Food is very much important for physical and mental health, what is the physical gift and practice that we get it as a diet controlled, proper food management, taking the proper and necessary food, taking nutritious with vitamin-rich balanced food is very essential for us. Diet, exercise and good habits these three are only be maintained proper healthy life. We should maintain food habits and food control by making clear charts based on different ages.
Diets Foods:
We should include more natural foods in your diet. It is very important and good to eat natural foods regularly. If you cannot do this, you must include at least 25% to 40% natural food in your diet. Especially varieties of green vegetables, cashews, almonds. If the people with diabetes should not eat too many fruits and as they should eat food according to their age factors, do not consume large amounts of fatty nuts like cashews, Padam’s, etc.
Methods should be followed in the diet:
- Starvation
- Eating on a half stomach,
- Alternation of nutrient rich in foods,
- Drinking adequate amount of water,
The diet should be created in the above manner. The poor people do not get enough food they have taken vey less amount of food and water but the rich people get more than they need. Poor people in our country get suffer from various diseases due to poor diet and not proper healthy foods. Similarly, many diseases are caused by consuming too much food.
Food Schedule:
Planning is best activities for getting success. If you preplan and execute anything, it will be successful and it looks beautiful. Similarly planning is important when doing any activity. Even if it takes only a few minutes to make plan, the result will be great. People who are successful in life they make some plans and schedules in life and follows.
Planning increases your professionalism. Schedule the work in your office. Plan for everything. Make the priority as to what needs to be done first. Same as plan for the day such as making time for play in the evening, spending time with family and friends
Customised Meal Plans for Every Age and Lifestyle:
Schedule and planning that also be include food for the day and routine of life especially morning, afternoon, evening and night will be individual with balanced food. Those who live with planned life will have a happy, peaceful and healthy life.
We have plan for getting successful same as making a planned schedule diet plan, we can call plan for meal in different age. It will change based on their work. People who work hard they need a high calorie diet. if the people like executives, intellectual they need a diet with adequate calories. Athletes also need a separate meal schedule based on their health condition.
Diet chart for people below 40 years of age (One Day Plan):
5.30 : Morning awakening – fresh-up
5.45 : 200 grams mixed of buttermilk or water or milk or water (less sugar) with honey.
5.45 – 6.30 : Some physical activity required life Yoga or walking, weight loss exercise
6.45 – 7.45 : Reading magazine, daily newspaper or cooking.
Breakfast:
7.45 – 8.00 : 3 chapatis with sufficient vegetables, two fruits (150 grams), 200 grams milk (instead of chapatis can be take as puri, idli, Pongal), if non-veg – one egg.
11.00 – 11.15 : 200 grams buttermilk, or milk or juice, one fruit (you should change daily)
Afternoon:
12.45 – 1.00 : 2 chapatis, vegetables 150 grams, fruits 150 grams, 1 cup of rice wit curd.
3.45-4.00 : 150 grams of milk or buttermilk or juice 100 grams any snacks (like peanuts, peas as your wish)
Evening:
5.30-6.30 : spent time for sport, if those who cannot play any sport like volleyball, basketball, tennis, table tennis, you can also start walking practices. Gardening is also very good for health.
Dinner:
7.30-8.00 : 2 chapatis with vegetables 100 grams – 200 grams fruit.
9.30 : take 200 ml milk before going to bed.
Note: Players may add more in foods. Athletes below age of 25 can add 25 to 50 grams of nuts like cashews, almonds, peanuts and dates in diet. If you taking, it is better to use the habits of grow in the respective time as per the different season. You should also take different types of fruits every day. It is good to drink at least 2 to 3 ltr of water. Athletes consume large amounts of water.
Diet chart for people over 40 years of age (One Day Schedule):
5.15-5.30 : Morning awakening – fresh-up
5.30 : Milk or buttermilk, take some juice.
5.45-6.00 : Take some Meditation like sitting quietly, lying down.
6-6.30 : Some exercise, can be non weight bearing exercises, Yoga or walking.
6.30-8.00 : Reading magazine and daily newspaper
Breakfast:
8.00 : 3 chapatis or 3 idlis or 3 small dosa, with half an egg, 100 grams vegetable, 50 grams fruit, 100 gm milk.
8.30-9.00 : Office within hours (based on your office schedule)
11.15 : 100 g milk or 150 g buttermilk
11.30: Take a fruit (banana or apple)
Afternoon Food:
12.30-1.00 : 100 grams rice, 2 chapati, 100 grams vegetable, 100 g fruit+yogurt (50 grams) 50 to 100 spinach. Take 50 grams of chicken and 1 piece of fish if you are a non-vegetarian.
Evening:
4.00-4.15 : 100 grams of milk or juice, 2 fruits (like apple, banana, guava).
5.30-6.15 : Walking or play simple games – tennis or table tennis.
Dinner:
7.30-7.45: 100 grams of rice with vegetables (100 grams), 1 chapati.
8.00-8.15 : A short walk near your home.
9.30 : 125 grams of milk before bed.
Note: It is good for health, drink at least minimum 2 Lts of water per day. At this age there is chances of diabetes, blood pressure and heart diseases. So at this stage you should take necessary testing for aware about your health condition. If you have diabetes, you should reduce your sugar all the level of foods and blood pressure habits, if you have heart disease, you should also reduce taking a fatty foods. It is best that you should consult a doctor and consume foods that do not have any side effects. It is very must important to do exercise and play regularly.
Conclusion:
A food management is important for maintain our healthy lifestyle. It is also involving planning, preparing, and consuming food in a with that nutrition while reducing waste. You should start by creating balanced meal food or you can join with any kind of online weight loss programs, that can be practice in our house itself, we don’t need to go outside, make the mentor by online. creating a balanced meal plan that includes a variety of foods, ensuring you get all the important nutrients. Managing your food consumption wisely can lead to improved health, reduced expenses, and a more sustainable lifestyle by cutting down on unnecessary waste.
