South Indian Meal Plan for Healthy Active Brain

Indian Diet Plan for Healthy Active Brain

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Meal Plan for Healthy Active Brain, Featuring South Indian Dishes

Morning
Afternoon
Night

Early Morning (7:00 AM)

• Overnight soaked 5 almonds + 3 walnuts + 1 tsp of sunflower seeds

Breakfast (8:00 AM)

• 2 oats idli / 1 cup ragi rava upma / 2 small pesarattu
• 1 boiled egg / 1 cup drumstick sambhar
• 1 cup coffee / tea made with skim milk (less sugar)

Mid Morning Snack (11:00 AM)

• 1 orange / banana / 3-4 slices of avocados / strawberries

Lunch (1:00 PM)

• 1 cup mix vegetable salad
• 1 cup brown rice vegetable pulao (broccoli, carrots, bell peppers) / 2 medium size chapatti
• 1 cup brinjal curry
• 2 pc skinless chicken / fish / ½ cup egg curry

Note: 2 piece of chicken / fish = 100 gm. Use olive oil as salad dressing or stir-frying.

Afternoon Snack (4:00PM)

• 1 cup green tea.
• 1 cup steamed sprouts / 5-6 soaked almonds + 3 walnuts

Note: If hungry in between: Have a fruit.

Dinner (8:00 PM)

• 1 cup mix vegetable salad / soup
• 2 medium size multigrain chapatti
• 1 cup cooked dhal
• 1 cup spinach keerai thoran.

Bed Time- If Hungry (10:00PM)

• Note: If hungry during bedtime: Include a warm glass of skim milk with a pinch of turmeric powder.

Include
Avoid

Nuts - Almonds, Walnuts, Macadamia Nuts, Hazelnuts and Groundnuts.

Refined carbohydrates – Maida-based food items.

Seeds - Pumpkin Seeds, Sunflower Seeds and Chia Seeds.

High Sugar Foods and Sugary Drinks.

Fruits - Blueberries, Strawberries, Mulberries (shahtoot), Cherries and Indian Gooseberry (amla).

Foods High In Trans Fats – Packaged and Junk foods

Green leafy vegetables - Spinach (palak), Bathua, Fenugreek (methi), Mustard (sarso), Colocasia (arbi), Kale and Moringa leaves (sehjan).

Processed Meats – Sausages and Hot Dogs.

Healthy fats - Avocados, Olives and Extra Virgin Olive Oil.

Alcohol

Eggs, Chicken, Fish and Seafood’s like Sardines, Salmon, Mackerel, Tuna, Trout, Shrimps, Crabs and Oysters.

Dark Chocolates.

Green Tea, Matcha Tea and Chamomile Tea.

Herbs and Spices – Turmeric, Basil, Mint, Sage, Rosemary, Nutmeg, Garlic and Cinnamon.

Dietary Do's

  1. Include at least five servings of nuts and seeds per week.
  2. Include berries like blueberries, strawberries and mulberries as they are packed with antioxidants that may delay brain aging and improve memory.
  3. Add at least one serving of green leafy vegetables You can have them as cooked vegetables, salads, soups, or add to parathas and dosa.
  4. Swap olive oil for butte It can be added to salads and stir-frying of vegetables.
  5. Incorporate variety of herbs and spices in daily cooking. Cooking with spices not only makes your food taste better but also helps to reduce inflammation and improve memory.
  6. Fermented foods are loaded with nutrients that can boost brain health, include foods like kombucha, kefir, kimchi, kanji, dahi, idli, dosa, and dhokla.
  7. If sweet craving hits, try having 2-3 pieces of dark chocolate with minimum of 70% cacao.
  8. Stay active with regular exercise.
  9. Get adequate sleep.

Dietary Dont's

  1. Avoid having maida-based food items like breads, pav, khari, cakes, cookies etc.
  2. Limit intake of red meats, fried foods, fast food and processed foods. These unhealthy foods are bad for your waistline and for your brain, so avoid them as much as you can.
  3. Limit intake of high-sugar drinks like colas, sodas and packaged fruit juice.
  4. Avoid foods containing artificial sweetener aspartame, generally found in sugar-free products and soft drinks.

Note: Always consult your Dietician or Doctor for a personalized nutrition care plan best suited for your existing medical condition.