Health & Nutrition Health and Nutrition - February 2018.edcoan.ir - Page 56

t dairy u o g in t t Cu iency ic f e d a o leads t ry source a im r p a of d other n a m iu of calc amins it v e c a r t t importan B12, zinc B2, such as rus. This o h p s o h and p ifficult for d e b n a diet c since , s n ia r a t vege s all the it exclude rotein n p vegetaria from it. l l l l l Dairy: Milk and milk products which include cheese, paneer, curd, buttermilk etc. Vegetable oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil. Trans fats: Found in margarine and various processed foods or junk foods. Artificial sweeteners: Use natural sweeteners instead. Highly processed foods: Cakes, pastries, maida, breads, ready-to-eat packet foods etc. l l l DRAWBACKS l l The diet omits carbs - grains and pulses which are a major source of energy in one’s daily’s routine. Lack of them leads to weakness, dizziness, low stamina etc. It also contributes to deficiency of B complex vitamins and other minerals like phosphorous, magnesium and zinc. Cutting out dairy leads to PALEO DIET PLAN FOR A DAY l l l l l 56 February 2018 HEALTH & NUTRITION a deficiency of a primary source of calcium and other important trace vitamins such as B2, B12, zinc and phosphorus. This diet can be difficult for vegetarians, since it excludes all the vegetarian protein from it. It is not a balanced diet in terms of macro and micronutrient composition and thus contributes to various nutritional deficiencies. Carbohydrates form the highest percentage of Indian diets. Bhakri, roti and rice are the main ingredients of an Indian meal. Without these, the Indian diet would be incomplete and cannot last successfully for a lifetime. Breakfast: Scrambled eggs or a vegetable and mushroom omelette, seasonal fresh fruit, coffee/ tea/ freshly squeezed juice. Lunch: Fresh garden vegetables, avocado and seafood (shrimp, crab, clam, mussels) or roast chicken, salad dressed with lemon juice or vinegar and virgin olive oil. Infused water, herbal or green tea. Dinner: Any cut of beef, pork, lamb or fresh fish. Any fresh steamed vegetables (broccoli, cauliflower, sprouts and carrots). Fresh garden vegetable dinner salad. Infused or mineral water. Fresh berries or fruit for dessert. Fresh fruits and salads can be consumed as in- between nibbles. Foods and salads can be prepared in good quality ghee or oil. HARSHA ADVANI