Healthy Food

Healthy food chart: how to choose the right one?

Healthy Food Chart for a Daily Routine with Indian Meals

Understanding the fact that healthy food chart for men and woman could be different for their daily use.



– 1 overnight oats with 1/2 cup of mixed berries and 1 tablespoon of honey.

– 2 eggs (boiled or scrambled) with 2 slices of whole-grain toast.


Poha with 2 boiled eggs.


– Rice/roti

– 1 cup of cooked dal (lentils).

– 1 cup of mixed vegetable curry / Salad/ sprouts.

–  Grilled chicken or fish (any kind or protein).


– Low-fat Greek yogurt with of mixed nuts/ roasted fox nut.

– Or any kind of fruits.


– Whole-wheat chapati or roti besan ka chilla.

– 1 cup of sautéed mixed vegetables (such as broccoli, bell peppers, and zucchini).

– 1 cup of grilled salmon or tofu (or any sort of protein).


– Drink at least 8 cups of water throughout the day.



– Oatmeal or overnight oats with mixed berries and honey. You can also use seeds and nuts.

– 1 boiled egg with 1 slice of whole-grain toast.


-Besan chilla with paneer burji and a salad.


– 3/4 cup of steamed basmati rice.

– 3/4 cup of cooked dal (lentils).

– 3/4 cup of mixed vegetable curry (such as cauliflower, spinach, and carrots).

– 1/2 cup of grilled chicken or fish.


– 1/2 cup of low-fat Greek yogurt with 2 tablespoons of mixed nuts.

– 1 medium-sized banana.


– 1 whole-wheat chapati or roti.

– 3/4 cup of sautéed mixed vegetables (such as broccoli, bell peppers, and zucchini).

– 3/4 cup of grilled tofu or paneer (or any sort of protein).


– Drink at least 6 cups of water throughout the day.

Understanding necessities of healthy food chart

Eating a healthy food and a balanced diet is essential for maintaining energy levels, preventing disease, and general well-being. For both men and women, the following healthy eating chart suggests a daily schedule that includes Indian meals to guarantee that vital nutrients are taken in the right amounts.

The guidelines for men and women range significantly since each gender has different caloric and nutritional demands. Women often have lower calorie and nutritional requirements, whereas males typically need more to maintain their bigger bodies and higher metabolisms.

Muesli is a complex carbohydrate that is high in fiber and gives you energy all day long. It is a breakfast option for both men and women. High-quality protein is provided by the eggs, while natural sweetness and antioxidants are added by the berries and honey.

Lunch consists of a combination of lean protein (fish or chicken for males, or tofu/paneer for women), whole grains (like basmati rice), legumes (like dal), and a variety of vegetables. This well-rounded strategy guarantees that complex carbs, fiber, protein, and vital vitamins and minerals are consumed.

Fresh fruit and Greek yogurt with almonds are two examples of healthy and filling snacks that can help you avoid overindulging during the next meal and keep your energy levels stable in between meals.

Dinner options consist of a selection of sautéed veggies, whole-grain chapati or roti, and a protein source (grilled salmon or tofu/paneer). This meal plan encourages consumption of fiber, vital micro-nutrients, and macro-nutrients in a healthy and balanced manner.
Maintaining optimal body functioning throughout the day requires staying hydrated, and the recommended water consumption for men and women differs based on gender. For men, it is 8 cups, while for women it is 6 cups.


In conclusion, the healthy food chart that is offered provides a basis for a wholesome and well-balanced daily schedule that includes Indian meals and addresses the specific requirements of both genders. You may maintain a healthy weight, lower your risk of chronic illnesses, and improve your general health by implementing these suggestions into your everyday routine.

It’s crucial to remember that these are only suggestions; depending on personal circumstances like age, degree of exercise, and any dietary requirements or limitations, this healthy food chart could need to be modified. A customized nutrition plan that supports your unique health and wellness objectives can be developed with the assistance of a certified dietitian or other healthcare expert.


Written By:- Amisha

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