Healthy Diet Plan In 2021

Today, there will hardly be a person whose diet is very healthy.

Most people prefer to eat outside the house.

Many people also consume a lot of fast food, etc. As a result, people start falling ill.

Whenever a patient contacts a doctor, the doctor first advises the patient to change his diet plan. So, today, a balanced diet chart has become the need of the people. 

The healthy diet chart not only benefits the patient, but all the people benefit from it

By following the daily diet table you can also make your family healthier with yourself.

So it is very important for you to know what a healthy diet chart is.

Let us know what a balanced diet is, and what your daily diet table should be like to stay healthy. 

What is a simple Diet or a Healthy Diet?

Any substance that is made up of sugar, fat, water and protein, and which can be taken by the organism to live life, is called food.

Food contains many nutrients, which are essential for the development and growth of the body.

Food gives various nutrients, such as carbs, proteins, fats, mineral salts, vitamins and water, etc.

Nutrients maintain the nutritional level in your body so that you stay healthy. 

Therefore, it is necessary to use a balanced diet not only to survive, but also to live a healthy and active life.

Balanced food is the basic basis for good health and mental development. After air and water, food is necessary for the body.

Digestive juices perform their work on food, and the nutrients needed from the food are absorbed by the body.

This improves your health. The health condition of man depends on the kind of food that man receives.  Therefore, every person needs to follow a balanced diet chart. 

Benefits Healthy Diet

Food mainly benefits your body:

• The body gets energy.

• Physical fibers are produced.

• Prevention of diseases.

• Physical activities continue smoothly.

Healthy Diet Plan for Male

Men should consume these foods as a balanced diet:

low carb

• Eat carbs and protein-rich food.

• Make a habit of eating about an hour before bedtime.

• At the same time, there should be a habit of exercise and walking in the morning.

• Wake up in the morning and take a glass of milk that can’t be creamed. Eat 3-4 almonds with it.

• Taking a small amount of snacks like juices, fruits, green tea, nuts, etc., in the evening keeps the energy level.

• Breakfast can take sprouts, seasonal fruits or nuts. Breakfast should be consumed with carbohydrate-rich diets.

• Take dal, roti, vegetable, rice and salads at lunch. It should also take a cup of curd or buttermilk.

• Reduce and light food at night. Do not take rice at dinner. Only bread, vegetables and salads can be taken.

Healthy Diet Plan for women


• Nutritional requirements for women differ from men. Women need more iron than men due to menstruation. Therefore, women should consume these foods as a balanced diet:

• Women should take a protein-rich diet for breakfast.

• Use sprouts of bread or oatmeal.

• Consume seasonal fruits. Milk and nuts can also be taken for breakfast.

• Contain day meals, carbs, proteins and fats.

• Use 2 rotis, one bowl of rice, lentils, vegetables, salads, a yogurt in food.

• You can take green tea, juices, fruits or nuts during the evening.

• Dinner should be lighter than the day. 2 bread, vegetables, salads and bowls should be taken.

• Drink a glass of milk before bedtime at night.

Balanced  Healthy Diet Plan Details

The need for food varies according to the physical structure of each person and the hard work he has. For the brain to work smoothly and the body is not weary, every person needs about 1200 to 1800 calories.

So calories are transmitted better in the body as energy, which does not accumulate in the body as fat.

Therefore, the quantities of foods in the diet chart should be so in terms of calories:

• Keep three main meals of the day such as breakfast, lunch, and dinner from 300 to 350 calories.

• Keep snacks and other things in the remaining 300 calories.

• Use green tea.

• Do not eat flour and rice at all. Whatever food you eat is made of wheat, or brown rice.

• Drink water as soon as you wake up in the morning. Drink about 2 glasses of lukewarm water.

• Use oats for breakfast but do not have outside preservative oats. Bring plain oats and add onions, garlic, cinnamon, brocli, and salt, etc. Sometimes use cornflakes and cream-landed milk.

• Use tea made from 5-10 almonds, coffee or green tea, ginger, basil, cinnamon and ginger, cardamom between day meals and snacks. Do not add sugar to it.

• Use a bowl of brown rice, salads, lentils and two rotis in the day meal. Also take a bowl of salad.

• Take any vegetable soup or green tea during the evening.

