Adulthood

In adulthood, the body necessitates nutrients to generate energy, repair damaged tissues, and sustain essential bodily functions. It is crucial for adults to maintain a balanced diet that encompasses all necessary nutrients, as this stage of life often brings increased responsibilities that demand higher energy levels. A well-rounded diet should incorporate items from all food groups. Failure to adhere to a balanced diet can result in numerous health issues during adulthood and as one ages.

EARLY MORNING

Luke warm water / Soaked Almond – 5 / Soaked Raisins – 5 /Figs -2 / Indian gooseberry -2 / Aloe Vera juice

BREAKFAST

Vegetable poha / Vegetable porridge / Vegetable upma / Ragi chapatti/ Multigrain chapatti + Vegetable / Fresh Juice / Milk + boiled eggs

MID MORNING

Fruit juice/ Fruits/ Herbal tea/Green tea

LUNCH

Chapatti / Multigrain Chapatti / white rice / brown rice / Veg pulao / Veg + Dal + Curd / + Salad/ non –veg (once in a week)

EVENING

Fruit / Sprouts chat / Rice flakes / Egg-1 / Soup / roasted makhane / roasted chickpeas /makhane kheer / Baked apple chips / Roasted seeds mix / Beans chat / Ragi halwa (ocassionaly) ,

DINNER

Chapatti / Multigrain Chapatti / white/brown rice / Veg pulao / Veg + Dal + Curd + Salad

BED TIME

Skimmed milk + a pinch of turmeric / ¼ tsp of Cow’s ghee

DIET INSTRUCTIONS

ALLOWED TO TAKE	AVOID
FRUITS	FRUITS
Apple, Banana, Water melon, Muskmelon, Avocado, Peaches, Pear, Coconut, Pomegranate, All types of berries, Figs, Mango, Litchi, Custard apple, Orange, Sweet lime, Sapodilla, Pineapple, Grapes Note: All seasonal fruits can be consumed	Canned fruits and juices
VEGETABLES	VEGETABLES
Zucchini, Sweet potato, Pumpkin, Ginger, Celery, Eggplant, Tomatoes, Red onion, Coriander, Radish, Broccoli, Cabbage, Cauliflower, Kale, Mushrooms, Spinach, Carrot, Peas, Fenugreek leaves, Potato, Yam, Okra, Bottle gourd, Bitter gourd Note: All seasonal vegetables can be consumed.	Canned vegetables and frozen vegetables
PULSES	PULSES
All pulse and legumes	Nil
DRY FRUITS & SEEDS	DRY FRUITS & SEEDS
Almond, Raisins, Ground Nuts, Walnut, Pistachio, Cashew, Pumpkin Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds, Sesame Seeds.	Nil
CEREALS	CEREALS
Wheat, White rice, Brown rice, Sorghum, Amaranth, Finger millet, Foxtail millet, Pearl millet, Buckwheat, Little millet Flour Ratio – Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)	Refined flour and its products
OILS	OILS
Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil, Coconut oil, Butter.	Cream, Palm oil,
DRINKS	DRINKS
Coconut water, Sugarcane juice, Homemade soups, Green juice, Herbal tea, Aloe Vera juice, Buttermilk, Milk, Shakes, Smoothie, Homemade juices	Whole milk drinks, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks
SPICES	SPICES
Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel, Cinnamon	Red chilies
MILK & MILK PRODUCTS	MILK & MILK PRODUCTS
Low-fat milk, Cheese, Curd, Yogurt, Buttermilk, Cottage cheese	Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, unpasteurized cheese.
FLESH FOODS	FLESH FOODS
Egg white, Grilled Fish, Lean meat, Skinless chicken, Shrimp, Crab, Sole, Sardine, Clams, Oyster, Lobster	Processed and fried meat, Red meat- (Beef, Lamb, Pork), Fishes – (Tile fish, Shark, Swordfish, King Mackerel, Marlin, Bluefin Tuna).
OTHERS	OTHERS
Homemade vegetable and fruit juices, Honey, Jaggery, Soyabean, Tofu	All bakery products, Too much salt, Junk food, Oily food, Vinegar, Pickles, Margarine Cake, Chocolate, Pastries, Biscuits , Cheese, deep Fried food, Frozen food

LIFESTYLE AND DIETARY RECOMMENDATIONS

Ensure adequate hydration by consuming 7 to 9 glasses of water daily.
Refrain from omitting meals.
Engage in regular physical activity; practices such as meditation and yoga are advisable.
Adhere closely to the prescribed dietary plan.

Things in this Diet Chart May Vary Patient to Patient due to the Associated Health Issues, so better to consult Ayurveda Experts for better results.