Budget Diet:
Creating a proper, healthy, and effective diet does not require any expensive food. All it needs is patience and following some rules consistently will be helpful. There’s no need for any expensive dry fruits or supplements. If we regularly include green leafy vegetables, lentils, and some spices in our diet, it will be very beneficial. If we eat lentils, chickpeas, kidney beans, peas, bread, etc. every day, then we get our necessary protein from them. Also, they fall within a budget because they are very inexpensive and easily available. None of these plant-based foods harm our body. The remaining are animal-based foods – eggs, fish, meat, pork, milk, etc., from which a large amount of protein can be obtained. This plays an important role in building our body. Therefore, every day we need protein and important minerals in our life. Every day our body requires 200 – 700 calories or 50-175 grams of protein. And if expressed in percentage, 10 to 35 percent of protein is needed.
Smart Cooking’s: By smart cooking, we can mean cooking with less cost and with intelligence.
This means you have to intelligently use less gas, less of other spices, and less of various cooking ingredients. For example, instead of using cooking gas excessively at home, one can burn wood, and avoid wasting water. That is, after eating, the dishes should be washed or cleaned immediately, because if food particles dry and harden on the dishes later, more water will be needed to clean them, resulting in water wastage. And you must stop eating outside food, especially street food. Instead of buying chickpeas, puffed rice, various salads, and lassi from outside, prepare them at home. These can be easily made at home at a low cost. We must also remember that low cost does not mean less nutrition; we must consume sufficient amounts of protein, fat, and carbohydrates every day.
Balance Plate Making:
This is a very simple recipe made with balanced ingredients. It doesn’t require many ingredients, and moreover, it fulfills our daily nutritional needs within a budget.
It is especially beneficial for certain patients, as it helps create a proper nutritional diet plan at a low cost. It is particularly helpful in the case of diabetic patients.
How to making the balance diet plate:
First, we need to imagine that we have divided our food plate into several sections.
1.Initially, half of the plate, or 50%, should be filled with non-starchy vegetables. These provide us with vitamins, minerals, antioxidants, and fiber.
Example- bottle gourd, pumpkin, cauliflower, cabbage, cucumber, tomato, spinach, papaya, etc.
2.In the second section, approximately one-fourth of the plate, or 25%, should consist of carbohydrate and starch-rich foods, from which we obtain abundant carbohydrates and minerals.
Example -Examples include rice, bread, potatoes, oats, dates, corn, barley, etc.
3.And finally, in the last quarter, that is, 25%, you must add high-quality protein in ample quantity, which helps in building our body’s muscles and making the body strong. Examples include fish, meat, eggs, yogurt, milk, lentils, chickpeas, pumpkin seeds, etc. Additionally, a small amount of olive oil or other fatty foods, about a teaspoon, should be included on the side of the plate. Examples include ghee, peanuts, cashews, walnuts, etc.
The Daily Essentials Food (Try as much as possible): Forget all the complicated diet charts you’ve seen before. The diet plan I’m going to tell you about here, if you follow it regularly, will allow you to easily build a strong, healthy, and disease-free body. The diet plan I will mention here will provide you with plenty of carbohydrates, proteins, fats, and minerals at a very low cost. So, without further ado, here is my list.
Green Vegetables:
The ones included are given in very simple terms – spinach, kale, lettuce, local greens such as puishak, laishak, datashak, kolmishak – in the past, these were rich in iron, which helped increase the blood count in the body. Now they are rich in vitamins A, K, C, and mineral iron and calcium.
Lean protein:
Lean protein provides numerous benefits to our body to work efficiently. It aids in tissue formation and helps repair tissues. It keeps the stomach full for a long time and helps regulate blood sugar levels.
Sources of lean protein from food include eggs, chicken liver, fish, lentils, mung beans, chickpeas, tofu, etc.
Whole grains and fiber-rich vegetables:
They contain a high amount of carbohydrates and minerals, which increase our stamina and help improve the body’s capacity. They also provide vitamins and fiber.
Examples – oats, brown rice, quinoa, flatbread, potatoes, beans, lentils. There are many more, but these fall within a healthy budget.
Healthy fats:
The reason to consume them is that they are crucial for our brain health, hormone production, and help in the function of various vitamins such as A, D, and E.
If these foods are eaten regularly, they enhance the taste of meals and increase overall satisfaction from eating.
Examples – avocado, cashew nuts, walnuts, pumpkin seeds, olive oil, fish oil, etc.
Colorful fruits and vegetables Aim for a rainbow:
The reason behind colorful fruits and vegetables is that different colors provide different antioxidants and phytonutrients that protect our tissue cells and boost immunity. Examples: berries, oranges, capsicum, carrots, beets, eggplant.
6.Fermented foods : Fermented foods benefit us in many ways. They are also easy to swallow and eat without any problems. Many of them contain probiotics, and many bacteria that enhance our digestion and increase our immunity. Examples – yogurt, cottage cheese, buttermilk, kimchi, pickles, kanji, etc.