My Healthy Eating Plan

by Jaya Sangeetha Priya
(Chennai, India)

To start, in the morning we can have some heavy food, so that it gives us energy throughout the day. The following things can be eaten in the morning

1) A good cup of pasteurized milk without sugar. You can add 2 cashews, 2 raisins, oats, corn flacks, etc

Note: Coffee and tea should be avoided.

2) After 2 hours you can have a variety of fruits.

For example, take 1 apple, 1 banana, 1/4 of pineapple and cut these into small pieces. Add 1 teaspoon of honey and 1 teaspoon of lime juice. This mixture helps produce a balanced diet.

In the afternoon you can have a cup of rice with vegetable gravy and two different kootus. Kootus is a mixture of boiled gram dhall and vegetables. Vegetables can be pumpkin, snake gourd, bottle gourd etc.

In the evening 1) A good cup of pasteurized milk without sugar.

In the night( any one of these)

1) 2 Rotis which is made out of wheat .
2) 2 wheat breads
3) 2 Ragi dosai
Ragi dosai can be made by mixing orid dhall and ragi flour.

The points to remember in this are:

1)Eat enough calories but not too many.
2)Eat a wide variety of foods.
3)Keep portions moderate, especially high-calorie foods.
4)Eat plenty of fruits, vegetables, grains, and legumes.
5)Drink more water.
6)Limit sugary foods, salt, and refined-grain products.