Categories
DIET

Anti-Drug Diet Plan: Get Away From Drug

Anti-Drug Diet Plan: Get Away From Drug
Get Away From Drug

Anti-Drug Diet Plan is designed for someone who is going through Drug Rehab treatment through rehab centers or medications, etc. They need to follow the nutrition plan which will help to improve Brain functioning, production of Red Blood Cells, reproductive system & hormone imbalance, strengthen the immune system, etc. During drug addiction, it causes some pretty serious nutritional deficiencies. Your body needs nutrients to heal. Providing your body with those missing nutrients goes to be crucial to serving to it deal with withdrawals and find back on the right track. Plus, when you’re feeling better, it’s much easier to ignore cravings.

Anti-Drug Diet Plan: Get Away From Drug
Anti-Drug Diet Plan: Get Away From Drug

Your body needs fiber

While a multivitamin pill will facilitate replace some nutrients if you’ve been consumption poorly for a minute, it can’t sustain you long-run. Make sure you’re getting lots of vegetables, fruits, and whole grains. Not solely can the fiber keep your systema digestorium happy, however it additionally regulates your blood glucose. That means fewer mood swings, and an easier time staying on course.

You don’t want to replace your addiction

Yes, sugar is that the so much lesser of 2 evils. But many folks in recovery use sugar and alkaloid to stay feeling awake and alert. Over-time, your brain will expect the food to taste sweet, and healthier foods just won’t taste as good. Gaining more weight than is healthy can become a problem if you’re using sugar as a substitute for your addiction.

DRUG EFFECT

1. Opiates

Opiates such as Heroin, Chitta affect the digestive system, and individuals addicted to these substances will often deal with constipation, nausea, diarrhea, and vomiting. Because of this, individuals with opiate addictions often have an electrolyte imbalance. Focusing on a high-fiber diet will help sort out the gastrointestinal problems. Think vegetables, whole-grains, and beans.

2. Alcohol

Alcoholism usually causes deficiencies in vitamin B6, thiamine, and folic acid. Individuals with alcoholism also often have an imbalance of fluids, electrolytes, and protein. All of this can lead to damage in the liver and pancreas, as well as high blood pressure and seizures. A recovering alcoholic will need a well-rounded diet to combat the often-severe malnutrition. Women who have been heavy drinkers for a while will often benefit from calcium supplements as they’re at high risk for osteoporosis.

3. Stimulants

Stimulants such as cocaine, Crack, and meth give a high that reduces appetite and the need for sleep. Because of this, your body will likely need lots of liquid to combat dehydration and all-around better nutrition. Staying up for extended periods of time can do a number on your body, and heavy stimulant use can cause permanent memory damage. So eat food rich in Omega3.

4. Marijuana

Unlike other drugs, marijuana increases your appetite. However, this means you’ll often be eating foods high in fat and sugar. During detox, your focus will be on scaling back your caloric intake and finding balance with foods that nourish your body.

IMPORTANT NUTRIENTS

1. Water-Start with hydration

Alcohol is notorious for dehydrating the body, and many drug users do not feel the need to drink water while using it. Your body needs hydration to function well. In addition to lots of water, try electrolyte-packed beverages such as Gatorade and coconut water as well, especially if you’ve been vomiting. If you’re able to make an investment, consider getting a juicer to start getting fruits and vegetables to start getting vitamins back in your system while you hydrate.

2. Eat your fruits and veggies

Aim for 4 to 5 servings every day. And don’t be afraid to have fun with this! There are a lot of differing types of fruit out there. Not big on apples? Try mangos, Papaya, Grapes. A spinach salad with cucumber, chopped walnuts, and a light vinaigrette (Red Vinegar) is easy to make and delicious.

3. Protein

Protein is a building block of a healthy body. It helps to repair the cells. Protein isn’t just in meat, as mall container of yogurt has about 11g, and a cup of dry beans has 16g.

4. Multivitamin

Anti-Drug Diet Plan: Get Away From Drug

A multivitamin pill is very helpful to kick-start your detox. Many people in recovery can benefit from a multivitamin with zinc, Vitamin A, Vitamin C, and B-complex. You may even want to look into homeopathic supplements like turmeric, milk thistle, and green tea. However, be sure to talk to your doctor before trying adding vitamins to your diet. Every person’s body is different, and you may need more of one nutrient than another. Also, certain vitamins can be harmful depending on what else you’ve been taking.

5. It’s not drug cravings; you’re hungry

Many people who are victimization drugs for a protracted time have forgotten however hunger-feels. When your body has a chance to recover, those feelings may come-back in full force. If you’re craving something, it’s likely not drugs, but just-food. Stick to regular mealtimes. This will teach your body when to expect food and help keep the hunger under control.

Anti-Drug Diet Plan

UPON-WALKING-UP (Every Days)
DETOX TEA
Coriander Powder
Green Cardamom
Ginger
Basil Leaves
Honey
MEAL-1 (BREAKFAST)FOODS
MONDAYEggs (1 whole Egg + 2 Egg Whites)
Scrambled Eggs
Add:-
fresh Cilantro,
Salt/Pepper,
Orange (1)
TUESDAYOats (½ cup)
Add:-
water
Almonds (2sp)
Raisins (2sp)
Apple (½)
WEDNESDAYWhole Grain Muesli Cereals
(by Patanjali or Baggary’s)
Apple (1)
THURSDAYBanana Shake
Add:-
Banana (1)
Milk (240ml)
Peanut butter (1sp)
FRIDAYEggs Omelet
Add:-
Eggs (2 white + 1 whole)
wheat Chapati (1)
SATURDAYBread Toast
Add:-
Wheat Bread (2 slice)
Peanut Butter (1sp)
Banana (1)
SUNDAYEggs Boiled (2 whole + 2 white)
Milk (240ml Warm)
MEAL-2 (SNACK)FOODS
MONDAYMilk (240ml)
Add:-
ProtineX (2sp)
Cashews (28g)
TUESDAYBanana Shake
Add:-
Banana (1)
Milk (240ml)
Peanut Butter (1sp)
WEDNESDAYFruit Salad
Add:-
Apple
Grapes
Orange
Kiwi
Pine Apple
THURSDAYPlain Yogurt (1cup)
(or curd)
FRIDAYDry Roasted Soy Beans (1 cup)
Tulsi Green Tea (1 cup)
SATURDAYFlaxseed pinni
Make it with:-
Alsi
Coconut oil
Wheat flour
Honey
SUNDAYOrange Juice (1 Glass Fresh)
Almonds (15)
MEAL-3 (LUNCH)FOODS
MONDAYBowl Black Lentil Soup (1)
Cooked with less oil and spices
Carrots (Raw) (½ plate)
TUESDAYBowl Orange Lentil Soup (1)
-Cooked with less oil and spices
Cucumber (½ plate)
WEDNESDAYEgg Bhurji & Chapati
Add:-
Eggs (2 whole + 2 white)
peas
green bell pepper
onions
Chapati (1-2)
THURSDAYRice Palo
Add:-
Brown rice
Cauliflower
Potato
Carrot
-cooked in less oil and less spices
FRIDAYMixed Lentil Soup (1 Bowl)
-Cooked with less oil and spices
Yogurt (1 cup)
SATURDAYVegetables (Mixed)
-cooked in less oil and less spices
Chapati (1-2)
SUNDAYChicken curry
(or Chicken Breast)
-cooked in less oil and less spices
Rice (½ cup)
or Chapati (1)
Add Salad:-
Cabbage or Lettuce
Tomato
Cucumber
Carrots
MEAL-4 (SNACK)FOODS
MONDAYDry Roasted Chickpeas (1 cup)
Ginger Tea (Without-Milk)
TUESDAYCarrot Juice (1 Glass Fress)
Almonds (15)
WEDNESDAYDry Roasted Chickpeas (1 cup)
Ginger/Cinnamon Indian Tea with Milk
THURSDAYPomegranate Juice (1 Glass Fresh)
Walnuts (1 Handful)
FRIDAYOrange Juice (1 Glass Fresh)
Almonds (15)
SATURDAYBanana Shake
Add:-
Banana (1)
Milk (240ml)
Peanut Butter ( 1sp)
SUNDAYFruit Salad
Add:-
Apple
Grapes
Orange
Kiwi
Pine Apple
MEAL-5 (DINNER)FOODS
MONDAYKidney Beans (1 cup)
-Cooked with less oil and spices
Plain Yogurt (1 cup)
Brown Rice (½ cup)
Salad:-
Tomato
cucumber
carrots
(Eat 30 min before dinner)
TUESDAYWhite Channe (1cup)
-Cooked with less oil and spices
Plain Yogurt (1 cup)
Roti (1-2)
Salad:-
Tomato
cucumber
carrots
(Eat 30 min before dinner)
WEDNESDAYBlack Channe (1 cup)
-Cooked with less oil and spices
Plain Yogurt (1 cup)
Brown Rice (½ cup)
Salad:-
Tomato
cucumber
carrots
(Eat 30 min before dinner)
THURSDAYCauliflower (1 cup)
-Cooked with less oil and spices
Plain Yogurt (1cup)
Roti (1-2)
Salad:-
Tomato
cucumber
carrots
(Eat 30 min before dinner)
FRIDAYFish (120g)
-cooked in less oil and less spices
Rice (½ cup)
or Chapati (1-2)
Salad:-
Lettuce
Tomato
Cucumber
Carrots
(Eat 30 min before dinner)
SATURDAYWhite Channe (1cup)
-Cooked with less oil and spices
Plain Yogurt (1 cup)
Roti (1-2)
Salad:-
Tomato
cucumber
carrots
(Eat 30 min before dinner)
SUNDAYWhite Channe (1 cup)
-Cooked with less oil and spices
Plain Yogurt (1 cup)
Roti (1-2)
Salad:-
Tomato
cucumber
carrots
(Eat 30 min before dinner)
Categories
DIET

Cholesterol Diet Plan: LDL and HDL Cholesterol

Cholesterol Diet Plan: LDL and HDL Cholesterol
Cholesterol Diet Plan: LDL and HDL Cholesterol

Cholesterol Diet Plan: LDL and HDL Cholesterol: – Cholesterol could be a waxy substance that comes from 2 sources: your body and food. Your body, and especially your liver, makes all the cholesterol you need and circulates it through the blood. But cholesterin is additionally found in foods from animal sources, like meat, poultry, and full-­fat dairy products. Your liver produces additional cholesterin once you eat a diet high in saturated and Trans fats. Excess cholesterin will type plaque between layers of artery walls, creating it tougher for your heart to flow into the blood. Plaque can break open and cause blood clots. If a clot blocks an artery that feeds the brain, it causes a stroke. If it blocks an artery that feeds the heart, it causes an attack.

