A diet for every type
What you eat should depend on what you do throughout the day, and how you score on the health chart. Which diet fits your lifestyle?health and fitness Updated: Nov 15, 2010 01:15 IST
Are you the footloose sort, the armchair bum or a powerhouse of energy? You might just be messing with your system if you’re one type and following a diet that suits another.
Experts suggest that it’s important to customise your diet to suit your lifestyle, since it’s the kind of activities that dictate the kind of nutrients that the body needs.
They also warn that if a proper routine is not followed as far as maintaining the lifestyle-suited diet goes, a person will contract lifestyle disorders such as obesity, increased risk of cardio problems, weak muscles and much more within no time. Now, you’d wonder what you should eat and what lifestyle ‘type’ describes you the best. Dieticians Dr Reeta Shakar of Dr BL Kapur Memorial Hospital and Dr Shachi Sohal give all the gyaan on lifestyle types and the best kind of diet suited to each of these. Pick yours; live healthy!
The armchair diet
This is for those that have to stay glued to their workstations for long. Apart from the diet that follows, this type should remember to take small breaks whenever possible.
Big meals should be avoided by all means; divide what you eat into 6 mini portions
Every meal should have 50% carbohydrate and 50% protein, it’s necessary for a balanced diet
Stay away from junk food, excessive coffee, and food that has high sugar contents such as doughnuts, cookies
Breakfast is the first and the most important meal of the day. It should consist of sprouts, poha, multi-grain bread and a fruit platter with orange, apple or peach
Lunch: 2 rotis, a small bowl of dal and curd.
Mid-evening snack: light sandwich of whole wheat bread with tomato and cucumber slices, and a cup of green tea
Dinner: rice or roti, 150 gms of roasted or steamed chicken, green vegetables, no dessert.
The slim diet
This is for those who just don’t seem to get any healthier, no matter what they eat or how much they rest. In addition to this diet, they should work out only 2 hrs a day.
No coffee and beverage diet, as it kills hunger, and gives no nutrition
Drink lot of water, as it keeps the skin hydrated and healthy
Start the day with whole wheat bread with boiled eggs or whole wheat cereals. A heavy salad platter is a must-have item
Just half an hour before lunch, have coconut water or a glass of natural fruit juice
Lunch: a bowl of steamed rice or 2 rotis, green veggies or roasted chicken, 150gms
Mid-evening snack: a bowl of clear soup or sandwich with mint chutney
Dinner: brown rice with a bowl of steamed vegetables or a bowl of vegetable soup. Keep a gap of least two hours before bed-time.
The heavyweight diet
This is for those who are overweight. They tend to indulge in sedentary activities like watching TV, snacking and playing video games. They are highly susceptible to lifestyle disorders.
For breakfast, have a slice of whole wheat bread, cornflakes or oat. Milk should always be double toned. After 15 minutes, one can have an apple or papaya to boost the energy levels
Meal gaps should be kept short to avoid overeating, which happens when intervals are longer
Mid-morning snacks should comprise fruit juice and sprouts as they are low-cal and high in fibre
Lunch can be 2 rotis with wheat bran, one bowl of dal, and stir fried vegetables such as broccoli, cabbage, carrots. Potatoes should be avoided altogether. Chicken can be taken by non-vegetarian lovers, but without rich gravy
At around 4pm, one should have a filling snack like dhokla, steamed idli with a bowl of sambar, and a cup of herbal tea without sugar
Dinner: 2 rotis, steamed veggies and clear soup.
Key to keeping healthy
Balanced diet: The perfect diet to keep your energy levels high is all about balanced amounts of carbohydrate, protein and low fat. Your diet should consist of boiled eggs, plenty of green vegetables, sprouts, fresh fruit juice and 150 gms of boiled chicken (no mutton) or grilled fish and curd
Sleep tight: A good night’s sleep of a minimum of seven hours is a must to keep you fresh throughout the day
Drink lots of water : Water intake should be high. It helps dehydrating your body. Cut back on smoking, tea and coffee. Have at least 7-8 glasses of water, 3 glasses of coconut water, fresh lime juice and clear veg soup in a day
Nuts and more: If you are a vegetarian, pack some almonds and nuts for your mini-meal breaks to maintain your protein intake. Fresh fruits and vegetables are also very healthy
Brisk walking: Finally, an hour of brisk walk everyday will keep you active.