Eating healthy diet doesn’t have to be strict or limited or avoid, skip certain type of food. It has to be fresh and feeling good, enthusiastic, energetic and mood making.
Healthy diet includes carbs (carbohydrates), proteins, fats, vitamins, antioxidants etc. Everyday one should include all the above things in certain or more or less amount.
A normal breakfast with ingredients and items easily available at home .
Monday:
Milk, Tea or Coffee (milk with bournvita, chocolate drink, etc. goes) : proteins
Fruits (seasonal available) : vitamins , fibres and antioxidants.
Egg omelette with pinch of sauce (avoid ketchup): proteins, fats and good cholesterol.
Tuesday:
Milk , Tea or Coffee (milk with bournvita, chocolate drink, etc. goes) : proteins
Fruits (seasonal available) : vitamins , fibres and antioxidants.
Oats : full of fibre and tasty
Wednesday:
Milk, Tea or Coffee (milk with bournvita, chocolate drink, etc. goes) : proteins
Fruits (seasonal available) : vitamins, fibres and antioxidants.
Upma (optional and particular cooking): fats and carbs.
Thursday:
Milk, Tea or Coffee (milk with bournvita, chocolate drink, etc. goes) : proteins
Fruits (seasonal available) : vitamins, fibres and antioxidants.
Salad(include broccoli, lettuce, cucumber, carrot sprinkle with olive oil, sliced almonds or spice with chilli flakes ) : fibre , minerals, iron, and proteins.
Friday:
Milk , Tea or Coffee (milk with bournvita, chocolate drink, etc. goes) : proteins
Fruits (seasonal available) : vitamins , fibres and antioxidants.
Butter and bread(wheat bread) : more fats and less protein (essential)
Saturday:
Milk, Tea or Coffee (milk with bournvita, chocolate drink, etc. goes) : proteins
Fruits (seasonal available) : vitamins , fibres and antioxidants.
Smoothie (any available vegetables or fruits , peanut butter)
Sunday:
Milk, Tea or Coffee (milk with bournvita, chocolate drink, etc. goes) : proteins
Fruits (seasonal available) : vitamins , fibres and antioxidants.
Protein shake (soy,pea,whey) : protein.
Can make changes according to the 5/20 rule a guideline.