The two varieties of compound proteins that carry cholesterin to and from cells are low-­density lipoprotein, or LDL, and HD lipoprotein, or HDL. LDL cholesterol and cholesterin, besides 1/5th of your acylglycerol (triglyceride) level, make up your total cholesterol count, which can be determined through a blood test.

Cholesterol Diet Plan: LDL and HDL Cholesterol
Cholesterol Diet Plan: LDL and HDL Cholesterol

LDL (Bad) Cholesterol

Cholesterol Diet Plan: LDL and HDL Cholesterol

LDL cholesterin is known as the “bad” cholesterol as a result of it contributes to plaque, a thick, laborious deposit which will clog arteries and build them less versatile.

HDL (Good) Cholesterol

Cholesterol Diet Plan: LDL and HDL Cholesterol
Cholesterol Diet Plan: LDL and HDL Cholesterol

HDL sterol is taken into account “good” cholesterol as a result of it helps take away LDL cholesterin from the arteries. A healthy level of HDL cholesterin can also defend against attack (heart attack) and stroke, while low levels of HDL cholesterol have been shown to increase the risk of heart disease.

Triglycerides

Cholesterol Diet Plan: LDL and HDL Cholesterol

Triglycerides are another form of fat, and they’re accustomed to store excess energy from your diet. High levels of triglycerides within the blood are related to arterial sclerosis. High triglycerides are caused by overweight and blubber, physical inactivity, cigarette smoking, excessive alcohol consumption and a diet very high in carbohydrates. People with high triglycerides usually have a high total cholesterin level, including a high LDL cholesterol (bad) level and a low HDL cholesterol (good) level. Many people with cardiovascular disease or polygenic disease (Diabetes) even have high glyceride levels.

TIPS: DO’s & DON’T’s

1. Limit foods full of saturated fats, Trans fats, and dietary cholesterol

Foods with loads of saturated fat include butter, fatty flesh like meat, full-fat and low-fat dairy products, palm oil, and coconut oil. If you see partly modify fat within the Ingredient List of a food label, that food has Trans fats. Top sources of dietary cholesterol include egg yolks, organ meats, and shellfish. One type of fat-omega-3 fatty acids -is to protect against heart disease. Good sources are cold-water fish like salmon, halibut and sardines.

To help you translate the on top of tips into daily food coming up with, here are key guidelines: choose non-fat dairy farm foods solely, two servings daily. Limit your intake of meat, poultry, and fish to no more than 3.5 to 4 ounces per day. From the alternatives below, that are listed from best to poor, try and choose nearly always from the highest.

Best Choice: Omega‐3‐rich fish, like salmon, sardines, and trout. Choose at least 2 times weekly. If you’re using canned fish, such as canned sardines, or tuna, select very-low-sodium or no-salt-added varieties. Including Flaxseed, chia seed, walnuts, pecans, etc.

Satisfactory Choices: Most other fish including shrimp, crawfish), Poultry (white meat, skinless) optimally free-range and grass-fed.

Poor Choice: Red meat (pork, lamb, veal, and goat). For all meat decisions, choose cuts that are underneath half-hour fat. Red meats are the least desirable choice because they not only tend to have the highest proportion of saturated fats, they are also higher in heme iron, which likely raises the risk of type 2 diabetes and colon-rectal cancer. Drinking milk, full-fat yogurt, butter, ghee, refined oil, etc.

2. Eat a lot more fiber-rich foods

Foods naturally high in soluble fiber have verified significantly good at lowering cholesterin. Excellent sources include oats, oat bran, barley, peas, yams, sweet potatoes, and other potatoes, as well as legumes or beans, such as pinto beans, black beans, garbanzo beans (white channe/Black channe), and peas. Vegetables rich in soluble fiber include carrots, Brussels sprouts, beets, okra, and eggplant. Good fruit sources are berries, passion fruit, oranges, black grapes, pears, apricots, nectar, and apples.

3. Choose protein-rich plant foods

Common legumes include lentils, peas, and beans, such as pinto beans, red beans, white beans, and soybeans. They’re filled with nutritionary riches and are a really healthy, protein-packed alternative to meat. Legumes facilitate lower total cholesterin, LDL cholesterol, blood sugar, and insulin levels, and may even lower cancer risk. Nuts and seeds are verified with modestly lower LDL cholesterol levels. To avoid BP-raising salt, choose raw or dry-roasted, unsalted varieties. To avoid gaining weight, don’t eat more than 1ounce daily since nuts and seeds are dense with calories (averaging about 175 calories per ounce).

4. Lose as much overweight as possible

Losing excess weight is useful for all types of reasons, from improving your cholesterol profile to preventing diseases epidemic in industrialized societies, including type 2 diabetes, high blood pressure, heart attacks, strokes, gout, and many types of cancer. Do detain mind that it’s necessary to limit fat intake, even so-called “good” fats like olive oil because any fat is dense with calories, which means heavy consumption can easily lead to a heavy body.
NOTE: The on top of steps contain the key food groups that have cholesterol-lowering properties.

LIST OF FOOD TO EAT
Leafy green vegetables & Lettuce
All Nuts (Peanuts, Almonds, Cashews, Walnuts, etc)
Whole grains
All Seeds (Flaxseed, Sesame seeds, Chia seeds, etc)
Low-fat dairy products
Beans, Channe and peas
Fresh low-sugar fruits (blueberries, raspberries, blackberries, cranberries, pears, melon, grape fruit, apple and cherries)
Whole-Grain Bread
Whole Grain Pasta
Whole Grain Cereal
Brown Rice
Whole Wheat Roti
Sweet Potato
Millet
Oats
Quinoa
Eggs
Chicken
Fish
Tofu/Low Fat Paneer
All Vegetables
FOODS TO AVOID
Whole meat
Mutton
Processed foods
High-fat dairy products like whole-fat milk, cheese, butter
Potato chips
Packaged snacks
Candy bars
White Rice
White Bread
Refined Aata
White Naan
Soft Drinks
Packed Juices
Indian Sweets
Deep fried food

Cholesterol Diet Plan for all age Men and Women

UPON WALKING-UP
Garlic (on empty stomach) ½ clove
MEAL-1 (BREAKFAST)INGREDIENTS
Daliya
Oats
½ cup
Apple½
Raisins2 sp
Chia seeds2 sp
Cinnamon2 pinch
ALTERNATES:
Bran Cereals (1cup)
Whole Grain Cereals (1cup)
Almond Milk or Soy Milk (1cup)
Strawberries/Blueberries (1cup)
Flax seeds or Sesame Seeds (2sp)
Cherries (1cup)
Pear (1)
MEAL-2 (SNACK) INGREDIENTS
Nuts & Fruits
Papaya
1 cup
Guava1 cup
Cashews (non-salted)10
ALTERNATES:
Almonds/Walnuts/Peanuts (28g)
Grapes/Strawberries/Berries/Cherries (1 cup)
Green or Herbal Tea (1 cup)
MEAL-3 (LUNCH)INGREDIENTS
Rice Palao
cooked Brown Rice
½ cup
Add vegetables
Peas
Cauliflower
Carrots
Bell pepper
Onion
Tulsi
Low fat Yogurt (Curd)1 cup
ALTERNATES:
Flattened Rice (Poha) (½)
Add any other vegetable as well
MEAL-4 (EVENING SNACK)INGREDIENTS
Black Grapes & Orange
Black Grape1 cup
Orange1
ALTERNATES:
Pomegranate (1 cup)
MEAL-5 (DINNER)INGREDIENTS
Bean Bowl
Kidney Beans½ cup
Onion2sp
Tomato2sp
Paneer50g
Carrot (chopped)½
Cucumber (chopped)½
Lemon½
Little bit cilantro
ALTERNATES:
Black Kidney Beans ( ½ cup)
Lentil ( ½ cup)
Grilled Chicken (60g)
Soy Chunks (50g)
Add any other vegetable as well

WORKOUT PLAN:- a) Home workout, b) Transformation workout, c) Toned body workout, d) Age 40+ 1 Hour Outdoor Walk or on Treadmill Every day or Gym Workout

Categories
DIET

Obesity Diet Plan: Diet to reduce obesity

Obesity Diet Plan: Diet to reduce obesity TIPS: –

  • Do not put yourself in starvation mode, Eat a meal every 2.5 to 3 hours. We have to kick start the metabolism, if we skip meals then our metabolism will drop down and cause weight gain.
  • If you are Non-Vegetarian then you can also add eggs in the morning, grilled chicken in the afternoon.
  • At lunch, plain yogurt can be added.
  • A variety of other seasonal vegetables can be added as well, like Spinach, carrots, radish, cabbage, cauliflower, mushrooms, etc.
  • Use Pure Olive oil for cooking instead of ghee, refined oil or mustard oil. Getting fat from oil in moderation is key to lose weight and staying heart-healthy in the future.
  • Coffee can be added once a day. Green Tea can be added 1-2 times as well.
  • No need to add any supplement. Only Multivitamins and Omega 3 supplements can be added and that optional.

