NUTRITION GUIDEBOOK
- Aishwaryaa Hari Baskaran
- May 3, 2024
- 5 min read
Updated: May 15, 2024
In this post, we'll delve into the importance of consuming a nutritious and well-balanced diet, a task that can often feel daunting given the vast amount of online content available. We'll discuss determining your body's fuel requirements, identifying crucial nutrients for optimal health, mastering portion control and plating techniques for every meal, and exploring a variety of recipes suitable for anyone.
By the conclusion of this guide, you'll possess a comprehensive understanding of healthy eating and be empowered to make informed decisions about your diet. You'll learn practical strategies for enhancing your health and well-being through nutrition, and you'll be inspired to implement positive changes in your dietary habits and overall lifestyle.
Please keep in mind that if you're undergoing any medical treatment or taking medication, it's important to consult with me or, preferably, your healthcare provider beforehand. Let's embark on this journey to improved health together!
KNOW HOW MANY CALORIES YOU NEED:
Use this link to get a rough idea of calories. Keep 20% buffer up and down for your calorie intake.
You can use "HealthifyMe" app to track your calorie intake, since it's an Indian app you will find all dishes listed.
PLANNING YOUR PLATE:
There are multiple approaches on the ways to include nutrients in your meals. People give different weightage to the macros depending on their goals and comfort.
The only diet that suits all is a “Balanced Nutritious Diet”, which ensures all the essential nutrients are on the plate.
The percentage of nutrient sources on your plate must be given equal importance at the right quantity.
2-4 meals are recommended every day.
Breakfast/brunch must be nutritious as that is the first meal after your fast overnight.
Lunch and Dinner must include a variety of nutritional sources.
When choosing veggies, there are 2 types. Starchy and non-starchy.
Choose non-starchy veggies 50% of the time. Starchy veggies have a little higher starch (carbs) in them. When eating starchy veggies, reduce your other carb source in that meal i.e., rice/chapati.
For your reference - https://www.healthline.com/nutrition/starchy-vs-non-starchy-vegetables#resistant-starch-and-protein
PORTIONS TERMINOLOGIES:
In many recipes, we hear “1 portion”, and “1/2 cup” as the measurements for your food but we don’t understand the actual quantity. Find below a few samples for you to understand measurements better
1 teaspoon = 5ml
1 Tablespoon = 15ml
1 ounce = 30ml
1 cup = 240ml
One portion of raw vegetables or fruit equals the size of your closed fist.
¼ cup cooked vegetables is equivalent to the size of a light bulb.
100 g of whole fruit or 2/3 cup dahi is the same size as a tennis ball.
¼ cup of dried fruits is equivalent to the size of an egg.
25 g cheese is equal to a pair of dice.
85 g potato is the size of a computer mouse.
1/3 cup rice is what fits in a muffin liner.
1/3 cup pasta can be collected in an ice-cream scoop.
1 tsp butter is the size of your fingerprint.
1 tbsp nuts the size of your thumbprint.
100 g of meat, chicken or fish is the same volume as two eggs.
BASICS TO KEEP IN MIND:
Reduce oil usage
Use less spiciness and masalas in your food. They do impact your digestion and increase craving
Learn to start reading the labels. Know what's in the packed items you get from the store.
Starving is injurious and unnecessary. Never do it.
Hydrate yourself throughout the day with 2.5-3 litres of water
Limit sugary drinks. They add up to a lot of calories and sugar spike
Purchase fresh meat. Do not use highly processed or frozen meat.
Check how full you are before taking additional servings. Not asking you to starve, but don’t overeat
Avoid processed food, especially meat. If you can not avoid it, choose healthier options
If you get off track any day, do not beat yourself up. Analyze and get back on track
Meal preparation is your saviour. Always plan your next meal the day before
SAMPLE RECIPES
FIRST THING IN THE MORNING:
Drink 200-400ml of room temperature water, neither cold nor hot.
Have the below next - 3-4 overnight soaked and peeled almonds + 2 walnuts + 3-4 raisins or 2 figs. Even if you forget to soak, have the almond. https://doctor.ndtv.com/living-healthy/nutritionist-lovneet-batra-explains-importance-of-consuming-healthy-fats-in-the-morning-3348707
If you are in a fasting window, you can avoid this.
If you are low on electrolytes or feel tired quite often, have lemon juice with rock salt.
TIP: Soak 20 almonds at one go for the whole week. Peel and store it in the fridge.
PRE-WORKOUT:
Work out in the morning
Hydrate yourself with at least 500ml of water before your workout. If you can work out without eating any solid food, go ahead.
Have an apple, black coffee OR a small banana.
Handful of mixed nuts
Workout during the day
Make sure you have taken your meal 1.5 hours before the workout.
If hungry, you can
Eat a handful of nuts
Black coffee
Small banana
your “snacks” 30 minutes before the workout
You could also have your protein shake before the workout
POST-WORKOUT:
If you work out before breakfast/lunch/dinner time, go ahead with your meals.
