What's good with Indians' diet?
The basic north Indian diet consists of Lentils (contains vitamin A, B, C, E, are rich in calcium, iron, potassium, dietary fibers, help in controlling blood sugar, blood cholesterol and increases digestion), Grains (contains wheat, jowar, bajra, barley, these are rich in fibers, carbohydrate), fresh Vegetables, and fruits.
Indian cooking uses spices like Turmeric which reduces cholesterol, blood pressure and prevents blood clotting,
Curry Leaves washes out toxins from body, cuts down fat, prevents greying of hair, Chilly burns fat and improves metabolism, Garlic is antibacterial and reduces cholesterol, fat.
Curd, an essential part of south Indian diet, keeps the digestive tract healthy. Calcium prevents the development of Insulin resistance.
Weekly Diet Chart
Sunday
Breakfast (8:00-8:30AM): Aloo Paratha (2) + Raita (1 cup)
Mid-Meal (11:00-11:30AM):
Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM): 1 cup moong dal + 1 cup bhindi + 2 chapatti + salad
Evening (4:00-4:30PM): Tea/ Coffee (1 cup) + Boiled Chana Chat (1 cup)
Dinner (8:00-8:30PM): Chapati (2) + Jeera Aloo (1 cup)
Monday
Breakfast (8:00-8:30AM): Chapati (2) + Daal (1 cup)
Mid-Meal (11:00-11:30AM):
Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM): 1 cup rajma + 1 cup gobhi aloo + 1 cup cucumber raita + 1 cup rice + 1 chapatti + onion salad
Evening (4:00-4:30PM): Tea/ Coffee (1 cup) + Aloo Chat (1 cup)
Dinner (8:00-8:30PM): Chapati (2) + Mix Veg.
Tuesday
Breakfast (8:00-8:30AM): Cheela (2) + Raita (1 cup)
Mid-Meal (11:00-11:30AM):
Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM): 1 cup chicken curry + 1 cup boiled rice + 2 chapatti + salad
Evening (4:00-4:30PM): Tea/ Coffee (1 cup) + Papri Chat (1 cup)
Dinner (8:00-8:30PM): Chapati (2) + Fish
Curry (1 cup)
Wednesday
Breakfast (8:00-8:30AM): Veg. Poha (1 cup) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM):
Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM): 1 cup white chana + palak paneer + 1 cup rice + 1 chapatti + salad
Evening (4:00-4:30PM): Tea/ Coffee (1 cup) + Mur-mure Chat (1 cup)
Dinner (8:00-8:30PM): Chapati (2) + Mustard Greens (1 cup)
Thursday
Breakfast (8:00-8:30AM): Aloo Paratha (2) + Raita (1 cup)
Mid-Meal (11:00-11:30AM):
Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM): 1 cup soy bean curry + 1 cup tinda vegetable + 2 chapatti + salad
Evening (4:00-4:30PM): Tea/ Coffee (1 cup) + Boiled Chana Chat (1 cup)
Dinner (8:00-8:30PM): Chapati (2) + Bottle Gourd
Curry (1 cup)
Friday
Breakfast (8:00-8:30AM): Chapati (2) + Daal (1 cup)
Mid-Meal (11:00-11:30AM):
Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM): 1 cup fish curry + 1 cup boiled rice + 1 chapatti + 1 cup ghia raita + salad
Evening (4:00-4:30PM): Tea/ Coffee (1 cup) + Aloo Chat (1 cup)
Dinner (8:00-8:30PM): Chapati (2) + Matar n Mushroom
Curry (1 cup)
Saturday
Breakfast (8:00-8:30AM): Veg Upma (1 cup) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM):
Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM): 1 cup chicken curry + 1 cup rice + salad
Evening (4:00-4:30PM): Tea/ Coffee (1 cup) + Papri Chat (1 cup)
Dinner (8:00-8:30PM): Chapati (2) + Kofta (1 cup)
Food Stuff To Limit:
Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
Avoid alcohol
Avoid aerated and artificially sweetened drinks.
Diet Do's And Dont's
Dieting Do's:
Eat Healthy Fat to Lose Weight
Eat 2-3 hours before going to sleep
Make Healthy Swaps
Follow Smart Tips for Dining Out
Dieting Don'ts:
Don't starve yourself
Dont dehydrate yourself
Dont eat if your are not hungry
Dont eat too much saturated fat
Food Items Safe To Have:
Non-starchy fruits and vegetables
Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
Have five or six small meals throughout the day.
Eat a heavy breakfast