A balanced and healthy diet is essential for maintaining good health and overall well-being. Here is a diet chart that can be followed by a common man:
1. BREAKFAST:-
- Oatmeal or whole-grain cereal with low-fat milk
- Fresh fruits like banana, apple, or berries
- A boiled egg or egg white omelet
- Whole-grain bread with peanut butter or almond butter
- Green tea or black coffee
2. MID-MORNING SNACK:-
- A fruit smoothie with yogurt and mixed berries
- A handful of nuts like almonds or walnuts
- Whole-grain crackers with hummus or cheese
- Vegetable soup
3. LUNCH:-
- Brown rice or whole-grain bread with .vegetable curry or grilled chicken
- Mixed vegetable salad with olive oil dressing
- Low-fat yogurt or buttermilk
4. MID-AFTERNOON SNACK:-
- Fresh fruit like an orange or a pear
- Popcorn or roasted chickpeas
- Carrots or cucumber with hummus or peanut butter
5. DINNER:-
- Grilled fish or chicken breast with roasted vegetables
- Whole-grain pasta with tomato sauce and grilled vegetables
- Brown rice or quinoa with lentil soup
- Mixed vegetable salad with olive oil dressing
6. BEDTIME SNACK:-
- A glass of warm milk with honey
- Greek yogurt with mixed berries
- A small bowl of low-sugar cereal with low-fat milk
Remember to drink plenty of water throughout the day and limit processed and sugary foods. Also, portion control is essential to maintain a healthy weight.
