Eat whole grains such as brown rice, whole wheat flour, oats, millets, etc.
Include beans, lentils & pulses as these are good sources of protein.
Include fresh fruits & vegetables (bright coloured fruits & vegetables like red capsicum, carrots, beetroot & greens, etc.)
Drink 8-20 glasses of water and hydrate yourself. Water helps to flush out toxins.
Citrus fruits like lemons & oranges are a good source of Vitamin C which is key in improving immunity levels & to fight off infections.
Include spices like ginger, garlic & turmeric which are natural immunity boosters.
Eat home-cooked food. Use low fat and less oil for cooking food.
Wash fruits and vegetables before use.
Include low-fat milk & yogurt as they are good sources of protein & calcium.
If you crave something sweet, fresh fruit should always be the priority. Frozen fruits, canned fruits in juice rather than syrup, and dried fruits with no added sugar are also good options.
You should eat a variety of fresh and unprocessed foods every day to get the vitamins,minerals,dietary fibre,protein and antioxidants your body needs.
Drink enough water.
Eat fruits.
vegetables.
legumes (e.g. lentils, beans).
nuts and whole grains
e.g. unprocessed maize.
millet
oats
wheat
brown rice or starchy tubers.
roots such as potato, yam, taro or cassava
Foods from animal sources (e.g. meat, fish, eggs and milk).
snacks
choose raw vegetables.
fresh fruit rather than foods that are high in sugar,fat or salt.
Breakfast
For breakfast have besan/dal/ragi/spinach chilla with mint chutney or vegetable poha or idli sambar or uttapam with coconut chutney or a stuffed omelette with corn and spinach along with a tall glass of buttermilk.
Mid-Morning
Coconut water or beetroot, spinach and amla juice with a fruit of your choice (kiwi, orange, apple, papaya, pineapple).
Lunch
Jeera rice, Ajwain roti, Rajma, Gajar Matar sabzi with a bowl of fresh curd.
Or egg rice, Ajwain roti, Methi aloo, dal (of your choice) with a bowl of curd.
Or vegetable daliya, chickpea with a bowl of curd.
Evening
Herbal tea with sweet potato/chickpea/rajma/corn/sprout chaat and any fruit of your choice.Late evening: Kala chana soup/Chicken soup/Mix vegetable soup/dal soup/fruit.
Dinner
Moong dal khichdi with vegetables Or rice chicken vegetable bowl.
or garlic Roti with paneer bhurji and mixed vegetables.
