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ashianapublicschool · 6 years ago

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IMPORTANCE OF BREAKFAST

Meenu is a student of Class VI. She is an intelligent and hard-working girl, but has to visit the school doctor very often. Today morning, she is back to the doctor’s room –

Doctor: Good morning Meenu! You are here today again? What’s the problem?

Meenu: Dr. Ma’am, I am feeling uncomfortable. My stomach is aching and I am feeling weak and giddy.

Doctor: Yesterday morning, when you came to visit me, I had asked you to have breakfast before coming to school every day? Did you have breakfast this morning before coming to school?

Meenu: No Ma’am. I did not have time to have breakfast.

Doctor: We had talked about this earlier too several times. I had told you never to skip or miss breakfast as it is the most important meal of the day.

Meenu: But Ma’am, there is no time in the morning to have breakfast before coming to school. Even if I get up early, my mother only gives me a glass of milk to drink.

Doctor: Ask your mother to prepare a healthy breakfast for you from tomorrow onwards. Tell her that she should never send you to school without it as it is so important. And also tell her that just having a glass of milk in the morning is not enough.

Meenu: Ma’am, my mother has to leave for work at 7:30am every day. She has no time to cook me breakfast.

Doctor: Meenu, do you know that it’s not necessary to cook everything early in the morning. We can prep for breakfast even the night before. For instance, we can chop vegetables, knead dough, even pre-cook or half-cook items and prepare everything required for the morning the previous night. So there is no rush to cook in the morning.

Meenu: Ma’am, I get bored of eating the same thing every day. There is no variety.

Doctor: Ask your mother to make a chart of different items for breakfast for the entire week/month. For instant, here’s an example below:

WEEKS

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

Poha with veggies

Veggie stuffed parantha

Masala Omelette

Veg/N.Veg Sandwiches

Idli/Dosa with veggies

Fruit salad with custard or cream

Poached eggs with toast

Bread Poha and badam milk

Vegetable Upma

Almond Banana Smoothie

Carrot/Beetroot Uttapam

Instant Oats Dosa

Banana walnut pancakes

Oats and apple porridge

Paneer bhurji accompanied with roti

Sprouts salad with boiled eggs

Palak Pooris with aloo sabji

Papaya Mango (seasonal) smoothie

Idli Upma

With chutney

Besan or moong dal puda

Banana Nutella Sandwich

Veggie dalia (oats)

Cheese parantha

Methi thepla

This way you will get bored of eating the same things every day and your mother will enjoy preparing various yummy dishes for you and your family. Just make sure all the prep is done the night before.

Meenu: Oh! Wow!! I would love to have a healthy breakfast like this before school every day.

Doctor: That’s right Meenu! This will help you to stay healthy, enjoy school and all its activities, excel in studies as well as give you energy and stamina to shine in sports.

Meenu: Thank you so much Ma’am! I can’t wait to show this to my mother.

- By Dr. Malkeet Kaur (School Doctor)

#Best school in chandigarh.top play school in chandigarh #cbse school in chandigarh

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starmasale · 2 years ago

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Buy Peri Peri Masala at Best Price Online

Peri-Peri is a type of red chili used to give food a spicy taste. Peri-Peri masala is a delicious combination of crushed chili flakes, oregano, sugar, onion flakes, and dried parsley. Not only is it a key ingredient of famous Peri-Peri chicken but Peri-Peri chili seeds are rich in Vitamin A, B, and C. It has metabolism-enhancing properties. The well-known African Red chili, which is used to make peri peri, adds flavor to both routine meals and indulgent treats. To acquire a spicy and tangy twist, add peri peri to your fries or common dishes like omlette, daal, noodles, sandwich, burgers, etc. If you are looking to buy the best Peri-Peri masala online, Star Masala is the best place to shop. And it is enriched by Indian Masala. At Star Masala you get the same taste of Peri-Peri as you would get in South Africa. So, if you want to add spice to charcoal chicken, or barbeque chicken then Star Peri-Peri masala is exactly what you need. Star masala is especially known for its spices and dry fruit. it is the best masala brand in Asia and around the world. the company has its own retail store in Asia’s largest spice market Khari baoli in Delhi & this is the leading supplier of peri peri masala In Delhi Star masala has a wide range of their products

