HEALTHY DIET PLAN FOR COLLEGE GOING STUDENTS OR ADULTHOOD
College student need to eat right food to fuel his body. Changes in lifestyle habits, such as diet and physical activity, are risk factors for college student’s weight gain. For a healthy college diet, eat a balance of lean proteins, fats, and complex carbohydrates. Most college students are familiar with the basic food groups such as grains, fruits, vegetables, dairy, and pulses. Vitamins, minerals, and calcium are essential for all kinds of things like blood clotting, muscle and nerve function, healthy teeth and strong bones. Avoid high-calorie foods and unhealthy dietary habits. Choose low-calorie fruits as desserts, and baked chips or baked potatoes over deep fried foods. Drink water throughout the day to help you stay hydrated and feel full.
DIET PLAN FOR COLLEGE GOING STUDENTS OR ADULTHOOD
EARLY-MORNING
Lemon water / Chia seed water
BREAKFAST
Prantha with veg or dal / Veg Sewian / Veg poha / Veg idli / Besan pancake / Suji pancake / Veg upma / Stuffed parantha / Veg sandwich + Milk + 1 egg white
MID-MORNING
Fruit / Lemon water / Buttermilk / Coconut water / Fresh juices
LUNCH
Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad
PRE-DINNER
Smoothie / Milk shake / Sprouts / Riceflakes Snacks / Dhokla / Egg-1 / Soup (homemade)
DINNER
Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad / Tofu / Nutri / (Chicken or Egg) (Any one)
BED TIME
Low-fat milk
DIET CHART FOR COLLEGE GOING STUDENTS OR ADULTHOOD
CEREALS
FOODS TO BE CONSUMED
Whole grains cereals, Wheat flour, Oatmeal, Whole brown bread, Porridge, Brown rice, Whole wheat pasta, Finger millet, Rice flakes, Barley
Flour Ratio – Wheat Atta (50%) + Black chana Atta (20%) + Soybean 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
FOODS TO BE AVOIDED
Mango, Grapes, Litchi, Sapodilla, Canned fruits and juices
VEGETABLES
FOODS TO BE CONSUMED
All vegetables, Seasonal vegetable should be consumed. Raw vegetables like Radish, Carrot, Onion, Tomato, Cucumber etc.
FOODS TO BE AVOIDED
Sweet-potatoes, Taro roots, Jackfruit, Yam, Potato, Canned vegetables and Chips and Roasted potatoes, crisp and Cheese filled snacks, Coconut, 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, Tofu, Cheese, Curd, Yogurt, Buttermilk, Cottage cheese
FOODS TO BE AVOIDED
Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, 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
SPICES
FOODS TO BE CONSUMED
Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel
FOODS TO BE AVOIDED
Red chilies
DRINKS
FOODS TO BE CONSUMED
Coconut water, Clear soups, Sugarcane juice, Fat free homemade soups, Green juice, Herbal tea, Beetroot juice, Lemon water, Aloe Vera juice, Buttermilk, Milk, Shakes, Smoothie, Homemade juices
FOODS TO BE AVOIDED
Whole milk drinks, Cream based liqueurs, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks
FLESH FOODS
FOODS TO BE CONSUMED
Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken
FOODS TO BE AVOIDED
Raw, Uncooked and Processed meat, Organ parts and Red meat
DRY-FRUITS
FOODS TO BE CONSUMED
Almond, Raisins, Ground nuts, Walnut, Peanuts, Pistachio, Cashew nuts
FOODS TO BE AVOIDED
Nil
PREPARED FOODS
FOODS TO BE CONSUMED
Home made only, Jaggery, Honey
FOODS TO BE AVOIDED
Bakery and Processed foods, Pastry, Puddings, Packed soups, Mayonnaise, Cream soups, Chocolate, Fudge, Butter scotch, Coconut bar, All fried foods, Junk foods, Sauces etc, Fruit jellies, Jams, Refined sugar, Marmalade, Sweeteners, Chutneys, Pickle, Ice-cream, Sauces etc.
LIFESTYLE RECOMMENDATIONS FOR COLLEGE GOING STUDENTS OR ADULTHOOD
- Water intake should be 10-12 glasses
- Physical activity and outdoor activity for 30 min is recommended.
- Small and frequent meals should be taken
- Whole fruit should be preferred to fruit juices.
- Skipping of meals should be avoided especially breakfast.
- Pumpkin seeds and chia seed – 1 tsp / day
