STRESS RELIEF WITH GOOD DIET PLAN

'Knowledge is of two kinds,we know a subject ourselves or we know
where we can get information upon it'. - Samuel Johnson -

Busy time schedule,responsibilities and lack of interest on oneself
sometimes...make one to partially ignore on daily diet plan to 
acquire balanced nutritious food.Skipping a meal and compromising
 with ready available fast foods or stored foods or junk foods reflect
on negative aspects on your body.Malnutrition irritates with multiple
health problems.
             Therefore,avail half an hour of your precious time to plan a
daily menu chart for you and your family,to get along with planned,
healthy diet, with out any stress in your work schedule.
Here is a Diet plan chart to help you plan and design your own
personal menu for each day,according to your interests and 
availability of food products. 

S.no	Timings	MENU                                         Food Items
1.	6:00 A.M.	2 Glasses of warm water with  lime and honey. [It helps to cleanse your digestive system.]
2.	8:00 A.M	Break fast 4 idly with groundnut or  coconut chutney Or 2 chapattis with omelet. Or 2 slices of whole wheat bread  with boiled egg And 1 glass of milk with  protein rich nutrients  powder.
3.	10:30 A.M.	Fore noon Any fruit (Apple  or  grapes  or  banana)
4.	01:30 P.M	Lunch Any cereal with curry  and side dish Rice with dhal ; Dry or gravy items  - for non-vegetarians   [Fish, Breast chicken, Prawns,  Crabs, Lean meat.]     Or 2 Rotis with greens dhal  and any vegetable side dish.  For vegetarians.     4 Slices of whole wheat bread  with any combination of non  Or vegetarian items.  [Cup of curds  after meals is most advisable]
5.	05:00 P.M	Snack time A Bowl of fresh – Sprouts,  boiled corn, or [Vegetable salad  or fruit salad.] Or A cup of hot tea -  [with 4 to 6 protein and  fiber rich biscuits] Or A glass of protein shakes  or cereal snacks  with the combination of milk.
6.	08:30 P.M	Dinner Any cereal with curry  and side dish {Ragi;Jowar ;Bajra} Rice with dhal ;  Dry or gravy items -  for non-vegetarians  [Fish, Breast chicken, Prawns,  Crabs, Lean meat.]     Or 2 Rotis with greens dhal  and any vegetable side dish.   For vegetarians.     2 Slices of whole wheat bread  with any combination of non   Or vegetarian items.  [Cup of curds after meals  is most advisable] Consumption of light  diet is always  advisable for dinner.
7.	10:30 P.M	A cup of warm milk before bed.

Note :Take 10 -12 glasses of water daily.But do not drink water or any 
beverage soon  after eating food, as it slows down your digestion by 
 diluting gastric juice or [H cl] hydrochloric acid,that secrets in stomach.
 Take water only after -half an hour after food.
           

'Happy life with healthy diet'.