 Anytime Snacks  Roasted chana with heeng jeera  Seasoning & sprinkles  Peri-peri masala  Chilli flakes  Cinnamon powder  Ginger powder  Blended Spices  Chana masala  Thandai masala  Biryani pulao masala  Chicken curry masala  Dal makhani masala  Breakfast & Cereals  Poha  sabudana  Dry Fruits  Badam  Kaju  Kishmish  Pista  Grounded Spices  Jeera powder  Kashmiri Mirchi  White pepper powder  Yellow chili powder  Whole Spices

#peri-peri #peri-peri masala #indian masala #best masala brand #peri-peri masala in delhi

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careerhospital01 · 3 years ago

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Medical Centre Near Me

When to get admitted in the hospital if you are Covid-positive?

The virus is deadly and is spreading too soon! With precautions being taken, there are still people who are falling sick. The Covid-19 Virus starts off mildly and within no time, amplifies!

Once tested positive, doctors suggest home-isolation. However, the question that prevails is when to get admitted in the hospital? The answer to this depends on the symptoms. To begin with, you must know what the early warning signs of this deadly virus are and how they must be dealt with. Staying at home is indeed imperative. Social distancing is unavoidable. Remember to cover your cough or sneeze with a tissue or carefully cough into your elbow. Also, sanitize and wash your hands regularly.

But, what is important is that how can you tell if that cough or sneeze is something to worry about?

The symptoms of coronavirus are many-a-time similar to that of a normal cold or a viral. However, you must be aware of the warning signs and when you must call your doctor.

The most common symptoms of Covid:

The most common symptoms include cold and cough and a shortness of breath. Some might face difficulty in breathing. In many people, the cold and cough begins dry and then evolves into a series of sneezes and coughs that hampers breathing. Some people might also face more symptoms which include:

∙ Fever

∙ Chills

∙ Repeated shaking with chills

∙ Muscle pain

∙ Headache

∙ Sore throat

∙ New loss of taste or smell

People facing any of these or a combination of these symptoms must seek medical assistance. The doctors are most likely to suggest a treatment at home.

Those with underlying health conditions such as heart disease, diabetes, immunosuppression, cancer, lung disease or kidney disease are more at risk for complications from the virus. Adults over the age of 60 are also at higher risk.

When to get admitted?

People with pre-Covid health issues are at a greater risk. Also, even when in isolation at home and under treatment, the symptoms might advance at getting admitted into the hospital is then a must.

Look out for the following to know when to get admitted into the hospital:

∙ Difficulty breathing

∙ A persistent pain or pressure in your chest

∙ Bluish lips or face

∙ High fever

∙ Unconsciousness

However, it is best advised to seek medical care even if you feel ill or unusual. The virus is affecting different people in a different way. If you have any health issues prior to being Corona-positive, it is best advised to be under constant medical supervision. People above the age of 45 must take extra precautions and must not think twice before getting admitted in the hospital. If symptoms worsen and the condition deteriorates before getting admitted into the hospital, it would be very challenging for medical experts to regain your good health.

Seek immediate medical assistance if you feel your condition is deteriorating. Our doctors at CIMS are fully equipped and trained to provide expert health care to Covid patients. We have in-house CT-Scan and Path Lab to ensure our patients get all facilities under one roof. CIMS is the best Covid-centre in Bhopal, providing expert health care 24/7.

2) blog

Nutrition guidelines for COVID patients

By [email protected] - April 19, 2021

Nutrition guidelines for COVID patients

I. Take adequate protein:

a. Milk [Curd / Lassi etc.] : 500 ml [in any form]

b. Pulses (Dals) : 2-3 Bowl

c. Nuts + Oil seeds : 30 g

[Badam, Groundnut, till etc.]

