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Dietetic Assessment

Healthy & Common Diet Chart to Maintain Healthy Weight and life

स्वस्थ जीवन के लिए हेल्दी डाइट चार्ट -

MORNING TIME-
  After freshen-up, you can take a cup of tea without sugar/ a glass of milk (toned) with 3-4 soaked almonds.

  Avoid fried food or a heavy meal. Better to take only 300-400ml of water instead of having milk.

  Must go for a morning walk/freehand exercise for at least 20-30min

BREAKFAST -9 TO 9:30 AM
  Better to have sprouts/ Dalia/ Upma,

  Green tea or a glass of fruit juices according to your requirements.

LUNCH 12-1 PM
  Rice, hand- made bread (roti), lentils, curd, green vegetables/ chicken/fish and with green salads,

EVENING SNACKS 3-4 PM-
  After 3-4hr of lunch, you should take any seasonal fruits/2-3pices biscuits or a glass of juice according to your requirements and situation, you can select.

DINNER- 8-9PM-
  You can take Roti / Rice with Dal, curd/ vegetables/light meal, fibers diet etc,

  At least stay awake 2-3hr after dinner,

AT BEDTIME-
You can take 1 glass of toned milk at bedtime. It will keep your digestive system healthy.