The high risk of health problems

obesity diet plan
Obesity Diet Plan: Diet to reduce obesity
  1. Type 2 Diabetes
  2. Heart Disease
  3. Hyperlipidemia (lipemia or lipaemia or lipidaemia or hyperlipidaemia or lipidemia)
  4. Hypertension (High Blood Pressure)
  5. Obstructive Sleep Apnea
  6. Osteoarthritis
  7. High Cholesterol
  8. Colon Cancer
  9. Other diseases

In India, people eat more calories and their physical activity is less. Back in the 90’s majority of people were slim because at that time Fast Food, processed food hasn’t hit the India market compare to this decade. People used to eat homemade fresh food at home and work. Today the Indian market is full of processed food, Fast Food, international junk food franchisee, unhealthy restaurant, etc, now people eat out a lot and even they order this junk food at home. All these food are poor in quality, loaded with unhealthy fats and oil, high salty food, high sugary food, etc which makes people unhealthy and sick. On top of that people sit in front of the TV, computer for hours and hours with no physical activity.

FIX NUTRITION

  • Eat more Fruits and Vegetables
  • Reduce unhealthy fatty food
  • Avoid soft drinks, packed juices and drink plenty of water instead.
  • Eat well-cooked homemade food rather than eating out.

ACTIVITIES

  1. Body Weight Home workout,
  2. Yoga,
  3. Gym,
  4. Morning walking at the park,
  5. Evening walking at the park,
  6. Jogging, e.t.c.,

OBESITY DIET PLAN SCHEDULE

DAYSMEAL TIMING
UPON WAKING UP500ml WATER
30min BEFORE & AFTER MEAL250ml WATER
DURING WORKOUT250ml WATER (SIP IT)
MONDAY and THURSDAY8 am- BREAKFAST
11 am- SNACK
2 pm- LUNCH
5 pm- SNACK
8 pm- DINNER
TUESDAY/FRIDAY/SUNDAY8 am- BREAKFAST
11 am- SNACK
2 pm- LUNCH
5 pm- SNACK
8 pm- DINNER
WEDNESDAY and SATURDAY8 am- BREAKFAST
11 am- SNACK
2 pm- LUNCH
5 pm- SNACK
8 pm- DINNER

OBESITY DIET PLAN

MONDAY and THURSDAYINGREDIENTS
MEAL-1 (BREAKFAST)1. WHOLE GRAIN CEREALS
2. NON-FAT MILK (250ml)
MEAL-2 (SNACK)1. APPLE (1)
2. PEAR (1)
MEAL-3 (LUNCH)1. BOWL LENTIL
2. ROTI (1)
3. MIXED SALAD (1plate)
MEAL-4 (SNACK)1. ALMONDS (20)
2. COFFEE/TEA (1cup)
MEAL-5 (DINNER)1. GREEN BEANS (1bowl)
2. ROTI (1)
3. MIXED SALAD (1plate)
POST-WORKOUT MEALMILK (250ml)
TUESDAY/FRIDAY/SUNDAY INGREDIENTS
MEAL-1 (BREAKFAST)1. WHOLE WHEAT BREAD (2)
2. NON-FAT MILK (250ml)
MEAL-2 (SNACK)1. GRAPES (1cup)
2. KIWI (1)
MEAL-3 (LUNCH)1. RAJAMA (1 bowl)
2. ROTI (1)
3. MIXED SALAD (1 plate)
MEAL-4 (SNACK)1. WALNUTS (4)
2. COFFEE/TEA (1cup)
MEAL-5 (DINNER)1. BELL PEPPER (1 bowl)
2. ROTI (1)
3. MIXED SALAD (1 plate)
POST-WORKOUT MEALEGG WHITES (4 boiled)
WEDNESDAY and SATURDAY INGREDIENTS
MEAL-1 (BREAKFAST)1. OMELETE (2 eggs)
2. NON-FAT MILK (250ml)
MEAL-2 (SNACK)1. ORANGE (1)
2. PAPAYA (1 cup)
MEAL-3 (LUNCH)1. CHANNE (1 bowl)
2. ROTI (1)
3. MIXED SALAD (1 plate)
MEAL-4 (SNACK)1. CASHEWS (20)
2. COFFEE/TEA (1 cup)
MEAL-5 (DINNER)1. PANEER BHURJI + PEAS (1 bowl)
2. ROTI (1)
3. MIXED SALAD (1 plate)
POST-WORKOUT MEAL1. NON-MILK (250ml)
2. EGG WHITES (2 boiled)

“Obesity Diet Plan for the age group 15 to 70 years old man and women”

Categories
DIET

Kids Diet Plan for Age Group 2-12 Years

Kids Diet Plan for Age Group 2-12 Years
Kids Diet Plan for Age Group 2-12 Years

Kids Diet Plan for Age Group 2-12 Years: –

  1. Brain development
  2. Height development
  3. Muscle development
  4. Bone development

Diet for kids is predicated on a similar principle as a diet for adults. Everybody needs a similar variety of nutrients – like vitamins, minerals, carbohydrates, protein, and fat. Kids, however, need different amounts of specific nutrients at different ages.

Take these dense foods with nutrients

  1. Protein: select food, lean meat and poultry, eggs, beans, peas, soy product, and unsalted nuts and seeds.
  2. Fruits: Encourage your kid to eat a spread of recent, canned, frozen or dried fruits – instead of fruit crush juice. If your kid drinks juice, ensure its 100% juice while not additional sugars and limit his or her servings. Seek for canned fruit that claims its light-weight or packed in its own juice that means its low in additional sugar. Detain mind that one-quarter cup of edible fruit counts together cup-equivalent of fruit.
  3. Vegetables: Serve a spread of recent, canned, frozen or dried vegetables. Aim to give a range of vegetables, together with dark green, red and orange, beans and peas, starchy et al., each week. Once choosing canned or frozen vegetables, seek for choices lower in sodium.
  4. Grains: opt for whole grains, like cereal (whole-grain) bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains like white bread, pasta, and rice.
  5. Dairy: Encourage your kid to eat and drink light or low-fat dairy product, like milk, yogurt, cheese or fortified soy beverages.

Limit your child’s calories from

  • Added sugar: Limit additional sugars. Present sugars, like those in fruit and milk, don’t seem to be additional sugars. Samples of additional sugars embrace sugar, corn sweetener, corn syrup, honey, and others.
  • Saturated and Trans fats: Limit saturated fats — fats that principally come from animal sources of food, like beef, poultry, and full-fat farm product. Seek for ways in which to switch saturated fats with vegetable and nut oils, which give essential fatty acids and fat-soluble vitamin. Healthier fats also are naturally available in olives, nuts, avocados, and food. Limit Tran’s fats by avoiding foods that contain partly hydrogenated or modify the oil.

If you have got concerning/questions on nutrition for a kid or specific issues about your child’s diet, discuss with your child’s doctor or a registered nutritionist.

Make a MEAL for your kids

MEAL-1 (BREAKFAST)
INGREDIANTS
AMOUNTS
WHOLE GRAIN BREAD1 SLICE
PEANUT BUTTER or
(ALMOND BUTTER)
1 SPOON
BANANA1/2
COW MILK or
ALMOND MILK
240 ml

OPTION for Breakfast

OPTION-1OPTION-2
PICK ONE GRAIN: –
Quinoa (1/3 cup)
Oats (1/3 cup)
Wheat chapati (1)
FRUIT: –
Banana (1/2)
Mango (1/2 thin slice)
Blueberries (2 spoon)
Strawberries (2 spoon)
MILK: –
Cow Milk (240ml)
Buffalo Milk (240ml)
Almond Milk (240ml)
Coconut Milk (240ml)
Soy Milk (240ml)
1. Cereals
a) Whole grain cereals 1/2 cup
b) Apple
c) Milk 240 ml
2. Banana Shake
a) Banana (1)
b) Peanut Butter (1sp)
c) Honey (1 sp)
d) Milk
3. Eggs
a) Egg (2 boiled)
b) Milk (24o ml)
4. OMELET: –
Omelet (2 Eggs)
Orrange Juice (240ml) or
Carrot Juice (240ml)
MEAL-2 (SNACK)
CHICK PEAS
(kidney beans, black beans)
1/2 cup
CARROTS or CUCUMBER1/2
ORRANGE
(pear, papaya, pineapple, watermelon)
1 cup
ALMONDS or CASHEWS
(walnuts-20g, peanuts-20g)
10

OPTION for SNACK

FRUIT BOWL
(Apple/banana/barries/graps/orange/
watermelon/guava)
BANANA SHAKE
(1 Banana with 1sp peanut butter, 1sp honey
with Milk)
BISCUITS
[4-5 Crackers with Humus (Mashed chickpeas)]
JUICE
(Apple Juice with Roasted chickpeas)
MEAL-3 (LUNCH)
BROWN RICE1/3 cup
LENTIL1 small bowl
GREEN VEGETABLE1 small bowl
APPLE or (orrange 1)
or (kiwi 1)
or (grapes 1/2 cup)
1/2
OPTION for LUNCH
Rice Pulao: ½ cup rice cooked with vegetable and paneer
Paneer Bhurji: 1 chapati with paneer bhurji with a piece of fruit.
MEAL-4 (SNACK)
ICE-CREAME or SMOOTHIE
Ice cream:
1. Blend fruits (Banana or Mango or Peach or Berries) then add peanut butter, seeds (Sunflower Seed or Pumpkin Seed or Chia Seed or Flax Seed or Sesame Seed).
2. Refrigerate it for 34 hours, and then serve it to your kids. Avoid adding sugar.

