Hi I cam see you are 37 yrs male. Sir Few other details need to be known before you suggest a healthy diet. Your level of activity, your eating habits, your job scenario working hours. Are you a vegetarian or non-vegetarian? Are you allergic to any specific foods. Do you have any health issues. Many other considerations need to be evaluated before suggesting a healthy diet. For a normal person with medium level of activity and exercise you need to eat cereals, pulses with large helping of green leafy vegetables,, 3 to 5 portions of vegetables, 1 to 2 portions of fruit If you are a non veg have more of chicken, fish, eggs 3 to 4 times a week. Avoid red meat, shellfish. Add olive oil, groundnut oil, Gingelly seed oil preferably cold pressed mac 10 to 15 mL / day. Include 2 to 2.5 l of water or fluids in the form of thin juices, coffee, tea all include Avoid white sugar, butter, vanaspati.

For overall fitness you need to follow a holistic approach including factors such as nutrition, exercise, and daily lifestyle habits. -For nutrition, do follow the balanced plate method while planning your meals and focus on diet based on whole foods and avoid foods which are processed, packaged, high in sugar and baked. -Do consume three major meals with two small meals (mid-morning and snacks) for better distribution and sustained energy levels. -For mid-morning, you can consume any seasonal fruit of your choice with a handful of nuts or buttermilk/coconut water to help you keep energized. -For snacks, you can try healthy options such as roasted makhana or peanut chana mix and avoid fried snack options. -Make sure you incorporate at least 45 minutes of daily physical activity five times a week and stay well hydrated with water consumption up to 2 to 2.5l of water daily. -Sleep plays an important role in your daily fitness; make sure you get at least eight to nine hours of sleep daily and keep stress in check with daily meditation and breathing exercises.

Cut your carbs Increase protein Choose good fat over bad fat Include fibre For personalised diet chat book appointment on Practo

Required blood reports and a detailed 24-hour dietary recall

As we all know. One size doesn't fits for all. Yes diet plays 70% role but 30% others factors are also equally important. If combined together then only one can lead a healthy life. For customized diet plan. DM me

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Simple , practical and lifelong dietary guidelines for healthy lifestyle 1. Start your day right Warm water with 5-6 soaked almonds + 1-2 walnuts 2. Follow 4-5 meal rule Eating 3 main meals + 1 -2 light snacks Breakfast: Oats + fruits Poha / Upma Moong dal chilla 2 boiled eggs Sprouts bowl Mid morning Any fruit Lunch Includes 1-2 chapati or 1 cup rice 1 bowl dal / eggs/ chicken/ paneer 1 bowl sabji Salad Curd Evening snack Fruits Roasted chana Makhana Coconut water Green tea Buttermilk Dinner Vegetable khichadi Daliya Chapati + dal + sabji Soup + stir fried veggies Try to have dinner 2-3 hours before sleep Foods you must include Seasonal fruit 1-2 Vegetables 2-3 cups Salad 1 bowl Protein ( dal , eggs, chicken , paneer , tofu, sprouts) Good fats : nuts , seeds Complex carbs: phulka , brown rice, oats , millets Foods to avoid Deep fried snacks Sugary drinks Alcohol Excess tea / coffee Packaged foods , chips , biscuits Smart cooking tips Use less oil Prefer steamed, boiled, sauteed Avoid reheating oil Hydration 2.5-3 liter/ day Lifestyle management Daily 30-45 minutes walk Exercise 4-5 days/ week ( strength + cardio) Stretching daily Avoid late night eating Stay consistent Reduce screen time before sleep

There is no definition for healthy food. As an individual you needs and requirement will be different to another person. Healthy meal guideline varies person to person. It depends as per your lifestyle/ work routine/sleep pattern/ stress level etc. Better to discuss all the details first to plan a best diet pattern.

Hello user Sure ,we will help you But before prescribing any thing we need some information like . Vitals . Purpose . Medical history . Family history . Occupation . Physical activity . Daily routine And many more So, if you want to contact us,you can contact us directly thru the link below or via Practo

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There is no one size fit all when it comes to Nutrition. Each person is unique and different but focus on eating whole foods - 1. whole grains, foxtail millets, oats, jowar, ragi, buckwheat, whole wheat if you are not gluten intolerant 2. low fat dairy if you are not lactose intolerant. Or else plant based milk like soy or almond milk 3. nuts, seeds- pumpkin seeds, walnuts, sesame seeds, almonds, pistachios, hemp seeds 4. lots of local seasonal fruits and vegetables- 5. Include probiotics like yoghurt, kimchi, sauerkraut, kanji, these ensure gut Microbiome diversity 6. Most important eat adequate protein that suits your gut. 7. avoid processed and packaged foods as much as possible. Lifestyle 1. Follow the circadian rhythm, Follow proper meal timings with wholesome breakfast, lunch, light dinner. Good sleep is as essential as good nutrition. Maintain a sleep ritual 2. Movement is essential. Make small lifestyle changes like using the staircase whenever possible. If you could include 5-10k steps everyday. Include cardio and strength training in your routine to build muscle 3. Hydration- Most people overlook this but keeping yourself hydrated is essential to your well being. Hydration can come in through plain water, soups, herbal teas, veg juices 4. Go for a full body blood investigation every 6 months and work with a Nutritionist to understand your bio makers and to work in the direction of your well being

There is no guarantee regular routine that you follow lifelong to add balance with time and age you need alteration into it