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1 year ago

Dear  Prerana Dutta Roy, Thank you for the question

Consume Healthy nutritious food and a diversified balanced diet according to your food choice and ethnicity can be consumed. It is always preferable to consume food that has been prepared hygienically.

Here are some of the healthy food options that can be considered breakfast

• Rava Upma
• Idli
• Dosa
• Moong dal cheela
• Rava Idli
• Vegetable sandwich
• Poha
• Oats Cheela
• Methi Paratha
• Pesearattu

Here are some of the healthy food options that can be considered for lunch, dinner

• Methi Paratha + Moong Sprouts & Pomegranate Salad

• Dal Paratha + Pineapple Raita
• Paneer Fried Rice
• Veg Vermicelli Upma + Peanut Sundal
• Palak Poori + Paneer Capsicum Stir Fry
• Rajma Chawal 
• Bajra Khichdi + boiled egg
• Wheat Egg roll
• Besan cheela+ tomato chutney
• Bajra roti+ sabji
• Multigrain paratha + sabji
• Spinach paratha
• Dal + Rice+ Sabji

Consume a balanced diet which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and the RDA for protein requirement is 46g/d for women.

Here are few guidelines for healthy balanced diet that can be considered:

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Avoid skipping meals. Also, try to avoid fasting and feasting too often.
• Consume small frequent meals, with healthy snacking options.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Have your last meal at least 2-3 hours before sleep time.
• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
• Try and follow a good sleep regimen in terms of both quantity and Quality.

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead.

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