Smoothie:
Chose any fruit (Banana or Mango or Peach or Berries) then add any milk [Cow/Buffalo Milk (240ml) or Almond Milk (240ml) or Coconut Milk (240ml) or Soy Milk (240ml)] with peanut butter, add ice cubes, and then serve it to your kids.
MEAL-5 (DINNER)
WHEAT CHAPATI1
PANEER or TUFU1 small bowl
GREEN VEGETABLE1 small bowl
OLIVE OIL or COCONUT OIL
YOGURT or CURD1 cup

FOOD FOR HEIGHT/BRAIN/MUSCLE DEVELOPMENT

  • Eggs (Protein + yolk packed with choline for memory development)
  • Spinach (For new brain cells growth)
  • Fish (Vitamin D & Omega 3 for brain functioning and increase focus)
  • Seeds (Keep the nervous system in check)
  • Oatmeal (Heart & Brain arteries clear – better memory)
  • Plum or Apple (Quercetin – Antioxidant reduce mental stress)
  • Peanut Butter or AlmondButter (Vitamin E an antioxidant – Thiamin for brain & nervous system)
  • Milk & Yogurt (Protein & B vitamins – essential for the growth of brain tissues – energy for the brain)

MICROBREAKDOW for kids diet plan

1. Age 2-3 years kidsCalories = 1000 to 1400,
Protien = 2-4 ounces,
Fruits = 1-1.5 cups,
Vegetables = 1-1.5 cups,
Grains = 3-5 ounces,
Dairy = 2 cups;
2. Age 4-8 years kids for BoysCalories=1200 to 1800,
Protien=3-5 ounces,
Fruits= 1-1.5 cups,
Vegetables= 1.5-2.5 cups,
Grains= 4-6 ounces,
Dairy= 2.5 cups;
3. Age 9-13 years kids for GirlsCalories=1400 to 2200,
Protien=4-6 ounces,
Fruits=1.5-2 cups,
Vegetables= 1.5-3 cups,
Grains=5-7 ounces,
Dairy= 3 cups;
4. Age 9-13 years kids for BoysCalories=1600 to 2600,
Protien=5-6.5 ounces,
Fruits= 1.5-2 cups,
Vegetables= 2-3.5 cups,
Grains=5-9 ounces,
Dairy= 3 cups;
5. Age 14-18 years GirlsCalories=1800 to 2400,
Protien=5-6.5 ounces,
Fruits= 1.5-2 cups,
Vegetables= 2.5-3 cups,
Grains=6-8 ounces,
Dairy= 3 cups;
6. Age 14-18 years BoysCalories=2000 to 3200,
Protien=5.5-7 ounces,
Fruits= 2-2.5 cups,
Vegetables= 2.5-4 cups,
Grains=6-10 ounces,
Dairy= 3 cups;
Categories
DIET FITNESS

type 2 diabetes symptoms: what is a healthy diet of diabetes

TYPE 2 DIABETES SYMPTOMS: WHAT IS A HEALTHY DIET OF DIABETES

Type 2 diabetes symptoms:- Type 2 diabetes, your body one or the other resists the impacts of insulin – a hormone that synchronizes the drive of sugar addicted to your cells – or doesn’t produce enough insulin to keep in good condition glucose level.

More common in adults, diabetes type 2 affects children rapidly because of childhood obesity increases. You might be able to control the condition and eat it well, exercise and maintain your a healthy weight. If diet is ordinary to manage your blood sugar well and you don’t exercise then you have to need diabetes medications or insulin therapy.

It is no secret that there is a need for a diet to manage diabetes type 2 symptoms. So let’s just eat the right diet and work hard to fix this problem.

what to DOes eat & DON’Ts eat for diabetes type 2

The Basics of Blood Sugar Control

Diabetes Type 2 is a condition in which the body does not sufficient enough insulin. This can cause high blood sugar and symptoms such as:

  • Fatigue
  • Blurred vision
  • Increased appetite
  • Excessive thirst
  • Excessive urination

Normal blood glucose limit for diabetics, as specified by the American Diabetes Association, is between 70 and 130 mg/dl before meals and is less than 180 mg/dl when you start eating. You can use Blood Sugar Monitor to check the blood glucose levels and adjust your diet accordingly.

Low-­Sugar Diet
  • When anyone with diabetes has low blood sugar, a ful spoon of honey can help raise glucose levels. However, sugar is mostly considered the nemesis of diabetes so far as how quickly it can spike blood glucose levels.
  • If you are suffering from diabetes, you should closely monitor your sugar consumption
    – especially purified sugar and other forms of the simple carbohydrates.
  • In addition to low-­sugar foods, you should also eat low-­ fat foods and a well-­balanced diet.
Low-­Fat Diet

Foods that are high in sodium, saturated fats, cholesterol, and Trans fat can elevate your risk for heart disease and stroke. However, that doesn’t mean that you need to avoid all fats. Foods rich in good fats-monounsaturated and polyunsaturated fat – can help lower cholesterol levels.
Try replacing refined oil with Olive oil, and nuts are also good sources of this nutrient.

Foods to Avoid:

  • Whole meat
  • Mutton
  • Processed foods
  • High-­fat dairy
  • products like whole fat milk, cheese, butter, etc.
Fruits and Vegetables

Balancing carbohydrates, fats, and sugars is integrated to a diabetes-­friendly diet. While processed and refined carbs are harmful for you, whole grains and dietary fiber (good carbs) are beneficial in many ways. Whole grains are rich in fiber and beneficial vitamins and minerals. Dietary fiber helps digestion with health and serve you feel much satisfied after eating.

Foods to Eat:

  • Leafy green vegetables & Lettuce
  • All Nuts (Peanuts, Almonds, Cashews, Walnuts, etc)
  • Whole grains (Brown Rice, Whole wheat roti, Wheat bread, Oats, Quinoa, Millet, etc)
  • All Seeds (Chia seeds, Flaxseed, Sesame seeds, etc.)
  • Low-­fat dairy products
  • Channe, Beans, and peas
  • Fresh low­‐sugar fruits (melon, blueberries, apple, blackberries, raspberries, cranberries, pears, grapefruit, and cherries)

Fruit to Avoid:

Watermelon, Pineapple, Raisins, Apricots, Grapes, Oranges

Complex Carbs (Starches)

Starches are another variety of food your body converts into blood sugar. They not only provide a source of energy but also vitamins, minerals, and fiber. Whole-grain starches are the healthiest as a result of they maximize nutrition and break down into the blood slowly. I recommend a minimum of one serving of starch at each meal.

Foods to Eat:

  • Whole Grain Bread
  • Whole Grain Pasta,
  • Whole Grain Cereal,
  • Brown Rice,
  • Whole Wheat Roti
  • Sweet Potato

Foods to Avoid:

  • Potato chips
  • Packaged snacks
  • Candy bars
  • White Rice
  • White Bread
  • Refined Aata
  • White Naan
  • White Potato
  • Soft Drinks
  • Packed Juices
  • Indian Sweets

Cut back on refined carbs and sugary drinks. white bread, white rice, white pasta and potatoes cause fast will increase in blood sugar, as do sugary soft drinks, fruit punch, and fruit juice. Over time, consumption various these refined carbohydrates and sugar could increase your risk of type 2 diabetes. To lower your risk, switch to whole grains.

When to Eat

If you are suffering from diabetes, you should eat small meals throughout the day to avoid unnecessary spikes in your blood glucose level. However, during exercise your body need more carbohydrates and sugars, so you have to eat before and after a workout.

TYPE 2 DIABETES SYMPTOMS: WHAT IS A HEALTHY DIET OF DIABETES
diabetes type

List of food that you should eat and avoid

FOOD TO EAT

Leafy green vegetables & Lettuce, All Nuts (Peanuts, Almonds, Cashews, Walnuts, etc.), Whole grains, All Seeds (Flaxseed, Sesame seeds, Chia seeds, etc.), Low-­fat dairy products, Beans, Channe, peas, Fresh low-­sugar fruits (blueberries, raspberries, blackberries, cranberries, pears, melon, grapefruit, apple and cherries), Whole Grain Bread, Whole Grain Pasta, Whole Grain Cereal, Brown Rice, Whole Wheat Roti, Sweet Potato, Millet, Oats, Quinoa, Eggs, Chicken, Fish, Tofu/Low Fat Paneer, All Vegetables.

FOOD TO AVOID

Whole meat, Mutton, Processed foods, High-­fat dairy products like whole fat milk, cheese, butter, Watermelon, Pineapple, Apricots, Grapes, Oranges, Potato chips, Packaged, snacks, Candy bars, White Rice, White Bread, Refined Aata, White Naan, White Potato, Soft Drinks, Packed Juices, Indian Sweets.

DIET PLAN FOR DIABETES for all age MAN AND WOMAN

BREAKFAST

OPTION-1

  • ½ Oats or (½ cup Millets)
  • ½ Apple
  • 10 Cashews (10 Walnuts/10 Almonds)
  • 2 pinch Cinnamon

OPTION-2

  • 1 cup Muesli (Bagrry’s Brand) (1cup Bran Cereals/1cup Whole Grain Cereals)
  • 1 cup Non Fat Milk (1cup Almond Milk or Soy Milk)

OPTION-3

  • 1 Banana (1cup Strawberries/Blueberries)
  • 1 cup Non Fat Milk (1cup Almond Milk or Soy Milk)
  • 2sp Flax-seed (2sp Chia or Sesame Seeds) (grounded)
  • 1sp Peanut Butter
  • 2pinch Cinnamon

OPTION-4

  • 1 Whole Egg
  • 1 Egg White
  • 1 Whole wheat Bread or Roti
  • 1 cup Melon (1 cup Cherries/1 Pear)

KEYNOTE:- You can also add 1 plain roti with plain curd.

SNACK

OPTION-1

  • 1 Apple
  • 10-­12 Almonds (25g Walnuts/Cashews)
  • 1 cup Indian Tea [5g Stevia] (1 cup Green/Herbal Tea)

KEYNOTE:- 10-­12 Raisins can be add.

