Explore the ultimate guide to optimal health through diet. Discover fiber-rich, plant-based foods, ideal meal timings, and lifestyle tips to support your well-being. Start your journey towards a healthier you today!
Today, one billion people or one in four adults in the whole world have high blood pressure, according to 2019 data, 463 million people suffer from diabetes, according to the growing graph, the number of diabetes patients will reach 578 million in 2030. Moreover, many people have problems like cholesterol, gas and heartburn, which are as much responsible for the environment as it is for diet and daily routine.
Also many of you have noticed that many people who are 50+ feel very healthy, many 30+ or below feel unhealthy or low energetic. Our diet is responsible for all these things.
Nutritionists say, what you eat, when you eat, how much you eat—those things are important to maintain health, also diet.
Table of Contents
what to eat for balance diet ?
If you want to keep your body healthy, you should mainly eat fiber-rich and plant-based foods. You can keep rice, wheat, millet, different types of pulses, different types of seeds and nuts in the list of readily available foods.
Among fresh vegetables, it is good to eat eggplant, cabbage, broccoli, mint, spinach, tomato, snake gourd, beet, radish, drum stick, pumpkin, asparagus bean, green pea, basil, mushroom.
you can keep all kinds of berries, Amla, Custard apple, Banana, Dates, Grapes, Sweet lime, Pineapple, Oranges, Pineapple and Apple among the fruits.
Also, you can eat foods like coffee and dark chocolate.
According to nutritionists, these foods contain anti-oxidant and anti-inflammatory properties, which prevent any chronic diseases from taking root in the body.
What kind of food can you eat for breakfast?
For balanced your diet, You can have Oats, Conflex etc. for breakfast. It can be accompanied by various types of seeds and nuts. You can also eat fruits in mid-morning.
Breakfast time:
The ideal time for morning breakfast is 7 am.
What kind of food can you eat for lunch?
At noon you can eat rice or brown rice, flour pasta. Keep lentils (you can also eat chickpeas, peas and chickpeas), soybeans and vegetables. If you want, you can eat small amount of fish and chicken.
Lunch time:
The ideal time for lunch is 11.00 AM – 11:30 AM. You should always try to keep a gap of 4 hours between breakfast and lunch.
What kind of food can you eat for dinner?
Always try to eat light food at night. Like- Barley, Oats, bread flour etc. You can keep boiled grains with it. You can also make soup with grains.
Dinner time:
Ideal time for dinner is before 7pm. Make sure there is a gap of 3 hours between dinner and sleep.
Also to remember:
(i) Avoid heavy work after meals, especially lunch and dinner. But you can walk or sit in Vajrasana for 20 minutes.
(ii) Always try to eat in small quantities, not overeating or gulping. 20% of the food space in the stomach will always be empty.
(iii) It is better to keep the amount of cooking oil and raw salt low.
(iv) The quantity of tea should be reduced.
(v) Avoid sugary or sweet foods.
(vi) Alcohol, cigarettes and any other drugs should be strictly prohibited.
(vii) Do not drink water immediately after eating food. Always drink water half an hour after eating.
(viii) It is very important to maintain good relations with family, friends to stay healthy, one’s mind is in good mood. Besides, you can visit your favorite places with your family during work. It also removes a lot of stress.
(ix) To keep the body free from diseases, not only diet contral, do regular yoga and exercise every day. This will keep your weight under control.
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