1. Breakfast full of five important nutrients
Rich in five important nutritional elements, breakfast can include a variety of options. These are:
1.Milk and Molasses - Milk contains protein, calcium and vitamin D, while molasses is made from grains which are packed with more nutrients.
2.Omelet filled with fruits and vegetables - An egg omelette contains protein and being loaded with fruits and vegetables also provides vitamins and minerals.
3.Yogurt and Fruits - Yogurt contains protein and calcium and fruits contain vitamins and minerals.
4.Oatmeal and fruit - Oatmeal contains fiber and vitamins, and fruit contains vitamins and minerals.
5.Sandwiches and Fruits - Sandwiches contain grains and proteins and fruits contain vitamins and minerals.
You can also have a cup of tea or coffee with these snacks. This morning breakfast provides energy to your Body and helps you stay fit throughout the day.
2. Midday meal rich in fruits and vegetables
The mid-day meal should be rich in fruits and vegetables to give you energy and help you work through the day. Here are five options for lunch:
1.Fruit Salad - A fruit salad includes a variety of fruits and vegetables. It is a healthy option that contains fiber, vitamins and minerals.
2.Vegetable Sandwich - The sandwich consists of a variety of vegetables and green leaves. It contains protein, fiber and vitamins.
3.Vegetable Soup - Vegetable soup contains a variety of vegetables that provide you with vitamins and minerals.
4.Fruit Raita - Fruit Raita is very easy to make. You can make raita by mixing chopped fruits in curd. It contains proteins and vitamins.
5.Vegetable Roll - Vegetable roll contains vegetables and grains which provide you nutrition.
3. Protein rich dinner
The evening meal should be rich in proteins to provide the required nutrition to your body. Here are five options for the evening meal
1.Grilled Chicken - Grilled chicken is a great protein source. It contains less fat and carbohydrates which are beneficial for the body.
2.Soya chunks - Soya chunks contain a high amount of protein which is beneficial for the body. You can include it in vegetable or soup.
3.Eggs - Eggs are a great protein source that is beneficial for the body. You can eat them in omelets, boiled eggs or in other ways.
4.Cottage cheese - Cottage cheese is also a great protein source. You can add it to the vegetable or in the message.
5.Fish - Fish contains a high amount of protein which is beneficial for the body. You can eat fish by grilling, boiling or frying it.
4. Drinking more water helps in weight loss
Drinking more water can be helpful in weight loss. This helps in reducing the oily components from your body which helps in weight loss. It also ensures that your body's requirement of positive elements is met on a regular basis. If you drink more water then it helps to remove toxins from your body.
Drinking more water increases the amount of energy in your body which helps you to work for weight loss. It also helps in digesting food in your body and flushes out the produced toxins from the body.
So, if you are struggling with weight loss challenges then it is recommended to drink 8-10 glasses of water daily. It will help you in weight loss and will also be helpful in staying healthy.
5. Drinking chaas, coconut water or pure water instead of tea and coffee
Tea and coffee contain caffeine content which can be harmful to your body in excess. So, instead of tea and coffee, you can drink coconut water, pure water or chaas.
Nutrients like vitamins, minerals and iron are found in coconut water which are beneficial for your body. It cools down your body and gives freshness to it.
Chas contains a good amount of fibre, probiotics and proteins which are beneficial for your body. It cools down your body and gives freshness to it.
Pure water is also very important for your body. This removes toxins from your body and increases the amount of energy in your body. This helps in controlling your body weight.
6.Instead of salt and sugar, eat fruits, vegetables and salty alternatives
Salt and sugar can be harmful to your body. Therefore, instead of these things, you can adopt fruits, vegetables and salty alternatives of food. Below are some salty options:
1. Salted Curd: Curd contains a good amount of protein and calcium which are beneficial for your body. You can make salted curd by adding salt, black pepper and cumin to the curd.
2. Salty Salad: You can make salty salad by adding salt and black pepper along with tomato, cucumber, onion, capsicum and coriander in the salad.
3. Spicy fruits: Fruits like bananas, apples and pineapples can be cut into small pieces and mixed with salt, pepper, chaat masala and lemon juice to make spicy fruits.
4. Namkeen Raita: You can make Namkeen Raita by adding salt, black pepper and green coriander to the Raita. This gives you a good amount of protein, calcium and vitamin A.
7.Diet plan for diabetes patients to lose weight in a week
The following can be a diet plan for diabetic patients for weight loss in a week. It contains only my suggestions and should be followed only after consulting a doctor.
Day time meal
Drink a cup of warm water mixed with lemon and honey in the morning.
One egg, one brown bread toast, one banana
Afternoon salad (carrot, tomato, cucumber, cabbage) and two rotis
or porridge, vegetables, a bowl of curd
Two rotis, vegetables and pulses in the evening
(If you're not hungry, try refreshing yourself with just water and lemonade throughout the day.)
Keep in mind that your meals should be made judiciously based on your exercise and medications. Eating a one-ingredient diet can be important for healthy weight loss. Apart from this, at least 30 minutes of exercise should also be done daily.
8.Using whole sprouted grains and pulses
The use of whole sprouted grains and pulses is very important in your diet as they make you rich in fibre, protein, vitamins and minerals. Along with giving energy to your body, they are also helpful in weight loss.
