“Health is Wealth.” Often, we have heard the saying, but do we actually follow it? In today’s sedentary lifestyle, sticking to a healthy diet can be very challenging. However, people opt for diet charts to keep an active track of their health but just like our new resolutions, it fails! But do not worry, folks; in this article, we will be listing out all the essential things that your diet chart must have so that you can keep an active track of your health as well as will make you fall in love with your fitness journey. Read on to know more!
Healthy Diet Chart:
Before we talk about the diet chart and all the nuances of it, it is important for you all to know what is actually a healthy chart? Well, in simpler terms, it is a food chart or a diet plan that is meant to keep you healthy. When you follow a healthy chart your body will feel not only healthy but will also help you fight against various illnesses. It will help your body to stay in an optimal state and, in short, will keep your body happy and healthy!
So, when we say diet chart, ideally, it should include all foods that are healthy, but what it actually should contain is the right amounts of micro and macronutrients. A diet chart must be opted for by those people who are facing problems with health issues such as obesity and diabetes. However, in the upcoming section of this article, we will be talking about the ones who must opt for a diet chart. Head to the next section now!
Who Must Opt for a Diet Chart?
As we have mentioned earlier, a diet food chart must be followed by people who have extreme conditions such as:
- If you have high cholesterol levels
- If you suffer from vitamin deficiency
- If you suffer from other disorders that require dietary changes
- If you are diabetic
- If you have high blood pressure
- If you are higher weight and have a high body mass index
It is of utmost importance that people with the above-mentioned conditions follow a diet plan as it will help them get all the micro and macronutrients in the right quantity as per their health issues.
Now that we have given you all a brief overview of a nutrition food chart let us head to the next section of the article, where we will list down a proper healthy diet chart for you. So, head to the next section to know more!
Food Chart for Females:
It is of utmost importance for females to follow a diet chart as there are many changes that go on in a female body due to the sedentary lifestyle today. Hence, following a proper diet is important. So, let’s see what you can include in a female diet chart.
Breakfast:
Wholegrain Cereal and Low fat Milk:
You can have a bowl of wholegrain cereal, ideally a 60g bowl, and pair it up with low-fat milk. This way you will be getting a wholesome meal, and the bowl of wholegrain cereal will be providing you with all the essential minerals like zinc, magnesium, copper, and phosphorus. You will also be getting some essential B-group vitamins. Low-fat milk will give you essential calcium without giving you fats in heavy amounts.
Lunch:
Chicken Salad with Vegetables:
For lunch, you can include a bowl of chicken salad with veggies in your diet chart. This is a highly nutritious combination as chicken contains protein, and veggies have loads of fiber and multivitamins. Perfect for a daily hectic day!
Snack:
Fruit Salad with Nuts:
Keep the snack light with a good amount of fruits, which you can have as a fruit salad which will provide many essential vitamins and minerals. When you pair with nuts, you will be getting the benefits of healthy fats and your cardiovascular health will improve. It’s a perfect combination to include in your diet chart.
Dinner:
Whole Wheat Pasta with Chicken/ Tofu:
Pasta lovers assemble! You can include a bowl of whole wheat pasta, which is a good source of carbohydrates, and when you add veggies, it will provide you with fiber and many vitamins such as A, C, and E, along with some essential minerals such as zinc and magnesium. Make sure to add some protein, too; add chicken or tofu for the same. Here, you have a wholesome meal for dinner.
Food Chart for Males:
As it is important for females to follow a diet chart full of vitamins and carbohydrates, it is equally important for males to follow a diet chart containing the same. But what food items to include? Let’s check it out!
Breakfast:
Cottage Cheese Stuffed Flat Bread And Curd:
If you love savoring paratha, then how about cottage cheese stuffed flatbread? Cottage cheese is a very good source of all the essential amino acids, and curd will help you digest. It will also boost your immunity. However, you have to make sure to cook the bread in healthy oils and not in oils rich in saturated fats. This will help you in reducing calories.
Lunch:
Kidney Beans and Whole Wheat Bread:
For a powerful protein-packed lunch, you can include rajma in your diet chart. It will help you in fulfilling the need for protein in your body as well as fibre. You can team it up with whole wheat chapati as it is a good source of complex carbohydrates which will help you in providing your body with a slow and constant release of energy.
Snack:
Plums and Reduced Fat Yogurt:
One of the healthiest combos that must be included in your healthy food chart has to be fruit salad and low-fat yogurt. You can get any fruit of your choice, but plum will enhance the taste of the combination when you pair it with low-fat yogurt. Plums are a good source of vitamins and minerals, including calcium. Pair it with low-fat yogurt to get the necessary amount of fats without having it in a large amount.
Dinner:
Whole Wheat Bread and Mixed Vegetables:
If you are looking for a tasty and healthy combo, then this has to be it! Include whole wheat bread in your diet chart as it is a great source of carbohydrates and will also provide your body with a constant and slow release of energy without causing an energy crash. When you add veggies to your diet chart, you will enjoy the benefits of various vitamins and minerals.
Food Chart for Kids:
A proper diet chart is important for children, especially in their growing-up years, as it will help them get all the important nutrients in the right amount, which will cater to their growth and provide them the energy to carry out physical as well as mental activities. School-going children, especially, must be fed with the right carbs and proteins, which will help them give the right amount of energy. So, let’s check out a healthy diet chart for kids.
Breakfast:
Multigrain Bread with Vegetables and Milk:
You can include multi-grain bread in the diet plan for kids as it will contain a good source of complex carbs, and minerals, and the veggies will provide the right fiber. Milk has a good amount of protein, which will help them in getting all the essential amino acids.
Lunch:
Rice with Vegetable Curry:
Try out this classic Indian lunch combination; the rice will help provide the body with energy as it has good carbohydrates, and vegetables will provide minerals and vitamins.
Snack:
Fruit Salad:
Definitely, a good source of all the vitamins and minerals; a healthy fruit salad has it all. You must include a bowl of fruit salad in your child’s diet chart.
Dinner:
Multigrain Bread with Kidney Beans:
For dinner, keep it light with just multi-grain bread and kidney beans. The bread will help your child get all the right amount of carbohydrates, and kidney beans will provide your child with protein. It will help your child to have a full stomach throughout the night without having to compromise on health.
Folks, these are the diet chart plans for different people. So, you can follow this to get the right amounts of all the essential vitamins and micro and macro nutrients.
Have you ever had the question in your mind that if you follow a diet chart, you will have any side effects? We will answer in the next section of the article.
Will You Face Side Effects for Following a Diet Chart?
Everything has a side effect when taken in the right manner, and a diet chart is no different. If a diet chart is not prescribed in the right manner, it will have some side effects, such as:
- Deficiency of vitamins or minerals in the body.
- You might get prone to a few disorders
- Excessive weight loss
You can follow a diet chart effectively with some easy-to-follow guidelines. So, head to the next section of the article to get to know them.
Guidelines to Follow A Diet Plan:
You can follow some of these guidelines post-treatment, such as:
- Do not hesitate to consult a dietician in case you feel sick
- Keep track of your weight periodically so that you detect rapid fluctuations
- Consult your dietician in case you are not comfortable with certain food items in your diet chart and want to make changes
Conclusion:
A well-planned diet chart will help you keep track of all the important micro and micronutrients which will help you to maintain a healthy diet. Your body will definitely thank you for making these healthy changes. A healthy life is waiting for you with a well-planned diet chart. That’s all, folks. I hope the article will help you get all the information you need.
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