OPTION-2

  • 1 Pear
  • 1 cup Cherries
  • 1 Peanuts (without salted)

OPTION-3

  • 10-­‐12 Almonds
  • 10-­‐12 Cranberries
  • 1cup Indian Tea (5g Stevia) (1 cup green tea/Herbal tea)

OPTION-4

  • 1 Apple (1 cup Papaya)
  • 1 cup Berries or Cherries (1 Pear or Guava)
  • 28g Peanuts [10 Cashews (non salted)]

LUNCH

OPTION-1

  • ½ cup cooked Brown Rice (½ cup Poha or Flattened Rice)
  • Add vegetables

           ♦ Peas

           ♦ Cauliflower

           ♦ Carrots

           ♦ Bell pepper

           ♦ Onion (Add Tulsi)

  • 1cup Low fat Yogurt (Curd)

OPTION-2

  • 60-8g Tofu (60-­‐80g Fresh Paneer) or (3 Egg Whites)
  • Add 2 cup vegetables

           ♦ Peas

           ♦ Bell pepper

           ♦ Tomato

           ♦ Ginger

           ♦ Onion

  • 1 Whole Roti

OPTION-3

  • ½ cup cooked Brown Rice
  • 1 cup Kidney Beans (½cup Black Lentil or ½cup White/Black Chickpeas)
  • ½ Cucumber

KEYNOTE:- (Cooked in olive oil) , you can add Spinach as well.

EVENING SNACK

OPTION-1

  • 2 Fiber Biscuits [2 Oats Cookie(Britannia Nutricare)]
  • 1 cup Skim Milk

OPTION-2

  • 1 Home made protein bar (1 Protein Laddoo)
  • 1cup Indian Tea [5g Stevia]

KEYNOTE:- Protein should be 25g pr

OPTION-3

  • 1 cup Roasted Soy Beans (1cup Black/White Chickpeas)
  • 1cup Indian Tea [5g Stevia]

DINNER

OPTION-1

  • ½ cup Kidney Beans (½cup Black Kidney Beans/½cup Lentil)
  • 2sp Onion
  • 2sp Tomato
  • 50g Paneer (60g Grilled Chicken) or (50g Soy Chunks) or (50g Tofu)
  • ½ chopped Carrot
  • ½ chopped Cucumber
  • ½ Lemon
  • Little bit cilantro

OPTION-2

  • 1 Whole Roti
  • 1cup mixed vegetables

           ♦ Peas (Green Beans)

           ♦ Cauliflower (½cup Brocolli)

           ♦ Carrots

           ♦ Bell pepper (Red Bell Pepper)

           ♦ Onion

OPTION-3

  • 1 Bowl Chicken Soup (1 Bowl Home Made Tomato Soup)
  • 2 Boiled Egg Whites
  • 1 Whole Roti

OPTION-4

  • ½ cup cooked Brown Rice (1 Roti)
  • 1 cup Any Lentil (½cup Mushrooms) (Cooked in olive oil or coconut oil)
  • ½ Apple (½ Orange)

“type 2 diabetes symptoms: what is a healthy diet of diabetes”

Categories
DIET FITNESS

MUSCLE BUILDING DIET PLAN BASED ON INDIAN DIET

Whenever it comes to building muscles and adding mass to your body, then your diet is the most important factor, which you have to correct. You do everything according to your wish in the workout schedule, but if your diet is not optimized for muscle building, then you are not going to watch the consequences that happen afterwards. Diet plan for muscle building, some cases that you need to correct. For this first and foremost, you have to find how many total calories, carbohydrate, protein, and fat are you consuming on a day-by-day basis?

CALORIES

In a nutritionary sense, every type of food

  • Whether or not they are fats, proteins, carbohydrates or sugars are vital sources of calories, which individuals ought to live and performance.

“Our brains, our muscles

  • Each cell in our body
  • need the energy to operate in its best state,”

“So for one, we want to right our body and give proper nourishment to our brain. If we do not take plenty of those nutrients [which provide calories], then there are negative consequences, whether its muscles Reducing, not being able to concentrate. Or we do not need energy on a routine basis. ”

The amount of heat required to create a calorie differs at completely different temperatures, therefore scientists determined to form differing types of calories consistent with their water temperature. Completely different temperatures yield differing types of calories, like the tiny calorie, additionally known as the gram calorie or the 15-degree calorie. This calorie indicates the quantity of heat mandatory to boost the temperature of 1gm of water from 14.5 to 15.5 degrees Celsius.

A calorie in nutrition is truly 1,000 of those tiny calories. Some researchers use the term kilocalories to confer with the nutritionary unit of 1,000 tiny calories. These units of 1,000 tiny calories are generally known as massive calories, dietary calories, nutritionary calories, food calories and Calories with a capital C.

CARBOHYDRATE

Dietary Guidelines 2015-2020 Recommended: –

  • Use of 45-65% of energy from carbohydrates and 10% should come from simple carbohydrates, in other words, glucose and simple sugars.
  • Bread, Pasta, Beans, Potatoes, Bran, Rice, and Grain are foods containing carbohydrates.
  • Most carbohydrate foods contain high amounts of starch.
  • Carbohydrate is the ultimate collective supply of energy for almost organisms, including humans.
  • We can get all our energy from fat and protein if we have to.
  • 1 gm of carbohydrate is about 4 kilocalories (kilocal), which is equivalent to the protein.
  • 1 gm of fat contains about 9 kilocals of calories.

However, other important functions of carbohydrate are: – The brain requires carbohydrate, especially glucose, because neurons can not melt fat, Dietary fiber is formed of polysaccharide which does not digest our body.

PROTEIN

  1. It’s easy to know the joy. Protein is a very important part of each cell within the body. Hair and nails are principally made from protein. Your body utilization protein to produce and restoration tissues. You furthermore may use protein to create enzymes, hormones, and alternative body chemicals. Protein is a very important building part of the skin, bones, muscles, gristle, and blood.
  2. With carbohydrate and fat, the protein can be a macronutrient, which means that the body require a great amount in comparison to it. Vitamins, minerals, which is require in just small quantities, are known as “micronutrients.” however not like fat and carbohydrates, the body doesn’t store protein and thus has no source to draw on once it desires a new supply.
  3. Bodies want a modest quantity of protein to operate well. Excess protein does not give you more strength or muscularity.

As stated by the U.S. Department of Health and Human Services: –

  • Young boys and active men will get all the protein they have from 3 daily servings for a complete of seven ounces.
  • For kids age 2 to 6, most women, and a few older individuals, the govt. recommends 2 daily servings for a complete of 5 ounces.
  • For older youngsters, teen girls, sporty women, and almost all men, the rules provide the nod to 2 daily servings for a complete of six ounces.

FAT

Almost all unsaturated fats are present in fish or plant foods. Those who eat microscopic-plants.

A type of polyunsaturated fat- Omega-3 Fatty Acid Many positive effects have been found.

Omega-3 fatty acids will decrease the chance of unexpected cardiac death, help keep blood vessels flexible and reduce excess blood clotting. LDL (“bad”) can reduce cholesterol if used in post of alternative monounsaturated fats and polyunsaturated fats in post of saturated fats.

MUSCLE BUILDING DIET PLAN BASED ON VEG-DIET

UPON WAKING UP

  • Indian Tea (1 cup)

     —(with Ginger, Cardamom and 5-8g sugar)

BREAKFAST

  • Paneer Bhurji ( Tofu Bhurji)

         —100g

  • Chapati (Roti)

        —2

  • Tea or Milk

        —1 cup

SNACK

  • Fresh Paneer 

       —100g

  • Whey Protein

       —25g

  • Banana

       —2

  • Milk

       —1 cup

LUNCH

  • Green Bell Pepper

       —1/2 cup

  • Potato

        —1/2

  • Ginger (Garlic or Onion)

       —(2-4)sp

  • Salt(Pepper)

       —1 Pinch

  • Yogurt

       —1 cup

  • Roti (Chapati)

       —2

  • Coconut oil (Desi ghee)

       —1/2 sp

PICK ANY VEGETABLE :- GREEN BEANS, CAULIFLOWER, CABBAGE, SPINACH, PEAS (POTATO), OKRA.

EVENING SNACK

  • Broken Wheat

       —1/2

  • Crushed Almonds

        —18 Pieces

  • Raisins

       —2 sp

  • Milk

       —1 cup

DINNER

  • Black Channe

       —1/2 cup

  • Onion (Tomato)

       —2 sp

  • Ginger (Garlic)

       —2 sp

  • Salt (Pepper)

       —1 pinch

  • Chapati (2) or Rice (1 cup)

PICK ANY VEGETABLE:-

WHITE CHANNE, KIDNEY BEANS (RAJMA), MIXED LENTIL (DAAL), MATAR PANEER.

POST WORKOUT

  • Fresh Paneer With

        —100g

  • Juice or Whey Protein with banana

        —25g

MUSCLE BUILDING DIET PLAN BASED ON NON-VEG-DIET

FITABOUTS DIET PLAN BASED ON INDIAN DIET
FITABOUTS DIET PLAN BASED ON INDIAN DIET
FITABOUTS DIET PLAN BASED ON INDIAN DIET
FITABOUTS DIET PLAN BASED ON INDIAN DIET

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DIET FITNESS

Best Thyroid diet plan: foods to eat and avoid with hypothyroidism

Best Thyroid diet plan: foods to eat and avoid with hypothyroidism
thyroid gland

Best Thyroid diet plan: Foods to eat and avoid with hypothyroidism:- Thyroid hormones facilitate to restraint our gain, repair, and metabolism. As a result, those that suffer from hypothyroidism, they’ll expertise fatigue, hair loss, weight gain, feeling cold, feeling down and lots of different symptoms. The thyroid may be a teeny, butterfly-shaped gland that resides close to the bottom of the neck. It creates and stockpiles thyroid hormones that have an effect on nearly each cell in your body.

