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 |
Luke warm water / Soaked Almond - 5 / Soaked Raisins - 5 /Figs -2 / Indian gooseberry -2 / Aloe vera juice
Vegetable poha / Vegetable porridge / Vegetable upma / Ragi chapatti/ Multigrain chapatti + Vegetable / Fresh Juice / Milk + boiled eggs
Fruit juice/ Fruits/ Herbal tea/Green tea
Chapatti / Multigrain Chapatti / white rice / brown rice / Veg pulao / Veg + Dal + Curd / + Salad/ non –veg (once in a week)
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)
Chapatti / Multigrain Chapatti / white/brown rice / Veg pulao / Veg + Dal + Curd + Salad
Skimmed milk + a pinch of turmeric / ¼ tsp of Cow’s ghee