Balance Diet Chart to Ensure a Healthy Food Habit

Easy Balanced Diet Chart For Good Food Habits And A Healthy Life

healthy living

We all want to have a healthy food habit, but what makes a food habit healthy?

Isn’t it confusing to determine whether we have a healthy food habit and follow a daily diet chart?

Today I will be giving you a balanced diet chart which can surely assure you a healthy food habit.

Being a nutritionist I constantly receive such queries from my health conscious clients:

  •         “Please tell me some useful health tips.”
  •         “Can you please guide me with a healthy diet chart for weight loss?”
  •         “What are the foods that one should eat to stay healthy?”

In this article, I’ll answer all these queries by Revati Kadali, Dr. Rafiq Ustad, Bernard Sebastian and Amul Bhai Mehta.

This daily healthy diet chart is beneficial to individuals of all age. Although, balanced daily diet chart for children might differ from this.

You must also remember that a balanced diet chart or daily diet chart for good health is successful only if it is paired with a healthy lifestyle.

Before we go ahead, let’s have a look at what balanced diet food chart really means.

What Is a Balanced Diet Chart?

A proper diet chart for good health aims at restricting the excess intake food nutrition and also ensures that the person is not missing on any of the nutrient. In other words, it ensures a moderate eating habit where a person is eating everything but in limited amounts.

A daily healthy diet daily food chart and regular workout can assure a healthy and long life.

Balanced Diet Chart

Points To Remember While Following A Balanced Diet

  • There should be a minimum of 5 to 6 small meals daily.
  • Your diet should have 50-60 % of carbohydrates like oats, chapatti, rice, bread, and potatoes, etc.
  • Your diet should have 25-30 % protein.
  • Your diet should have 10-15 % of fats which should be a combination of unsaturated as well as saturated fats (oil + ghee).
  • You should never skip breakfast.
  • You should always consume a protein snack while going to bed.
  • You should drink 33 ml of water per kg of your ideal body weight.
  • You should perform 30-45 minutes of exercise on a daily basis like walking, aerobics, physiotherapy exercises, swimming and cycling, etc.
  • You should avoid consumption of alcohol, smoking and tobacco chewing.
  • Take a minimum of 7 hours sleep daily.

Once you are clear about the above daily food chart points, it will be easy for you to follow the below balanced diet chart.

Balanced Diet Chart

Balanced Diet Chart

Early Morning

1 glass of lukewarm water with half a lemon squeezed in it.

Or

Drink 1 glass of lukewarm water with a pinch of cinnamon powder.

Breakfast

1 glass of vegetable juice + 1 plate vegetable oats+ 2 whole egg + 4 almonds (Soaked)

Or

1 cup milk + 1 green moong dal dosa + groundnut chutney + 1 slice of multigrain bread (Soaked).

Midmorning

1 glass buttermilk

Or

1 glass coconut water + 1 egg white boiled

Lunch

1 cup raw vegetable salad + 2 chapatti + 1 cup rice + 1 cup vegetable + 1 cup dal + 1 cup pulses vegetable + 1 cup curd

Or

1 cup raw vegetable salad + 2 cups rice + 1 cup vegetable + 2-3 pc of chicken/Fish + 1 glass buttermilk.

Afternoon (2 hours Post Lunch)

Drink 1 cup of green tea + 1 fruit.

Evening Snack

1 bowl sprouts.

Dinner

1 bowl soup + 1 chapatti + ½ cup rice + 1 cup vegetable + 1 cup curd.

Or

1 bowl chicken soup + 1 cup rice + 2-3 pc chicken/Fish/1 egg + 1 cup vegetable.

Bedtime

1 cup milk with a pinch of turmeric

Or

1 cup green tea+2 almonds (soaked).

Now that you have got an idea about the proper diet chart to follow for a healthy life, also look at some general health tips.

General Health Tips

  • Consume small but frequent meals.
  • Eat always 75% capacity of your stomach.
  • Never walk directly after eating your meals.
  • Do not eat fruit along with major meals like breakfast, lunch and dinner.
  • Do not eat fruits after 6.00 pm.
  • Do not lie down immediately after eating food.

Health Tips

  • Perform Vajrasan for nearly 10 minutes for better digestion of your meals.
  • You should never skip your dinner or make it very light.
  • Dinner should be 3/4th quantity of Lunch.
  • Include multivitamins and minerals in either your diet or as supplements.
  • Always include at least 2 whole raw vegetables in your salad.
  • Try to add black pepper to most of your meals as it increases the availability of nutrients.
  • Try and include green chillies in your food and avoid red chillies.