II. Ghee + Oil : 6-8 teaspoons in cooking

III. All Fruits : 2-3 per day

IV. All Vegetables : 3-4 helpings

[Salad / Soup / Cooked]

V. Cereals [Atta, Rice, Poha, Dalia] : 6-7 helpings as required

VI. Water : 2-2½ litres

VII. Sugar : 2-3 teaspoons

Avoid if diabetic

Sample Menu

On Waking up

Tea + Biscuits

9.00 AM

Milk + Egg or Cheese

Dalia Or Paratha or Poha or Upma or Cheela

1 Fruit

11.00 AM

Nuts

Lunch

Full Meal

1. Roti + Rice + Dal + Vegetable + Curd

2. Khichadi + Paneer Or Curd

3. Vegetable Pulao + Raita + Cheela

4. Idlis Or Dosa + Sambhar

5. Paneer stuffed Roti + Vegetable

5.00 PM

Tea

Biscuits or Poha or Upma or Cheela or Popcorn or Makhana

Dinner 8.00 PM

As suggested for lunch

10.00 PM

1 Cup Milk with ½ teaspoons haldi

Water at least 2 litres unless doctor has advised reduced intake

GUIDELINES

1. Eat freshly cooked homemade food.

2. Change the consistency of the food to suit your palate, swallowing and chewing capacity.

• For example, instead of milk, have custard or kheer or milk with cornflakes, or curd and rice.

• Or instead of Dal, Roti + vegetable have Pulao with Curd. If you can chew have Paneer Paratha or Paneer Pulao or Idlis etc.

• If you don’t like the taste of vegetables, use them as chutneys without chilies or soup which is blenderized.

• Use 2-3 helping of fruit per day. Use seasonal fruits only.

• Increase or decrease spices as per your tolerance.

• The following things are considered helpful. Use them as recommended

i. Half teaspoons Dal Chini Powder per day

ii. Two cups of Green or Black Tea per day

iii. Half teaspoon Haldi Powder with pinch of black pepper powder

iv. Adequate Ginger and Garlic in your food.

Mrs. Amita Singh

Consultant Nutrition & Dietetics

Ph.- 98272-55476

Nutrition Society of India, Bhopal Chapter and Career College, Bhopal

3)blog

COVISHIELD VS COVAXIN

The novel Coronavirus or Covid -19 has dwindled human health to the extent that people have run out of medicines to cure it and the determination to fight against the pandemic. Eventually, the health infrastructure has toppled down and seems like a heap of rubble when it comes to dealing with the virus. The vaccine though felt like a ray of hope, the situation is not under much control.

COVISHIELD

Oxford’s-AstraZeneca vaccine, also called Covishield in India, has been approved by the WHO. The vaccine is made from a weakened version of a common cold virus (also known as Adenovirus) from chimpanzees. SERUM INSTITUTE OF INDIA, the world’s largest manufacturer by volume joined hands with AstraZeneca to produce a vaccine.

WHAT IS COVISHIELD?

It is a vaccine developed to fight against coronavirus. It is injected into a patient and it makes antibodies that can attack the coronavirus infection. It can be safely stored between 2C to 8C. It is given in two doses between four and 12 weeks apart.

HOW EFFECTIVE HAS IT BEEN IN DEALING WITH COVID-19?

∙ When people were given half a dose and then a full dose it was 90 percent effective.

∙ The vaccine induces good immune responses with no unacceptable side effects.

∙ It is approved for emergency use.

COVAXIN

Covaxin is administered to prevent Coronavirus Disease caused by SARS-CoV-2. It is an inactivated vaccine which means that it is made up of killed coronaviruses, making it safe to be injected into the body.

WHAT IS COVAXIN?

The Bharat Biotech COVID-19 vaccine has approval for restricted use in an emergency. It is basically for people aged 18 years and above. It is given in the form of an injection. The vaccine is administered in 2 doses given 4 weeks apart.

