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

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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.
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DRAWBACKS
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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
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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