Sprouted grains such as wheat, barley, millets, kidney beans, chickpeas and groundnuts make you rich in protein, fibre, vitamins and minerals. In addition, they contain less fat and cholesterol, which aids in weight loss.
Pulses such as masoor, tur and moong dal make you full of protein, fibre, vitamins and minerals. They contain less fat and cholesterol, which is helpful in weight loss.
Therefore, if you are making a diet plan for weight loss, then adopt the use of sprouted grains and pulses and include them in your diet.
9.A diet rich in different flavors and vitamins of different fruits and vegetables
Consuming fruits and vegetables provides your body with a variety of flavors and vitamins. The following fruits and vegetables are rich in various flavors and vitamins:
1. Banana: Banana fruit is sweet and nutritious which gives you energy. It contains Vitamin C and B6.
2. Apples: Apples are a sweet fruit and contain fiber, vitamins C and A, as well as other important nutrients.
3. Mango: Mango fruit is sweet and contains vitamins C, A and B6 which are beneficial for your body.
4. Carrots: Carrots are sweet and contain vitamins A, C and K as well as the B complex. It is beneficial for your body.
5. Spinach: Spinach is not sweet but it gives you vitamins A, K and C as well as other nutrients like fiber and folic acid.
10.Potato and Vegetable Soup for a Light Start of the Day
Here we have a delicious potato and vegetable soup recipe for a light starter. Vegetables as well as potatoes have been used in this, which along with filling your stomach will also supply you with vitamins and minerals.
Material:
. Potato (peeled and chopped) - 1 cup
. Carrot (chopped) - 1/2 cup
. Onion (chopped) - 1/2 cup
. Tomato (chopped) - 1/2 cup
. Capsicum (chopped) - 1/2 cup
. Green chili (finely chopped) - 1 tbsp
. Garlic (chopped) - 1 tbsp
. Cumin - 1 tsp
. Coriander leaves (finely chopped) - 2 tbsp
. salt - as per taste
. Turmeric - 1 small spoon
. Water - 4 cups
. Method:
Heat oil in a pan and add cumin, garlic and green chillies.
Fry them till the garlic turns golden.
Now put all the vegetables in it and cover them and leave them to fry on low flame.
11. Homemade Salad and Dinner
Home made salads and dinner are very important for your healthy life. It gives you energy for the whole day and provides essential nutrients to your body.
You can use a variety of vegetables, fruits and pulses as per your choice in this homemade salad. You can add carrot, tomato, capsicum, zucchini, onion, garlic, cucumber, leaves and other vegetables for a healthy salad. You can also make it tastier by adding a little salt, black pepper and lemon juice.
You can include porridge, brown rice, soup, vegetables, pulses, roti and other healthy food in dinner. Keep in mind that dinner should be light and not too spicy. You can also eat it with salad or raita.
12. Steamed Tandoori Chicken or Soya Chunks
Steamed Tandoori Chicken or Soya Chunks are both healthy options. Tandoori Chicken is a good meatloaf that provides a good amount of protein and vitamins. Soya chunks also contain a good amount of protein and vitamins. Soya Chunks make a great option for vegetarian, vegan and lacto-vegetarian dishes. Both Tandoori Chicken and Soya Chunks can be included in your diet with a variety of spices and vegetables and can be a part of a healthy meal.
13. Two Chapatis with a Boiled Egg and Salad
Two chapatis with a boiled egg and salad is a healthy and nutritious meal combination. This is a popular Indian food recipe prepared without fried chapatis.
You can boil an egg in it and eat it with two chapattis. You can even add a salad to it, which makes the meal setup even more nutritious. The vegetables to be included in the salad can be selected as per your choice.
If you make this meal as a breakfast, you can include more salad in it so that you get proper nutrition. You can also include a balanced amount of protein and carbohydrate in it like egg and flour chapatti.
14. Make the last meal of the day using lentils and rice
Masoor dal and rice make a great option for a complete nutritious meal. For this you can use the following recipe:
Masoor Dal and Rice Recipe:
. Wash 1 cup masoor dal thoroughly. Put it in 2 cups of water and boil it well.
. When the dal is cooked, add fresh ginger juice, red chilli powder, turmeric powder and salt to it.
. Now wash 1 cup basmati rice thoroughly. Put it in 2 cups of water and boil it well.
. When the rice is cooked, keep it aside and fluff it well.
. Now mix rice with lentils and serve with vegetable or raita.
You can add vegetables or raita to it as per your choice. This food contains proteins, carbohydrates and vitamins which are essential for a healthy diet.
15. Snack options that use nutritious fruits and vegetables
If you're looking for snack options that use nutritious fruits and vegetables, include the following options:
1. Fruit and Vegetable Salad - Salad can be made by mixing chopped fruits and vegetables. You can make a spicy salad by adding a little salt and pepper to it.
2. Fruit Raita - Raita can be made by mixing fruits with curd. You can make it tasty by adding turmeric, cumin and coriander to it.
3. Vegetable Sticks - You can eat broccoli, carrots, capsicum etc. by cutting them in the form of sticks and lightly salt and pepper them.
4. Fruit slices - You can eat fruits by slicing them with a knife and applying a little salt and pepper to them.
5. Vegetable Tikkis - You can make tikkis from vegetables like potatoes, cabbage, brinjal, green chillies, coriander etc. You can eat them by frying them with eggs or roasting them on a griddle.
