THE IDEAL MEAL :
BREAKFAST
1 Fruit (carbohydrate, fibre) + 5 almonds + 1 walnut (proteins and good fats) + 2 slices of whole wheat toast with lettuce, tomato (carbohydrate and fibre) and curd spread (cource of vitamin B12 and proteins for vegetarians)
OR
Oats (excellant source of fibre, vitamin B, thiamin, manganese) + 1/2 cup skimmed milk + 1 chopped apple (an antioxidant and low in glycemic index) + 2 teaspoons raisins (natural sugar and rich in iron) + 1 tablespoon chopped walnut + 1 tablespoon ground flaxseeds (essential omega 3 fatt acids)
MID-MORNING SNACK
1 cup green tea ( as it is an antioxidant )
OR
Ginger Tea + 1 banana (An excellant source of potassium, vitamin b12, folate & fibre)
LUNCH
Unlimited veggeis + salads (anti-oxidants, fibre) + 1 bowl of sprout (rich in proteins) + 1 cup low-fat curd + multi-grain roti or rice (carbohydrates),
Pulses are a good source of protein and combined with rice, they give a complete meal comprising of all the eight amino acids which the body needs. Curd has Vitamin B which gives energy.
MID-EVENING SNACK
15-18 nuts (Walnuts, almods and pistachios). Nuts are power snacks as they are rich in proteins, vitamins and fatty acids.
DINNER
Dal (proteins) or fish (excellant source of complete protein, iron, omega 3 fatty acids and mineral) + veggies + steamed rice or roti + salad.
Avoid sprouts at night as they can gause gas. Also avoid read meat as it is high in fat and very heavy to digest.
Source : Times Network
