Indian cooking is known for its vibrant spices, fresh herbs and wide variety of rich flavors.
Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet. The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat.
2-D ECHO COLOUR DOPPLER
However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes Our P.H.Diagnostic Centre article explains how to follow a healthy Indian diet that can promote weight loss. It includes suggestions about which foods to eat and avoid and a sample menu for one week.
What to Eat?
Try incorporating the following ingredients into your daily meal plan:
Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
Protein sources: Tofu, legumes, dairy, nuts and seeds
Meals and snacks should focus on fresh, whole foods flavored with herbs and spices.
Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fiber that can help you feel satisfied for a longer period of time after eating.
What to Drink?
An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss. Healthy drinking options include:
Unsweetened tea including Darjeeling, Assam and Nilgiri teas
Unhealthy food to Avoid.
Choosing foods and beverages that are highly processed, loaded with sugar or high in calories can sabotage your weight loss efforts. Not only are items like candy, fried foods and soda not good for weight loss — they aren’t good for overall health. Eating too much processed food and products laden with sweeteners can increase the risk of chronic diseases. For example, drinking sugar-sweetened beverages like soda, fruit punch and juices every day has been associated with increased risks of diabetes, obesity and heart disease. Plus, consuming unhealthy foods can make it harder for you to lose fat and maintain a healthy weight. For optimal health, minimize the following foods or avoid them altogether:
Although it’s perfectly fine to enjoy an occasional treat, limiting the foods and beverages listed above is best for overall health.
A Healthy Food Menu for One Week.
Below is a healthy one-week Indian sample menu that focuses on fresh, nutritious food. You can adjust it according to your calorie needs, dietary restrictions and food preferences.
Breakfast: Sambar with brown rice idli
Lunch: Whole-grain roti with mixed-vegetable curry
Dinner: Tofu curry with mixed vegetables and a fresh spinach salad
Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
Lunch: Chickpea curry with brown rice
Dinner: Khichdi with sprout salad
Breakfast: Apple cinnamon porridge made with milk and topped with sliced almonds
Lunch: Whole-grain roti with tofu and mixed vegetables
Dinner: Palak paneer with brown rice and vegetables
Breakfast: Yogurt with sliced fruits and sunflower seeds
Lunch: Whole-grain roti with vegetable subji
Dinner: Chana masala with basmati rice and green salad
Breakfast: Vegetable dalia and a glass of milk
Lunch: Vegetable sambar with brown rice
Dinner: Tofu curry with potato and mixed vegetables
Breakfast: Multigrain parathas with avocado and sliced papaya
Lunch: Large salad with rajma curry and quinoa
Dinner: Lentil pancakes with tofu tikka masala
Breakfast: Buckwheat porridge with sliced mango
Lunch: Vegetable soup with whole-grain roti
Dinner: Masala-baked tofu with vegetable curry
Drinking water, seltzer or unsweetened tea with and between meals will keep you hydrated without adding extra calories.
Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein.
This will keep you feeling full throughout the day and reduce the chances of overeating.
Looking beautiful isn’t just about what you apply on your face. It’s the little things you do that matter. A combination of a good diet, exercise, healthy habits, discipline, dancing etc. is what my beauty routine consists of. Also, I have no bad habits; I don’t drink or smoke. All these contribute to me being fit and looking good ……….
This Diet routine may be changing and depending upon person to person. This Diet routine is totally Demo size and all kinds of food here is totally calculated by BODY MASS INDEX, So take Prior appointment with your nutritionist and confirm your Diet plan. And don’t go through the above Diet plan which is totally IDEAL DIET PLAN which is only for your better understanding.