Experts advise to consume food according to the rules every day to stay healthy. Syeda Sharmin Akhter, chief nutritionist of Diet Counseling Center, advised what to eat every day. Written by ASM Saad
Morning:
It is beneficial for an adult to have a heavy morning meal. A mature youth has to pass the day through various tasks from morning. Therefore, it is important to ensure the presence of nutrients in the breakfast menu. Most people eat paratha, eggs and vegetables for breakfast.
It fulfills the needs of non-vegetarian and carbohydrates. An adult should eat two eggs in the morning. Eggs are rich in vitamins and minerals. Eggs are the best source of protein.
Eggs are also very low in calories. But it is better not to eat egg omelette. Because the amount of calories in the body increases due to the oil in the omelette. It is important to eat fruit for breakfast in the morning.
It fills up the lack of vitamins. Again the fruit helps to keep the body cool. Elderly people should avoid oily food in the morning. It can make their body sicker. Many people eat rice instead of bread in the morning. Many elderly people eat Pantabhat in the morning on an empty stomach
It is better to avoid it. Whether it is rice or bread for breakfast, it must have nutritional presence. Children do not want to eat breakfast properly in the morning. For this, instead of giving the same food every day, give a different breakfast every day. Some days semolina, other days eggs. You can also make egg halwa. There will be no shortage of meat.
At noon:
Lunch should be taken on time. Have midday lunch between 1pm and 2pm. Carbohydrates help provide energy. Try to keep such ingredients in the menu. Because carbohydrates in lunch are very important to keep the brain active and the body active.
Carbohydrates can lead to lightheadedness and body aches. Include fibrous vegetables in the lunch menu. Meals should contain at least 8 grams of fiber. It has the right amount of daily fiber intake. It is not right to skip non-vegetable lunch. A non-meat meal ensures the rest of the day’s nutrition. Lunch for all ages should be half vegetables and one-quarter sugars and one-quarter carbohydrates.
At evenings:
It is a habit of many people to eat fried food in the evening. It should be avoided. Oily foods create extra fat in the body. Puri, Shingara, Chanachur – such foods are not very nutritious. Bread, jam, milk, noodles can be eaten in the evening. It is better to have breakfast in the afternoon or early evening.
At night:
Better to eat dinner early. It is healthy to eat as little as possible at night. It improves digestion. You can eat vegetables, fish and meat at night as well as at noon. But at night it is better to eat bread instead of rice for the elderly. It will not cause weight problems. However, you should eat relatively less from noon to night.
A nighttime eating routine is more applicable to the elderly. Especially those over 40. However, this does not apply to those below forty who work hard throughout the day. It is recommended to eat two pieces of fish or meat, rice or bread, pulses and vegetables in the night.