Menu Plan for the Busy Office Worker  


As both husband and wife rush out to work and even many young people are adjusting to  late hours in the evening, late dinner and then again rushing to work by 9am., balanced meals or menu planning has become the last or least priority.

Everything will go fine for some months, may be even for a year or two and then you will see your body, mind and personality cracking up. We believe that you are what you eat. Food is needed to nourish your body and give you basic energy to work. You also need energy and a proper balance of nutrients to sustain your body and in turn this helps you to think and use your brain and all your God given talents and abilities. Finally if you are properly nourished and properly proportioned in body, you are emotionally calm and happy and a enjoyable person to be with.

In todays competitive world people are looking for short cuts and cover ups and think they can buy everything with money. It does not work with your body. If you neglect something as basic as balanced meals and food the price you pay later is very big and some damages are irreparable.

So how can we work out on a balanced menu for a busy person? The first step is to make a commitment to look after your body and feed yourself with 3 balanced meals

1.  Never skip a meal

2.  The second is to ensure that every meal is a combination of  carbohydrate and      protein foods.

Carbohydrate foods are breads, roti, rice, cereals, oats etc. Protein foods are dhals and pulses, milk, curd, egg, eggwhite, fish, poultry etc.

A meal should never be only fruits, only soup, only boiled vegetables or even only egg  or fried chicken etc.

3. Keep fatty food intake to a minimum. Cut down on fried snacks and sweets and make     sure that a meal is never a packet of chips, a samosa, a puff or a slice of cake.

4. Eat plenty of fruits and fresh salad daily to boost your vitamin and mineral intake and     keep you energetic and put a bounce into your walk and glow on your face.

5. Last but not the least, drink 2-3 liters of water throughout the day. If you dont drink     enough water you get dehydrated, you will look and feel like a withering or drooping     plant. You lose concentration power and focus.

Menu plan

  Breakfast 2 slice whole wheat bread

  plus jam/ honey/ egg white/slices of tomato/ cucumber

  plus a glass of skimmed milk.
  Cornflakes (cereal)with skimmed milk.
  Idli/dosa, plus sambar, plus a glass of milk.

11am Fruit

Lunch -  Rice plus sambar plus vegetables plus curd and salad 
              Dry chapatti plus pulses plus vegetables plus curd and salad  
              Dry chapatti, chicken or fish or egg plus vegetables plus salad.

4.30 Tea/coffee plus marie biscuit or  whole wheat bread

6pm Fruit

Dinner Roti plus dhal or pulses  plus curd and salad

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