How To Eat A Balanced Diet

What you eat makes who you are. Wonder what a practicing dietician eats in a day ! In this article I have highlighted what I generally eat in a day. When I’m trying to get in shape, I stick to a 1300-1400 calorie meal plan. I also practice time restricted method of eating. Let’s see how I get my full quota of nutrition

My mornings

  • I start my mornings with 2 glasses of luke warm water
  • After I finish my fasting window, luke warm water gets my system going
  • I generally follow 14 : 10 intermittent fasting window

My next small meal

  • My next small meal is at 0915 hours
  • I consume 6 soaked almonds
  • I generally combine almonds with raisins


  • My breakfast is at 0945 hours
  • Today my breakfast consisted of the following
  • 1/2 cup poha
  • 1 egg roll
  • Sauteed French beans (using olive oil)
  • 1 slightly roasted tomato

Keep the diet balanced

  • You can mix and match your diet
  • However, ensure that your diet has the following in adequate quantity
  • Carbs
  • Fats
  • Protein
  • Fibre
  • Vitamins
  • Minerals

Next small meal

  • My next small meal is at 1145 hours
  • This meal generally consists of a seasonal fruit’
  • Today I consumed 1 apple
  • Along with the apple I consumed 1 tsp peanut butter


  • My lunch is again light but I try and keep it balanced
  • I have my lunch at around 1400 hours
  • My lunch consisted of the following
  • 1 ragi roti
  • 1 cup sprouts curry
  • Salad
  • 1/2 cup raita

Herbal tea

  • I include a cup of herbal tea in my diet
  • I have my cup of herbal tea about 35 minutes after my lunch

Evening snack

  • I have my evening snack at about 1730 hours
  • This snack includes one or two ladoos with cup of milk


  • I have my dinner at around 1915 hours
  • My dinner comprised of the following
  • 50 grams low fat paneer
  • Sauteed veggies
  • One roti

Some important pointers

  • If you intend consuming protein shakes, consume it on days of intense strength training
  • Match your calorie intake with your activity levels

Eat when you’re more active

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