22 Simple Diet & Fitness Tips to Ton

Your Body
Dr.Swapan Banerjee(PhD)
Dietitian/Nutritionist
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20 April, 2016

1. Tone your body without hazards - You can tone up your body by controlling
weight and appearance without rigorous workouts or daily visits to the gym r
only by a well balanced diet. For toning your body as well as to get an attract
shape and appearance, you should follow a proper diet & some sort of home b
workout or simple exercises. Here are some suggestions for all, particularly fo
young.
2. Basic Advice fruits & vegetables - I advice that in every meal you add plenty
vegetables, at least 2 servings of 300 gm fruits like 2 pcs of banana/day, 1 app
berries, 1 +1 citrus fruit etc. Divide this two times a day around 11 am and 3 p
every day or best suitable times. Don't take too much at a time but reasonab
portions. You should eat 50 gm dry fruits like peanuts, almonds, pecans or sim
nuts etc.
3. Deep & regular sleep - Please ensure that you get 8 hours of deep or tight sle
is also important to follow early to go bed & early to rise concept, even when
are too busy in your multinational company's computer work or studies. Avoi
stress & depression which are enemies of sleep. Do not practice to have any
medicine to get sleep as most of the medicines are recommended for patient
depression or other disorders.
4. Water consumption - Drink 3-4 litres of fresh drinking water as per season ev
except if you are a patient who is on a fluid or water intake limitation. Drink w
5 mins later after each meal to avoid gas/indigestion except urgent need or if
are thirsty during meals.
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5. Carbs, protein & fat - You need 60-70% Carbohydrate - rice/roti/cereals etc. It
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b li l i h Al d i i l i l i
 be a little more as per weight. Also you need proteins, mainly animal proteins
fish (5 days) &  chicken (2 days in a week - 75 gm each) & egg 1 pc daily either
breakfast or at dinner. Visible fat like cooking oils must be PUFA based like
Sunflower/Olive oil. Mustard oil can also be used to a certain limit. 
6. Best Breakfast - Eat 2 pcs of solid brown breads/Roti or Phulka + mix veg or r
flakes with sour tasted curd + 1 sweet + Banana or 2 pcs of Idly /1 pc plain Do
breakfast, what you eat should be healthy. You can add 1 egg, 200 ml double-
toned/skim milk. Consume milk only before or after 15 mins of breakfast.
7. Mid day snacks - You should add one citrus & one another type fruit. Good qu
plain veg (3 days) & non veg (3 days) soup, as an appetizer, at around 11 am. S
stew can also be taken in the evening time around 8 pm if possible as per
convenience.
8. Non veg Lunch - Remember you should always consume a balanced combinat
carbohydrate + protein + fat like khichdi, good quality rice/4-6 pcs Chapati
homemade OR homemade pulao/basmati rice with 1-2  types of green vegeta
pulses 25 gm + fish/chicken/mutton 75-100 gm per day (anyone).
9. Veg Lunch If you are a vegetarian then go for soya/soya products, enough gr
veggies or paneer, cheese, chana, tarka, pulses legumes etc.
10. Mid-afternoon snacks - you can have fruits like papaya/guava or any citrus fru
11. Evening Meals - At around 6 pm, one can have  green tea and cream cracker b
or another high quality snack, including the snacks mentioned above. You can
poha/ porridge/ cornflakes/ rice flakes with curd. Do not add any fried foods,
fast or junk foods as your evening meal.
12. Dinner - Roti/Chapati/Phulka  3-4 pcs OR 2 pcs roti+ 50 gm rice same balance
pulses 25 gm soupy + 1 serving mix veg + any high quality protein preparation
discussed) egg/fish & for vegetarian pulses/ soya/dairy foods or one more veg
as an alternative. 
13. Bed Time -milk/milk products 150 ml or chana in case of Lactose intolerance
nowadays is a common problem.
14. Often Overlooked- 300 ml of milk/milk products are needed, divided over two
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three doses in a day. You Doctors
can add 2 tsf/20gm butter or ghee in lunch or dinne
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 your staple meals. Always chew well & then engulf to get better digestion &
maximum absorption. 
15. Fruits - One should have three types of fruits like lemon, guava, grapes, apple
banana in a balanced combination as dressings/whole as you like in a day. Tak
plenty of green vegetables like some local greens or other veggies.
16. Limit your spices, salt and oil - Do not consume too much salt, fried masala.
made spices are better although you can use upto 2 tsf of branded quality pa
spices. Best oils are PUFA based (Poly unsaturated fatty acid) like sunflower, w
oil, soy oil, rice bran or mustard oil but not coconut oil, rapeseed or palm oil. A
studies olive oil is the best choice. You can add 3-4 tsf in the whole day for ind
consumption but not for an entire family .
17. Avoid junk, all fast foods - Strictly avoid all fried foods, no junk, street foods,
processed foods. Even occasional outside hotel or restaurant foods is also not
to consume. Cake, pastries, butter, chocolates can be consumed in small quan
but avoid foods that contain trans fats and too much of saturated fats.
18. Small but frequent meals - One should have all kinds of foods in mild to mod
quantity, and it should be planned in every 2-3 hours that means 7 to 8 meals
day.
19. Supplements - you can buy any established brand of high-quality standard pr
pack (as common demand for boys) & needless to say such product must not
side effects. (Only recommended by Dietitian). If you need it then take them
breakfast and at bedtime - 2 scoops each time with lukewarm water or milk a
preferred.
20. No open market supplements - I also advise that there is no need for slimmin
medicines or similar supplements which usually has side effects, as well as som
unknown complications from person to person. Even in the long run, these m
to some disorders, primarily in females, as per observations.
21. Avoid stress and late night work - Do not work late as late night work create
indigestion, dull skin, tired face, and premature greying of hair. 
22. Dynamic lifestyles, normal working
Chat with & timely meals - Always remain active du
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working hours You can go to gym or not but timely home based simple exerc
 working hours. You can go to gym or not but timely home based simple exerc
like yoga/ walking 1-2 km daily is very helpful. Don't take the stress, be discip
and active. Drink water 3-5 mins later after each meal.

Lastly I would like to ask, is this advice & guidelines too difficult to start & maintain
at all! Just have a good start & follow seriously. You will definitely have an attractiv
a toned body shape. And remember - in order to be physically fit, it is important to
mentally fit. Because only then you will be completely fit and healthy.

Diet Everyday Fitness Healthy Eating Weight Loss

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