Diet Plan: Better Me

Health & Nutrition

Nutritional Plan or Diet Chart: Better Me

A Nutritional Plan or Diet Chart is required so that the respective person can achieve their daily goals, without losing Vital nutrients from his diet. A nutritional Plan helps in maintaining all necessary factors like Budget/pricing, Timeline/schedule, likes/dislikes for food, availability of food, Involvement of all necessary nutrients, it’s an all-comprehensive chart of vital factors.

 Some major factors which are required to take into account while creating a Nutritional Plan/Diet Chart are:

1. Body Size, Shape, and Weight
2. Physical Activity
3. Age and Sex
4. Physiological State, Medical Condition if any
5. Climate and Environment

In the mentioned Table Food Groups are actually divided on the basis of Macronutrients and Micronutrients, and the amount of energy they provide.

Food Groups	Cereal and Millets	Pulses	Milk and Milk Products	Roots and Tubers	Green Leafy Vegetables	Other Vegetables	Fruit	Sugar	Fat
Quantity in Gram(g) taken	30g	30g	100mL(milliliter)	100g	100g	100g	5g	5g	5g

In the mentioned Table categorization is done for a Sedentary Male Diet/Nutritional Plan (with no Medical Condition).

Meal Time	Food Group	Raw	Cooked Recipe	Servings Amount	Exercise Time	Duration
Breakfast	Milk	100mL	Milk	1/2 Cup	Before Breakfast with some nutrition, e.g., 2 Banana	1-2 Hours
Sugar	15g	Tea or Coffee	2 Cup
Cereals	70g	Breakfast Item	1 Cup
Pulses	20g
Lunch	Cereals	120g	Rice, Pulkas, Chapati	2 Cup
Pulses	20g	Dal	1/2 Cup
Vegetables	150g	Veg Curry	3/4 Cup
Vegetables	50g	Veg Salad	8-10 Slices
Milk	100ml	Curd	1/2 Cup
Tea	Cereals	Limited			After Tea with some nutrition, e.g. 1 bowl of cereal	1-2 Hours
Milk	50ml	Tea or Coffee	1 cup
Sugar	Limited
Dinner	Cereals	120g	Rice, Pulkas, Chapati	2 Cup
Pulses	20g	Dal	1/2 Cup
Vegetables	150g	Veg Curry	3/4 Cup
Vegetables	50g	Veg Salad	8-10 Slices
Fruit	50g	Seasonal	1 Medium
Milk (Curd)	100ml	Curd	1 Cup

Note:

1 Cup = 200mL.

For Non-vegetarians: Substitute one Pulse Portion with one portion of egg/meat/chicken/fish/beef/pork etc.

Macro and Micro Nutrients

Basically, food groups are divided into two categories on the basis of the nutrition they are enriched with.

Macronutrients: Those nutrients which are required in a larger quantity by our body to support regular optimum functioning are known as Macronutrients. Carbohydrates, Protein, and Fats are under the category of Macronutrients.

Micronutrients:  Those nutrients which are required in smaller quantities by our body to support regular optimum functioning are known as Micronutrients. Vitamins and Minerals Primarily come under Micronutrients.

Apart from these five Water and Fiber are the other two major constituents required by the human body for proper functioning.

Sources of Food Nutrients:

1. Carbohydrates: Cereals, Milk, Egg white, Sugar, etc.
2. Proteins: Fish, Meat, Eggs, Chicken, Pulses, Cheese and Panner, etc.
3. Fats: Oils, Nuts, Fish, etc.
4. Vitamins: All Fruits and Vegetables.
5. Minerals: All Fruits and Vegetables.

Fiber: All Fruits and Vegetables.

Water: Natural Sources Basically.

Also, a Diet/Nutritional Plan can be modified according to the person’s medical condition or Patient.

For Example, if a person is Diabetic: Majorly Sugar or Sugar (Carbohydrate-Glucose) Containing foods are limited or restricted according to the person’s condition. 

Same if a person is Obese: Majorly Fats (oils, cream) Containing foods are limited or restricted according to the person’s condition.

 if a person has Hypertension: Majorly Salt and Spices, containing foods are limited or restricted according to the person’s condition.