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    DIET

    Uploaded by

    Ganesh

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    © All Rights Reserved
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    DIET

    Uploaded by

    Ganesh
    1 views4 pages

    Copyright

    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
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    Download as docx, pdf, or txt
    1 views4 pages

    DIET

    Uploaded by

    Ganesh

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 4

    Diversity in Indian culture is responsible for diversity in the Indian diet.

    Food is substantially different in


    various parts of India and uses locally grown produce, be it spices, herbs, vegetables, and fruits. The
    traditional Indian diet uses less processed and more natural ingredients. The meals are a sit-down affair
    with family, friends.

    Over the years, the influence of Mughal, Turks, Mauryans, Guptas, Portuguese and British is clearly seen
    in the Indian diet, but have easily been incorporated owing to the versatility and continuous evolution.

    Indian diet is one of the healthiest diet, rich in taste, texture, and most of all satisfying, if prepared with
    minimal oil and healthy cooking methods.

    Most of the food is prepared from scratch, using fresh produce which means less preservative and more
    nutrients.

    The basic north Indian diet consists of Lentils (contains vitamin A, B, C, E, are rich in calcium, iron,
    potassium, dietary fibers, help in controlling blood sugar, blood cholesterol and increases digestion),
    Grains (contains wheat, jowar, bajra, barley, these are rich in fibers, carbohydrate), fresh Vegetables, and
    Fruits.

    Indian cooking uses spices like Turmeric which reduces cholesterol, blood pressure and prevents blood
    clotting, Curry Leaves washes out toxins from body, cuts down fat, prevents greying of hair, Chilly burns
    fat and improves metabolism, Garlic is antibacterial and reduces cholesterol, fat.

    Curd, an essential part of south Indian diet, keeps the digestive tract healthy. Calcium prevents the
    development of Insulin resistance.

    Food Items To Limit


    1. Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal,
    desserts, and pastries contain simple carbohydrates.
    2. Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
    3. Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol
    levels in the blood.
    4. Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
    5. Avoid alcohol
    6. Avoid aerated and artificially sweetened drinks.

    Diet Chart
    Sunday

    Breakfast (8:00-
    Aloo Paratha (2) + Raita (1 cup)
    8:30AM)

    Mid-Meal (11:00-
    Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
    11:30AM)

    Lunch (2:00-2:30PM) 1 cup moong dal + 1 cup bhindi + 2 chapatti + salad

    Evening (4:00-4:30PM) Tea/ Coffee (1 cup) + Boiled Chana Chat (1 cup)

    Dinner (8:00-8:30PM) Chapati (2) + Jeera Aloo (1 cup)

    Monday

    Breakfast (8:00-
    Chapati (2) + Daal (1 cup)
    8:30AM)

    Mid-Meal (11:00-
    Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
    11:30AM)

    1 cup rajma + 1 cup gobhi aloo + 1 cup cucumber raita +


    Lunch (2:00-2:30PM)
    1 cup rice + 1 chapatti + onion salad

    Evening (4:00-4:30PM) Tea/ Coffee (1 cup) + Aloo Chat (1 cup)

    Dinner (8:00-8:30PM) Chapati (2) + Mix Veg.

    Tuesday

    Breakfast (8:00-
    Cheela (2) + Raita (1 cup)
    8:30AM)

    Mid-Meal (11:00-
    Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
    11:30AM)

    1 cup chicken curry + 1 cup boiled rice + 2 chapatti +


    Lunch (2:00-2:30PM)
    salad

    Evening (4:00-4:30PM) Tea/ Coffee (1 cup) + Papri Chat (1 cup)

    Dinner (8:00-8:30PM) Chapati (2) + Fish Curry (1 cup)

    Wednesday

    Breakfast (8:00-
    Veg. Poha (1 cup) + Raita (1/2 cup)
    8:30AM)
    Mid-Meal (11:00-
    Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
    11:30AM)

    1 cup white chana + palak paneer + 1 cup rice + 1


    Lunch (2:00-2:30PM)
    chapatti + salad

    Evening (4:00-4:30PM) Tea/ Coffee (1 cup) + Mur-mure Chat (1 cup)

    Dinner (8:00-8:30PM) Chapati (2) + Mustard Greens (1 cup)

    Thursday

    Breakfast (8:00-
    Aloo Paratha (2) + Raita (1 cup)
    8:30AM)

    Mid-Meal (11:00-
    Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
    11:30AM)

    1 cup soy bean curry + 1 cup tinda vegetable + 2 chapatti


    Lunch (2:00-2:30PM)
    + salad

    Evening (4:00-4:30PM) Tea/ Coffee (1 cup) + Boiled Chana Chat (1 cup)

    Dinner (8:00-8:30PM) Chapati (2) + Bottle Gourd Curry (1 cup)

    Friday

    Breakfast (8:00-
    Chapati (2) + Daal (1 cup)
    8:30AM)

    Mid-Meal (11:00-
    Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
    11:30AM)

    1 cup fish curry + 1 cup boiled rice + 1 chapatti + 1 cup


    Lunch (2:00-2:30PM)
    ghia raita + salad

    Evening (4:00-4:30PM) Tea/ Coffee (1 cup) + Aloo Chat (1 cup)

    Dinner (8:00-8:30PM) Chapati (2) + Matar n Mushroom Curry (1 cup)

    Saturday

    Breakfast (8:00-
    Veg Upma (1 cup) + Raita (1/2 cup)
    8:30AM)

    Mid-Meal (11:00-
    Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
    11:30AM)

    Lunch (2:00-2:30PM) 1 cup chicken curry + 1 cup rice + salad


    Evening (4:00-4:30PM) Tea/ Coffee (1 cup) + Papri Chat (1 cup)

    Dinner (8:00-8:30PM) Chapati (2) + Kofta (1 cup)

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