eating vegetables healthy

How to maintain ideal weight with diet chart


Indians are found of eating from North to South and from West to East.

Eating healthy food is important for a healthy body and healthy living and best weight management.  I am furnishing below the health diet plan guide for maintaining healthy body best diet.

this information will give you a comprehensive knowledge of healthy food and awareness.

How much food should I eat ?

Your aim should be to maintain an ideal  best weight. Calorie (energy) restriction is desirable for shedding excess   weight.

How frequently should I eat ?

Three major meals i.e. breakfast, lunch and dinner with 1-2 in between snacks and /or refreshments are adequate. Dinner should be taken 1-2 hours before retiring. Major meals should be light in order to prevent abdominal discomfort and post-meal angina. Skipping meals is not desirable, especially for diabetics and for those recovering after heart surgery.

How much and what type of milk should be taken ?

Two and a half to 4 cups (500-800ml.) of skimmed or low fat (toned) milk per day is recommended for adults. This includes milk products like yoghurt and paneer as well as milk used in preparation of porridge (dalia), tea and coffee. All milk products should from low fat milk.

Which non-vegetarian foods are allowed ?

Fish, chicken, lean meat (meat with trimmed off) and eggs may be taken. When you choose chicken, breast portion is the best. It may be taken 2-3 times a week. Three to four whole eggs per week are permissible. About 100grams fish  can be taken 2-3 times a week. Fatty fish like Hilsa, Black pomfret, Katla and Surmai are beneficial for the heart. Lean meat may be taken occasionally as its fat content is relatively low. Fatty and organ meats should be avoided.

How should one cook fish ?

Fish can be roasted, grilled, baked, lightly curried or pan fried on a non-stick pan. Once in a while, even batter fried fish is fine provided you blot the surface oil well with brown paper or paper napkin. Avoid fish consumption in summer and rainy season due to risk of easy spoilage.

What about daals ?

All daals are desirable.    However, emphasize more on whole daals and the ones with their skins (sabut moong, masur, moth, rajmah, chana, raungi, and moong chilka). Sprouted daals make an excellent choice as these contain rich quantities of vitamins, minerals and enzymes along with fibre. They are easily digestible too. Sprouted daals may be lightly steamed or taken raw as salad or used as filling. Soyabeans and soy products like Tofu, soyachunks, nuggets, soyflour and soy milk are beneficial in heart disease.

Can I buy ready made atta off the shelf?

Ready ade attas are mostly devoid of dietary fibre. It is better to have the atta ground. An excellent blend is a mixture of wheat, barley, soyabean and channa. Besides a good source of protein and fibre. Blended atta helps to lower your blood cholesterol as well as blood glucose. Recommended proportion for blended atta is 7kgs. wheat + 1.5Kg. barley + 1 kg. soyabean  + 0.5kg. kala chana. Those with high uric acid should avoid soyabean and kala chana.

Is rice alright for diabetics?

Yes, rice and rice preparations are fine provided they are part of a mixed meal. Mixed meals include a daal, a vegetable and some salad. Half a cup of cooked rice is equivalent to one medium size chappati. So do not lose track of how much you are eating. Brown rice, parboiled (sela) rice and hand pounded rice are preferable to polished white rice.

What should I eat in my breakfast ?

Choose whole grain cereals and fibre rich preparations. You may have a roti with vegetables, whole wheat bread, brown bread, breakfast cereals or sprouted pulses, or low fat besan (gram flour) preparations.

Which breakfast cereals are good ?

High fibre breakfast cereals are the best. These include porridge of whole wheat, oatmeal and barley or ready to eat ones, like wheat flakes and mueslis. Corn flake though low in fibre, may also be taken after adding bran. Traditional sattoos are  also excellent.

Which oil should I take ?

A blend of oils is preferable to single oil. A blend of sunflower/ corn with groundnut oil in equal proportions is a good choice. This should be supplemented by occasional mustard oil. Other suitable alternatives are canola or til (sesame) oil alone or a blend of rice bran and sunflower oils. Olive oil is also a good choice. Non-stick cookware helps minimize oil consumption. Avoid deep frying. Oil sprayers may be used to grease cooking surfaces. On an average 3-4 teaspoons (15-20ml) of oil may be used per day. Hydrogenated fat like vanaspati should be strictly avoided. It is used in cheap commercial eateries.

Should desi ghee be given up totally ?

Desi ghee is rich in saturated fats. It is not advisable to use ghee as the sole cooking medium. However, a limited quantity, say 1 teaspoon (5mg) per day as part of the total fat allowance or an occasional intake is not detrimental.

Are margarines and low fat spreads alright?

These are hydrogenated vegetable oils. Although they do not contain cholesterol, they contain saturated fats as well as some unnatural fatty acids known as “trans –fatty acids”, which raise blood cholesterol, hence are not recommended. Almost all commercially available bakery products like cakes, biscuits, patties, are rich in margarines.

What should I spread on my toast instead of butter ?

Low fat spreads like cream-cheese (curd without water), cottage cheese, a low fat cheese like mozzarella, sliced vegetables, home made chutneys et cetera make good  substitutes. You can use your imagination to create a variety of other low fat spreads. Butter in limited amounts (one teaspoon) out of the fat allowance is also fine.


i will be giving more details further in my articles.  these are the best diet which everyone can easily follow.


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