Saturday 17 October 2015

Eating Right…

First Meal : Breakfast

Remember the saying..” Eat breakfast like a king, lunch like a prince and dinner like a pauper!”
The very first meal of the day,”Breakfast”..should be full of nutrients and proteins. It’s a myth that skipping your breakfast will help you to loose weight but skipping the breakfast will make you overweight.A heavy protein-rich breakfast like eggs,sprouts,cheese etc should be taken as it makes you energetic and prevent to eat extra carbs.
1: Boiled Eggs white:
“Eggs are all-natural and provide one of the highest quality proteins of any food available. One egg provides more than six grams of protein, or 13 percent of the recommended Daily Value (DV),”
Egg whites contain more than half (four of the six grams) of an egg’s protein

2 Sprouts:
Sprouts are germinated seeds of moong bean, grams and many more.
They are essential sources of vitamin K, C, fibre and other minerals. Sprouts purifies blood and helps to boost the immune system.

Fruits & juices3. Fruits and juices
Fruits contains high amount of soluble dietary fibre which eliminates the cholesterol and fat from the body, prevents wrinkling of skin, hair fall  & many more.
According to Research, “One should eat at least 2-3 servings of fresh fruits everyday.”
Although, raw fruits are much healthier than juices, but it helps our body to remove toxins, weight loss and better immune system.

4. Others
DietPlanThere are still many breakfast that are low in calories & delicious too.Some of them are  poha, upma, rawa  idli, rawa dosa, sabhudana khichdi, moong daal chila etc.

Second Meal: Lunch
Moving to the next part of the diet Lunch, should be light in comparison to breakfast and good source of proteins & vitamins. To stay healthy and fit , a person should eat:-
2 Chappatis / 1 cup brown rice / 1 cup boiled rice
1 bowl Dal
1 cup Raita
1 cup Green vegetables
For most of the vegetarians, Dal  is the main source of proteins and green leafy vegetables lowers the cholesterol, improves the vision & also consist of vitamin B which energize your body.

Third Meal : Dinner
The last meal Dinner, is lightest of all diet and should be taken as early as possible.The low calorie dinner comprises of
2 Wheat flour rotis
1 cup Green leafy vegetable/1 bowl Dal
1 cup Raita/1 cup Salad
Roti made with whole grains filled with soluble fibre, proteins and vitamin E.
The benefits of roti are:
-Increases blood circulation
-Easy to digest
-Prevents constipation
Whereas curd improves digestive system, minimizes the risk of high blood pressure and helps to reduce cholesterol level and boost immune system.
To stay healthy and fit , you should follow above diet and most importantly it should be taken on time that is Morning breakfast (7-9 a.m), Lunch (12-2 p.m) and Dinner (7-8 p.m).
In between lunch and dinner you can have green tea/lemon tea with some light snacks like bhuna chana, upma etc.


  1. Nicely written.Thanks for this.I will try to follow this to get some weight and perfect and disease free health. Do post something food routine to gain weight.

  2. Thanks @Anita Sahu... soon we will be posting a balance diet plan to gain weight..


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