IS THYROID EFFECTS THE METABOLISM?

  • Its hormone helps in controlling the acceleration of metabolism.
  • The fast metabolism, the extra calories you will have in your body.
  • Individual who have hypothyroidism force thyroid hormones low.
  • This means that they have a slow metabolism and burn less calories than normal.

There are numerous health risks due to the slow metabolism. It can leave you fatigued, increase cholesterol levels in blood and create it difficult for you to drop weight.

If you see it hard to maintain weight with hypothyroidism,

  • Try to do modest or HIIT (high intensity cardio).
  • It involves exercises like fast walking, running, hiking, and rowing.
  • Through high aer-intensity aerobic exercise, your thyroid hormone levels may be helpful in promoting.
  • In return, this can help speed up your metabolism.

The individual with hypothyroidism may have the benefit of increasing protein intake. The analysis shows that high-protein foods facilitate to increase the speed of your metabolism.

IMPORTANT NUTRIENTS FOR THYROID

For optimum thyroid health, there are many nutrients that are necessary:

Iodine

Best Thyroid diet plan: foods to eat and avoid with hypothyroidism
Iodine
  • A necessary mineral that is important to create thyroid hormones.
  • Individuals with iodine deficiency are also in danger of hypothyroidism.
  • Iodine deficiency is extremely common and affects concerning 3 of the world’s natives.
  • If you’ve got iodine deficiency, then add iodized salt to your diet or eat additional of iodised foods like fish, dairy farm and eggs.

Selenium

Best Thyroid diet plan: foods to eat and avoid with hypothyroidism
Selenium riched food
  • Helps the body mobilize thyroid hormones in order that they may be put to use by the body.
  • This essential mineral additionally has antioxidant advantages, which implies it should defend the thyroid gland against harm by molecules called as free radicals.
  • Adding selenium-­rich foods in diet could be a good step to boost selenium levels.
  • Includes in your diet Brazil nuts, Eggs, Sunflower seeds, Tuna, Lamb or Beed liver, Rockfish, Herring fish, sardines, Chicken breast, Salmon, Turkey, Chia seeds, eggs, and legumes, Mushrooms.

Selenium Amount

Zinc

Best Thyroid diet plan: foods to eat and avoid with hypothyroidism
zinc riched food
  • Also helps to raise thyroid hormones to the body, just like selenium, so that they may be used by the body.
  • Zinc can help the body control TSH (thyroid-stimulating hormone), the hormone which instructs the thyroid gland to release thyroid hormone.
  • Pumpkin seeds, Grass-fed beef, Lamb, Cashews, Chickpeas, Mushrooms, Chicken, Yogurt or Kefir, Spinach, Cocoa powder, etc, Includes in your diet.

Zinc Amount

HARMFUL NUTRIENTS?

Goitrogens

Best Thyroid diet plan: foods to eat and avoid with hypothyroidism
Goitrogens
  • Its compounds that will interfere with the traditional operate of the thyroid gland.
  • Soy foods (Tofu), vegetables (Cabbage, broccoli, spinach, cauliflower, etc.), Fruit and starchy plant (strawberries, Sweet potatoes, peaches, etc.), Nuts and seeds (peanuts, Millet, etc.).
  • Also, cookery foods with goitrogens might deactivate goitrogenic substances.

Gluten

Best Thyroid diet plan: foods to eat and avoid with hypothyroidism
glutengrains famaly
  • Gluten is a protein that is found in cereals like barley, wheat, and mustard.
  • Those who are suffering from celiac disease, are an autoimmune disease, they can not eat gluten.
  • His body accidentally attacks him and damages the surrounding intestinal area.
  • You also need to avoid consuming highly processed foods because generally, they contain more calories.
  • This can be a problem for anyone with hypothyroidism because they can easily gain weight.

FOODS TO EAT AND AVOID WITH HYPOTHYROIDISM

YOU SHOULD AVOID THIS FOOD

  1. All varieties of Millet.
  2. Highly processed foods like cookies, cakes, Hot dogs, etc.
  3. Avoid Selenium and iodine supplements without recommended by your doctor.
  4. Gluten contains food like beer, cereals, pasta, Bread, etc.
  5. Soy milk, tempeh, tofu, etc. avoid these Soyfoods.
  6. You need to Exclude Cruciferous vegetables like cabbage, spinach, Broccoli, etc.
  7. Like strawberries, pears, and Peaches, etc. avoid.
  8. Beverages can irritate thyroid gland. Green tea, coffee, and alcohol —are beverages.

FOOD THAT YOU HAVE TO EAT

  1. Eggs: Whole eggs are best, as much of the iodine and selenium are found in the yolk, while the whites are full of protein.
  2. Meats: Entire meats, inclusive of lamb, chicken, etc.
  3. Fishes: Entire seafood, inclusive of salmon, tuna, etc.
  4. Vegetables: All the vegetables are okay to eat. Crunchy vegetables are okay to eat in medium amounts, mainly when cooked.
  5. Fruits: All other fruits including berries, bananas, oranges, tomatoes, etc.
  6. Gluten-free seeds and grains: chia seeds, flaxseed, Quinoa, Rice, and wheat.
  7. Dairy: Every dairy products inclusive of yogurt, milk, cheese, etc.
  8. Beverages: Water and other non-caffeinated beverages.

People who have hypothyroidism need to take food based on vegetables, fruits, and lenated meats. They are very few in calories and they are very filling, which can help prevent weight gain.

TIPS

  1. Take sleep 7 to 8 hours each night. Taking less sleep is associated with fat benefits, especially around the belly area.
  2. By focusing on what you are eating, why you are eating and how quickly you are eating, you can improve a better relationship with food.
  3. Yoga, meditation, and workout can benefit you to destress and improve your overall health.
  4. Consumption of carbs in low-to-medium quantities is very effective in maintaining a healthy weight. However, avoid trying a ketogenic diet, because very few carbs eat may lower your thyroid hormone levels.

Level of thyroid

Low 0.3 or less
Good 0.3/0.4 -­‐2.0/5.0
High 5.0 or more

THYROID DIET PLAN For all age MEN & WOMEN

THYROID DIET PLAN
Best Thyroid diet plan: foods to eat and avoid with hypothyroidism
Best Thyroid diet plan: foods to eat and avoid with hypothyroidism
THYROID DIET PLAN
THYROID DIET PLAN

KEYNOTE:- 1 Hour Outdoor Walk or on Treadmill Every day or Gym Workout.

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DIET FITNESS

A Guide to Keep Diabetes at Bay

A Guide to Keep Diabetes at Bay

A Guide to Keep Diabetes at Bay: – Diabetes is caused when either your body stops producing the required amount of insulin to break down sugar (Type 1) or, due to age, obesity, high blood pressure, and other external factors (Type 2). This sends your body into an overdrive of insulin antibody production that wears out the cells producing the insulin.

Diabetes is a serious condition involving the escalation of your blood sugar level to a harmful measure; a disease that requires extra attention and treatment. It is being said that this should not be left behind from living your life completely. Following your doctor’s instructions and his/her instructed diet will permit you to reap the rewards of a long and healthy life. And if you’re already past your prime and have that fear of contracting diabetes, you can be rest assured that this is a preventable condition. But first, let’s take a look as to what causes diabetes.

Prevention

A Guide to Keep Diabetes at Bay

It has been verified scientifically that leading an active lifestyle and maintaining a healthy weight is a great way to prevent diabetes in the senior years. This is because, when you live a healthy lifestyle, your body doesn’t have to burn as much sugar as it would have to do otherwise thereby, disallowing the wear down of your insulin cells. Following a healthy manner of living is easier stated than done but when compared to the surrogate hardships of life, managing such a lifestyle should be a walk in the park.

Living with Diabetes

Living with diabetes isn’t any different from living a normal lifestyle. You just need to add a dose of extra care. Here are some tips to keep your diabetes in check while you continue living life to the fullest:-

1. Eat healthy

A Guide to Keep Diabetes at Bay

Your doctor must have already informed you to drop calorie intake, and you must follow this religiously. Maintain the sugar level on the down low and this includes all sugars – even the ones in fruits. If you presume you lack the self-control to stick to your diet plan, the desire for services of a nutritionist or synchronize your meals with a diabetic friend – Partners in Crime, but source a way to keep that sugar level below the permissible limit.

2. Exercise

A Guide to Keep Diabetes at Bay

This doesn’t mean that you need to start the gym for 2 hours a day. Even a walk fast for 30 minutes would do the trick (again, this depends on your sugar count and the doctor’s diagnosis). If you have grandchildren, you could visit the local park with them in the evening, or try out other fun activities that would get you moving.

3. The Treatment

A Guide to Keep Diabetes at Bay

This is a very important tip contributing to effective diabetes management. You must never miss a dose of your medication and regularly check your blood sugar levels on time. Be on the lookout for any small cuts on your hands and feet. If you see any, call your doctor instantly. They say that “Life is short”. What they don’t say is that it all depends on how short you want it to be. Follow the above tips diligently, live life to the completely, and take control of diabetes before it takes control of you.

Don’t Let Diabetes Stop You from Living Your Life to the Fullest

Old age is just a ‘state of mind’ and should never define your lifestyle! How young or old you feel has a huge influence on your health and how others perceive you. So, never let your feel anxious overrule you, never let your hope & self-confidence take a dip and most importantly, never let ailments like diabetes deteriorate your health.

The following diabetes prevention & management tips will help you stop sympathizing and start celebrating your life all over again – because it’s never too late! Such small yet significant lifestyle changes can prevent or delay the begin of diabetes and if you have already been diagnosed with diabetes, these suggestions can slow the progression.