HOW EFFECTIVE HAS IT BEEN, IN DEALING WITH COVID-19?

∙ When administered, immune cells can still recognize the dead virus, prompting the immune system to make antibodies against the pandemic virus.

∙ The vaccine has an efficacy rate of 81%

WHICH IS BETTER AND WHY?

∙ Covaxin is under controversial phase as its trials were still underway but were cleared for emergency use.

∙ Both have shown good responses in curing the covid virus.

∙ Both are safe for use and have not been showing serious side effects.

∙ Covishield has passed all three stages of trials while Covaxin is still under the third phase of trials.

Covid, a pandemic that has been a reason for dampened spirits of the public, obviously needs to be got rid of soon. But rushing for vaccines not tested properly can backfire. The lives of people cannot be put at stake at any cost.

#careerhospital hospitalnearme besthospitalinbhopal childhospital medicalcenter centernearme xray radiography

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iwanthealthyme · 5 years ago

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Breakfast Recipes in 10 Min Poha Halwa Dessert Recipes Vegetarian Food Snack Tasty https://www.youtube.com/watch?v=hzQymeQQfbw 10 min Breakfast Recipe Poha Halwa Dessert Recipes Candy Recipe in Hindi Tasty Simple to Make Halwa the usage of Rice Flakes or Overwhelmed Rice Vegetarian Meals Snack Simple Home made Dish Fast Poha Recipes Poha 400 gm Milk 500 ml boiled Kishmis 50 gm Badam 25 gm Kaju 25 Elaichi powder and Jaiphal […] More More info : https://ift.tt/35r3HpX

#vegan #healthy videos #healthy living

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happyhealthytrends · 5 years ago

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#https://www.iwanthealthy.com/breakfast-recipes-in-10-min-poha-halwa-dessert-recipes-vegetarian-food-

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kitchenkathukutty · 5 years ago

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Aval Paal or Milk Poha Recipe

Aval Paal or Milk Poha Recipe:

Hola Folks, wishing you a happy Vijayadasami/Dussehra. So I am here after a very long time after tawa paneer recipe with Kesar Badam Poha Recipe. My son had a very bad illness episode and hence couldn’t get connected with blogging. Here is simple 5 minute Aval Paal or Milk Poha Recipe (more…)

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#aval paal #aval paal recipe #milk poha #milky poha #paal aval #paal aval recipe #poha in milk

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gohealthscience · 5 years ago

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How to Gain Weight Fast | Best and Easy Diet Plan

Dubble patle ho? Koi ilaj dhoond rahe ho! Weight Gain karne ka? Apko Weight Loss krne ke to bhot tareeke mil jayege lekin Weight Gain krne ke jo tareeke apko bataye jate hai vo ya too kafi costly hote hai orr ya fir aise hote jinhe follow krna thoda mushkil hota hai. Orr inke ilava kai Supplement se bhi weight gain krne ke bare mai batayea jata hai no doubt ye kam nhi krte lekin yeh tbi kam krte hai jb inke shi diet or exercise time to time ki jaye lekin inke kai side effects bhi ho sakte hai jinke karn aap fir se phele vali condition mai aa jate ho. Too dosto aaj hum fast, Best and Easy Diet Plan ke bare batayege jise aap badi he aasani se follow kr sakte ho or weight gain kar sakte ho and achi bat yeh hai ki yeh treeka itna costly nhi hai iss mai batae gaye meals aapke ghar me hi mojood hote hai. Or ise aap agar aap regularly minimum 1-month tak bhi follow krte ho too apko result jror milega. (adsbygoogle = window.adsbygoogle || []).push({});

How to Gain Weight Fast | Best and Easy Diet Plan

Ajj ka diet plan un logo ke liye hai jo log apna weight gain krna chate hai. Lekin weight badhana or weight sahi tareeke se badhana ye dono alag bate hai. Agar apko lagta hai ki weight gain krne ke liye apko sara din kuch bhi khate rehna hai ya fir app kitna bhi mitha kha sakte hai. Too yeh weight gain krne ka sahi tareeka nahi hai isse aap motape ka shikar ho sakte hai. Oor dheere dheere motape se hone vali bimario ka bhi shikar ho sakte hai. Isi liye aaj hum apke liye le kar aye hai ek poore din ka Affordable Diet Plan jise agar aap sahi dang se follow krte hai to aap naturally weight gain kr sakte ho.

