BEST DIET PLAN FOR HEALTHY AND DANDRUFF FREE HAIR
Diet plays an important role in healthy hair and can help stay strong and shiny. Hair grows from the roots, so the key to healthy hair growth lies in improving the health of the scalp and hair follicles. Protein is the building block of hair growth because of hair follicles are made of mostly protein. Vitamin A, C, B6, and B12 provide excellent nourishment for the scalp and hair growth with plenty of fresh fruits and vegetables, especially citrus fruits. Omega-3 and folic acid are important parts of healthy hair. A lack of protein, iron and zinc in the diet can lead to damaged hair and a dry, flaky scalp. Thyroid disease, anemia, protein deficiency, chemotherapy, and low vitamin levels may cause hair loss and flaky skin on the scalp.
DIET PLAN
EARLY MORNING
A glass of water – ½ tsp of chia seed / Aloe-Vera / Amla juice / Fenugreek water
BREAKFAST
Broken wheat porridge (Veg Dalia) / Veg Semolina (veg upma) / Oats / Veg idli / Veg Vermicelli (Sewian) / Veg poha (Rice flakes) / Prantha Stuffed / Suji Pancake / Moong Dal pancake / Brown Bread Sandwich / Besan Pancake (gram Flour) Milk / Yogurt / Buttermilk + 2 egg white part only 6-8 Soaked Almond + 2 Dates
MID-MORNING
Fruit salad / Coconut water/ Sprouts / Green tea
LUNCH
Plain chapatti / mixed chapatti / Boiled Rice / Veg Pulao / Vegetable + Dal + Curd + Salad
EVENING
Milk shakes with nuts / Smoothie with chia seeds / Roasted Chana / Sprouts / Rice flakes Snack
PRE-DINNER
Veg / Chicken Soup (Home-made)
DINNER
Plain chapatti / mixed chapatti / Boiled Rice / Vegetable + Dal+ Salad / Fish / Chicken / Tofu Cheese / Nutri-nuggets
BEDTIME
Fruit custard / Fruit shake / Milk + ½ honeys
DIET CHART
CEREALS
FOODS TO BE CONSUMED
Whole grains cereals, Wheat flour, Oatmeal, Whole brown bread, Porridge, Brown rice, Multigrain bread, Whole wheat pasta, Granola, Muesli, Buckwheat
Flour Ratio (Mixed chapatti) – Wheat Flour (50%) + Soybean Flour (20%) + Bengal gram Dal Flour (30%)
FOODS TO BE AVOIDED
Refined flour and its products, Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni
FRUITS
FOODS TO BE CONSUMED
All fruits include Avocado, Orange, Lemon, Grapefruits, Strawberries, Blue-berries, Blackberries, Papaya, Kiwi, Peaches, Apricot, Citrus fruits
FOODS TO BE AVOIDED
Canned fruits and juices
VEGETABLES
FOODS TO BE CONSUMED
All vegetables
FOODS TO BE AVOIDED
Canned vegetables and Chips and Roasted potatoes, Crisp and Cheese filled snacks, Coconut, Frozen vegetables
PULSES
FOODS TO BE CONSUMED
All pulse and legumes, Soybean and its products
FOODS TO BE AVOIDED
Nil
DAIRY PRODUCTS
FOODS TO BE CONSUMED
Milk, Tofu, Cheese, Curd, Greek yogurt, Soy milk, Almond milk
FOODS TO BE AVOIDED
Raw milk, unpasteurized cheese, Blue-veined cheese, Soft mold-ripened cheese
FATS
FOODS TO BE CONSUMED
Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil
FOODS TO BE AVOIDED
Unsaturated fats, Cream, palm oil, Coconut oil, Butter, Hydrogenated oil
FLESH FOODS
FOODS TO BE CONSUMED
Egg, Roasted chicken, Chicken Breast, Grilled Fish, Lean meat, Skinless chicken, Salmon, Tuna, Sardines, Mackerel, Turkey, Herring, Trout, Fatty fish
FOODS TO BE AVOIDED
Raw, Uncooked and Processed meat, fish
DRY-FRUITS
FOODS TO BE CONSUMED
Almond, Dates, Raisins, Ground nuts, Peanuts, Walnut
FOODS TO BE AVOIDED
Pistachio, Cashew nuts
SEEDS
FOODS TO BE CONSUMED
Sunflower seed, Chia seeds, Flax seed, Pumpkin seed
FOODS TO BE AVOIDED
Nil
SPICES
FOODS TO BE CONSUMED
Cumin, Coriander, Salt, Turmeric, Ginger, pepper, Fennel
FOODS TO BE AVOIDED
Red chilies
PREPARED FOODS
FOODS TO BE CONSUMED
Home made only, Jaggery, Honey, Peanut butter, Amla or carrot Murrumba, Spirulina
FOODS TO BE AVOIDED
Pastry, Puddings, Packed soups, High fat dressing or mayonnaise, Cream soups, Fudge, Butter scotch, Coconut bar, All fried foods, Junk foods, Sauces etc. Fruit jellies, refined sugar, Marmalade, Sweeteners, Chutneys, Pickle, Ice-cream, Sauces etc.
DRINKS
FOODS TO BE CONSUMED
Coconut water, Clear soups, Fat free homemade soups, Herbal tea, Beetroot juice, Tea, Lemon water, Aloe Vera juice, Gooseberry juice, Lemon water
FOODS TO BE AVOIDED
Cream based liqueurs, canned soup and packaged soup, Alcohol, Squashes, Carbonated drinks
LIFESTYLE RECOMMENDATIONS
- Water intake should be sufficient. 10-12 glasses in a day.
- Walk for 45 min to 1 hr. are recommended.
- Small and frequent meals should be taken.
- Skipping of meals should be avoided especially breakfast.
- Seasonal fruits and vegetable should be consumed.
