Nutrition
Question #19907
21 days ago
2,266

Diet - #19907

Prasad

Hi doctor I am a 40 year old with weight 65kg. I want to know what type of diet to follow to lead a healthy lifestyle. ......................................................................... ....

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Dr. M.Sushma
U am dr.M.syshma,an ayurvedic doctor with 20 years of experience.i mainly deal with preventing disease rather treating after occurring through diet ..Meanwhile I also treat the disease with the root cause rather treating symptomatically through colour therapy and traditional energy medt
21 days ago
5
Hi Prasad, At 40 years old and 65 kg, maintaining a healthy lifestyle depends on your body composition, activity level, and any underlying health conditions. Here’s a general guideline for a balanced diet: 1. Balanced Nutrition • Carbs (40-50%): Choose whole grains like brown rice, millets, and whole wheat. Avoid refined flour and sugar. • Proteins (20-25%): Include lentils, beans, dairy, eggs, or lean meats for muscle health. • Fats (20-30%): Prefer healthy fats like ghee, nuts, seeds, and cold-pressed oils. Avoid trans fats and excessive fried foods. • Fiber (25-30g daily): Consume vegetables, fruits, and whole grains to aid digestion. Morning: • Warm water with lemon or cumin (jeera) water • A handful of soaked almonds & walnuts • Herbal tea or fresh fruit Breakfast: • Idli/dosa with sambar OR • Poha/upma with veggies OR • Multigrain roti with paneer or egg Mid-Morning: • Fresh fruit or buttermilk Lunch: • Brown rice or millets with dal/sabzi • Salad with curd • Avoid too much salt & oil Evening: • Herbal tea or nuts • Sprouts or roasted makhana Dinner: • Light meal: Khichdi, soup, or vegetable stir-fry • Avoid heavy meals late at night • Stay hydrated (2.5-3 liters water daily). • Eat mindfully and avoid distractions while eating. • Exercise for at least 30-45 minutes daily (yoga, walking, strength training). • Avoid processed foods, excess salt, and sugar. • Get 7-8 hours of sleep. • Manage stress through meditation or breathing exercises.
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