Please note that this is not a balanced diet chart for weight loss, although it can ensure minimizing weight gain.

Now that you know all about a healthy balance diet chart, try to use it in your life and also share this balanced diet chart and general health tips with your friends and relatives.

I would like to tell you that the above diet plan can be followed by each and every individual but if you are suffering from a disease condition, I can help you with a customized balanced diet chart as well.

Feel free to post all your queries in the comment box below I’ll try to help you with a proper balance diet chart and other diet related queries as much as I can.

208 thoughts on “Easy Balanced Diet Chart For Good Food Habits And A Healthy Life

  1. Ankita says:

    Eat six small meals everyday but definitely, don’t eat before bed. Eat real food and match it with the right and proper workout. Never ever depend on supplements.

    • Mukta Agrawal says:

      Hi Ankita, yes I completely agree with you but then even supplements are must to fulfill the needs of our daily requirement

  2. leena khedekar says:

    Hi im Leena. i hav lHigh bp.. i feel too tired always., I hv mussels pain… I started gym recently.. my age is 40.. i hav 11 yrs kid. pls give me diet chart.

  3. Chickoo says:

    I wanna make a diet plan for my father. He is 40years old . I want to provide all nutrients to him . His bones are little weak. He is non vegetarian.
    Suggest me a perfect daily diet plan for him.
    Thnku

    • Mukta Agrawal says:

      Hello

      Thanks for approaching I will surely help you.

      Kindly mail the below details to updates@inlifehealthcare.com – you will receive diet chart within 72 hrs

      Full Name:
      Age:
      Height:
      Weight:
      Veg. / Non Veg. Diet:
      Medical Problems (If Any):
      Purpose for Diet Chart:

  4. Deepa says:

    Hi im deepa.. i hav low bp.. i feel too tired always. I started exercises recently.. my age is 29.. i hav 3.5 yrs kid. pls give me diet chart

  5. shivam tomar says:

    Hii…..I have deep dark circle under my eyes…I feel sleepy mostly.what’s the reason behind it and how I remove them . plz suggest. ( age- 20)

  6. AKASH NATH says:

    My father has diabetes (sugar ) (1 year) . His age is 56 and weight is 51 , we live in a rural area. so, what should be the diet plan for my father?…..please , sir help us ..

  7. kashish says:

    hello. my name is kashish. your diet plan suits me a lot but i am allergic to lemon. lemon doesn’t suit me so what else i can add to my lukewarm water in the morning? also can? i add quinoa to my diet?

  8. KALPANA BASU says:

    i want to reduce weight . plz send me a diet chart for me .my name KALPANA BASU age 47 years . weight 79 kgs . height 4′.11″. non veg . no medical problem.

  9. Neeru says:

    Hi I am Neeru, a 50 year old woman, read your article. Really good. My weight is 59 and height is 5 ft.whenever I go for any diet plan my hair start falling . pl suggest to avoid it.

    • Mukta Agrawal says:

      Hi Neeru it can not be that any diet plan will lead to hair fall the diet chart which I have given here is complete in terms of protein, carbohydrate, fats and also vitamins and minerals do try the same, Hair fall can be diet to deficiency of vitamins and also as you are near 50’s it can be age or menopause related

  10. Mansi Patel says:

    Hi ma’am , I’m Mansi Patel ,18 year . Ma’am I’m suffering from low B12 and low hemoglobin since last two years and I’m taking regular door or say the balanced food. But from past 2-3 months I can’t eat proper food due to month ulcer and also due to difficulties in swallowing . Please help me ma’am

  11. Shweta biswas says:

    Hi mukta i am shweta biswas i am 18 yrs. I wand to loos weight in a healthy way so please suggest me some healthy dite chart with some exercise. I will be great full to you.

  12. Sagar says:

    Hi ma’am. Ma’am I want to stay fitter doing all the exercises required for that. I am already underweight. Would this help me in gaining my weight a bit as well as making me fitter, given that I am doing all my exercises as well? If you have a better diet plan other than this, which will help to increase my weight a bit and make me fitter too, kindly help me with that.

