A healthy diet does not need to be restrictive. In fact, a healthy diet should provide a balanced mix of nutrients and support overall health and well-being. This means including a variety of foods from all the major food groups, such as fruits and vegetables, whole grains, lean protein, and healthy fats.
A healthy diet should also be flexible and allow for occasional indulgences or treats. This can help to prevent feelings of deprivation and make it easier to stick to healthy eating habits over the long term.
It’s important to remember that everyone’s nutritional needs are different and a healthy diet will vary depending on factors such as age, sex, activity level, and health status. It’s a good idea to consult with a healthcare provider or registered dietitian to develop a personalized eating plan that meets your individual needs.
We at Restory have created sample healthy diet for anyone above the age of 50 which includes all necessary requirements of fibre , carbohydrates and proteins
Meal 1:
- 1 cup of idli with chutney
- 1 cup of masala chai
Snack 1:
- 1 small banana with 2 tablespoons of coconut chutney
Meal 2:
- 1 cup of steamed rice with sambar and vegetable pakoras
- 1 small side salad with mixed greens, cherry tomatoes, and balsamic vinaigrette
- 1 cup of water
Snack 2:
- 1 serving of sprouts with lemon juice and chaat masala
Meal 3:
- 1 serving of dal fry
- 1 small serving of roasted okra with garlic and spices
- 1 cup of unsweetened iced tea
Alternate options for dishes:
Meal 1:
- 1 cup of upma with coconut chutney
- 1 cup of masala chai
Snack 1:
- 1 small mango with 2 tablespoons of yogurt
Meal 2:
- 1 cup of steamed rice with mixed vegetable curry and papad
- 1 small side salad with mixed greens, cherry tomatoes, and balsamic vinaigrette
- 1 cup of water
Snack 2:
- 1 serving of roasted peanuts with chaat masala
Meal 3:
- 1 serving of vegetable pulao
- 1 small serving of roasted eggplant with garlic and spices
- 1 cup of unsweetened iced tea
