How to plan a healthy diet? Follow this meal schedule

Health and nutrition experts say that following a proper eating schedule could help you lead a healthy life. The number of women diagnosed with thyroid and anemia is increasing at an alarming rate. Merina Elizabeth Alex, senior dietitian at Madras Medical Mission hospital, says that women living in urban areas are prone to obesity and other diseases due to unhealthy eating habits and lack of exercise. She was answering readers’ questions and concerns on a phone – at the ‘Healthy Eating Habits’ session hosted by Malayala Manorama recently. Merina also gave proper instructions on the importance of healthy eating and diet planning.

What should be the diet to control diabetes?

Foods loaded with starch and sugar should be strictly avoided. Reduce rice intake; instead, include foods that are steamed. Tapioca and other root vegetables are stores of starch.

Try to include plenty of vegetables in your regular diet. Diabetic patients can eat one fruit in a day. Make sure you eat nutrient-dense foods at proper intervals. Don’t skip the exercises. If you experience a sudden drop in blood sugar levels, drink a glass of milk and half a cup of fruit in the evening to prevent exhaustion the next morning.

How can obesity be prevented?

Some people complain that their body weight is not proportional to their height (body mass index), while others worry about how to reduce their body weight. Eating nutritious foods at proper intervals and exercising are the keys to reducing body weight.

Late night dinners can do more harm than good. It is better to have dinner before 9 pm. Also, don’t overeat at night.

Don’t skip your daily exercise. Walking for an hour in the morning could help reduce body weight. No one can reduce body weight in one go. It should be done slowly in stages. You have to be patient until you see results.

7 underrated foods that are great for you

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healthy diet

Cashews, almonds and sprouts are excellent for maintaining health. Chewing fried foods can be harmful. Up to 500 grams of vegetables are required for the human body every day. In addition, 100 g of fruits should also be eaten. Meanwhile, cereals and legumes would guarantee nutrition. Instead of snacking on fried foods or junk food, you can try fruit, nuts, or boiled chickpeas.

Eating at the right time is just as vital as eating nutritious food. A lighter dinner, eaten at least two hours before going to bed, would ensure a good night’s sleep.

Make exercise a habit in your daily life.

Healthy chicken salad to include in your diet to lose weight


The lack of vegetables in the diet is one of the main reasons for the various health problems faced by people living in urban areas. This is also one of the reasons for anemia, as the body does not have enough iron. Leafy vegetables and spinach should be part of the regular diet. Spinach are iron stores that keep diseases away. Try to increase the amount of vegetable intake by reducing the amount of rice in your meal.

Hair loss and flat iron

Iron deficiency is one of the main causes of hair loss. Pomegranates, currants, walnuts and dates should be included in the diet. Those who have anemia should strictly include pomegranates in their regular diet. Also, lemon and currants which also contain vitamin C are excellent.

diet plan

Breakfast (between 7 am – 9 am)

Suggestion: steamed foods like idli with mint chutney and sambar.

Lunch (between 10 am – 1 pm)

Suggestion: Rice (up to 250 gms) with vegetable dishes, fish curry and dal curry

Afternoon (between 3:00 p.m. and 4:00 p.m.)

Suggestion: Vegetable sandwich, sundal

Dinner (between 7:00 p.m. and 8:00 p.m.)

Suggestion: Steamed food

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