Today, almost everyone is in this race to look younger and fitter. Burning calories in the gym surely works for many of us but we can't really forget that diet plays a major role in this fitness journey. It is important to have meals that are nutritious and balanced containing all important minerals, vitamins, nutrients and fats that our body needs.
Pritika Singh, CEO, and Planning & Strategy Director of Prayag Hospital and Research Centre Pvt Ltd, recently spoke to us about fitness and she shared a diet chart that women should follow to look younger. She shared that women should follow a 1200 calorie healthy diet plan which should include food items like green vegetables, fruits, pulses, eggs, low-fat dairy products, lean meat, seafood, etc.
Fuel Up With Healthy Breakfast (approx. 300 Cal)
Eggs, cereals, oats, Idlis, Dosas, Upma, sprouts, salads, Muesli, etc. are healthy options for breakfast. You can cook your eggs or vegetables using low-fat oil. If you take tea for breakfast, have it without sugar or you can have 1 cup of low-fat milk or buttermilk. You can also include 2 slices of whole wheat bread or 2 idlis or Oats. If you like it to be a little heavy, you can go for 2 Chapattis with 1 bowl of Paneer curry which will be a good source of protein. Non-vegetarians can include 2 boiled eggs for their breakfast.
Mid-Morning Snack (approx. 50-60 Cal)
A bowl of fruit serving like banana, orange, pear, apple, watermelon, grapes, and papaya can be taken as mid-meal to beat the hunger pangs before lunch.
Wholesome Lunch (approx. 350 Cal)
An Indian vegetarian lunch for 1200Kcal diet can include ½ cup dal or kadhi, 1 ½ whole wheat chapatti, 1/3 cup brown rice cooked, 1 ½ cup vegetables. A non-vegetarian meal may include 3 ounces of tandoori chicken, 1 whole wheat chapatti or 1 cup brown rice, 1 cup green salad or soup.
Light Snacks For Evening (approx.35–40 Cal)
Have a small portion of light snacks during the evening to fill in the gap between the lunchtime and dinner. 1 glass of buttermilk is an ideal evening snack as it is filling and full of nutrition.
Light Filling Dinner (approx. 350–370 Cal)
Dinner should be very light and it should be consumed a minimum of 3 hours before going to bed. A vegetarian diet plan may include 2 chapattis, 1 bowl of vegetable soup, 1 cup of mixed vegetables for dinner. For non-vegetarians, dinner may comprise of 1 chapatti, lamb curry or 1 small piece of fish fry, or 1 cup brown rice.