Diet Chart For indian

Indian diet is one of the healthiest diet, rich in taste, texture, and most of all satisfying, if prepared with minimal oil and healthy cooking methods.

Most of the food is prepared from scratch, using fresh produce which means less preservative and more nutrients.

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

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) Food Items 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. Do's And Dont's 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 Don'ts: Don't starve yourself Dont dehydrate yourself Dont eat if your are not hungry Dont eat too much saturated fat Food Items You Can Easily Consume 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	Chapati (2) + Kofta (1 cup)

Indian Millet diet plan for weight loss and Diabetes

Millets are small-seeded grasses that are used like cereal grains for human consumption. India is one of the leading producers of millets. Earlier it was used as fodder for animal cultivation but slowly it was recognized as a popular food grain across the globe. Millets have now proven to be super beneficial for ailments like diabetes and help in weight loss. Consumption of millets is seemingly popular in the southern part of India. The Telugu, Tamil, and Kannada cuisine has a variety of millet recipes. Here is a simple Indian millet diet plan for weight loss and diabetes.

India saw a gradual decline in the consumption of millets in the last few years. This is because people are not aware of the health benefits of millets. These days the supermarket shelves are full of processed flours and cereals that have overpowered millets. But thankfully millets are again gaining back its popularity. Read- Types of Millets and the Benefits of millets.

Table of Contents

Nutrition in Millets:

Types of millets found in India and common name:

Benefits of Millets:

Nutritional Composition of Millets:

Millets and Weight Loss

Why are millets good for weight loss?

Benefits of millets:

How to Consume Millets?

Indian Millet diet plan for weight loss and Diabetes:

Nutrition in Millets:

Before we move on to the Millet diet plan, let us first touch base with some basic information on nutrition and millets.

Types of millets found in India and common name:

Sorghum – Jowar

Finger Millet – Ragi

Pearl Millet – Bajra

Foxtail millet – Kora / kangni

Barnyard millet – Sanwa / jhangora

Kodo millet – Kodra / arika

Little millet – Samae / kutki

Proso millet – Barre

Benefits of Millets:

It is gluten-free

Low in calories

Rich in fiber

Sufficient vitamins and minerals

Contains bioactive compounds

Read more on the benefits of millets.

Nutritional Composition of Millets:

Macros : Millets contain about 65-70 % carbohydrates, 7-12% protein, 2-5% fat, and 15-20% dietary fiber.

Vitamins: They contain important vitamins like thiamin, riboflavin, folic acid, and niacin.

Mineral: The minerals found in millets are calcium, iron, magnesium, zinc, copper, etc.

The lignan and phytonutrients in millets act as strong antioxidants within the body.

Each millet has a unique property that helps improve health. Bajra (pearl millet) contains comparatively higher levels of protein compared to ragi (finger millet).

Ragi (finger millet) is a great source of calcium. It is one of the first foods used as a weaning food for infants.

Kodra (Kodo millet) resembles rice the most. It can be used interchangeably with rice and its preparations. It is also famous as “diabetic rice” amongst some people.

Millets and Weight Loss

Obesity is associated with chronic disorders like diabetes, cardiac issues, PCOS, cancer, hypothyroidism, etc. There are researches showing millets when included in the diet help reduce these comorbidities associated with obesity.

Millets contain a lot of fiber. Fiber is great for your stomach; it will ensure that you have proper digestion and absorption of nutrients in the body. This fiber keeps you full for a longer period of time. This helps in avoiding binge eating in the next meals and also reduces the in-between meals hunger pangs. Higher the fiber higher is the satiety level of the millet. Such property makes an individual eat less quantity in a meal automatically reducing the calorie intake.

The sufficient amount of proteins and low lipids in the millets makes them a perfect selection for weight loss. When you have a well-balanced diet, automatically you feel energized and amped up for burning fat.

Benefits of millets:

Helps keep diabetes in check:

Millets have high fiber content that makes it a low glycaemic index (GI) food (R1). It takes a longer time to get digested in the body. Low GI causes the gradual release of glucose into the bloodstream. Thus, when a diabetic consumes millets there is no sugar spike in the blood. Read- Indian diet plan for diabetes type 2.

Heart Friendly:

The lignans and the fiber reduce the triglyceride and LDL levels in the blood (R2). This stabilizes the cholesterol levels in the body. Millets have high magnesium levels that help relax the muscles of the artery. This keeps the blood pressure in control. Controlled blood pressure further reduces episodes of cardiac arrest and stroke. Read – DASH diets for high blood pressure.

12 tips to help you lose weight

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

 

4. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

 

6. Eat high fibre foods

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

 

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

9. Do not ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.
 

 

10. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

 

12. Plan your meals

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.