  13. zubairahmed8962 says:

    Hii I Zubair I m suffering from high power med my age is 18 so plz I need a proper diet chart according to mine medicine

    • Mukta Agrawal says:

      Hi Zubair I am sorry but I could not get your condition properly request you to mail me at updates@inlifehealthcare.com your problem in detail along with below details
      Full Name:  
      Age: 
      Height: 
      Weight:  
      Veg. / Non Veg. Diet:  
      Medical Problems (If Any):  
      Purpose for Diet chart  :

    • Mukta Agrawal says:

      Hi Mukesh it is not good to loose such a great amount of weight until and unless you have done any weight loss surgery

  14. Anikesh gupta says:

    Hi, My name is Anikesh gupta. I am 24 years old. I am struggling with acidity after evening time everyday. This is the reason i cannot take care of my health. Please suggest me the best meal plan or diet plan, so that i can keep myself fit and healthy. And also i am very thin as of my age i am unable to gain weight.

      • Anikesh gupta says:

        My brother wants to know the diet plan which includes high fibre food. So, if you could also help me with that, I’d really appreciate that. Please send me the diet chart.

      • Jayesh says:

        Hello mamm could you please send me the same diet chart ….as i am also suffering from the same issue…and yet i am just 17 and i could not take non veg meals on a daily bias as ur diet chart suggests ..so please help me with a balanced diet chart in a balanced ratio of 7:3. So as i could maintain it .My few hairs has turned grey..some says it has a direct connection with the stomach…pls help me mamm….I would be very thankful to you …for your concern.

  15. Sofya says:

    Mam I feel tired whole day…. Thooda sa kaam karne ke baad I feel exhausted… M 21 nd feel sleepy whole day… Plz suggest a diet chat

  16. Amit Mandal says:

    Hi, My name is Amit Mandal. I am 24 years old. I am struggling with acidity after lunch and evening time (5 to 7pm around)everyday. This is the reason i cannot take care of my health. Please suggest me the best meal plan or diet plan, so that i can keep myself fit and healthy.

  17. Saurabh sharma says:

    HI, I am a diabetic mail aged 47 years. My weight is absolutely normal, i just want you to suggest changes if required in above diet plan.

  18. swapna says:

    Mam I am a college student therefore I want to know the diet which is good for my health so that I can focus on my competitive as well. As I m a vegetarian mam so plz provide a balanced diet so that I m able to perform good by having goof health. Waiting for ur early and positive reply
    Plz mail me mam
    With regards
    Swapna

    • Mukta Agrawal says:

      Hi Swapna you are on a very much right article do follow the diet chart given there which is balanced and will help in your studies

  19. abhilash kumar says:

    Hii
    In My family father having a arthritis problem and a heart patient and mummy having high BP ( she is too much healthy also, with out any medical issues.. Touch wood) and sister is too much thin….
    So please suggest my family a good diet which we all follow together because we can’t afford to cook for separately for all.
    Thank you

    • Mukta Agrawal says:

      Hi abhilash in that case you are on the best page follow the balanced diet chart in your family I am sure it should help

  20. muskan agrawal says:

    hi mukta maam,
    I am muskan Agrawal..age 17 years weight 58kg and height 5 ft. I want to reduce my weight..what deit chart do I need to follow?

  21. Anamika says:

    Hi Mam..I get tired easily and my head aches frequently. Even I don’t feel fresh. Once a month I be on bed because of weakness. Can u please suggest a diet plan.

    • Mukta Agrawal says:

      Hi Anamika
      I need the following information to provide you with the diet chart:
      Full Name:
      Age:
      Height:
      Weight:
      Veg. / Non Veg. Diet:
      Medical Problems (If Any):
      Purpose for Diet Chart:
      Kindly mail me your details at updates@inlifehealthcare.com

  22. SHIVANI RAINA says:

    Hi Mukta mam,
    My weight is around 67 kgs and height is probably 5’4 .
    I desperately want fitness and healthy lifestyle.Please share tips to have healthy lifestyle and not to loose weight.

    • Mukta Agrawal says:

      Hi Shivani you are on the right article do follow the diet chart given here and it will help you maintain your weight and keep you healthy

  23. Sumanta lenka says:

    Hi i am sumanta and i have stomach disorder like indigestion, bloting, gas, acidity , my age -28 height 4.5″ .
    So,i have need a healthy diet chart to reid this problems and live healthy life.

