Diet Plan for Working Men and Women

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 today’s 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 don’t 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/egg/slices of tomato/ cucumber
plus a glass of skimmed milk.
or
Cornflakes (cereal)with skimmed milk.
or
Idli/dosa, plus sambar, plus a glass of milk.

11am - Fruit

Lunch - Rice plus sambar plus vegetables plus curd and salad
or
Dry chapatti plus pulses plus vegetables plus curd and salad
or
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