Diet for Professionals with a

Disturbed Routine

10 Diet tips

1 - Before meals.

• Change into a comfortable clothing.

• Wash your hands, face, feet.• Relax yourself.• Sit in a proper posture.

2 - Water intake

• 2-3 glasses on waking up.• 1 glass 30 mins before meals.• 1 glass Hot water 45 mins after

the meals.• 1 glass Hot water before

sleeping.• Use Silver or Copper vessels to

store water.

3 - Eat slowly

• Eat slowly, never eat in a haste.• Take smaller bites and savour the

taste.• Maintain either silence and/or a

happy environment during mealtime .

4 - Fruits

• Start your day with a fruit • Include 3 types of fruits in a day.• When hungry – Eat a fruit.• Never combine fruits with meals.• Banana, Guava, Orange, Apple,

Dates, Plums, Nashpati are handy, stock them !

• Juice is advisable only when you are SICK!

5 - Salads

• Raw vegetables decrease the chances of acidity, constipation and bloating.

• Have big blocks of salads – Cucumber (Skin & Weight-loss), Radish(kidney), Carrots(digestive system), Onion (detox) etc.

• Semi-cooked vegetables are good options.

6 – Tea / Coffee

• Limit Tea/ Coffee/ Green tea/ Black tea/ White tea/ Iced tea intake.

• Always combine them with something to eat – eg – roasted dals, roasted cereals, dry fruits etc

• Biscuits(sweet, salted, cream, high fibre) are a strict NO.

7 – In-between meals

• Fruits / Salads• Lemon water • Buttermilk • Lassi • Coconut water• Coconut (brown cover) • Roasted chana / roasted peanuts/

chana+peanuts+jaggery etc

8 - Fats

• Use different varieties of oils.• Ghee is GOOD.• Til/ Mustard/ Groundnut/

Olive/Coconut etc.• Raw oils are good – use them on

top of chutneys and kachumber salads.

• Remember - Less oil is not always Healthy!

9 – Sugar / Salt

• Moderation is the key.• Avoid use of artificial sweeteners.• No Sugar & No salt leads to a very

bad condition.• Jaggery / Sendha namak / Kala

Namak should be used.

10 - Exercise & exertion are two different things!

• Any 1 form of exercise should be practised 4 times a week!

• Of which 2 day should be for intensive exercise.

• Keep changing the pattern of exercise every few months.

• Find out what form of exercise suits you!

10 steps to beat stress

1. Get up early – very early!2. Reduce watching TV – especially

while having meals!3. Try to stop staying glued to your

smart phones.4. Switch off your wi-fi at night.5. Don’t use any gadgets while

eating.

6. Practice deep breathing atleast 2 times in a day.

7. Develop the habit of reading and listening to music to relax your mind.

8. When very tired – Drink 1 glass of water – sip by sip.

9. Stop using plastics.10. Do one activity in a day that is

exclusively for yourself!

Sample Diet Plan

• On getting up – Fruit / Soaked dry fruits.

• After 30-45 minutes – Dalia/Poha/Upma/ Roti +Sabzi/ Paratha +sabzi/ Roti+chutney/ Paratha + chutney/ Stuffed Paratha +curd/ +raita

• After 1.5 hours – Fruit.

• If the breakfast was not proper – Laddoo/ Dry fruits etc.

• Before 40 minutes of Lunch – 1 glass Lemon water / Buttermilk.

Lunch

• Roti• Sabzi• Dal • Rice• Salads / chutney• Mouth freshener• Buttermilk / curd

In between

Dinner

• More of salads.• Semi cooked vegetables or gourd

vegetables.• Roti• Rice• Dal – thin in consistency• Achaar (if bloating is frequent)

What if you skip your breakfast?

• Carry a fruit & eat it when you get time.

• Have a heavy Brunch.• Don’t be choosy - eat whatever

you get.• Too calorie dense - limit the

portion size.• Never substitute Tea/coffee/ etc

for hunger, it damages the body very badly.

• Have in-between meals snacks and eat them.

If dinner is going to be late

• Have 1 fistful of dry fruits about 2 hours before the meal.

• Any 1 fruit before 1 hour of the meal.

• Dry vegetable should be preferred than gravy vegetables.

• More amount of salads in the meal.

• Mouth freshener .