    Thanks
    Sumanta
    sumantalenka88@gmail.com

  24. Siddharth says:

    Mam ,
    I am Siddharth 19 yrs old height 168 weight 75 kg I want to reduce my weight . But I live in hostel it is not possible to maintain diet chart for me what should I do mam …

    • Mukta Agrawal says:

      Hi Siddharth it is completely if you cannot follow 100% diet chart you can simply include few things like healthy options in your diet, inlcude early morning lemon water or cinnamon water, start having fruits, raw vegetable salads, buttermilk , curd, and reduce your consumption of chapatti and white rice as far as posisble and start walking or exercise 1 hr daily

  25. Latika says:

    Hi.. I am latika my height is 5 ‘1and weight is 55 kg.. I have got problem of prod. Please give me a diet chart to reduce my weight

  26. M Tanuja says:

    Hi Mam,

    I want to reduce my weight, i am very much tensed because of my weight and i feel bad when people comment on me regarding my weight.
    I am 24 years old, my height is 5.5 and weight is 68. I want to reduce it ti 60.Could you please help me with a diet plan

    • Mukta Agrawal says:

      Hi Tanuja do not worry I will surely help you with diet chart but listen one thing carefully do not loose your weight because others want you to look good, do something for yourself and whoever comment on you ask them are they 100% perfect , You are good ok just need to shape yourself which you will achieve with hard work

  27. NAZIYA KHAN says:

    Hello Ma’am,

    I am 22years old, and my weight is 56KG with height of 5′ 2″, and i badly want to reduce my weight to 51KG also want to reduce my belly fat, plz do help me with a diet chart to stick on and loose my weight sooner.

    thanking you in advance.

  28. Neha says:

    Hello mam
    My husband has high cholesterol, high BP n obesity also. Please suggest me what diet should be given to him.

    • Mukta Agrawal says:

      Hi Neha I will surely plan a diet chart for your husband please mail his following details

      Full Name:  
      Age: 
      Height: 
      Weight:  
      Veg. / Non Veg. Diet:  
      Medical Problems (If Any):  
      Purpose for Diet chart  :
      @ updates@inlifehealthcare.com

  29. Adriza says:

    Hi Mukta,

    This is Adriza. I am 5 ft4 inches. My weight is 84 kg. Can you please help me with a simple and healthy diet chart. I really want lose weight but I am not able to find a healthy diet chart to stick to.
    Thanks for your assistance.

    • Mukta Agrawal says:

      Hi Adriza I will surely help you with diet chart please mail me your following details @ updates@inlifehealthcare.com

      Full Name:  
      Age: 
      Height: 
      Weight:  
      Veg. / Non Veg. Diet:  
      Medical Problems (If Any):  
      Purpose for Diet chart  :

  30. Ajay Mane says:

    Hello mam currently i am doing preparation of competitive exam.
    Please suggest me suitable diet to sustain for about 8 hours study per day.

    • Mukta agrawal says:

      Hi ajay follow this balanced diet which will surely help you and also you can include the below foods and tips

      Having a full breakfast loaded with fibre and protein will surely keep you energetic about those late night studying hours. Eggs with toast is a great option as it will keep you from feeling sluggish .

      Peppermints are also recommended as they are known to help make the brain more alert and also create an outlet for all the nervous energy during exams. This also has a bit of sugar, just right enough.

      Ensure that you drink water at those times when you are feeling sleepy or sluggish as water is known to prevent you from falling asleep and will keep your body working hard.

      A list of foods that help you stay awake at night would be incomplete without making a noteworthy mention about coffee. Make sure to drink a moderate amount of coffee (preferably black) to prevent a caffeine crash.

      Tomatoes are basically a superfood for all the health benefits they offer and they also contain tyramine, which can keep your brain going even when your body just wants to rest.

      Beans make a healthy option for a midnight snack if you are left with the hunger pangs. They also help you sleep because beans are a rich source of protein and fibre.

  31. Nayan Dutta says:

    Hi Mukta,
    I’m a 25 year old boy and my weight and height is 75 kgs. and 6 ft respectively. Could you provide me a good diet plan to maintain body mass as per age and height.