1. Keep a Check on that Weight My Friend

A Guide to Keep Diabetes at Bay

Lower the chance of diabetes by losing every pound you can. Excess body weight can increase the body’s resistance to the hormone insulin, which also happens gang up prominent causes of diabetes. Aerobic exercises will best assist you in your weight-loss mission. 

2. Whole Grains are your Best Friends

Are you eating or not enough whole grain? If not, then add nutritious whole grain in your meals. Whole wheat (commonly found in products bread and pasta), brown rice, quinoa, corn, whole oats, whole rye, whole-grain barley are just a few of the whole-grain treats.

Extra Tip: Don’t allow food marketers to trick you by ensuring that the label says ‘100% whole grain’.

3. Get Rough & Tough with Fiber Diet

Our ancestors always advised us to ‘relish every bite of the meal and eat slowly without overeating’. Fiber-rich foods can help you achieve just that! By improving your blood sugar control, a fiber diet can help lower the risk of diabetes and promote weight loss by helping you feel absolutely. Simply integrate foods like fruits, nuts, beans & whole grains into your diet and leave the rest to your immune system.

4. Monitor your Health Regularly

monitore health regurarly

It is always a good action point to get time-to-tme full-body check-ups, especially your blood glucose, blood pressure and blood cholesterol levels in case of any genetic diabetes history or visible diabetes symptoms. Don’t hesitate to sharing your concerns about diabetes with your doctor; they may scold you at times, but they will never quit on you!

We know that changing your lifestyle can be difficult, but it is quality the effort, trust us!

So What If You’ve Got ‘Diabetes’?

Believe this or not, your health is like the weather. If the weather is bad one day, it will get better! So what you need to understand here is to treat any health-related issue like a passing cloud and never let it dull your sparkle!

While we all know about diabetes and we all have our own tips and methods to recover from it, most of us aren’t even aware that there are no specific restrictions for the diabetic. So before anyone else presides over YOUR terms of living, it’s time to burst the 5 myths that surround people diagnosed with diabetes:-

Myth 1 – Sugar is your Enemy, Avoid it!

Cutting sugar and sweets from a diet is like punishment and no one deserves such a harsh one! So even if you’ve been diagnosed with diabetes, there is absolutely no reason to ban sugar from your diet. Consume it in the right quantity (as allowed by the doc) – every cell in the body requires that necessary glucose for energy.

Myth 2 – ‘INSULIN’: The 7 Most Dreaded Alphabets

A universally misunderstood medication, insulin is truly a life saviour, without a doubt. Some individual perceive/think that insulin causes blindness; others fear that insulin could cause complications leading to death. While the first myth is completely untrue, the second one is a hilarious joke. Just as how a head massage is for relaxation of the mind, insulin is like a healing therapy for your body.

Myth 3 – Obesity = Diabetes

While it is true that being obese is a high-risk factor for begin diabetes, other factors such as physical activity involvement, family history and age also play a significant role. Having said that, don’t let this collude you into a carefree binge-eating lifestyle!

Myth 4 – Eat a Special Diet to Keep Diabetes in Check

Really? A healthy diet is recommended to everyone and meals for a diabetic has no special or extraordinary rules. You should always keep a check on what your body needs in order to function normally – nothing over or under!

Myth 5 – Diabetes Affects your Immunity

Never! You are no more chances of get a cold or any other illness only because you have diabetes.

So don’t fall into false traps, there is nothing wrong with having diabetes and it is definitely not the end of the world! The trick is to stay informed, keep motivated & spread the word.

“A Guide to Keep Diabetes at Bay”

Categories
DIET FITNESS

Keto-Centric Diet: A Nutritional Alternative To Stay Healthy!

Keto-Centric Diet: A Nutritional Alternative To Stay Healthy

Keto-Centric Diet: A Nutritional Alternative To Stay Healthy: –

“Eating and losing weight considered as oxymorons in today’s balanced diet regime”

A ketodiet is well well-known for being a low carb diet, wherever the body produces ketones in the liver to be used as energy. It’s referred to as several completely different names –ketogenic diet, low carb diet, low carb high fat, etc. once you eat something high in carbs, your body can turn out glucose and insulin. The Keto Centric Diet is a terribly low-carb, high-fat diet that shares several similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and substitution it with fat. This reduction in carbs puts your body into a metabolic state known as ketosis.

Junk food dominated lifestyle

bread burger cheeseburger

In this junk food dominated lifestyle, many go by the above misconception because of which, they are more concerned to exclude carbohydrates from their meals or possibly starve to achieve a perfectly aligned and physically fit body. A common mistake prominent in the diet regime is that people stick to a standard three-meals-a-day routine that makes them hungry at regular intervals and eventually, they surrender to calorie-rich and sugar-coated nourishment in order to curb their cravings.

“A biologically proven phenomenon is that starving or food restriction impedes the weight loss procedure and often results in severe malnutrition, dehydration and vitamin deficiency.”

Subsequently, being depressed or dissatisfied by the results, people often end up starving themselves to achieve better and possibly faster outcomes.

Emotions: Major Drawbacks! 

All are well aware of the fact that weight loss is not as effortless as it sounds. It demands patience, persistence and psychic strength to master the appropriate technique in order to lose weight. There are several emotional barriers that work as a massive hindrance in creating the balance between the optimal results and minimal side effects. Stress, depression, and personal trauma are a few of the emotional barriers that substantially accelerate weight gain and restrict fat degradation.  

“According to the World Health Organization, 70 million people in India are suffering from obesity. Out of this, 60% are not able to achieve better results due to their emotional inclination or psychological yearning towards unhealthy food.”

Weight Loss Mantra: If You See a Pizza, Walk Away!

When it comes to losing weight, the initial thought is always to cross out the fast food items from a diet in order to proceed with other strict and stringent procedures. Pizza being a calorie-rich and delectable fast food item is considered a sinful offering that people on a weight loss program often aim to avoid.

“The Indian Pizza market is worth INR 1500 crores+ and is continuously growing at a staggering rate of 26% per year.”

Healthy Pizza? Just a Diet Away!

Covered with melting the cheese and topped by a delectable spread of toppings, be it fresh or frozen, pizza has certainly become an unavoidable part of today’s takeaway food lifestyle. Pizza is sorted in the category of salty, fatty and calorie filled processed food that can impart negative health effects on your body. But what if you can still enjoy the deliciousness of that cheesy crust and munch on the fresh veggies without it having an adverse effect on your body, such as high-calorie intake leading to substantial weight gains?

Yes! It’s not necessary to eradicate that delicious pizza from your diet just for the sake of losing weight. One can easily enjoy that mouthwatering Italian offering, by adding an appropriate amount of nutritional ingredients and eliminating the fat generating components.

Ketogenic Diet: A Proven Saviour!

A popular dietary therapy in the 1930s, which was abandoned by a majority due to its slow result and strict follow up, Ketogenic diet was primarily developed to minimise the use of fasting as a technique in order to cure epilepsy. 

The Keto diet majorly demands intake of high fats, proteins, and low carbohydrates in order to maintain a stable level of nutrition in the body. By following a Keto- friendly diet, the body is brought to the state of ketosis, a process where the excess fat is burned in the form of energy instead of glucose. Although the Keto diet is often strict to follow, the results following this healthy regime is certainly worth the hard work and patience. 

Say Keto To Pizza!

There are several misconceptions that surround the concept of adopting a Keto diet, such as it leaves the person hungry and dissatisfied due to insufficient consumption of carbs. However, there are many other low-calorie food items that can keep you loaded during the Keto phase, like, eggs, almonds, paneer and much more. Keto pizza is one such delightful creation that contains the perfect balance of taste and adequate nutrition.

Almond Flour: A Nutritional Base for Keto Pizza!

The dough of Keto pizza is made with almond flour which is a healthier version of flour, that is majorly used during the baking process. The almond flour contains nutty ingredients and adds a different texture, flavour and nutrition to the dough. This nutritional pizza dough differentiates the unique Keto pizza from any other regular pizza with its appropriate concentration of proteins, carbs, fibres, vitamins, and definitely a distinctive flavour.

“Almond flour is considered ideal for maintaining the blood sugar levels, and is highly gluten-free, unlike the regular wheat flour that is harmful to people suffering from Celiac disease.”

A healthy alternative to maintaining your body weight without troubling your taste buds, Keto diet is highly beneficial for people who are struggling to find the perfect balance between eating and healthy eating. So before you jump into conclusions and starve yourself to achieve that flawlessly toned body, it is essential to understand that it’s not necessary to deprive your body or alter its natural functionality in order to achieve intended results. All you need to do is consume healthy meals by following the correct diet. Eat the Keto way!  

THE STUDY RESULTS ON KETO DIET

The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus

Dietary carbohydrates are the key determinants of postpartum glucose levels and many clinical studies have found that low carbohydrate diet improves glycemic management. During this study, the results show that in low-dietary carbohydrate patients, obesity and type 2 diabetes patients have improved glycemic control over a period of 24 weeks.

The list of foods that need to be reduced or eliminated on a ketogenic diet:

Sugary foods: –  Soda, fruit juice, smoothies, cake, ice cream, candy, etc.

Grains or starches: – Wheat-based products, rice, pasta, cereal, etc.

Fruit: – All fruit, except small portions of berries like strawberries.

Beans or legumes: – Peas, kidney beans, lentils, chickpeas, etc.

Root vegetables and tubers: – Potatoes, sweet potatoes, carrots, parsnips, etc.

Low-fat or diet products

Some condiments or sauces: – contain sugar and unhealthy fat.

Unhealthy fats: – Limit intake of processed vegetable oils, mayonnaise, etc.

Alcohol: – Due to carb content, many alcoholic beverages can throw you out of ketosis.

Sugar-free diet foods: – high in sugar alcohols, which can affect ketone level.