• Add a bowl of veg soup, a bowl of salad, a large bowl of papaya or a bowl of boiled vegetables, and add garlic and onions. 

Balanced Diet Plan Chart


Wake up in the morning and drink the juice Aloe vera before the brush (toothwash) means empty stomach 1-2 glasses of lukewarm water and breakfast.

Then your balanced diet chart should be like:

Time Balanced Diet Chart


Breakfast (8:00-8:30 AM) 3 egg whites + 1 toasted brown bread + 1/2 cup low-fat milk (no sugar)

Mid-Meal (11:00-11:30AM)         1 cup papaya

Lunch (2:00-2:30 PM)      1 cup pulses + 1 chapatti + 1/2 cup low fat curd + salad

Evening (4:00-4:30PM)   1 cup vegetable soup

Dinner (8:00-8:30PM)     1 cup pumpkin + 1 chapatti + salad


Breakfast (8:00-8:30AM) 1 onion stuffed chapatti + 1/2 cup low fat curd

Mid-Meal (11:00-11:30AM)         1 cup coconut water

Lunch (2:00-2:30 PM)      1 cup pulses / chicken curry + 1 chapatti + salad

Evening (4:00-4:30 PM)   1 cup pomegranate

Dinner (8:00-8:30PM)     1 cup beans + 1 chapatti + salad


Breakfast (8:00-8:30AM) 2 chapatti + 1/2 cup low fat curd

Mid-Meal (11:00-11:30AM)         1 apple

Lunch (2:00-2:30PM)      1 cup pulses + 1 chapatti + 1/2 up low fat curd + salad

Evening (4:00-4:30PM)   1 cup tomato soup

Dinner (8:00-8:30PM)     1 cup carrot peas vegetable +1 chapatti + salad


Breakfast (8:00-8:30AM) 1 cup vegetable brown bread upma + 1/2 cup low fat milk (no sugar)

Mid-Meal (11:00-11:30AM)         1 cup musk melon

Lunch (2:00-2:30PM)      1 cup veg curry + 1 chapatti + salad

Evening (4:00-4:30PM)   1 cup vegetable soup

Dinner (8:00-8:30PM)     1 cup vegetable + 1 chapatti + salad


Breakfast (8:00-8:30AM) 1 cucmber hungcurd sandwich + 1/2 tsp green chutney + 1 orange

Mid-Meal (11:00-11:30AM)         1 cup buttermilk

Lunch (2:00-2:30PM)      1 cup pea / fish curry + 1 chapatti + salad

Evening (4:00-4:30PM)   1 cup low fat milk (no sugar)

Dinner (8:00-8:30PM)     1 cup cauliflower vegetable + 1 chapatti + salad


Breakfast (8:00-8:30AM) 1 cup vegetable salad + 1 cup low fat curd

Mid-Meal (11:00-11:30AM)         1 cup watermelon

Lunch (2:00-2:30PM)      1 cup chana dal + 1 chapatti + salad

Evening (4:00-4:30PM)   1 cup sprouts salad

Dinner (8:00-8:30PM)     1 cup brocli vegetable + 1 chapatti + salad


Breakfast (8:00-8:30AM) 1 cup low fat milk with oats + 3-4 strawberries

Mid-Meal (11:00-11:30AM)         1 cup coconut water

Lunch (2:00-2:30PM)      1 cup soybean curry + 1 chapatti + 1/2 cup low fat curd + salad

Evening (4:00-4:30PM)   1 cup fruit salad

Dinner (8:00-8:30PM)     1 cup vegetable + 1 chaptti + saladYour Diet in Healthy Diet Chart

Your healthy  Lifestyle in Healthy Diet Chart

sample meals

Sample Meals

The following menus suggested of meals can easily include two servings of fruit, three servings of vegetables, and three servings
of whole grains. 

The fiber in these three meals totals 27 grams.

• A breakfast that includes a cup of oatmeal (4 grams) and a banana (2 grams)

• A lunch sandwich of two slices of whole-wheat bread (2 grams), filled with a quarter-cup of hummus
(4 grams), followed by an orange (2 grams) for dessert

• A dinner that includes a medium baked potato with skin (3 grams), a half-cup of broccoli (3
grams), and a cup of strawber- ries (4 grams)

• Evening snack of 3 cups popcorn (3 gms), or 1 apple (3 gms)
Adjusting Total Carbohydrate
Fiber grams are part of the total carbohydrate amount listed on a food label. 