    Regards,
    Nayan

    • Mukta agrawal says:

      Surely Nayan I will provide you a diet chart please mail me back your following details @ updates@inlifehealthcare.com

      Full Name:  
      Age: 
      Height: 
      Weight:  
      Veg. / Non Veg. Diet:  
      Medical Problems (If Any):  
      Purpose for Diet chart  :

  32. sneha singh says:

    hi mukta maam, im 26yrs old with 5’11” height and weigh 89 kgs currently. Im beginning to feel really unhealthy and have very low stamina and energy. I’m also anaemic. Please suggest a diet plan that can take care of my dietary needs and also helps me stay fit and lose some weight.

    • Mukta Agrawal says:

      Hi sneha I will surely send you a diet plan please mail me the following details @ updates@inlifehealthcare.com

      Full Name:  
      Age: 
      Height: 
      Weight:  
      Veg. / Non Veg. Diet:  
      Medical Problems (If Any):  
      Purpose for Diet chart  :

  33. Prabal Garg says:

    i need a healthy diet for my mom and also how to loose weight she’s 47 years old height 5’3′ inches and weight 80kg
    she has diabetes(high), blood pressure and low energy level and pain in shoulder and legs.
    first she wants a daily healthy diet plan,
    second she wants to loose weight and fat(stomach) that’s all.
    maam i need your help

  34. Vicky says:

    Hi MA
    I am Vicky . I am 31 years old.my weight and height is 98 kg and 5′ 7″, I want to loss my weight am TTC so please provide me a good diet to solve my problem.

    Thanks and regards

  35. mukesh says:

    Hi I am 24 years old boy and my weight and height is 48 kg and 5′ 3″, I want to gain my weight and also my beard is not growing according to my age so please provide me a good diet to solve my problem.

  36. Madhusmita singh says:

    Hello ma’am,
    I follow your diet chart for Few days it’s really very good. And I’m feeling very healthy now. Thank you so so so much for a wonderful chart…

  37. Rahul Mishra says:

    Hi mam I am 22yr. Old .My weight is 53 kg. So I want weight gain . Because I feel sometimes weakness . I think I am very. Thin . Please provide me a proper diet plan which my bodies and muscle growing fast .
    I am worry about for weight gain ..

  38. janey says:

    Hi I’m janey can u pls provide me with a diet chart for a 55 yr old man with 75 kg weight 5’8 ht and suffering from an autoimmune disorder

  39. faisal malik says:

    hii mam
    i m faisal…my age is 18 nd i will be 19 in may…i m a student…my weight is 57kg nd my height is 175cm…i neither dont want to gain weight nor want to lose weight….i only want to maintain my weight…so please provide me with a perfect diet chart that will also help me in scoring good in my studies

    • Mukta Agrawal says:

      Hi Faisal as per your height your ideal body weight should be 75 Kg I dot think you should maintain such a low body weight but still if you desire you are on the right diet chart please follow the balanced diet chart given in this article

        • Mukta Agrawal says:

          Hi faisal yes you can have skimmed milk but then curd is a good form of probiotic and hence if you can include the same in your diet by any means it would be great

          • faisal malik says:

            hii mam…i m having low bp always…what should i take for keeping it at normal rate

          • Mukta Agrawal says:

            Hi Faisal for keeping your blood pressure in check you should be consuming foods high in sodium like Salt Water. Salt water helps treat low blood pressure because the sodium in salt increases blood pressure,Coffee,Raisins,Holy Basil,Beetroot Juice.

          • Mukta Agrawal says:

            Hi Faisal surely I will do the same do mail me below requirement- Full Name:  
            Age: 
            Height: 
            Weight:  
            Veg. / Non Veg. Diet:  
            Medical Problems (If Any):  
            Purpose for Diet chart  :

  40. Mrs. Manu Sagar says:

    Hello Madam,

    i am 33 year old. after my post pregnancy i put on 9 kgs of weight after controlling my food. doctor recently advised me to loose weight. i request you to help me out to loose weight.

    many thanks in advance,

    Manu

    • Mukta Agrawal says:

      Dear Manu I will surely help you with a diet chart but you have to mail me your complete details

      Full Name: 
      Age:
      Height: 
      Weight: 
      Veg. / Non Veg. Diet: 
      Medical Problems (If Any): 
      Purpose for Diet Chart:

      Mail all details at updates@inlifehealthcare.com

  41. Shweta says:

    Hi mam. I wanted to know about my diet . Actually I have PCOS and am really concerned about my health now. Please tell me. My age is 20 years right now .i am going to be 21 in may. And my weight is 45 kgs height -5ft. Please help. Thankyou

  42. Anjali says:

    Hi Mukta…
    thanks for sharing this simple and easy diet plan…. Actually I have a question to you that is it the ideal diet chat/plan for all age group/weight/height ??
    Please suggest me a balanced diet plan for 40 year old male with 84kg weight and 5.8 inches hieght..
    Awaiting for your positive response
    You may mail me at multitechindia2000@gmai.com

  43. Koyel Roy says:

    I m facing problem of gastritis and acidity . After dengue too much hair loss . I want to get rid of problem inernally with healthy day plan.