KETO FOOD LIST

OILS & FATS:- Butter, Ghee, Coconut Oil, Lard, Bacon Fat, Duck Fat, Beef Tallow, Avocado Oil, Olive Oil, Macadamia Nut Oil, Walnut Oil (Use Small Amounts), MCT Oil, Palm Oil.

VEGETABLES: –

Arugula, Asparagus, Artichokes, Broccoli, Bell Peppers, Boy Choy, Brussels, Sprouts, Cabbage, Cauliflower, Celery, Chard, Collard Greens, Cucumbers, Eggplant, Endives, Fennel, Green Beans, Jalapeno, Peppers, Garlic, Iceberg, Lettuce, Kale, Leeks, Mushrooms, Mustard, Greens, Onions, Peppers, Scallions, Spaghetti, Squash, Spinach, Swiss Chard, Tomatoes, Turnip Greens, Zucchini.

DAIRY: – Butter, Blue Cheese, Brie, Cheddar, Cottage Cheese, Cream Cheese, Feta Cheese, Goat Cheese, Mozzarella, Parmesan, Provolone, Ricotta, Swiss, Sour Cream, Greek Yogurt, Heavy Cream, Half & Half.

MEAT: – Alligator, Bear, Beef, Bison, Boar, Buffalo, Deer, Elk, Lamb, Moose, Pork, Snake, Veal.

POULTRY: – Chicken, Hen, Quail, Turkey, Pheasant, Duck.

FISH: – Anchovies, Bass, Catfish, Halibut, Flounder, Haddock, Red Snapper, Sardines, Salmon, Sole, Trout, Tuna, Tilapia, Mackerel, Mahi Mahi, Orange Roughly.

NUTS & SEEDS: – Almonds, Brazil Nuts, Cashews, Hazelnuts, Macadamias, Peanuts, Pecans, Pine Nuts, Pistachios, Pumpkin Seeds, Sesame Seed, Soy Nuts, Sunflower Seeds, Walnuts.

EGGS: – Chicken Eggs, Goose Eggs, Duck Eggs, Quail Eggs.

“Keto-Centric Diet: A Nutritional Alternative To Stay Healthy!”

Categories
DIET FITNESS

DIET PLAN FOR GROW HEIGHT NATURALLY

DIET PLAN FOR GROW HEIGHT NATURALLY (OVERVIEW): People with heights have a propensity to go for height growth supplements that are natural to gain a height that is good. Here a free diet plan for height growth will lead to growing naturally. The wrong choice of a supplement can damage your body in the most damaging way. Herbal products and pure height growth supplements are the most reliable and effective cure for height related issues because these remedies cause no side effect at all.

Though the body height is determined genetically, it is also a well-known fact that growth depends on certain external factors and nutrition is one of them. Poor height can be a result of slow growth due to inadequate nutrition. Following a balanced diet is absolutely essential for improving growth prospects, particularly during the adolescence years to get a well-built body.

Though the body height is determined genetically, also a known fact that growth depends on certain external factors and nutrition is one of them. Poor height can be a result of slow growth due to inadequate nutrition. A balanced diet is absolutely essential for improving growth prospects, particularly during the adolescence years to get a well-built body.

Height is regulated by a kind of hormone called the Human Growth Hormone (HGH). It is secreted by the pituitary gland, which increases the body height. Therefore, it is recommended to take foods that help the HGH function. Here is what you need to your diet specifically as food for increasing height (Keep in mind height is genetics).

To eat proteins, Minerals, Vitamins reached food for height growth:-

PROTEIN:

Proteins are the building blocks of our body and thus can help increase height by building various tissues. There contain amino acids which are designed for growth hormones and are essential for maintaining healthy bones, muscles, tissues, organs, skin, and teeth. They also act as enzymes which stimulate the biochemical reactions of the body such as digestion. Lack of protein can cause several health problems like muscle mass loss, abnormal growth, weak immune system, and inadequate mental development. Therefore, carbohydrates should be replaced with foods that are rich in protein like fish, eggs, milk, beans, and lentils. Protein is a necessary ingredient in food to increase height.

MINERALS:-

Foods containing minerals like magnesium, phosphorus, fluoride, iodine, iron, and manganese also play an important role in increasing height and body growth. Calcium is a vital mineral essential for the growth and maintenance of strong bones. Carbonated drinks, excessive salts, sugar, fat, and coffee should be restricted as they act as calcium inhibitors, thus adversely affecting your growth. Illegal drugs and excessive smoking can also stunt your growth and have other detrimental effects on your health.

VITAMINS:-

Vitamin D is vital for the development of strong and healthy bones, and its deficiency can result in impaired growth, weak bones, and short statute. Moreover, it is required by the body for the absorption of calcium. Apart from vitamin D, other vitamins like vitamin A, vitamin B1, vitamin B2 or riboflavin, Vitamin C or ascorbic acid are also required for normal growth. These are mostly contained in fruits and vegetables. Vitamin D is vital for the development of strong and healthy bones, and its deficiency can result in impaired growth, weak bones, and short statute.

NON-VEG DIET PLAN BASED

KEYNOTE:- Use this diet plan after fixing the quantity according to your requirements. Quantity of ingredients will depend on an individual’s daily calorie requirement (maintenance calories and macro-setup).

OPTION-1

MEAL-1

  • ½ cup Oats
  • 10 Almonds
  • 10 raisins
  • 4 Boiled Eggs (1 whole+3white)
  • 240ml Fat Free Milk

-Milk is an excellent source of calcium which is vital for the growth and maintenance of strong bones and acts as a height booster.

-Eggs are the best source of protein which is imp for building tissues and muscles.

-Oats are the best source of plant protein and complex carbs.

MEAL-2

  • 1 cup Yogurt
  • ­1cup Papaya
  • ­1 Apricot

-Yogurt is rich source of Vitamin D and calcium which are essential for growth. Deficiency in vitamin D can result in low height gain.

-Fruits help in healthy growth of bones and contribute to the height of a person. Besides increasing height, fruits and vegetables play a crucial role in maintaining a healthy lifestyle.

MEAL-3

  • ½ cup Brown Rice or Whole Wheat Pasta
  • ­½ cup pasta Sauce
  • ­100g Chicken or Fresh Paneer

(Add peas and carrots in pasta or brown rice)

-Grains are the main sources of energy in our body which is beneficial for proper growth.

-Chicken is the best source of protein which is imp for building tissues and muscles.

MEAL-4

  • 300ml Non-fat Milk (add 2sp Protine-X)
  • ­1cup Roasted Soy beans
  • ­1cup Mango/Watermelon/Pomegranate

-Milk is an excellent source of calcium which is vital for the growth and maintenance of strong bones and acts as a height booster.

-The pure protein contained in soybeans, improve bone and tissue mass.

MEAL-5

  • ½ cup Brown Rice or 1 Whole Wheat Chapati
  • ­100g Mixed Lentil
  • Salad (Cabbage, carrots, tomato)

-Grains are the main sources of energy in our body which is beneficial for proper growth.

-Vegetables help in healthy growth of bones and contribute to the height of a person. Besides increasing height, fruits and vegetables play a crucial role in maintaining a healthy lifestyle.

MEAL-6

  • 300ml Non-fat Milk

-Milk is an excellent source of calcium which is vital for the growth and maintenance of strong bones and acts as a height booster.

OPTION-2

MEAL-1

  • 1/2 cup Oats (60g)
  • 10 Almonds
  • 10 raisins
  • 3 Boiled Eggs (1 whole +2white)
  • Half apple
  • 200ml milk
  • Sprinkle cinnamon

MEAL-2

  • Omelette (3 egg whites+1 Whole egg)
  • 1/2 cup Spinach
  • 1/2 cup Papaya/Mango
  • 1 slice whole wheat bread

MEAL-3

  • 1/2 cup Brown Rice OR (200g Sweet potato)
  • 2 tb spoon Tomato
  • 1/2 cup green peas
  • 1/2 cup broccoli
  • 100g Chicken

MEAL-4

  • 1/2 cup yogurt/Dahi (low fat)
  • 1 Banana (medium)
  • 10 Cashews
  • 1tbs Honey (no added sugar)

MEAL-5

  • 1 Whole Wheat ROTI
  • 100g Fish (Tuna, salmon, cod,)
  • Salad (Cabbage, Cucumber, tomato)
  • Salsa Sauce

Or (Tomato chutney) (Home made less salt)

MEAL-6

  • 250ml Non-fat Milk
  • 10 pistachios or (10 Almonds)
  • Sprinkle cinnamon

VEG DIET PLAN BASED

OPTION-3

MEAL-1

  • 1/2 cup Oats (60g)
  • 10 Almonds
  • 10 raisins
  • Peanut butter (1 serving) or Handful Raw peanuts (Unsalted)
  • Half apple
  • 200ml milk
  • Sprinkle cinnamon

MEAL-2

  • 150g Low fat Paneer
  • 1/2 cup Spinach
  • 1/2 cup Papaya/Mango
  • 1 slice whole wheat bread

MEAL-3

  • 1/2 cup Brown Rice or (200g Sweet potato)
  • 2 tbs spoon Tomato
  • 1/2 cup green peas
  • 1/2 cup broccoli
  • 120g Soya-bean (Daal)

MEAL-4

  • 1/2 cup yogurt/Dahi (low fat)
  • 10 Cashews
  • 1 Banana (medium)
  • 1tbs Honey (no added sugar)

MEAL-5

  • 1 Whole Wheat ROTI
  • 100g lentils (Daal) or 100g Kidney beans
  • Salad (Cabbage, Cucumber, tomato)
  • Salsa Sauce or (Tomato chutney) (Home made less salt)

MEAL-6

  • 250ml Non-fat Milk
  • 10 pistachios or (10 Almonds)
  • Sprinkle cinnamon

AVOID:– Smoking, Liquor, Drugs, Junk food, High sugary food.