Best Diet Chart for Indian Women For a Healthy Lifestyle!

So you are leading a sedentary lifestyle? Want to do weight loss? You must be inactive or sitting for the maximum duration of time without much of physical activity. That may be because your profession asks for where you need to sit for long period of time or you may be inactive by choice. But whatever the reason is, the sedentary lifestyle can call for many health issues. It is always advisable to modify our diets according to our weight, height and lifestyle. So let’s chalk out best diet chart for indian women for a healthy lifestyle.

A reference Indian adult woman is between 20 to 39 years of age and healthy and weighs 50 kg. She may be engaged in 8 hours in general household work, in light industry or in any other moderately active work. Apart from 8 hours in bed, she spends 4 to 6 hours sitting or moving around in light activity and 2 hours walking or active recreation or household chores.

Best Diet Chart for Indian Women

So a woman involved in sedentary work is recommended to have-

Total Calories required for a day – 1875 Kcal

Protein required for a Day – 50gms

Fat required for a Day –  20gms

Here, I have presented a graphical representation of Best Diet Chart for Indian Women for a Healthy Lifestyle.

Prescribed Diet Chart for Indian Women: (In Calories and Grams)

%Weight (gms)Kcal
Carbohydrates70%328gms1313 kcal
Protein15%70 gms281 kcal
Fat15%31 gms281 kcal

Division of Calories Into Meals

Breakfast400 kcal
Midmorning150 kcal
Lunch600 kcal
Tea100 kcal
Late evening125 kcal
Dinner500 kcal

Diet Chart for Indian Women for Healthy Weight Loss

1. Breakfast (8.00 am)

  • A small bowl of oats porridge with oats and skimmed milk, no sugar, topped with fresh fruits like apples, papayas or pomegranate
  • One boiled egg and a glass of green tea.
    — OR —
  • 2 ragi idlis with coriander and coconut chutney without tempering, a glass of skimmed milk.
    — OR —
  • One Bread sandwich with smeared with coriander chutney with few cut vegetables like cucumber and tomatoes along with 1 date and walnut muffin, a glass of skimmed milk.
    — OR —
  • A small bowl of vegetable upma with a Khakra and tea.

A must read article 6 Quick and Healthy Breakfast Ideas For Refreshed Mornings

2. Midmorning (10.00 am)

  • A small bowl of sprouted salad with raw cucumber, onion or tomatoes with a dash of lemon juice.
    — OR —
  • One fruit like orange or sweet lime or apple.
    — OR —
  • 2 digestive biscuits.

3. Lunch (1.30 pm)

  • 2 chapattis or 2 methi theplas ( Gujrati healthy wheat rotis ) with a small bowl brinjal curry or potato and peas curry or curry prepared from bottle gourd and ridge gourd.
    — OR —
  • A small bowl of brown rice with dal palak, yogurt and 1 roasted papad.
    — OR —
  • 2 chapattis with a small bowl egg curry or fish curry and salad
  • A small bowl of brown rice with kadhi.
    — AND —
  • For Sweet: 2 dates or one besan ladoo or one slice of apple pie.

4. Evening Tea (4.00 pm)

  • A glass of skimmed milk or a cup of tea prepared with skimmed milk with 2 salted biscuits or 2 chickies.

5. Late Evening( 6.00 pm)

  • 2 pieces of dhoklas with coriander chutney.
    — OR —
  • 2 pieces grilled and baked potato patties.
    — OR —
  • A small bowl of baked tomato macaroni garnished with the little amount of cheese.

6. Dinner ( 8.30 pm)

  • For Soup: A bowl of onion and mushroom soup.
    — AND —
  • A medium bowl of vegetable and soya chunks pulao with a small bowl rajma curry and mixed vegetable raita.
    — OR —
  • 2 chapattis with mixed vegetable curry, a small bowl khichadi and yogurt.
    — OR —
  • 3 chapattis with palak chicken along with fresh and raw carrot and cucumber sticks.
    — AND —
  • For Sweet: A small Katori of custard with fresh fruits or unsweetened low-fat yogurt topped with fresh fruits.

You must read Guidelines for a Healthy Weight Loss

In case you rise up early in the morning, you can have a mix of 2 almonds, few raisins and 2 walnuts every day first thing in the morning at about 6.30 am. This will calm down the hunger pangs, improve the hemoglobin levels and keep stress away. Have plenty of water every day about 1 to 1 and a 1/2 liters a day.

These diet chart for Indian women do help in improving efficiency and quality of life. But apart from diet, it is also essential to maintain proper physical activity. Exercises like walking, jogging, swimming or squats are very much preferable. So Ladies, let’s have a plan in your mind and follow this diet chart for Indian women for healthy lifestyle so that you can lead a sound and healthy life.

Anita Varier

Mrs. Anita Varier is a Post Graduate in Home Science with specialization in Food Science and Nutrition from S.N.D.T Women's University, Mumbai. She cleared her NET(Lecturership) exam in 2004 and taught students at Post Graduate level.

Some of her works have been published in dietitic journals and websites, the most notable being "Blending of edible oils to achieve nutritionally favorable fatty acid ratios" in Journal of Oil Technologists' Association of India. She is an avid reader and shows immense interest in the field of art like dance and music.


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