  44. Sree says:

    Hello madam I am 30yrs n 60kgs n 5.3ft… I want loose my wt to 53kg ..plz suggest me healthy diet plan to follow n I want keep my self fit n healthy with out any weakness become I feel very lathargic…

    • Mukta Agrawal says:

      Hi sree you are on the right page please follow the same diet chart and exercise for 45 min a day you will be able to loose in healthy manner

  45. Raj pratap says:

    Hi Mukta ma’am ….
    Plz suggest me a balance diet ..I’m 21 years old , Height 6 feet , weight 80 kg. I want to tonned body .
    Plz reply me

    • Mukta Agrawal says:

      Hi raj you can follow the same diet as it is a balanced diet and as per your height the quantity will be little high as per your apetite

  46. Nirali says:

    Hi Mukta,
    Great article..!!
    I wanna know the balanced diet for weight loss as i have job since 9 to night 9..sitting job..!!
    What cani do to lose weight..!!
    Please give proper diet chart..!!
    And lifestyle changes..

  47. Ganesh says:

    Hi
    I’am 33 years old, height :5.7ft,weight :69 kg.
    I look skinny but fat accumulated around my belly and looks akward.
    I started doing workouts for abs, cardio and for muscle gain.
    Please suggest me suitable diet plan for me.
    Thanks

  48. Meenu Malhotra says:

    Hey, Thanks for your article. I’m pure vegan. After doing gym i’m taking protein supplement. Is taking protein supplement is good for health or only strict to natural protein diet?

    • Mukta Agrawal says:

      Dear Meenu If we go through today’s fast life and purity of things I would suggest you taking protein supplements as it will give you required amount of pure protein and will also help in muscle building

  49. Sai Sri Harsha says:

    How can I increase my height? I am 16 yrs old and I am not even 5 feet. My hair is getting lost. How should I stop it and gain good growth of hair?

  50. Bilal Ahmer says:

    Hi madam i am bilal . i want to gain some weight i am 5″5′ in height and my weight is 45kgs i want to gain weight?? What should i do??

  51. Suraj Prakash says:

    Thank you very much, Madam, for your immediate response and guiding me on my dietary pattern. I really appreciate your efforts and dedication to help people to have good health.

    One more question I have if you can kindly answer. I drink about 4 litres of water every day. Is it fine or should I increase/reduce this quantity?

    Regards,

    Suraj Prakash.
    M: 9312218106
    Email: sp297@rediffmail.com

    • Mukta Agrawal says:

      Hi
      Your most welcome Suraj for appreciating me.
      Drinking 4 litres of water per day is perfectly okay But many scientific studies shows Drinking excess water may create a water imbalance in your body if you are not able to excrete it out.
      Hence i suggest you to drink 2-3 litres of water per day.

  52. Suraj Prakash says:

    Madam, Thanks for your article.

    I am a male of 54 years old. Till June this year my diabetes level was around 130 fasting and 170 PP for which I used to take a medicine. I also had high blood pressure for which I used to take a medicine. I also had high uric acid for which also I used to take a medicine.

    From June ownards I am taking the following diet due to which my blood sugar has almost come to normal and uric acid level is also normal. However, high blood pressure is still there for which I still take a medicine.

    In the morning I take a glass of jeera water, a glass of Loky+Karela+Amla+Kutchi Haldi Juice, I also take little bit sprouted Methi and 7 almods followed by salty Barely Dalia.

    In the lunch, I take three chapatis and two katories of green vegetable,

    At about 5:00 PM I take an apple. Again at about 7:00 PM I take another aple.

    At night, again I take barely Dalia either salty or sweet (with Gur and not sugar).

    With the above diet, my weight has come down to 83 from 95 in about four months. My height is 5′ 6″.

    I do not feel any weakness, though I realize that I have become more active.

    My working hours are huge i.e. from 9:00 AM till 10:30 PM. and I take my dinner at about 11:30 PM.

