DIET CHART FOR ADULTHOOD

INTRODUCTION

During adulthood, nutrients are required for energy, for replacement of worn-out tissues and maintenance of body functions. A balanced diet in which all nutrients are present is required for adults as it is the age when a person needs to be more energetic in order to fulfill the new responsibilities coming in life. The diet should include foods from all the food groups. If a balanced diet is not consumed then it leads to various problems in adulthood as well as growing older.

DAILY DIET SCHEDULE

EARLY MORNING

Luke warm water / Soaked Almond - 5 / Soaked Raisins - 5 /Figs -2 / Indian gooseberry -2 / Aloe vera juice

BREAKFAST

Vegetable poha / Vegetable porridge / Vegetable upma / Ragi chapatti/ Multigrain chapatti + Vegetable / Fresh Juice / Milk + boiled eggs

MID MORNING

Fruit juice/ Fruits/ Herbal tea/Green tea

LUNCH

Chapatti / Multigrain Chapatti / white rice / brown rice / Veg pulao / Veg + Dal + Curd / + Salad/ non –veg (once in a week)

EVENING

Fruit / Sprouts chat / Rice flakes / Egg-1 / Soup / roasted makhane / roasted chickpeas /makhane kheer / Baked apple chips / Roasted seeds mix / Beans chat / Ragi halwa (ocassionaly) ,

DINNER

Chapatti / Multigrain Chapatti / white/brown rice / Veg pulao / Veg + Dal + Curd + Salad

BED TIME

Skimmed milk + a pinch of turmeric / ¼ tsp of Cow’s ghee

DIET INSTRUCTIONS

CEREALS

FOODS TO BE CONSUMED

Wheat, White rice, Brown rice, Sorghum, Amaranth, Finger millet, Foxtail millet, Pearl millet, Buckwheat, Little millet

Flour Ratio - Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)

FOODS TO BE AVOIDED

Refined flour and its products

FRUITS

FOODS TO BE CONSUMED

Apple, Banana, Water melon, Muskmelon, Avocado, Peaches, Pear, Coconut, Pomegranate, All types of berries, Figs, Mango, Litchi, Custard apple, Orange, Sweet lime, Sapodilla, Pineapple, Grapes

Note: All seasonal fruits can be consumed

FOODS TO BE AVOIDED

Canned fruits and juices 

VEGETABLES

FOODS TO BE CONSUMED

Zucchini, Sweet potato, Pumpkin, Ginger, Celery, Eggplant, Tomatoes, Red onion, Coriander, Radish, Broccoli, Cabbage, Cauliflower, Kale,  Mushrooms, Spinach, Carrot, Peas, Fenugreek leaves, Potato, Yam, Okra, Bottle gourd, Bitter gourd

Note: All seasonal vegetables can be consumed.

FOODS TO BE AVOIDED

Canned vegetables and Frozen vegetables

PULSES

FOODS TO BE CONSUMED

All pulse and legumes

FOODS TO BE AVOIDED

Nil

DAIRY PRODUCTS

FOODS TO BE CONSUMED

Low-fat milk, Cheese, Curd, Yogurt, Buttermilk, Cottage cheese

FOODS TO BE AVOIDED

Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, Unpasteurized cheese.

OILS

FOODS TO BE CONSUMED

Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil, Coconut oil, Butter.

FOODS TO BE AVOIDED

Cream, Palm oil,

SPICES

FOODS TO BE CONSUMED

Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel, Cinnamon

FOODS TO BE AVOIDED

Red chilies

DRINKS

FOODS TO BE CONSUMED

Coconut water, Sugarcane juice, Homemade soups, Green juice, Herbal tea, Aloe Vera juice, Buttermilk, Milk, Shakes, Smoothie, Homemade juices

FOODS TO BE AVOIDED

Whole milk drinks, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks

FLESH FOODS

FOODS TO BE CONSUMED

Egg white, Grilled Fish, Lean meat, Skinless chicken ,Shrimp, Crab, Sole, Sardine, Clams, Oyster, Lobster

FOODS TO BE AVOIDED

Processed and fried meat, Red meat- (Beef, Lamb, Pork), Fishes – ( Tile fish, Shark, Swordfish, King Mackerel, Marlin, Bluefin Tuna).

DRY-FRUITS / SEEDS

FOODS TO BE CONSUMED

Almond, Raisins, Ground Nuts, Walnut, Pistachio, Cashew, Pumpkin Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds, Sesame Seeds.

FOODS TO BE AVOIDED

Nil

PREPARED FOODS

FOODS TO BE CONSUMED

Jaggery

FOODS TO BE AVOIDED

Bakery and Processed Foods, Fried Food, Junk Food, Pickles, Artificial Sweeteners, Packed Soups, Refined Sugar.

DIET TIPS

• Water intake should be 5-6 glasses
• Small and frequent meals should be taken
• Whole fruit should be preferred to fruit juices.
• Skipping of meals should be avoided especially breakfast
• Each meal consists of all food groups.
• Use jaggery in place of refined sugar.