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HEALTHY DIET PLAN FOR COLLEGE GOING STUDENTS OR ADULTHOOD

College student need to eat right food to fuel his body. Changes in lifestyle habits, such as diet and physical activity, are risk factors for college student's weight gain. For a healthy college diet, eat a balance of lean proteins, fats, and complex carbohydrates. Most college students are familiar with the basic food groups such as grains, fruits, vegetables, dairy, and pulses. Vitamins, minerals, and calcium are essential for all kinds of things like blood clotting, muscle and nerve function, healthy teeth and strong bones. Avoid high-calorie foods and unhealthy dietary habits. Choose low-calorie fruits as desserts, and baked chips or baked potatoes over deep fried foods. Drink water throughout the day to help you stay hydrated and feel full.

Healthy Diet Plan for College Going Students or Adulthood

DIET PLAN FOR COLLEGE GOING STUDENTS OR ADULTHOOD

EARLY-MORNING

Lemon water / Chia seed water

BREAKFAST

Prantha with veg or dal / Veg Sewian / Veg poha / Veg idli / Besan pancake / Suji pancake / Veg upma / Stuffed parantha / Veg sandwich + Milk + 1 egg white

MID-MORNING

Fruit / Lemon water / Buttermilk / Coconut water / Fresh juices

LUNCH

Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad

PRE-DINNER

Smoothie / Milk shake / Sprouts / Riceflakes Snacks / Dhokla / Egg-1 / Soup (homemade)

DINNER

Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad / Tofu / Nutri / (Chicken or Egg) (Any one)

BED TIME

Low-fat milk

DIET CHART FOR COLLEGE GOING STUDENTS OR ADULTHOOD

CEREALS

FOODS TO BE CONSUMED

Whole grains cereals, Wheat flour, Oatmeal, Whole brown bread, Porridge, Brown rice, Whole wheat pasta, Finger millet, Rice flakes, Barley

Flour Ratio - Wheat Atta (50%) + Black chana Atta (20%) + Soybean flour (30%)

FOODS TO BE AVOIDED

Refined flour and its products, Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni

FRUITS

FOODS TO BE CONSUMED

All fruits

FOODS TO BE AVOIDED

Mango, Grapes, Litchi, Sapodilla, Canned fruits and juices

VEGETABLES

FOODS TO BE CONSUMED

All vegetables, Seasonal vegetable should be consumed. Raw vegetables like Radish, Carrot, Onion, Tomato, Cucumber etc.

FOODS TO BE AVOIDED

Sweet-potatoes, Taro roots, Jackfruit, Yam, Potato, Canned vegetables and Chips and Roasted potatoes, crisp and Cheese filled snacks, Coconut, Frozen vegetables

PULSES

FOODS TO BE CONSUMED

All pulse and legumes

FOODS TO BE AVOIDED

Nil

DAIRY PRODUCTS

FOODS TO BE CONSUMED

Low-fat milk, Tofu, Cheese, Curd, Yogurt, Buttermilk, Cottage cheese

FOODS TO BE AVOIDED

Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, Raw milk, Unpasteurized cheese, Blue-veined cheese, Soft mold-ripened cheese.

FATS

FOODS TO BE CONSUMED

Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil

FOODS TO BE AVOIDED

Unsaturated fats, Cream, Palm oil, Coconut oil, Butter

SPICES

FOODS TO BE CONSUMED

Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel

FOODS TO BE AVOIDED

Red chilies

DRINKS

FOODS TO BE CONSUMED

Coconut water, Clear soups, Sugarcane juice, Fat free homemade soups, Green juice, Herbal tea, Beetroot juice, Lemon water, Aloe Vera juice, Buttermilk, Milk, Shakes, Smoothie, Homemade juices

FOODS TO BE AVOIDED

Whole milk drinks, Cream based liqueurs, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks

FLESH FOODS

FOODS TO BE CONSUMED

Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken

FOODS TO BE AVOIDED

Raw, Uncooked and Processed meat, Organ parts and Red meat

DRY-FRUITS

FOODS TO BE CONSUMED

Almond, Raisins, Ground nuts, Walnut, Peanuts, Pistachio, Cashew nuts

FOODS TO BE AVOIDED

Nil

PREPARED FOODS

FOODS TO BE CONSUMED

Home made only, Jaggery, Honey

FOODS TO BE AVOIDED

Bakery and Processed foods, Pastry, Puddings, Packed soups, Mayonnaise, Cream soups, Chocolate, Fudge, Butter scotch, Coconut bar, All fried foods, Junk foods, Sauces etc, Fruit jellies, Jams, Refined sugar, Marmalade, Sweeteners, Chutneys, Pickle, Ice-cream, Sauces etc.

LIFESTYLE RECOMMENDATIONS FOR COLLEGE GOING STUDENTS OR ADULTHOOD

  • Water intake should be 10-12 glasses
  • Physical activity and outdoor activity for 30 min is recommended.
  • Small and frequent meals should be taken
  • Whole fruit should be preferred to fruit juices.
  • Skipping of meals should be avoided especially breakfast.
  • Pumpkin seeds and chia seed - 1 tsp / day
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Best Ayurvedic Doctor in Mohali - Dr. Vikram Chauhan

Dr. Vikram Chauhan

MD (AYURVEDA)

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