    My working involves desk work.

    Kindly advise whether my above diet is OK or I should change my diet.

    Regards – Suraj Prakash,
    M: 9312218106
    Email: sp297@rediffmail.com

    • Mukta Agrawal says:

      Dear Suraj
      Your most welcome and thank you for liking my article.
      I am so glad that you are following a specific dietary pattern which is very important for good health.
      As such there is no need of making any changes as you are taking a healthy diet.
      Instead of taking same fruit twice a day, i would suggest you to go for other snack options such as vegetable soup, high fibre biscuits or puffed rice or something like poha.
      I would just like to advise you to have meals on proper time rather then taking them late.
      You can also follow the below link which will be helpful to personalize your diet plan:
      Link – https://www.inlifehealthcare.com/blog/7-day-meal-plan-diabetic-2/#.WARUfo9961s

  53. Sai Sri Harsha says:

    Hi, I am 16 years old and I am very short and and I look like 12 year old kid. Can you please suggest a diet to increase my height. I frequently suffer from small diseases like viral fever and some big disease once in an year. So how to overcome this and increase immunity power? I am also suffering from hair loss and dandruff . What diet should I follow to strengthen my hair and grow good hair?

  54. Giriraj Agarwal says:

    Hi, thank you for the article
    i need you help to know the diet chart
    currently i run almost an hour in the evening and takes a normal diet as heavy breakfast 4-5 chapati in lunch with sabji and light dinner
    i currently weight 84 Kg with 183 cms height
    in coming months i am planning to shift my schedule to morning hours
    5:30 am – 06:30 am – running
    6:30 am to 07:00 am – dumbles and cardio

    please advise diet chart

  55. Sudeepto Kanungo says:

    Hi can you pls. guide on diet to reduce stomach fats becoz continuous 9 hrs. sitting working increased more stomach fat. To reduce belly pls. suggest diet so that the food can not be converted into fats.

  56. DIPAK DAD says:

    PLZ tell me, I AM 40 YRS OLD,Male,Rly Employe,8HRS. CONTINUE SITTING DUTY AS A BOOKING CLERKE, TELL ME WHOLE DAY DEIT chart.

  57. Mukund says:

    Hi
    I am Mukund . I am 51 years old. I am slightly suffering from bone ache since one month. Please let me know what medicine I have to take or which food I have to take
    Please advise
    Thanks and regards

  58. Nidhi Papneja says:

    Hi I m nidhi, I m suffering from hitas hernia, I sometimes hv difficulty in swallowing, sometimes chest conjestions, cud u recommended me a diet, which best suits my body. I m 34 yrs old lady, height 5’5″

  59. mohammad khadim says:

    Hello, I suffered from GI bleed (peptic ulcer) last year. Now I am having acidity most of the time . Please suggest hygienic and well balanced diet , so that I can get relieved from acidity and maintain a good health and physique.

    • Mukta Agrawal says:

      Hi Mohammad to get relieve from a acidity you need to take gluten free and lactose free diet in which you need to avoid all wheat and wheat based products like ,wheat flour, rava, maida, breads, biscuits and bakery products and also Milk.Once you follow this for 3 months you can see a good relieve also you need to take Prebiotic and Probiotic supplement

  60. Alok Panigrahi says:

    Nice diet plan mukta. Indeed a superb and simple one. I have to work in shifts . can you please suggest me a balanced plan for me??

  61. Ashvika says:

    Hey…loved your article… just wanted to ask…are our regular dals rich in proteins…n can i take them for my regular protein consumption.I want to loose around 30 kgs weight n its urgent!…n i needmy skin to glow from inside out!…
    Thanks…hope u help

    • Mukta Agrawal says:

      Dear Ashvika our dals are having protein but the protein is not complete till it is combined with carbohydrates and again taking too much carbohydrate will not help in loose weight.If you need to loose 30 Kg you need combination of Diet+ Exercise+ supplements all three will surely help you.You can take the below supplements – Garcinia Cambodia- Dosage- 3 times a day 30 min before meals with 2 glasses of water and in protein you can go with skimmed milk, curd, buttermilk,Soy Proteins etc and also you can take Whey protein powder- Dosage- 2 scoops per day

  62. Neesu Sharma says:

    Hi Mukta,

    loved your article and the diet chart. it is simple and best of what i have seen online so far. Can you help in customising the diet chart for some one diabetic as they need to take food intake on short intervals with keeping in mind the glucose intake.

