Healthy Meal Planner Chart
Eat your food like your medicines or else you will eat your medicines like food”
What to cook today? Before you decide what to cook think how much nutrition you are planning for the day. Confused?
Sit back and Relax , Just refer to our Healthy Plate Planner Chart and you are all set to go for a healthy diet!
Healthy Plate Planner Chart
Choose seasonal vegetables for your plate. Un-cooked or saute’ Seasonal Vegetables so it’s nutrition are intact. In some cases its 100% Juice can be used to but it’s not recommended in some cases like diabetes. Your 1/4 of plate must compromise with this section.
Choose different fresh fruits of season. Choose fruit that helps in any of the disease you have like grape fruits is good for Cholesterol . Make a combination of your fruits you can use dried fruits too but avoid canned or frozen fruits. Fill quarter of your plate with fruits
Choose from whole grains and that too organic. Whole wheat, oatmeal and brown rice is good to choose where refined grains and white rice is not a healthy choice!
Fill quarter of your plate with whole grains of your choice.
Nuts, Bean, Peas, Lentils, meat, soy, eggs, seafood contains protein. You can choose what ever class of proteins you want to but BEWARE of any allergic reaction you may have, like with nuts some people have nuts allergy or egg allergy. Choose lean in meat, mutton.
Fill quarter of your plate with Protein
Choose Calcium-enrich foods, avoid excess of cheese, once a month is enough. Full fat or skim milk decide with your age and condition. Like younger kids are advised to go with fat milk and yogurt where with the elders skim milk or 1% Fat milk or yogrut is preferred.
Use yogurt in your daily diet.
1 cup yogurt or 1 glass full of milk is recommended