Diet Plan to Gain Weight Quickly

Diet Plan

6:00 AM. Early Morning

Din ki suruaat hum panni se karege halka garam pani le le 1 se 2 gilab pani subah ek jagah beth kr khali pet piye kuonki subah khali pet pani pine se hmare shareer se toxins bahar niklte hai. Hamare muscles relax ho jate hai or Blood Circulation shi ho jata hai. Pani peene k adhe ghante bad aap 6 se 7 bheege huye Badam (Almonds) or Akrot (Walnuts) khaye. Begoke khne se iske fyade bhi badh jate hai or pchane me bhi asan ho jate hai. 7:00 AM to 8:00 AM. Workout Abb iske badh aap ek ghanta Workout yani ki Exercise k liye jrur nikale. workout jitna weight loss k liye jruri hai utna he weight gain k liye jrurui hai. Orr koi bhi diet tbi kam kregi jab aap diet k sath workout kroge. Orr iske liye jrur time nikale or ho ske to subhe ke time he kre isme aap weight trainning, swimming and yoga etc. kr sakte hai. 8:30 AM. Post Workout Meal Workout se aate he ek acha Nutritious meal le jaise ki Bannana Shake. but ise bhi healthy tarike se bnaye. Aise nhi ke dudh or kele ghol diye or bn gya Banana Shake. jaise k aap simple dudh (Milk) ki jagah malai wala dudh (Milk) le sakte hai. (2 bananas minimum) or isme chini (Sugar) ka istemal nhi krna or agar mitha pana hai to shahad (Honey) add kr lijiye or aap isme Akrot (Walnuts) Badam (Almonds) Kishmish yeh sb dal sakte hai. Too iss tarah se ek Healthy shake tyar kr le or workout se atte he piye is shake ko pene ke badh Breakfast krle. 10:00 AM. Breakfast Ek healthy nutricias breakfast krne se apki energy pura din bni rehti hai. Aap jyada active mehsoos krte hai. Chahe aap kitna bhi busy kyon na hoo lekin brakfast miss nhi hona chahiye. Options (ANY ONE)

2 Parathas + Milk Tea

Poha

4 Idli sambhar

Upma

Cheese Sandwich ya koi b Healthy Sandwich

2 Chilla (Besan/Oats/Wheat/Moong Dal/Suji etc.)

Isme se koi bhi ek chijj le le orr sath mai aap apni pasand ki koi bhi chai (Tea) le sakte hai agar green tea lege to sabse best hai. 12:00 PM. Mid Morning Meal Breakfast ke do ghante badh aap Fruits kha sakte hai. Mossom ke hisab se koi b fruit kha sakte ho (ANY FRUITS) isse apki body ko fibers or Nutrients milege. 2:00 PM. Lunch Time Fruits khane ke 2 ya 3 ghante badh aap ko yeh sbhi chije khani hai.

2 Chappati ya fir 1 Bowl Rice

1 Bowl Daal ya koi bhi Curry

(Lentils/Legumes)

1 Bowl Vegetables

Dhi (Curd)

5:00 PM. Evening Snack Lunch ke 2 ya 3 ghante badh aap apni mann pasand chai (Tea) le Sakte hai. Agar green tea le to sabse best hai nhi to dudh (Milk) vali chai (Tea) bhi le sakte hai. chai ke sath ek Healthy snack jrur le. OPTIONS (ANY ONE)

1 Bowl Roasted Makhane

2 Oats / Wheat cookies

(Homemade)

