Download to read offline
Uploaded byNidhi (Shukla) Pandey
"Diet for Professionals with a disturbed routine"
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.
More Related Content
Similar to "Diet for Professionals with a disturbed routine"
"Diet for Professionals with a disturbed routine"
- 1.
- 2.
- 3. 1 - Beforemeals. • Change into a comfortable clothing. • Wash your hands, face, feet. • Relax yourself. • Sit in a proper posture.
- 5. 2 - Waterintake • 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 - Eatslowly • 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 tobeat 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 deepbreathing 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 1.5hours – 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.
- 28. Dinner • More ofsalads. • Semi cooked vegetables or gourd vegetables. • Roti • Rice • Dal – thin in consistency • Achaar (if bloating is frequent)
- 29. What if youskip 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 isgoing 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 .