Breakfast
Is the morning cup of tea a custom for you? By all means, indulge in a cup but try cutting down on sugar.
Breakfast is the most important meal of the day and you must fuel up well.
You can start your day with a glass or milk or even buttermilk. Team it with wholesome cereal like oats or a slice of bread along with a slice of paneer or a protein packed cheela.
Lunch
Make sure your lunch is wholesome with enough carbs, protein and essential fats.Whole grains, cereals, dairy products along with seasonal vegetables should make an ideal mix on your plate.
Evening Snack
It is good to give your body a nutritional boost between lunchtime and dinner. Make sure you snack light and keep portions small. Snacking heavily towards the evening can kill your appetite for dinner.
Dinner
As the popular adage goes, one should eat dinner like a beggar - small portions that are light on the stomach.
Always eat at least three hours before turning in, to facilitate digestion. Consuming a small glass of milk before sleeping is known to induce better sleep.
Things to keep in mind
Include high fiber, multi nutrient rich sources like whole wheat, millets like ragi, amaranth, oats and barley.
The key to enjoying food is variety, so use these as flours to make chapattis, pancakes, cheela or use them in grain form to make porridge.
Choosing a multi-grain breakfast cereal instead of a refined sugar coated, processed version is a smarter choice.
It doesn't mean that you cannot touch refined cereals, just use them occasionally.
One refined cereal which makes for great healthy food choice is polished rice- Idly, dosa, and uttapam.
Use sooji for upma, and white bread with lots of raw vegetables for a fiber laden sandwich.
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