If it is in between your meal time, then
Whey/Plant protein 1 scoop + 1 small banana
2-3 boiled eggs
A blend of carbs and proteins would be good as a post-workout.
DRINKS (optional):
Not in any specific order. You can also have this before your breakfast or in between 2 meals as a snack.
Lemon juice ½ lemon squeezed with rock salt in water.
ABC juice 1/2 apple + 1/4 beetroot + 2 carrots + ginger + water. Juice them together and drink along with the PULP
Ash gourd juice Take a portion of Ash gourd and juice it.
Tender coconut water
Cooling juice 1/2 Cucumber + 5-6 mint leaves + 1/4 lemon juice + water. Juice them together and drink. Adding Amla is optional
Ginger & Jeera drink Boil 1/2 inch ginger + 1/2 teaspoon jeera in water. Strain and drink
Amla juice 1/2 Amla + a few mint leaves. Juice them together and drink
BREAKFAST:
Avocado toast | Avocado is high in fats. So do not consume the whole avocado in one day. https://www.vegrecipesofindia.com/avocado-garlic-toast-recipe/ |
Bread & Omelette | 2/3 egg omelette + 2/3 slices of bread + fruits (eat this first) |
Stuffed Omelette | 2-3 eggs + 1/2 cup mushrooms or tofu + tomato + onion + capsicum + 1 tbsp of grated cheese + salt & pepper |
Tofu/paneer Sandwich | For the stuffing, saute onion, tomato, paneer/tofu and masala. Bread + prepped paneer/tofu masala. Add a fruit/drink along. Choose tofu over paneer. |
Moong Dosa/Pesarattu | Sprouted moong dhal dosa + sambar/chutney https://www.tarladalal.com/moong-sprouts-pesarattu-31075r |
Rice Idly/Dosa + sambar/chutney | If you have soaked green gram already, add a handful along with 1 chilli + ginger, grind all and add to the dosa batter. |
Fermented overnight rice | |
Oats | Cook oats with water for 3-5mins. Turn off the heat and add a little milk. Add cut fruits + 2 tbsp mixed seeds. |
Sattumaavu porridge | |
Fruit bowl | Make sure all the fruits are in the same pH. Don’t mix watery and citrus fruits. Add Greek yoghurt |
Mushroom Sandwich | For the stuffing, sautee onion, tomato, mushroom and masala. Bread + little cheese (any form) + prepped mushroom masala. Keep the mushroom in the sun for an hour before using. |
Overnight oats | Mix Oats + milk + water + protein powder + banana in an airtight container and store it in the fridge. Add dates + nuts/seeds before eating. You can do 3-4 batches. |
LUNCH/DINNER/BRUNCH:
The food mentioned below is balanced but you need to remember to eat in the right quantity
The recipe links might give you the portions for 4-5 people. So understand the ingredients and add them to your measurement.
20-30% - carbs/grains
25-35% - protein
30-40% - veggies
10% - fat - oil/yoghurt
Include cucumber/buttermilk once a day
When choosing veggies, there are 2 types. Starchy and non-starchy.
Choose non-starchy veggies 50% of the time. Starchy veggies have a little higher starch (carbs) in them. When eating starchy veggies, reduce your other carb source in that meal i.e., rice/chapati.
For your reference - https://www.healthline.com/nutrition/starchy-vs-non-starchy-vegetables#resistant-starch-and-protein
Sprout salad | You can half-cook the veggies if needed Sample recipe |
Quinoa khichdi | Must be loaded with veggies. Less oil & masala. Include buttermilk https://pipingpotcurry.com/quinoa-khichdi/ |
Shredded chicken + rice + veggies | See this link for pepper-shredded chicken - https://happietrio.com/shredded-pepper-chicken/ Mix the chicken with cooked rice. Add salt & pepper. Sautee veggies - beans, carrot, baby potatoes, broccoli |
South Indian Meals |
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Protein salad |
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Veg protein salad |
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Eggs + Veggies |
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Indian bread variety & gravy |
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Egg fried rice |
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Chicken soup with veggies | |
Veg soup |
SNACK:
Snacking is optional but if you feel hungry, these can be your options. AGAIN know which to select. If you had a heavy carb-rich lunch, then keep your snack simple and limited e.g.: a fruit bowl.
TIP: You can consume the “Heavy” snack before going out. This will reduce your hunger or temptation to eat huge portions outside.
Light options:
1 Cucumber sliced + 2 tbsp of mixed seeds
A handful of nuts (Almonds, raisins, dates, walnut, pista)
1-2 cups of any below fruit- Pomegranate / papaya / apple / pear / watermelon / muskmelon / sapota / berries etc.
2 tbsp of Greek yoghurt + 2 tbsp of mixed seeds
Heavy options:
1 medium-sized banana + 2 tbsp of mixed seeds
1 cup of Sprouted and steamed green gram, channa, rajma, and cowpea. Season it with pepper, salt & lemon juice
2 egg omellete + handful of veggies toppings of your choice
DINNER:
If your day was packed with food, not hungry or your dinner timing became very late, opt for anything light, less masala and easier to digest.
All options of "lunch" are applicable here
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