Murmure

Popcorn

Peanut-butter Sandwich

Dhokla

8:00 PM. Dinner Abb iske 2 ya 3 tin ghante badh aati hai dinner ki bari dinner apke din ka sabse light meal hona chahiye dinner me aap yeh sb kha sakte ho ALL of THESE

Salad

2 Chapati

1 Bowl Dal or Vegetable

10:00 PM

Past Dinner

Warm Milk

Agar apko night me bhi bhookh lagti hai to aap sone se 1 ghnata pehle aap halka garam doodh le sakte hai isme aap shahad (Honey) daal sakte hai ya fir iske sath khajoor (Date Palm) le sakte hai. Aab dekhte hai ki aaap is diet me or kya kya le sakte hai. agar kisi bhi meal ke bad apka kujh mitha khane ko mann kre to aap 1 piece Dark Chocklate le sakte hai. ussi tarah aap apni diet mai aalu (Potato) ya sakrkanti (Sweet Potato) bhi le sakte hai liken ise ubal k lena hai tll k nhi ussi tarah he Fat Dairy lene se b fyada milega jaise ki malai wala dudh, dhi (Curd) ya panner. yeh pura diet plan 1700 calories ka hai. Agar aap ise bilkul isse tarah follow krte hai too apka 1 mahine mai 5 se 7 kilogram ta weight gain hoga. Important Points: (adsbygoogle = window.adsbygoogle || []).push({}); Bahar ka khana bilkul na khaye jyada tla hua ya masale vala khana na khaye chinni ko bhi avoid kre or workout bilkul bhi miss na kre iske sath sath yeh bhi dhan rake ki apni 7 se 8 ghante ki nennd ko bhi pura kre or kisi bhi tarah ka Stress na le. Oor app apni achi diet or exercise ke sath sath in chijjo ka b dhan rakhege to wajan asani se badega. Too kaise lga apko yeh Diet Plan hme niche comment box me jrur bataye or yeh jankari aapko achi lgi to ise jyada se jyada Share kre ta jo koi bhi apne dubble patle sharrer se presan hai vo b apna Weight Gain kr ske. Agar aap isi tarah ke articles read krna chahte hai to aap hume follow kr skte ho ~ Go Health Science

#Go Health Science #Health #Science

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evodex · 6 years ago

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Diet For Weight Gain In 7 Days

Gaining weight is just as hard as shedding those extra pounds. Especially for individuals who are classified as ectomorphs, gaining weight can be quite an issue. In the case of ectomorphs, the body has a very small frame and they tend to have a very high rate of metabolism, which makes it almost impossible for them to gain weight fast.

You must also make sure that your body weight matches your height to avoid several health issues. If your goal is to gain weight, then you need to make sure that you plan your diet to meet your daily-required calorie intake.

Why Are You Underweight?

Before you begin a diet plan for weight gain, it is mandatory to know why you are underweight in the first place. If you have lost weight drastically, it could be due to

enzyme deficiencies,

depression,

nutritional deficiencies,

medicine toxicity

or even some forms of eating disorders.

It could also be indicative of more serious issues like kidney issues, hyperthyroidism, tuberculosis and more. If weight loss is sudden, make sure that you consult your doctor before you start any diet plan or before you begin any fitness plan or routine.

What Health Issues Can Cause By Being Underweight?

For those who are underweight, several health issues may crop up eventually such as:

Lack of immunity

Complications when conceiving

Low bone density

Extreme fatigue

Anemia

Imbalance of hormones

Why Do You Need a Balanced Diet Plan for Weight Gain?

It is true that foods that are rich in fat and sugar promote weight gain. However, you need to ensure that you choose a balanced diet that will give you a good source of all the nutrients that your body needs.

Foods that are not wholesome can cause issues like:

Digestion problem due to lack of fiber in the diet.

High blood sugar levels due to a sudden spike in insulin.

Increased risk of Type 2 diabetes as well as heart issues because of an increase in bad cholesterol.

