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Diet Plan for Adult People

During adulthood, it is essential to follow a balanced diet. Eating a variety of foods from all food groups can help supply the nutrients a person needs as they age. Balanced diet is associated with good health, prevention of diseases and recovery from illnesses. A healthy and balanced diet protects against malnutrition in all its forms and against all non-communicable diseases too.

Vegetables
To Avoid To Consume
Canned vegetables Zucchini
Frozen vegetables Sweet potato
- Pumpkin
- Ginger
- Celery
- Spinach
- Fenugreek leaves
Cereals
Refined flour and its products Wheat
- White rice
- Brown rice
- Amaranth
- Finger millet
- Foxtail millet
Fruits
Canned fruits and juices Apple
- Banana
- Water melon
- Muskmelon
- Avocado
- Peaches
- Pear
- Coconut
- Pomegranate
- Sweet lime
- Sapodilla
- Pineapple
- Grapes
Diary Products
Whole milk and cream Low-fat milk
Full-fat yoghurt Cheese
Cream cheese Curd
Condensed milk Yogurt
Unpasteurized cheese Buttermilk
- Cottage cheese
Oils
Cream Cow ghee
Palm oil Sunflower oil
- Canola oil
- Olive oil
- Mustard oil
Spices
Red chilies Cumin
- Coriander
- Salt
- Turmeric
- Ginger
- Pepper
- Fennel
- Cinnamon
Drinks
Whole milk drinks Coconut water
canned soup and packaged soup Sugarcane juice
Alcohol Homemade soups
Sweetened drinks Green juice
Squashes Herbal tea
Carbonated drinks Aloe Vera juice
- Buttermilk
- Milk
- Shakes
- Smoothie
- Homemade juices
Non-Veg
Processed and fried meat Egg white
Red meat- (Beef,Lamb,Pork) Grilled Fish
Fishes – ( Tile fish,Shark,Swordfish,King Mackerel,Marlin,Bluefin Tuna) Lean meat
- Skinless chicken ,Shrimp
- Crab
- Sole

Diet Chart For Adult People

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

BedTime

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