1200 Calorie Healthy Diet Plan

Carbohydrates 

Carbohydrates or carbs are sugar molecules. Carbohydrates are one of the three main nutrients found in food & drinks.

Importance

One’s body breaks down carbs into glucose. Glucose or blood sugar is the main source of energy for one’s body’s Cells,Issues & Organs. it can be used immediately or stored in Liver & Muscles for later use.


Sources

  1. Juices, Fruit drink, Sports drink & Energy drink.
  2. Dairy products such as Milk & Yogurt.
  3. Lumegs including Dried beans, Lentils & Peas.
  4. Storcley vegetables, such as Potatos, Corms & Peas.
  5. Fruits such as Apples,Bananas, Berries, Mangoes,Melons & Oranges.
  6. Grains such as whole Wheat Bread, Brown rice,Oatmeal & Whole Warm meal.
 

Proteins

Protein is one of the 3 macro – nutrients, which are nutrients the body needs in larger amount. They are made up of long chains of 20 amino acids 

Importance 

It is present in energy body cell, adequate amount of protein is important for keeping the Muscles, Bones & Tissuis healthy.

Source

  1.  Scafood
  2.  Lean Meats & Poultry
  3.  Eggs
  4.  Nuts
  5.  Seeds
  6.  Soy products
  7.  Dairy products Milk , Cheese yogurt
  8.  Legumes including Beans & Peas
 

FATS

It is a food group that has acquired a bad reputation but it is an important part of a healthy diet. It quids you energy Fat in foods helps you fuel fulIl.

Importance

It fuels the body & help absorb some vitamins fat helps a kid’s body grow like it should. They are also known as the building blocks of Hormons & they insulate the body.

Sources

Experts suggest one – fifth or 20% of your diet should comprise of healthy fats- Polyunsaturated, Monounsaturated and Omega –  3 fatty acids.

 

Vitamin & Minerals

Vitamins and Minerals are considered essential nutrients—because  they perform hundreds of roles in the body. They help shore up Hones, Heal wounds, and Bolster your immune system. They also convert food into energy, and repair cellular damage.Minerals essential for health include Calcium, Phosphorus, Potassium, Sodium, Chloride, Magnesium, Iron, Zinc, Iodine, Chromium, Copper, Fluoride, Molybdenum, Manganese, and Selenium.


Importance

Minerals are those elements on the earth and in foods that our bodies need to develop and function normally. Those essential for health include Calcium, Phosphorus, Potassium, Sodium, Chloride, Magnesium, Iron, Zinc, Iodine, Chromium, Copper, Fluoride, Molybdenum, Manganese, and Selenium.

Water is the Most Important Nutrient.at

Whereas vitamins are organic substances (made by plants or animals), Minerals are inorganic elements that come from the Soil and Water and are absorbed by plants or eaten by animals. Your body needs larger amounts of some minerals, such as Calcium, To Grow and Stay Healthy.

Source 

  1. Vitamin D. 
  2. Magnesium.
  3. Calcium.
  4. Zinc.
  5. Iron.
  6. Folate.
  7. Vitamin B-12.

Iron — Meat, Poultry, Fish, and Beans.

Vitamin A — Carrots, Sweet Potatoes, Spinach, Kale.

Vitamin B12 — Meat, Poultry, Fish.

Vitamin E — Nuts, Seeds, Vegetable Oils.

Iron — Meat, Poultry, Fish, and Beans.

Vitamin A — Carrots, Sweet Potatoes, Spinach, Kale.

Vitamin B12 — Meat, Poultry, Fish.

Vitamin E — Nuts, Seeds, Vegetable Oils.

 The known Vitamins include A, C, D, E, and K, and the B vitamins: Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxal (B6), Cobalamin (B12), Biotin, and Folate/Folic Acid.


Day By Day Routine

START YOUR DAY

6:30 AM Cucumber Detox Water(1 glass)

BREAKFAST

8:00 AM Oats Porridge in Skimmed Milk(1 bowl)
Mixed Nuts(25 grams)

MID DAY SNACK

12:00 PM Skimmed Milk Paneer(100 grams)

LUNCH

2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Dal(1 katori) , Gajar Matar Sabzi(1 katori) and
Roti (1 roti/chapati)

EVENING SNACK

4:00 PM Cut Fruits(1 cup)Buttermilk(1 glass)
5:30 PM Tea with Desi khaand and Milk(1 teacup)

DINNER

8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Dal(1 katori) , Lauki Sabzi(1 katori) and
Roti (1 roti/chapati)

SLEEP TIME

10.00 PM A glass of milk

START YOUR DAY

6:30 AM Cucumber Detox Water(1 glass)