Bloating and water retention because of high sodium levels in these foods.

Respiratory issues like asthma because of an unusual rise in your BMI.

How Does This Weight Gain Meal Plan Work?

Loss and gain of body weight are linked to the consumption and expenditure of calories on a daily basis. The basic thumb rule is as follows:

To lose weight – Consume a few calories and burn more calories

To gain weight – Consume more calories than you burn.

To maintain your weight – Consume the same amount of calories that you burn.

With this diet chart, you will be able to get a daily calorie intake of 3000 calories, which will help you to gain weight steadily. The diet chart also includes food sources that are healthy and nutritious so that there are no compromises on your health.

Even when you are on a weight gain program, make sure you incorporate at least 30 minutes of exercise to help your body absorb nutrients well and make the most of the foods that you consume.

Diet Chart to Gain Weight

With this diet chart, you will be consuming smaller, but more frequent meals that are highly rich in good calories. It is important that you stick to the timings mentioned in the diet in order to see faster and more effective results.

Meal Timing Meal Options Pre Breakfast

Aims to gain 380 calories and 12 grams of proteins

7:00 am – 8:00 am

1 glass of milk mixed with 2 teaspoons of skimmed milk powder+ 2 ripe bananas+ 10 almonds soaked overnight in water, with the peel.

1 cup of tea or coffee with full-fat milk and sugar, 2 scrambled egg whites + 7 almonds soaked in water overnight, with the peel.

Breakfast Aims to gain 450 calories and 7-8 grams of proteins 8:00 am – 9:00 am

6 slices of bread + egg made with 2 omelets and a glass of fresh fruit juice of your choice

1 large bowl of oats/ wheat bran/ corn flakes with milk+ 1 piece of boiled or grilled chicken breast+ 1 glass of banana milkshake

1 plate of daliya/khichidi/ upma/poha cooked with assorted vegetables + 1 glass of full cream milk.

2 large paneer parathas+ 1 cup of curd

2 masala dosas+ 2 cups of sambar + 1 cup chutney + 1 glass of milk

Mid-morning meal Aims to gain 450 calories and 21 grams of proteins 10:00 am – 11:00 am

1 whole seasonal fruit+ 1 glass of buttermilk/ coconut water/ plain lassi

A handful of roasted soybeans or almonds (make sure they are unsalted)+ 3-4 pieces of dry fruit chikki or groundnut chikki+ 1 glass of plain lassi

1 glass of full-fat milk with some chocolate syrup/ badam milk powder/ powdered dry fruits.

Lunch Aims to gain 600 calories and 24 grams of proteins 12:30pm – 1:30 pm

2 small bowls of plain rice + 2 small chapattis with a topping of ghee +1 small bowl of dal (you can use masoor, chana or mung dal) or 2 small bowls of vegetable curry of your choice or 2 pieces of fish or chicken + 1 bowl of green salad + 1 bowl of curd with a small amount of sugar.

1 small bowl of biryani (nonveg or veg)/ pulao + 1 small bowl of scrambled eggs or paneer + 1 bowl of vegetables of your choice+1 medium-sized bowl of sprouts salad or chicken soup.

Afternoon snack Aims to gain 200 calories and 2 grams of proteins 4:30 pm – 5:30 pm

1 cup of coffee or tea made with full-fat milk + 4 cookies

1 glass of thick banana shake with 2 biscuits

A handful of roasted channa, almonds or soybeans with one glass of milk

Mid-evening snack Aims to gain 300 calories and 14 grams of proteins 5:30 pm – 6:30 pm

1 grilled vegetable or chicken sandwich with 3-4 pieces of dry fruit chikki or groundnut chikki

1 handful of roasted almonds/ soybeans + 1 small cup of upma made with vegetables or bhelpuri

1 medium-sized bowl of chicken or vegetable soup with a dash of butter + 1 vegetable sandwich with extra cheese or extra mayonnaise.

