Healthy & Common Diet Chart to Maintain Normal Weight and Health

STARTING FROM THE MORNING

 à  After freshen-up, You can take a cut of tea without sugar/ a glass of milk(toned) with 3-4 soaked almonds.

àAvoid fried food or a heavy meal. Better to take only 300-400ml of water instead of having milk.

à  Must go for a morning walk/freehand exercise for at least 20-30min

BREAKFAST 9TO 9:30 AM

à Better to have sprouts/ Dalia/ Upma

àGreen tea or a glass of fruit juices according to your requirements.

LUNCH 12-1 PM

à Rice, hand- made bread(roti), lentils, curd, green vegetables/ chicken/fish and with green salads 

EVENING SNACKS 3-4 PM

 àAfter 3-4hr of lunch, you should take any seasonal fruits/2-3ps biscuits or a glass of juice according to your requirements and situation, you can select.

DINNER- 8-9PM

à You can take Roti / Rice with Dal, curd vegetables/chicken/fish etc.

 àAt least stay awake 2-3hr after dinner.

AT BEDTIME

You can take 1 glass of toned/skimmed milk at bedtime. It will keep your digestive system healthy.

NOTE : HEALTHY DIET MAYBE VARY ACCORDING TO YOUR AGE/BMI/SEX/LOCATION/CURRENT HEALTH CONDITION ETC...