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How can I stay fit and healthy.
Tell me a regular routine so that I will remain healthy and lead a good lifestyle. Explain me food as well what to consume and when to consume.
Answers (13)
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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.
Next Steps
The suggestions are for a normal 37 yr old
Exercise at least 30 mins min 5 times a week.
For more suggestions you could through Practo directly
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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.
Next Steps
Do consult me for a personalized diet plan to help you achieve your health goals.
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Cut your carbs
Increase protein
Choose good fat over bad fat
Include fibre
For personalised diet chat book appointment on Practo
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Required blood reports and a detailed 24-hour dietary recall
Next Steps
For a proper consultation please take the appointment
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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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For achieving a better health and personalised plans please book a consultation.
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Please ask me directly for personalized diet plan for you.
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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
Next Steps
For more information or to contact me directly or via phone or for online counseling contact https://wa.me/message/vb6twvy2bpl2k1
Thanks with Regards
Dt. Ankita
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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
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
There is no guarantee regular routine that you follow lifelong to add balance with time and age you need alteration into it
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
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
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Ms. Swarn Shikha Sharma
Dietitian/Nutritionist
20 yrs exp
Delhi
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.
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good morning pls kindly take up direct consultation.
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