Dinner

Aims to gain 450 calories and 24 grams of proteins

8:30 pm – 9:30 pm

3 medium sized chapatis with a good dollop of ghee spread on them + 1 small bowl of daal of your choice or 1 small bowl of chicken or fish pieces that have either been grilled or boiled + 1 small bowl of vegetables cooked to make a curry of your choice or boiled and sauteed to make a salad + 1 small bowl of curd with sugar or any sweet dish of your choice

Late night before bed

Aims to gain 330 calories and 9 grams of proteins

10:30pm to 11:00pm

1 glass of warm milk mixed with a pinch of turmeric or raw honey. It helps in the sound sleep and improves digestion to help you absorb more nutrients from the diet that you consume. It also prevents your body from going into a state of starvation when you are sleeping for 6-8 hours

13 Staple Foods for a Weight Gain Diet

Here is a list of foods that you should stock your pantry up to ensure that you are able to follow your diet without any hassles:

Fat – Healthy fat sources such as avocado oil, coconut oil, and olive oil

Milk – This is a great source of carbs, proteins, and calcium. If you are on a weight gain plan, you can opt for 100% fat milk.

Yogurt – this gives you a good mix of carbs, protein, fat, and can be used to prepare a variety of smoothies and salad dressings.

Cheese – You get a high dose of calories along with protein and fat. It can be used to enhance any dish.

Rice: This is a good source of carbohydrates with a very low amount of fat.

Dry fruits– All dried fruits such as dates, apricot and figs are a great source of energy and also enhance the process of natural weight gain.

Meat: a good source of protein and help you gain muscle as opposed to fat.

Eggs: This is the cheapest option available for you to get a great source of healthy fats and protein. Eggs also promote muscle building in a natural way.

Seafood: Salmon, prawns, and different varieties of oily fish are a great source of healthy fats and proteins. Include it in your diet at least twice a week for best results.

Starches Foods: These foods give you a quick dose of healthy calories. Include potatoes, oats, beans and legumes, sweet potatoes, buckwheat, corn, quinoa, squash and root vegetables in your diet.

Avocados: They are loaded with healthy fats and can be added to most salads and sandwiches.

Whole-wheat grains: Whole wheat bread and whole-wheat chapatis give you a great source of carbs that will help you gain weight faster.

Fresh Fruits: Tropical fruits are a calorie-dense option if you are looking to gain weight. Fruits like pineapple, mango, banana provide a good amount of calories.

Tips to Make This Diet Plan More Effective

There are a few tips that you should keep in mind when you try this diet plan to get faster and better results:

Your calorie intake should be increased with healthy foods such as dry fruits, cereal, rice, bread, nuts, pulses, olive oil, dry fruits, vegetables, a healthy dose of red meat and other protein-rich foods.

Your diet should be rich in proteins and should ensure that you get your daily-required intake to enhance muscle gain instead of fat gain. You can include several sources like mackerel, dairy, tuna, chicken, sprouts, and pulses to your diet.

Get ample rest. You need at least 8 hours of sleep every day for this plan to be effective and quick in yielding results.

Polyunsaturated and monounsaturated fats, also known as healthy fats, must be a staple in your diet. It can be obtained from nuts, seeds, flaxseed oil, leafy vegetables, and avocados.

Your diet must include 3 large meals and 3 small meals. You must obtain maximum calories from your lunch, dinner, and breakfast. You need to develop an exercise routine that promotes muscle gain. This includes a good amount of strength training and weight training.

Make sure you drink at least 8-10 glasses of water each day to stay energetic and to improve metabolism as well.

Avoid stress and try stress-relieving methods such as yoga and meditation to see effective results.

Conclusion:

It is recommended that you follow this diet plan for at least a month to see improvement in your body weight. Make sure that you set a goal and work towards it. When you have reached a desirable body weight, you will have to cut down on your calorie intake. Have your daily required intake checked when you reach your goal to know how much you need to eat every day.

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ashafriesen · 6 years ago