How to Live with Healthy Lifestyle : Tips for Healthy Eating Habits | Meal Plan for Vegan

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Healthy Lifestyle for Healthy Life

1. Eat right and the pants won’t fit you tight

Adding 1 potato chip small bag daily make you gain 7.5kgs in a year.

2. Ditch diet soda to lose weight
Deleting 1 can of soda daily from your diet help you prevent gaining 7 kgs in a year.

3. Curb your sweet tooth
Adding a piece of cake in your diet weekly makes you gain 1.5kgs weight in a year.

4.  Eat mindfully, live vibrantly.
By replacing the 12-inch plate with a 10-inch plate make you lose 8kgs weight in a year.

5. Climb toward better health / Small steps makes a big difference.

Take the stairs. climbing 2 fleets of stairs (3 times a day) instead of elevators daily make you lose 1.5kg weight in a year.

6. It’s fun to run
By walking for 45 mins (5 times a week) make you lose 5.6 kgs in a year

7.  Find the best fitness friend
Playing a sport with your friends for 30mins daily make you lose 10kgs in a year.

8. Turn housework into a workout
By doing household work daily for 30mins make you lose 5kgs weight in a year.

9. Drop the fries and tone your thighs
By deleting small french fries from your burger meal (once in a week) stops you gain 1.5kgs weight in a year.

10. Drink less sugar, you’re sweet enough already
By eliminating 2 tsp of sugar from your beverage, helps you in shedding 2 kgs of weight in a year

11. Dancing
12. Two pieces of biscuit

13. Get fit in the garden
Gardening for 30mins daily, makes you lose 3kgs of weight in a year.

Tips for Healthy Eating Habits –

There must be variety in Food.

  1. Daily sodium intake less than 2300mg and for >51yrs age less than 1500mg

2. At least half of the cereals have to be whole grains

Caffeine < 200mg/day

  • It cannot be part of the first meal
  • It cannot be consumed within 2 hours of workout
  • Best consumed 1hour- 30 mins before workout
  • A cup (150 ml) of brewed coffee contains 80-120 mg of caffeine
  • 1 cup Instant coffee 50-65 mg
  • 1 cup Tea contains 30-65 mg of caffeine
  • 1 can Cola 54 mg
  • Diet Cola 47
  • Energy drinks 100
  • Dark chocolate bar 18
  • Chocolate bar 9

Exchanges combinations For Healthy Lifestyle 

Veg Food Combination

a.) Breakfast:

Milk + cereals

Milk + Pulse

Pulse + Cereal

Milk + fruit

Soy + cereal

Pulse + nuts

Milk + nuts

 

b.) Lunch/Dinner 

Milk + cereals

Milk + Pulse

Pulse + Cereal

Soy + cereal

Pulse

Milk

Meal Plan for Vegan – Food Combination

a.) Breakfast

Pulse + nuts

Cereal + soy

Soy + fruit

Nuts + fruit

 

b.)Lunch/Dinner 

Pulse + Cereal

Soy + cereal

Pulse + nuts

Veg eggs Food Combination

a.)Breakfast:

Milk + cereals

Milk + Pulse

Pulse + Cereal

Milk + fruit

Soy + cereal

Egg + cereal

Egg + Fruit

Egg + milk

Egg + Pulse

Pulse + nuts

Milk + nuts

b.) Lunch/Dinner

Milk + cereals

Milk + Pulse

Pulse + Cereal

Soy + cereal

Egg + Cereal

Egg + Pulse

Pulse

Non- Veg Food Combination

a.) Breakfast:

Milk + cereals

Milk + Pulse

Pulse + Cereal

Milk + fruit

Soy + cereal

Egg + cereal

Egg + Fruit

Egg + milk

Egg + Pulse

Pulse + nuts

Milk + nuts

b.) Lunch/Dinner:

Milk + cereals

Milk + Pulse

Pulse + Cereal

Soy + cereal

Egg + Cereal

Egg + Pulse

Lean meat/meat + Cereal

Lean meat/meat

Pulse

Distribution 

4 meals

  • Meal 1 (within 1 hour) Calories: Total calories/4, Max cereal/fruit exchange 2
  • Meal 2: Total calories/4, Max cereal/fruit exchange 2
  • Meal 3: Total calories/4, Max cereal/fruit exchange 2
  • Meal 4 (min 3 hours prior to sleeping): Total calories/4,  Max cereal/fruit exchange 1 

6 Meal

  • Meal 1 (within 1 hour) Calories: Total calories/4, Max cereal/fruit exchange 2
  • Meal 2: Total calories/ 12, Max cereal/fruit exchange 2
  • Meal 3: Total calories/4, Max cereal/fruit exchange 2
  • Meal 4: Total calories/12, Max cereal/fruit exchange 2
  • Meal 5: Total calories/12, Max cereal/fruit exchange 2
  • Meal 6: (min 2 hours prior to sleeping): Total calories/4, Max cereal/fruit exchange 1

For more Healthy Tips – stay updated with Journal Headlines. If you want to live a good life do start changing your eating habits then and only you can achieve Healthy Living.

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