How do you plan a healthy diet? Follow this meal plan

Health and nutrition experts say that following a proper eating plan can help you live a healthy life. The number of women being diagnosed with thyroid disease and anemia is increasing at an alarming rate. Merina Elizabeth Alex, senior nutritionist at Madras Medical Mission Hospital, says women living in urban areas are vulnerable to obesity and other diseases due to unhealthy eating habits and lack of exercise. She answered readers’ questions and doubts over the phone at the Healthy Eating Habits session recently organized by Malayala Manorama. Merina also gave specific instructions on the importance of healthy eating and diet planning.

What should be the diet to control diabetes?

Foods loaded with starches and sugars should be strictly avoided. Reduce rice intake; Use steam-cooked foods instead. Tapioca and other tubers are storehouses of starch.

Try to include plenty of vegetables in your regular diet. Diabetics can eat one fruit in a day. Be sure to eat nutrient-dense foods at the right intervals. Don’t skip any exercises. If you suffer from a sudden drop in sugar levels, drink a glass of milk and half a cup of fruit in the evening to prevent fatigue in the morning.

How to prevent obesity?

Some people complain that their weight is not proportional to their height (body mass index), while others worry about losing weight. Properly spaced nutritious eating and exercise are key to reducing body weight.

Late night dinners could do more harm than good. It is better to eat dinner before 9 p.m. Also, you shouldn’t eat too much at night.

Don’t skip your daily exercise. Going for an hour’s walk in the morning can help reduce body weight. No one can reduce body weight all at once. It should be done slowly in stages. You have to be patient until you see results.

Seven underrated foods that are great for you

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Healthy eating

Cashew nuts, almonds and sprouts are excellent for maintaining health. Chewing fried food can be harmful. Up to 500 grams of vegetables are needed for the human body every day. In addition, 100 g of fruit should also be eaten. Grains and legumes would meanwhile provide the nutrition. Instead of snacking on fried food or junk food, you could try fruit, nuts, or cooked chickpeas.

Eating at the right time is just as important as nutritious food. A lighter evening meal, eaten at least two hours before bedtime, ensures a restful sleep.

Make exercising a habit in your daily life.

Healthy chicken salad for your weight loss diet


The lack of vegetables in the diet is a major reason behind the various health problems faced by people living in urban areas. This is also one of the reasons for anemia as the body does not have enough iron. Leafy greens and spinach should be part of the regular diet. Spinach are iron stores that keep diseases at bay. Try increasing the amount of vegetables by reducing the amount of rice in your meal.

hair loss and iron

Iron deficiency is a major reason for hair loss. Pomegranates, gooseberries, nuts and dates should be included in the diet. Those suffering from anemia should definitely include pomegranates in their regular diet. Also, lemon and gooseberries, which also contain vitamin C, are excellent.

diet plan

Breakfast (between 7:00 a.m. and 9:00 a.m.)

Suggestion: Steamed dishes like idli with mint chutney and sambar.

Lunch (between 10:00 a.m. and 1:00 p.m.)

Recommendation: Rice (up to 250 g) with vegetable dishes, fish curry and dal curry

Evening (between 3 p.m. and 4 p.m.)

Suggestion: vegetable rolls, sunflower

Dinner (between 7:00 p.m. and 8:00 p.m.)

Recommendation: steamed food

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