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How to plan your meals

How to plan your meal Food of India

How to plan your meal Food of India

Our body is like a machine which needs regular fueling i.e regular food intake to regulate the body mechanism. Meal Planning is one of the most essential aspects of a healthy and balanced diet. It is also beneficial for weight loss and maintaining energy levels. Hence one should consume food every three to four hours throughout the day.

A 24 hour day meal pattern constitutes of three basic meal timings- Breakfast, Lunch, Dinner. A meal is larger in quantity, more varied, filling than snacks.

When you wake up in the morning, your body has spend about 7-8 hours without food. The body sugar levels are low, hence it’s vital to refuel your body engine in order for your brain to function properly.

Breakfast:
– Start your day with a filling breakfast within an hour of waking up.
– Ideal time between 7am to 10am
– It should constitute 25% of your daily food intake.
– Remember to include a serving of cereals (rich in proteins); fresh fruits( rich in vitamins and minerals)

Lunch:
– Ideal time: 12 noon to 3 pm
– Include one serving of two cereals e.g. Rice/ wheat rotis/ bajra roti along with a serving of vegetables.
– Include a serving of fresh veggies in form of salad or curd or buttermilk

Dinner:
– Ideal time: 7 pm to 9 pm
– Include either one portion of cereals e.g. Wheat / rice / Jowar etc along with a serving of vegetables.
– Consume light food which is easily to digest.
– Homemade soups or salads are best options for light dinner.
– Avoid fried, fatty, rich food post 7 pm
– Keep a gap of 2 hours between dinner and bedtime.

To fill the gap between these three meal timings, one should consume healthy snacks like salads, fresh fruits,nuts or sandwiches in your mid-morning and evening snack timings.

Remember the wise old proverb,

Eat Breakfast like a King, Lunch like a Prince and Dine like a Pauper.’

Dr. Gayatri Gambhir
Dr. Gayatri Gambhir
Dr Gayatri N Gambhir is a practising Homeopathic Consultant, Nutritionist & Diet planner and Personal Counselor in Mumbai, since 2010. She believes in treating patients through holistic healing. Her integrated approach with Homeopathy and nutrition in treating Lifestyle diseases such as Thyroid disorders, PCOS, Hypertension, Diabetes etc has given many successful results. She has been interviewed by AIR (All India Radio) for various topics like Geriatric diet, Diet for Corporate class, Diet for Rural population like farmers workers during National health programme week. She has also worked with an MNC for their natural weight loss product. Her cured case studies have been presented at both national and international levels and has won awards too. Recently she has won the Best case presentation award at an International conference in July 2016.

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