meal planning

Hi Deepti

Balanced diet is very good for health. A balanced diet means getting the right types of nutrients (Carbohydrates,protein ,fat, vitamins,minerals) and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development. Even if u r veg then take good amount of protein foods. Choose healthy cooking habits like steaming , boiled , pressure cooking. Choose healthy snacks instead of taking fatty , bakery items- refined products - healthy snacks like fresh fruits salad l, veg salad , veg juices , high fiber biscuits, brown bread, etc., Instead of taking white rice , take brown rice . Include more of salad(vegetables salad , sprouts salad , fruits salad) in ur diet .

I tend to start my day having nutitious food as the evening approches i give up on the plan and end up eating all the wrong food. I really want to know how i can stop myself from eating junk in the evening and what should an ideal dinner consist of?

Deepti
1)Take more protien ( 50%)+carbohydrate 30%+ Fats 20%
2) Avoid junk foods
3) Take little breakfast
4) Warm water in morning ( 1250 ml)
5) Morning walk for 30-45 min ( Atleat 5 days a week)

Hi

Thanks for good tip DK. But carbs is very important for body to maintain the energy, the thing is you should choose a healthy carbs which is complex & low glycemic foods are good in protein & low in fat , high in fibers, low in carbs so it good for weight loss.
Examples for low glycemic foods are: Low-glycemic carbohydrates consist of fresh and canned fruits, vegetables, whole grains and legumes. Low glycemic foods have a GI index of 55 or less. Intermediate-glycemic foods have a GI index of 56 to 69.
Carbohydrates that fall in the low-glycemic category include broccoli, cauliflower, eggplant, green beans, peanuts, low-fat yogurt, lettuce, spinach, tomatoes, peas, grapefruit, canned peaches, soy milk, pearled barley, dried apricots, cooked carrots and spaghetti.
Carbohydrates that intermediate-glycemic category include white rice, popcorn, canned apricots, Grape-Nuts, instant oatmeal, Bran Chex, pineapple, American rye bread, taco shells, hamburger buns, canned fruit cocktail and linguine.

Protein should take according to ur wt - 0.8-1 gm per kg of wt or RDA recommended 50-55 gm in a day for a person.

Hi Deepti

Choose healthy snacks like steamed corn , groundnut, fruits salad, veg juices, buttermilk, brown bread S/W , brown bread Toast, rice flakes with skimmed milk, roasted chana, puffed rice , bhel without aloo.

Choose healthy way of cooking for snacks also like choose grilled , steamed, boiled, micro-oven.

Important thing is self control But you can treat your self once in 15 days or 10 days with any of ur favorite foods but qty should be limited.