"Diet for Professionals with a disturbed routine"
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Transcript of "Diet for Professionals with a disturbed routine"
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Diet for Professionals with a
Disturbed Routine
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10 Diet tips
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1 - Before meals.
• Change into a comfortable clothing.
• Wash your hands, face, feet.• Relax yourself.• Sit in a proper posture.
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2 - Water intake
• 2-3 glasses on waking up.• 1 glass 30 mins before meals.• 1 glass Hot water 45 mins after
the meals.• 1 glass Hot water before
sleeping.• Use Silver or Copper vessels to
store water.
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3 - Eat slowly
• Eat slowly, never eat in a haste.• Take smaller bites and savour the
taste.• Maintain either silence and/or a
happy environment during mealtime .
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4 - Fruits
• Start your day with a fruit • Include 3 types of fruits in a day.• When hungry – Eat a fruit.• Never combine fruits with meals.• Banana, Guava, Orange, Apple,
Dates, Plums, Nashpati are handy, stock them !
• Juice is advisable only when you are SICK!
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5 - Salads
• Raw vegetables decrease the chances of acidity, constipation and bloating.
• Have big blocks of salads – Cucumber (Skin & Weight-loss), Radish(kidney), Carrots(digestive system), Onion (detox) etc.
• Semi-cooked vegetables are good options.
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6 – Tea / Coffee
• Limit Tea/ Coffee/ Green tea/ Black tea/ White tea/ Iced tea intake.
• Always combine them with something to eat – eg – roasted dals, roasted cereals, dry fruits etc
• Biscuits(sweet, salted, cream, high fibre) are a strict NO.
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7 – In-between meals
• Fruits / Salads• Lemon water • Buttermilk • Lassi • Coconut water• Coconut (brown cover) • Roasted chana / roasted peanuts/
chana+peanuts+jaggery etc
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8 - Fats
• Use different varieties of oils.• Ghee is GOOD.• Til/ Mustard/ Groundnut/
Olive/Coconut etc.• Raw oils are good – use them on
top of chutneys and kachumber salads.
• Remember - Less oil is not always Healthy!
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9 – Sugar / Salt
• Moderation is the key.• Avoid use of artificial sweeteners.• No Sugar & No salt leads to a very
bad condition.• Jaggery / Sendha namak / Kala
Namak should be used.
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10 - Exercise & exertion are two different things!
• Any 1 form of exercise should be practised 4 times a week!
• Of which 2 day should be for intensive exercise.
• Keep changing the pattern of exercise every few months.
• Find out what form of exercise suits you!
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10 steps to beat stress
1. Get up early – very early!2. Reduce watching TV – especially
while having meals!3. Try to stop staying glued to your
smart phones.4. Switch off your wi-fi at night.5. Don’t use any gadgets while
eating.
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6. Practice deep breathing atleast 2 times in a day.
7. Develop the habit of reading and listening to music to relax your mind.
8. When very tired – Drink 1 glass of water – sip by sip.
9. Stop using plastics.10. Do one activity in a day that is
exclusively for yourself!
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Sample Diet Plan
• On getting up – Fruit / Soaked dry fruits.
• After 30-45 minutes – Dalia/Poha/Upma/ Roti +Sabzi/ Paratha +sabzi/ Roti+chutney/ Paratha + chutney/ Stuffed Paratha +curd/ +raita
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• After 1.5 hours – Fruit.
• If the breakfast was not proper – Laddoo/ Dry fruits etc.
• Before 40 minutes of Lunch – 1 glass Lemon water / Buttermilk.
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Lunch
• Roti• Sabzi• Dal • Rice• Salads / chutney• Mouth freshener• Buttermilk / curd
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In between
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Dinner
• More of salads.• Semi cooked vegetables or gourd
vegetables.• Roti• Rice• Dal – thin in consistency• Achaar (if bloating is frequent)
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What if you skip your breakfast?
• Carry a fruit & eat it when you get time.
• Have a heavy Brunch.• Don’t be choosy - eat whatever
you get.• Too calorie dense - limit the
portion size.• Never substitute Tea/coffee/ etc
for hunger, it damages the body very badly.
• Have in-between meals snacks and eat them.
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If dinner is going to be late
• Have 1 fistful of dry fruits about 2 hours before the meal.
• Any 1 fruit before 1 hour of the meal.
• Dry vegetable should be preferred than gravy vegetables.
• More amount of salads in the meal.
• Mouth freshener .