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  • The 3 Parameters of Healthy Indian Diets in 2018 [Infographic]

The 3 Parameters of Healthy Indian Diets in 2018 [Infographic]

Things to remeber while dieting - Intelligent Ageing

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Dieting has always been considered by people as one of the best ways to lose weight. However, simply reducing your food intake and limiting the number of meals is not something that works. There are specific parameters that you need to take into account when you begin a diet; and the first thing to remember is that one size does not fit all. The diet that would be most beneficial for you will depend on you and your health. Intelligent Ageing published an Infographic titled “The 3 Parameters of Healthy Indian Diets in 2018” where they have explained the different Indian diet plans.

The 3 Parameters of Healthy Indian Diets in 2018 - Intelligent Ageing Infographic

However, there are some things that are common to all diets: 

Things to Remember When Dieting

  • Do not skip any meals
  • If you need to curb your hunger, go for regular, healthy snacks
  • Watch the amount of protein you are getting in your daily diet
  • Reduce your salt intake
  • Reduce refined sugars in your diet
  • Goes without saying, but avoid junk food or calorie rich drinks
  • Unlike popular misconceptions, gluten is not necessarily bad for you
  • When you choose a diet plan, stick to it
  • Eating less is never the answer

Basing Your Diet on Set Parameters

A proper diet plan can be planned based on a number of factors. According to health experts, there are 3 main aspects on which you can base your diet plan. They are: 

The Nutrient Intake Diet

This diet does not concentrate on the food you eat, but rather on the amount of nutrients you are getting every day. A basic diet plan under this parameter would require:

  • Carbohydrates: Men: 2320 Kcal/day; Women: 1900 Kcal/day
  • Proteins: Men: 60 grams/day; Women: 55 grams/day
  • Fats: You diet should include all three kinds of fats – Polyunsaturated, Monosaturated, and Omega-3 fatty acids – and should form about 20% of your diet.
  • Vitamins and Minerals: Include Vitamins A, E, B12, and D, and Calcium, Iron, Folic Acid, and Biotin in your diet.
  • Calcium (100 grams milk and milk products): Men: 600 mg/day; Female: 600 mg/day
  • Iron: Men: 17 mg/day; Female: 21mg/day

The Calorie Intake Diet

This diet plan is also based on the amount of nutrients your diet has, but it divides the total intake into five meals a day. In this diet plan, limit your calorie intake to about 1200 calories per day:

  • Breakfast: 100ml Dairy, 30g Cereal, 50g Protein, 5g/1 tsp. Oil/Butter

Total calories: 339

  • Mid-Morning Snack: 80g Fruits

Total calories: 47-50

  • Lunch: 30g Cereal, 30g Proteins, 150g Vegetables, 100g Dairy, 5g Oil

Total calories: 386

  • Evening Snack: 20g Protein Snack, 5g Oil

Total calories: 99

  • Dinner: 50g Fresh soup, 30g Cereal, 30g Protein, 100g Vegetables, 100g Dairy, 5g Oil

Total calories: 296

  • Bedtime: 200ml Milk

Total Calories: 58 

The Menu Based Diet

According to this diet, you create a menu based on your nutritional needs. A general menu under this diet would offer various options, from which you can choose 1 for each meal. The options generally look like:

Breakfast

  • 1 bowl sprouted lentils; garnish with coriander + serving of curd
  • 3-4 idlis with chutney or sambhar
  • Oats upma; add carrots and peas
  • 1 or 2 methi or mix-veg paranthas and curd
  • 1 whole wheat roti and veggies
  • Smoothie: 1 scoop whey protein + milk + dry and regular fruits
  • 4 Egg whites and a slice of whole wheat bread

Lunch

  • Two multi-grain/whole wheat roti and veggies and dal
  • Brown rice and dal or veggies + 1 glass buttermilk
  • Two multi-grain/whole wheat roti with non-veg dish
  • Chicken breast and boiled veggies
  • 2 full egg omelettes + one multi-grain/whole wheat roti

Dinner

  • Two multi-grain/whole wheat roti and veggies + bowl of curd
  • Brown rice and dal or veggies and 1 glass buttermilk
  • Vegetable pulao or biryani (make at home)
  • Fish and brown rice + 1 glass buttermilk
  • Mixed vegetable salad + 2 egg omelettes + curd

Snacks

  • Protein bars
  • Dry fruits and nuts
  • Apples
  • Multi-grain khakra (do not overeat)
  • Chicken jerky
  • 2-3 egg whites

No matter what type of diet you decide to follow, always make sure you consult with a specialist or dietician so you can identify your individual needs and plan a diet chart accordingly.

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