A Sample Diet Chart

Topics: Carbohydrate, Nutrition, Blood sugar Pages: 5 (1773 words) Published: April 17, 2013
Diet Chart
* Wake up an hour before your regular rising time. For example, if you wake up at 9 A.M. on an ordinary day set your alarm to 8 A.M. and wake up at the first ring. * Drink at least two glasses of water BEFORE you brush your teeth. Have a glass of warm lemon water (sans the salt and sugar). * For your FIRST meal, stay away from tea, coffee, or a smoke. Eat a fruit that you like. If you continue to feel hungry, have a cup of cow milk (sweetened with organic jaggery). * For breakfast, choose a rich source of fiber. Choose between egg white (boiled or as an omelet), oats, muesli, upma (use semolina made out of wheat), pancakes (with whole-wheat flour), and chilla. Ideally, a cooked meal at this time works the best. If you choose to cook, make sure that you go easy on the oil, welcome vegetables and cereal with open arms, and chuck the table sugar and salt. Use organic jaggery and rock salt. Have a multivitamin tablet post your breakfast. You can brush your teeth now.

* Now, make a tentative plan for the day. Divide the number of your working hours by two. The answer is the number of mini-meals you ought to be having (excluding your lunch, which should be FULL and not light). For your mini-meals, choose between:

* Yoghurt
* Low-fat milk (sans sugar)
* A cube of cheese/cottage cheese/tofu
* Nutri-bar (not the first choice, but better than nothing at all) * A handful of peanuts (roasted)
* A handful of raisins (excellent, if you are anemic)
* A whole-wheat sandwich
* Egg-white omelette (top it with onions and spinach)
* Coconut water
* Citrus fruits
* Buttermilk
* Soya milk
* Protein shake (whey if possible, only ONE flat scoop to be mixed in water)

* Have your lunch as early as possible. Keep a target of 1 P.M. for lunch. Choose between roti or brown (if not that, at least boiled) rice as your primary carbohydrate source. To that, add a subji + dal + salad or chicken (if not that, fish or egg) + salad. This is also the time for your Omega-3 supplements.

* Continue with your mini-meal ritual after lunch.
* Try having dinner before 8 P.M. If not that, do not let your dinnertime hop beyond 9 P.M. For dinner, bring in the protein in larger quantities than the carbohydrates. Increase the portion of your fish or chicken (cooked using less oil) and reduce the portion of carbohydrates (like bread or rice). If you feel hungry at a later hour, have either:

* Salad
* Cow milk
* Soup
* Dal
* Sleep an hour earlier than your usual time.
If sleep does not come easy, take 4 tablets each of Kali Phos 1M and Mag Phos 1 M (ask the homeopath for tissue remedy). What you should know
Why get up early
In an ideal setting, you would wake up at (or at least close to) sunrise. Waking up that early means, you stand a better chance to savor the Vitamin D-rich rays of the early morning sun. Not to mention, waking up early fine-tunes your biological clock to work according to the rules of nature. Do you remember a particularly refreshing early morning walk? Go figure! Why a nutritious first meal of the day

If all goes well, your last meal of the previous day should have been eaten at no later than 9 P.M. Assuming that you sleep for 8 hours at a stretch, you put your body in a starvation mode through the night. When you are asleep, an empty stomach does not hurt much. Your digestive system slows down (and hence gets rest), and so does the rest of your body. When you wake up, your body has still not *woken up*. A healthy dose of vitamins and minerals *wakes* up your body, but a dose of caffeine, nicotine, or tannin only *shocks* your body. Fruits work the best at this hour; for many people, the idea of a meal so early might not work. Eating a fruit is as easy as it can be! How much sugar do you need?

On an average, you should not consume more than 2 teaspoons of processed sugar...
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