Should I eat low fat or low carb? Are eggs good or bad? What should I be eating to keep my brain and body healthy? These are just some of the many questions that any one gets in nutrition counselling sessions and classes. In short, most people are utterly confused at what it takes to have good nutrition. There is an understandable frustration when people feel they have been following the nutritional guidelines and yet health problems are increasing.
Vegan? .. Low Carb? .. High Fat? .. Keto (Mediterranean Diet)? … Paleo (Low-carbohydrate diet)? … Intermittent fasting (Zone or Window based diet)?
Confused about food? The truth is actually quite simple. Now that you know the simple truth about eating well, you can start to:
Make whole, wholesome, plant-based foods (fruits, vegetables, whole gains, beans, lentils, nuts, seeds, millets, and water) the basis of your diet. If you like, feel free to add some meat, fish, eggs or dairy as supplemental elements in your food plate.
Some Dietary Recommendations for Adults:
Eat a diet rich in protein to preserve lean muscle mass.
Eat foods high in fiber such as vegetables, fruits and whole grains.
Consume foods high in calcium such as dairy products, leafy greens and fortified beverages.
Take a vitamin D supplement of 600 IU or greater.
Eat foods rich in omega-3 fatty acids such as fatty fish, nuts and seeds.
Consume vitamin B12-rich foods such as meat, poultry, fish and dairy products.
Eat foods rich in potassium such as fruits, vegetables, whole grains and dairy products.
Eat foods high in antioxidants such as fruits, vegetables and whole grains.
Avoid sugary snacks and drinks.
Limit ultra-processed foods and saturated fats.
Stay hydrated by drinking plenty of water.
Sample Diet Plan for South Indian Adults:
Breakfast
Idlis (2-3) with sambar and chutney.
Dosa with sambar and chutney.
Upma with vegetables and a sprinkle of chutney powder.
Pongal with sambar and chutney.
Fresh fruits or fruit salad.
Lunch
Rice (1-2 servings) with:
Sambar or rasam
Vegetables (such as beans, carrot, potato, and greens)
Lentil curry (dal) or chickpea curry
Raita (yogurt with cucumber, cumin, and coriander)
Roti or chapati with:
Vegetable curry
Dal or chickpea curry
Raita
Snacks
Fresh fruits or fruit salad
Roasted snacks like chickpeas, groundnuts, or puffed rice
Yogurt with honey and nuts
Dinner
Rice (1-2 servings) with:
Sambar or rasam
Vegetables (such as beans, carrot, potato, and greens)
Lentil curry (dal) or chickpea curry
Raita
Roti or chapati with:
Vegetable curry
Dal or chickpea curry
Raita
Beverages
Water (at least 8-10 glasses a day)
Coconut water
Buttermilk
Green tea or black coffee
Sample Diet Plan for North Indian Adults:
Breakfast
Parathas (2-3) with:
Vegetables like potatoes, cauliflower, and carrots
Dal (lentil curry)
Yogurt with cumin and coriander
Puri with:
Chana masala (chickpea curry)
Aloo ki sabzi (potato curry)
Raita (yogurt with cucumber, cumin, and coriander)
Omelette or scrambled eggs with whole wheat toast and vegetables
Lunch
Rice (1-2 servings) with:
Rajma masala (kidney bean curry)
Chana masala (chickpea curry)
Mixed vegetable curry
Raita
Roti or chapati with:
Dal makhani (black lentil curry)
Palak paneer (spinach and cheese curry)
Mixed vegetable curry
Raita
Snacks
·Fresh fruits or fruit salad
Roasted snacks like chickpeas, groundnuts, or puffed rice
Yogurt with honey and nuts
Chai (tea) with milk and sugar
Dinner
Rice (1-2 servings) with:
Dal fry (lentil curry)
Mixed vegetable curry
Raita
Roti or chapati with:
Dal makhani (black lentil curry)
Palak paneer (spinach and cheese curry)
Mixed vegetable curry
Raita
Beverages
Water (at least 8-10 glasses a day)
Lassi (yogurt with water and spices)
Chai (tea) with milk and sugar
Nimbu pani (lemonade with water and sugar)
Additional Tips
Include a variety of vegetables and fruits in your diet
Use oil moderately and prefer healthier options like coconut oil or olive oil
Limit intake of sugary snacks and drinks
Exercise regularly and maintain a healthy weight
Consider consulting a registered dietician or healthcare professional for personalized advice
Disclaimer
The diet plan is tailored to meet the nutritional needs of South and North Indian male or female adults.
The portion sizes can be adjusted based on individual calorie needs.
It's important to include a variety of foods in your diet to ensure you're getting all the necessary nutrients.
This is a general diet plan and may need to be tailored to individual calorie needs and health requirements.
Consult a registered dietician or healthcare professional for personalized advice.