  63. Manish says:

    Hi very useful article. Most of the time such articles are from western side usually contain non veg items. but I appreciate this being veg balance diet.

    Manish

  64. bro peter says:

    The elaborations that you made over the healthy diet will hopefully balance my नाजुक स body .. 🙂 ☺ well done ???

    • Mukta Agrawal says:

      Thanks and consuming fruits after 6 obstructs the consumption of their nutrients to the body as body slow down its metabolism after 6.00 pm and fruits contains fructose which are nothing but form of sugar and hence it is always better to consume fruits in morning hours

  65. Rishikesh says:

    Hi Mukta,

    Thanks for the Balanced Diet Chart. I have one question how safe is multivitamin pills or body builder powder are they have any side effect please advice.

  66. anita says:

    Hi Mukta good diet chart, i just have one clarification I was suggested by someone not to eat green chillies due to gastric, so I eat only red chillies, do you have any alternative.

    • Mukta Agrawal says:

      Dear Anita,

      I would suggest having green chilies rather than red ones.Green chilies are rich in vitamin C and also is a natural antioxidant
      Green chillies are better than red especially if the latter is from India. I do agree that both impart different flavors to the food being cooked, but red chillies from India were reported to contain Acridine & Azo dyes, that are carcinogenic (cancer causing). Especially, when we try imparting the deep red color through Kashmir Chillies, they contain these dyes.
      Green chillies do contain methylene green based dyes (acidic) for visual appeal, but these are less harmful than the ones in red.

    • Mukta Agrawal says:

      Thanks a lot bala for appreciating the article. I completely agree with you, if the food choices are good your diet will always be balanced and healthy.

  67. bachan singh gusain says:

    A very nice and useful article suggesting diet chart,that any one can follow may be vegetarian or non veg. for a healthy and long life.I am one of them who is following the valuable suggestion given earlier by you and feeling nice.lot of thanks for giving useful articles to people/friends,will try to send these to my friends for quarries/suggestions.

    • Mukta Agrawal says:

      Thansk Bachan singh for following my tips.You most welcome to share information with family and friends.If they have any query they can email to me .

  68. aditya says:

    Very nice article. One could see all vital information at one place. Thus will for sure benefits lots of people. One should print this and paste in kitchen and office.:).
    Well job done Mukta Ji.

  69. Kevin says:

    One of your best advice and your servicing help pleased me to the heart. Thank you for giving your time to make such wonderful article. Telling you I am forwarding this to a friend.

    • Mukta Agrawal says:

      Thanks a lot Kevin for liking my articles and appreciating them.
      You are most welcome.I appreciate your effort on the contrary for removing your precious time and reading my articles.Please do forward them to your friends and family.

  70. Dr Bhavesh Thakkar says:

    Hi Muktaji…..Once again a refreshing artice with all basics getting cleared…I had one query regarding the diet chart as to how may calories does it cover n whether d diet chart suggested be sufficient in an active person with moderate amount of exercise. ??The breakfast as the general belief is should be heavy…

    • Mukta Agrawal says:

      Hello Dr Bhavesh, I am glad that you like my articles and that is all my motivation to bring all new and interesting stuffs in front of you.
      The above diet chart consist of approx 1500-1700 kcal which is quite sufficient for an active person who is doing 30 minutes of exercise.Also as I always say that you can increase a little quantity if you feel hungry as diet never means to stay hungry.But the most important thing is quality of each meal should be maintained.
      You are absolutely right that breakfast should be heavy but not necessarily in terms of calories.
      My breakfast is rich in fibre,carbohydrate,protein and also some amount of fats and hence it is a perfect combination.
      Please get back to me for further queries.

  71. Vrushali & Narayan says:

    Dear Muktaji

    Warm Greetings!!!!

    U have given Lamp-Lighter in our Hands!! We will suggest it to All Our Clients,

    those wish to Live Lives Better….Regards,Vrushali & Narayan Kulkarni

    • Mukta Agrawal says:

      Dear Vrushali and Narayan ,

      I am glad, that being yourself a health expert,you are appreciating my article.
      This is one way to streamline all our thoughts and I am happy that you agree to share it with your clients.
      As a nutritionist we need to follow a uniform pattern so that our clients are not confused and can increase their trust on nutritionist.
      Thank and will wait for your feedback.

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