Healthy Diet Chart: What to Eat and When?

Healthy Diet Chart: What to Eat and When?

Whether you are growing in age and looking for ways to keep the best of your health or want to manage your weight properly, a healthy diet chart helps you either way. A well charted path helps you move in the right direction. The right combination of food consumed at the right time can make a world of difference for the ones who remain in the pursuit of health and fitness.

Let us have a quick look at what to eat and at what time.

What All in the Breakfast? (Ideal Time: 7-8 am, Never be taken after 10 am)

Being the most important meal of the day, it needs your special attention. A well planned breakfast taken at the right time boosts your metabolism. And helps you lose extra fat around the abdominal area. Here are some ideas which you can include in your diet chart:

Oats/Porridge Pudding:

oats p

How to Make?

This is the simplest and quickest breakfast idea. Being full of highly soluble fibers, oat/porridge keeps you full for a long time and therefore you do not need to eat more. Use fat-free (toned) milk. Pour 2-3 big tbsp of oats in a glassful of boiling milk, stir it for 5 minutes and simmer. Once the mixture becomes uniform, take it out, bring it to cool and sprinkle finely chopped almonds, berries, resins etc.

Spinach Omelette With Veggie Sandwich:


How to Make?

To make a veggie sandwich, chop tomatoes, coriander, capsicum, cabbage etc, take two loaves of whole wheat bread and stuff it with these veggies and salt, black pepper/red chili to taste. To make spinach omelet, mix finely chopped spinach leaves in egg white and fry it. You can take this with a glassful of freshly squeezed fruit/veggie juice.

Having protein in the breakfast keeps you satiated for a long time. So, instead of carbohydrates consider having proteins in your breakfast.

Boiled Chick Peas/Sprouts:


How to Make?

Soak chickpeas overnight and bring them to boil in the morning. Strain the water and mix finely chopped coriander and lettuce leaves, green chilies, tomatoes, etc. Add lemon juice, salt and spices to taste. Eat a bowlful of it to keep you full for a long time. You can make use of the same recipe to make gram/lentil sprouts tasty.

What in Lunch? (Ideal Time: 12-1 pm. Never have it after 3 pm)

It is better to keep your lunch light. Do not fill your stomach up to brim with carbohydrates and supplement this meal with a lot of veggies in the guise of salad.

Lentils and Brown Rice:

Lentils are one of the richest sources of proteins. Make it a point to boil them and not deep fry to cook. You can have it with brown rice or two loaves of brown breads. Incorporate carrots, lettuce leaves, tomatoes etc in the guise of salad and take a bowlful of veggie soup along.

Lemon Rice With Veggies:


How to Make?

Lemon rice is one of the tastiest and the healthiest food item to incorporate in your healthy diet chart. To make it, take a bowlful of brown rice and bring it to boil in two bowlfuls of water. Mix two tbsp of lemon juice. Dress it with boiled carrots, beans, peas, capsicum, tomatoes, etc. Take this along with hot veggie soup and a lot of salad.

Egg Curry and Brown Rice:

How to Make?

Boil 2-3 eggs, take out their shells. To prepare curry, make a paste of garlic, ginger, onions and green chili. Put oil on a pan and pour the paste, mix it well and simmer. Add spices, salt, pepper, coriander powder, etc. Stir again and close the lid. Add the boiled eggs to this mixture, pour some water and bring it to boil. Simmer till the mixture is uniform. Boil the brown rice and strain the water. The healthy food is ready to eat! Take it with a lot of green veggies.

What in Supper? (Ideal Time 4-5 pm)


Make sure you take a detoxifying and refreshing green tea in supper along with popcorns, whole wheat biscuits, egg whites etc.

What in Dinner? (Ideal Time 7-8 pm, Never have it after 10 pm)

Try to keep dinner the lightest meal. But make sure that you include a lot of fibers, proteins and good carbs.

Red Beans With Veggie Soup and Chappatis:


How to Make?

Soak red beans overnight and bring them to boil in the morning. Prepare curry (see egg curry recipe) separately. Pour the boiled red beans and stir well. Mix water to it. Bring it to boil and simmer. Take this with chappatis and veggie soup.

Similarly, you can cook chick peas curry or Indian cheese curry and have them chappatis, a lot of salad and veggie soup.

When Should You Drink Water?


This is one of the commonly asked questions. When to drink the water before meals, between or after it? Take water either an an hour before your meal or about half an hour after having your meal. Taking water before or between your meals, dilute your digestive juices and hampers the digestion process. It is better to take a buttermilk along with your meals, if you feel the urge as it does not have any adverse consequences.

Important to Note:

Apart from following a healthy diet chart religiously to lose weight, you should keep yourself well hydrated. Drink 8-10 glasses of water. To flush the toxins out of your body, take 3 cups of green tea daily. Boiled mint leaves and coriander also detoxifies your body. Besides having these 3-4 important meals of the day, you need to eat something in the gap of every 3-4 hours (fruits that have low fructose levels like oranges and grapes).

This raises your body metabolism and helps you achieve your weight loss goal. As soon as the food gets digested, your brain starts giving commands to your body and you feel hungry. Do not deprive yourself from food at this time or else your body thinks you are starving and begins to store fat. Follow a healthy diet chart to lose weight effectively and to remain in the pink of your health.

Written by admin View all posts by this author →

Health and beauty are my favorite niches. It makes me happy to explore the facts of good health and i endeavor to bring it to fore for the benefits of visitors.

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