BREAKFAST

8:00 AM Curd(1.5 katori) and Mixed Vegetable Stuffed Roti(2 piece)

MID DAY SNACK

12:00 PM Skimmed Milk Paneer(100 grams)

LUNCH

2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Lentil Curry(1 bowl) and Methi Rice( half katori)

EVENING SNACK

4:00 PM 1 Apple and Buttermilk(1 glass)
5:30 PM Coffee with Milk and desi khaand

DINNER

8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Sauted Vegetables with Paneer(1 katori) , Roti (1 roti/chapati) and
Green Chutney(2 tablespoon)

SLEEP TIME

10:00 PM A glass of milk

START YOUR DAY

6:30 AM Cucumber Detox Water(1 glass)

BREAKFAST

8:00 AM Skim Milk Yoghurt(1 cup) and Multigrain Toast(2 toast)

MID DAY SNACK
12:00 PM Skimmed Milk Paneer(100 grams)

LUNCH

2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Sauteed Vegetables with Paneer(1 katori) , Roti (1 roti/chapati) and
Green Chutney(2 tablespoon)

EVENING SNACK

4:00 PM Banana and Buttermilk(1 glass)
5:30 PM Tea with desi khaand and Milk(1 teacup)

DINNER

8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Lentil Curry(1.5 katori) and Methi Rice (half katori)

SLEEP TIME

10:00 PM A glass of milk

START YOUR DAY

6:30 AM Cucumber Detox Water(1 glass)

BREAKFAST

8:00 AM Fruit and Nuts Yogurt Smoothie ( 1 GLASS )
Egg Omelette(one egg)

MID DAY SNACK

12:00 PM Skimmed Milk Paneer(100 grams)

LUNCH

2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Green Gram Whole Dal Cooked(1 katori) ,Bhindi sabzi(1 katori) and
Roti (1 roti/chapati)

EVENING SNACK

4:00 PM Orange and Buttermilk(1 glass)
5:30 PM Coffee with Milk and desi khaand ( half teacup)

DINNER

8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Palak Chole(1 bowl) and Steamed Rice( Half katori)

SLEEP TIME

10:00 PM A glass of milk

START YOUR DAY

6:30 AM Cucumber Detox Water(1 glass)

BREAKFAST

8:00 AM Skimmed Milk(1 glass) and Peas Poha(1.5 katori)

MID DAY SNACK

12:00 PM Skimmed Milk Paneer(100 grams)

LUNCH

2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Low Fat Paneer Curry(1.5 katori) and Missi Roti(1 roti)

EVENING SNACK

4:00 PM Papaya and Buttermilk(1 glass)
5:30 PM Tea with desi khaand and Milk(1 teacup)

DINNER

8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Curd(1.5 katori) , Aloo Baingan Tamatar Ki Sabzi(1 katori) and
Roti (1 roti/chapati)

SLEEP TIME

10:00 PM  A glass of milk

START YOUR DAY

6:30 AM Cucumber Detox Water(1 glass)

BREAKFAST

8:00 AM Sambar(1 bowl) and Idli(2 idli)

MID DAY SNACK

12:00 PM Skimmed Milk Paneer(100 grams)

LUNCH

2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Curd(1.5 katori) , Aloo Baingan Tamatar Ki Sabzi(1 katori) and
Roti (1 roti/chapati)

EVENING SNACK

4:00 PM Mix Fruits(1 cup) and Buttermilk(1 glass)
5:30 PM Coffee with Milk and desi khaand (half tea cup)

DINNER

8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Green Gram Whole Dal Cooked(1 katori) ,Bhindi sabzi(1 katori) and
Roti (1 roti/chapati)

SLEEP TIME

10:00 PM A glass of milk

START YOUR DAY

6:30 AM Cucumber Detox Water(1 glass)

BREAKFAST

8:00 AM Besan Chilla(2 cheela) and Green Garlic Chutney(3 tablespoon)

MID DAY SNACK

12:00 PM Skimmed Milk Paneer(100 grams)

LUNCH

2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Palak Chole(1 bowl) and Steamed Rice(half katori)

EVENING SNACK

4:00 PM Apple and Buttermilk(1 glass)
5:30 PM Tea with desi khaand and Milk(1 teacup)

DINNER

8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Low Fat Paneer Curry(1 katori) and Missi Roti(1 roti)

SLEEP TIME

10:00PM A glass of milk

Post by

Dr Anita Garg
Ayurvedic Physician, Founder www.healme.in

Being a doctor and the Chief Administrator of Aanchal Saraswati Vidyamandir Charitable Trust (ASVCT.help) she always dreams of a disease-free world and tries to work on it by narrowing the distance of the humans from nature due to which most of today’s lifestyle diseases are progressing day by day.

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