Diet should provide sufficient amount of nutrients to maintain good health. They include carbohydrates, proteins, fat, fiber, vitamins and minerals. Daily diet should contain 40 to 50% of complex carbohydrates, 15 to 20% of protein, and 20 to 30% of fat. Men need 2,800 calories whereas women need 1,600 to 2,200 calories daily. Maintain balance between calorie intake and calorie expenditure.
Jaggery, Ragi, Spinach, Straw berry, Bottle gourd, Beet root, Cucumber , Snake gourd, Figs, Sweet lime, Jowar, Dry dates, Honey, Apricot, Green gram, Cereals, Grains, Pulses, Bread, Beans etc.
Grains, Dark leafy greens, Meat, Milk, Yogurt, Cheese, Eggs, Beans, Legumes, Nuts, Fish etc.
|Healthy fats and oil||
Fish(rich in omega fatty acids), Vegetable oils and Nuts (especially walnuts), soybeans.
Include Milk, Butter, Cheese, Eggs, Fish oil, Broccoli, Spinach, Bananas, Potatoes, Asparagus, Oranges, Mangoes, Lemon, Wheat germ, Corn oil, Nuts, Tomatoes, Cereals etc.
Eggs, Cheese, Dry fruits, Legumes, Nuts, Wheat germ, Whole grains etc.
Apple, Popcorn, Pear, Broccoli, Potato, Peas, Bran cereal etc.