Since fiber is not digested, you can subtract it from the total carbohydrate amount. 

This is only necessary when you are having 5 grams or more of fiber at a meal. 

And it may only be nec- essary for those who are being precise with their carbohydrate intake and adjusting a rapid- or short-acting insulin based on how much carbohydrate they are eating.

One vegetable exchange is 1⁄2 cup of cooked vegetables or vegetable juice or 1 cup of raw vegetables.

One vegetable exchange equals 5 grams carbohydrate, 2 grams
protein, 0 grams fat, and 25 calories.

Vegetable Artichoke Artichoke hearts Asparagus

Beans (green, wax, Italian) Bean sprouts

Beets Broccoli

Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant

Green onions or scallions

Greens (collard, kale, mustard, turnip) Kohlrabi


Mixed vegetables (without corn, peas, or pasta) Mushrooms

Okra Onions Pea pods

Pepper (all varieties) Radishes

Salad greens (endive, escarole, lettuce, romaine, spinach) Sauerkraut


Summer squash

Tomato Tomatoes, canned Tomato sauce*

Tomato/vegetable juice, Turnips

Water chestnuts Watercress


• Practice meditation and yoga daily

• Make fresh and light hot food

• Cook food slowly peacefully, positively and happyly in a quiet place

• Be sure to eat three to four times

• Don’t give up food at any time and avoid excessive food

• Fast once a week

• 1/3rd of the stomach/stomach. Leave the 1/4th part blank means eat a little less than hunger.

• Chew and eat food thoroughly and eat slowly

• Walk 3-5 minutes after eating

• Wake up before or with the sun [5:30 – 6:30 am].

• Brush twice daily

• Do daily jiwha writing

• Sleep at the right time at night, mean sleep at [9-10 PM].

diet veg

Avoid These Food If Your are Following ’s a Healthy Diet Plan

Avoid them during balance diet plan-

Cereals-new rice,.

Fruits and vegetables-brinjal, potato, lime, mustard, tomato, lime, citrus grapes, potatoes, jackfruit, Arabic.

Others-yogurt, fish, cheese, tart food, mustard oil, oily spicy food, more salt, colddrinks, fastfood, junk food, canned foods.

Stopping your lifestyle-base velocity (not stopping excreta), not waking up at night (ratri jagran), atep intake (sun use), not fasting.

These things are totally prohibited-oily spicy food, pickles, more oil, more salt colddrinks, flour curtains, wine, fastfood, softdinks, junk food, canned foods, meat, meat soup.

Yoga Pranayama & Meditation for You as directed

As per your posture- as directed

Advice: If the patient has a habit of tea, he can take 1 cup  divine drink instead. |

More About Related Healthy Diet

What is a balanced diet?

A balanced diet is one that provides all the necessary nutrients to your body.

Those nutrients contain nutrients such as proteins, carbohydrates, fats, vitamins, and minerals. For balanced nutrition, fresh fruits, vegetables, whole grains, and proteins should be taken in your daily diet.

If there is no nutrient in the diet, the body not only becomes weak but becomes a home for diseases.

Does taking a balanced diet also increase weight?

Taking a balanced diet does not increase the weight of the person, and the body remains healthy and active.

A balanced diet keeps the physical and mental health of the person right. The person has to face problems like amnesia with age. Your routine should also be changed with a balanced diet.

This increases the ability to fight diseases.

Why does the body need a balanced diet?

Our body is constantly in need of energy. This energy is very essential for the internal functions of the body.

It is very important to have healthy food for life to run smoothly and to keep the breath, blood flow, heartbeats, etc.

These actions are always in the body and require a lot of energy. Apart from internal actions, the body also needs energy to perform external tasks such as walking, running, playing, or any other physical work.

In addition to these internal and external actions, some part of the body’s energy is essential for digesting, absorbing and transporting food to the fibers, and also for their metabolism.

The heat formed during this action controls the temperature of the body. This energy is derived from carbohydrates and fats present in food to the body.

New fibres continue to be formed in the body, and the old fibres continue to break.

The nutrients required for the formation of fiber are needed in large quantities.

The food you eat is repaired by the daily broken fibers in the body.

Therefore, at any stage of life, there is a need for essential nutrients for physical construction.