Human needs a huge range of nutrients to lead a happy, healthy and active life. Poor nutrition can lead to increased susceptibility to disease, reduced immunity and reduced productivity. Being an Indian means that you have many occasions and festivals. Some occasions come with elegant cocking which are difficult to resist.
A healthy diet chat for Indian family can help in preventing undernutrition and conditions. Plant-based diet has been related to many health benefits like diabetes, lower risk of heart disease and cancer.
A balanced diet which carries a variety of foods in such nutrients and quantities for maintain health. Energy rich foods like ghee, nuts, vegetables’ oil, whole grain cereals, millets, oilseeds, sugars etc, body building foods such as pulses, nuts, oilseeds, milk and milk products, meat, fish, poultry etc, protective foods like green leafy vegetables, other vegetables, fruits, eggs, milk and other milk products and fresh foods etc and those foods can maintain your health.
Some foods that should eat for better health:
There are many delicious foods that are perfect healthy diet chat for Indian family. Vegetables ( onions, eggplants, bitter melons, tomatoes, cauliflower, mushrooms, cabbage, spinach, mustard greens, okra and more on), fruits (mango, guava, papaya, oranges, tamarind, lychee, apples, melon, pears, plums, bananas, pomegranate, etc), nuts and seeds (almonds, peanuts, Cashews, pistachios, sesame seeds, watermelon seeds, pumpkin seeds and so on), legumes (mung beans, black eyed peas, kidney beans, lentils, pulses and chickpeas), roots and tubers (Potatoes, carrots, sweet potatoes, turnips, yams), whole grains(basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum, brown rice etc), herbs and spices (cumin, coriander, garam masala, paprika, Garlic, ginger, cardamom, black pepper, fenugreek, basil, turmeric and more), dairy (milk, kefir, ghee, Cheese, yogurt), healthy fats (full-fat dairy, avocado, coconut oil, mustard oil, olive oil, coconut milk, peanut oil, sesame oil, ghee etc), protein source (Tofu, legumes, dairy, nuts and seeds) are good for healthy diet.
Meal and snacks should focus on fresh and healthy foods. Those healthy meals will provide a boost of fiber that helps your health. You should drink lots of water per day, drink sparkling water and unsweetened tea.
Healthy Balanced Diet Chat:
Here are some healthy balanced diet chats for Indian family:
Protein is important for better growth, body building and body development and it helps to repair your body cells and makes new cells. Peanuts, whole grain, beans, milk, eggs, fish, meats, peas, chickpeas, dals etc are full of proteins. It also plays an important role to growth during childhood and pregnancy.
Fat is very essential to providing hormone synthesis, circulations of vitamins and energy. Fats from seeds oil, sunflower oils, fish oils and nuts oil are valuable for our health and those fats remedies many disease of our body. For healthy and better health you should follow the healthy diet tips.
Vitamins and Minerals:
Vitamins and minerals are body protecting nutrients. We get vitamins and minerals from green vegetables and various colored foods. You should add green leafy veggies like broccoli, cabbages, spinach etc in your meal to get better health.
You can add carbohydrates in your daily diet and it is very important to grow energy and sustainability. You can get carbohydrate from brown rice, ragi, jower, wheat, bajra, oatmeal, potatoes etc.
Unhealthy foods that you should avoid:
Choosing foods is the important decision that helps to control your weight. Foods that you should avoid are sweetened drinks (sweet lassi, sports drinks, Soda, fruit juice, sweetened tea), high sugar foods (rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits, Candy, ice cream, cookies), high fats foods ( fast foods like French fries, chips, fried foods, bhujia etc), refined grains (white bread, white pasta, biscuits etc), refined oils( canola oil, soya bin oil, grape seed oil, corn oil etc ), trans fats (banaspati , fast food, margarine, highly processed foods) etc.
Here is a healthy one-week diet chat menu that focuses on fresh and nutritious foods.
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You can skip your lunch or dinner but never skip breakfast. A balanced Indian breakfast starts with a cup of tea with two slices of toast. Many people can choose to milk and cereal or two idlis or an uthapam.
A mid-day snacks:
If you have taken your breakfast at 8:00 a.m. then you should take a small snack around 10:00 a.m. To maintain your diet plan, you may eat a bowl of yogurt or seasonal fruits are wonderful as mid day snacks.
You should take two rutis or small bowl of rice with a bowl of vegetables and dal and it is an ideal Indian vegetarian lunch meals. You can also have a piece of fish or 3-4 pieces chicken and can take a bowl of salad for better digest.
Evening time snacks:
If you feel hungry then you can take lights snacks or fruits like almonds or walnuts. You may choose popcorn as a light snack for evening.
Many Indians never have dinner before 10:00 p.m. You should avoid rice and take ruti with vegetables.
Hopefully, this healthy diet chat for Indian family can keep you happy and it helps you to maintain your weight.