DIET CHART FOR ADULTHOOD
INTRODUCTION
During adulthood, nutrients are required for energy, for replacement of worn-out tissues and maintenance of body functions. A balanced diet in which all nutrients are present is required for adults as it is the age when a person needs to be more energetic in order to fulfill the new responsibilities coming in life. The diet should include foods from all the food groups. If a balanced diet is not consumed then it leads to various problems in adulthood as well as growing older.
DAILY DIET SCHEDULE
EARLY MORNING
Luke warm water / Soaked Almond – 5 / Soaked Raisins – 5 /Figs -2 / Indian gooseberry -2 / Aloe vera juice
BREAKFAST
Vegetable poha / Vegetable porridge / Vegetable upma / Ragi chapatti/ Multigrain chapatti + Vegetable / Fresh Juice / Milk + boiled eggs
MID MORNING
Fruit juice/ Fruits/ Herbal tea/Green tea
LUNCH
Chapatti / Multigrain Chapatti / white rice / brown rice / Veg pulao / Veg + Dal + Curd / + Salad/ non –veg (once in a week)
EVENING
Fruit / Sprouts chat / Rice flakes / Egg-1 / Soup / roasted makhane / roasted chickpeas /makhane kheer / Baked apple chips / Roasted seeds mix / Beans chat / Ragi halwa (ocassionaly) ,
DINNER
Chapatti / Multigrain Chapatti / white/brown rice / Veg pulao / Veg + Dal + Curd + Salad
BED TIME
Skimmed milk + a pinch of turmeric / ¼ tsp of Cow’s ghee
DIET INSTRUCTIONS
CEREALS
FOODS TO BE CONSUMED
Wheat, White rice, Brown rice, Sorghum, Amaranth, Finger millet, Foxtail millet, Pearl millet, Buckwheat, Little millet
Flour Ratio – Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)
FOODS TO BE AVOIDED
Refined flour and its products
FRUITS
FOODS TO BE CONSUMED
Apple, Banana, Water melon, Muskmelon, Avocado, Peaches, Pear, Coconut, Pomegranate, All types of berries, Figs, Mango, Litchi, Custard apple, Orange, Sweet lime, Sapodilla, Pineapple, Grapes
Note: All seasonal fruits can be consumed
FOODS TO BE AVOIDED
Canned fruits and juices
VEGETABLES
FOODS TO BE CONSUMED
Zucchini, Sweet potato, Pumpkin, Ginger, Celery, Eggplant, Tomatoes, Red onion, Coriander, Radish, Broccoli, Cabbage, Cauliflower, Kale, Mushrooms, Spinach, Carrot, Peas, Fenugreek leaves, Potato, Yam, Okra, Bottle gourd, Bitter gourd
Note: All seasonal vegetables can be consumed.
FOODS TO BE AVOIDED
Canned vegetables and Frozen vegetables
PULSES
FOODS TO BE CONSUMED
All pulse and legumes
FOODS TO BE AVOIDED
Nil
DAIRY PRODUCTS
FOODS TO BE CONSUMED
Low-fat milk, Cheese, Curd, Yogurt, Buttermilk, Cottage cheese
FOODS TO BE AVOIDED
Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, Unpasteurized cheese.
OILS
FOODS TO BE CONSUMED
Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil, Coconut oil, Butter.
FOODS TO BE AVOIDED
Cream, Palm oil,
SPICES
FOODS TO BE CONSUMED
Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel, Cinnamon
FOODS TO BE AVOIDED
Red chilies
DRINKS
FOODS TO BE CONSUMED
Coconut water, Sugarcane juice, Homemade soups, Green juice, Herbal tea, Aloe Vera juice, Buttermilk, Milk, Shakes, Smoothie, Homemade juices
FOODS TO BE AVOIDED
Whole milk drinks, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks
FLESH FOODS
FOODS TO BE CONSUMED
Egg white, Grilled Fish, Lean meat, Skinless chicken ,Shrimp, Crab, Sole, Sardine, Clams, Oyster, Lobster
FOODS TO BE AVOIDED
Processed and fried meat, Red meat- (Beef, Lamb, Pork), Fishes – ( Tile fish, Shark, Swordfish, King Mackerel, Marlin, Bluefin Tuna).
DRY-FRUITS / SEEDS
FOODS TO BE CONSUMED
Almond, Raisins, Ground Nuts, Walnut, Pistachio, Cashew, Pumpkin Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds, Sesame Seeds.
FOODS TO BE AVOIDED
Nil
PREPARED FOODS
FOODS TO BE CONSUMED
Jaggery
FOODS TO BE AVOIDED
Bakery and Processed Foods, Fried Food, Junk Food, Pickles, Artificial Sweeteners, Packed Soups, Refined Sugar.
DIET TIPS
- Water intake should be 5-6 glasses
- Small and frequent meals should be taken
- Whole fruit should be preferred to fruit juices.
- Skipping of meals should be avoided especially breakfast
- Each meal consists of all food groups.
- Use jaggery in place of refined sugar.
