This document provides 10 tips for a diet for professionals with disturbed routines. Some key points include: - Drink water regularly throughout the day and use copper or silver vessels. - Eat slowly and mindfully, enjoying each bite. Include a variety of fruits and vegetables daily. - Limit tea, coffee and sugary snacks, instead eating them with foods like roasted cereals or dried fruits. - Get regular exercise 4 times a week, including 2 intensive sessions, and vary your routine over time.

1. Diet for
Professionals
with a
Disturbed
Routine

2. 10 Diet
tips

3. 1 - Before meals.
• Change into a comfortable
clothing.
• Wash your hands, face, feet.
• Relax yourself.
• Sit in a proper posture.

5. 2 - Water intake
• 2-3 glasses on waking up.
• 1 glass 30 mins before meals.
• 1 glass Hot water 45 mins after
the meals.
• 1 glass Hot water before
sleeping.
• Use Silver or Copper vessels to
store water.

7. 3 - Eat slowly
• Eat slowly, never eat in a haste.
• Take smaller bites and savour the
taste.
• Maintain either silence and/or a
happy environment during
mealtime .

9. 4 - Fruits
• Start your day with a fruit
• Include 3 types of fruits in a day.
• When hungry – Eat a fruit.
• Never combine fruits with meals.
• Banana, Guava, Orange, Apple,
Dates, Plums, Nashpati are
handy, stock them !
• Juice is advisable only when you
are SICK!

11. 5 - Salads
• Raw vegetables decrease the
chances of acidity, constipation
and bloating.
• Have big blocks of salads –
Cucumber (Skin & Weight-loss),
Radish(kidney), Carrots(digestive
system), Onion (detox) etc.
• Semi-cooked vegetables are
good options.

13. 6 – Tea / Coffee
• Limit Tea/ Coffee/ Green tea/
Black tea/ White tea/ Iced tea
intake.
• Always combine them with
something to eat – eg – roasted
dals, roasted cereals, dry fruits
etc
• Biscuits(sweet, salted, cream,
high fibre) are a strict NO.

15. 7 – In-between
meals
• Fruits / Salads
• Lemon water
• Buttermilk
• Lassi
• Coconut water
• Coconut (brown cover)
• Roasted chana / roasted peanuts/
chana+peanuts+jaggery etc

17. 8 - Fats
• Use different varieties of oils.
• Ghee is GOOD.
• Til/ Mustard/ Groundnut/
Olive/Coconut etc.
• Raw oils are good – use them on
top of chutneys and kachumber
salads.
• Remember - Less oil is not always
Healthy!

19. 9 – Sugar / Salt
• Moderation is the key.
• Avoid use of artificial sweeteners.
• No Sugar & No salt leads to a very
bad condition.
• Jaggery / Sendha namak / Kala
Namak should be used.

21. 10 - Exercise &
exertion are two
different things!
• Any 1 form of exercise should be
practised 4 times a week!
• Of which 2 day should be for
intensive exercise.
• Keep changing the pattern of
exercise every few months.
• Find out what form of exercise
suits you!

22. 10 steps to beat
stress
1. Get up early – very early!
2. Reduce watching TV – especially
while having meals!
3. Try to stop staying glued to your
smart phones.
4. Switch off your wi-fi at night.
5. Don’t use any gadgets while
eating.

23. 6. Practice deep breathing atleast 2
times in a day.
7. Develop the habit of reading and
listening to music to relax your
mind.
8. When very tired – Drink 1 glass
of water – sip by sip.
9. Stop using plastics.
10. Do one activity in a day that is
exclusively for yourself!

24. Sample Diet Plan
• On getting up – Fruit / Soaked
dry fruits.
• After 30-45 minutes –
Dalia/Poha/Upma/ Roti +Sabzi/
Paratha +sabzi/ Roti+chutney/
Paratha + chutney/ Stuffed
Paratha +curd/ +raita

25. • After 1.5 hours – Fruit.
• If the breakfast was not proper –
Laddoo/ Dry fruits etc.
• Before 40 minutes of Lunch – 1
glass Lemon water / Buttermilk.

26. Lunch
• Roti
• Sabzi
• Dal
• Rice
• Salads / chutney
• Mouth freshener
• Buttermilk / curd

27. In between

28. Dinner
• More of salads.
• Semi cooked vegetables or gourd
vegetables.
• Roti
• Rice
• Dal – thin in consistency
• Achaar (if bloating is frequent)

29. What if you skip your
breakfast?
• Carry a fruit & eat it when you get
time.
• Have a heavy Brunch.
• Don’t be choosy - eat whatever
you get.
• Too calorie dense - limit the
portion size.
• Never substitute Tea/coffee/ etc
for hunger, it damages the body
very badly.
• Have in-between meals snacks
and eat them.

30. If dinner is going to be
late
• Have 1 fistful of dry fruits about 2
hours before the meal.
• Any 1 fruit before 1 hour of the
meal.
• Dry vegetable should be preferred
than gravy vegetables.
• More amount of salads in the
meal.
• Mouth freshener .