Including healthy fats in your dinner recipe is excellent. Our body utilizes fats overnight for growth and repair. We can go easy on carbohydrates as well. There is no need to avoid carbs for dinner. A balanced dinner plan would be whole-wheat chapatis, vegetables, salad, meat, and fish. 

Some of the must-add items to your overall diet would be:

Blended oil – change oil type once every 3 months, sweet potatoes, walnuts, almonds, flax seeds, eggs, meat.

Recommended amount of daily nutrition is as follows:

Energy (kcal)25002000
Protein (g)5545
Fat (g)12590
Carbohydrates (g)420320
Fiber (g)2824
Salt (g)66

These blogs is an attempt to inform about nutrition and to clear misconceptions on what to eat for breakfast, lunch, or dinner.

Please stay tuned for new interesting articles. Please feel free to write to me and let me know what you would like to see in this blog in the future.

What to eat for Lunch?

In the previous article, we talked about breakfast nutrition. Today, let’s talk about lunch and what to eat for lunch.

Lunch should comprise of lean proteins and high-fiber starchy carbohydrates. Lean proteins are proteins with less than 10 grams of total fat.

The science behind this recommendations is, carbohydrate-rich food delivers continuous energy and we do not feel sleepy post lunch. Avoid sugary white foods. There is a huge difference between starchy, carbohydrate food and sugary food.

Diet options: A small portion of rice, whole wheat, barley, spiced nuts, spiced seeds, popcorn.

Note for readers: People generally crave salty food in the afternoon.

These articles are to simplify nutrition. Please feel free to write to me and let me know what you would like to see in this blog in the future.

Breakfast – Why it’s STILL the most important meal of the day

It is often said “We become what we eat”.

Cells in our body are replaced within a month’s time. The carbon backbone, nitrogen base, and other essential elements that make up the cells are typically and bio chemically made from the food we eat.  Hence, the above statement of “We become what we eat” holds true.

Oftentimes, we miss the opportunity to replace the lost cells with the right molecules by not eating healthy.

Does our body suffer too much when it does not get the right nutrients?

Yes. Sometimes, the damage done by such modern eating habits becomes irreversible.

In this article, let’s talk about breakfast nutrition.

As many of you are not sure on what breakfast should constitute? The answer is it should be rich in proteins. The science is simple; proteins are slow to digest and slow the stomach from being empty. A protein-rich breakfast typically keeps us full and we crave less for food for the rest of the day. A breakfast rich in proteins also boosts metabolism since proteins require more calories to digest than carbohydrates.

Your breakfast should be low on carbs and one can also add a mid-morning snack to boost metabolism.

Diet options: Millets rich in proteins (millet dosa/ any millet dish), low-fat dairy products, eggs, or fish. Metamofs (a high-protein formulation rich in antioxidants developed by the author) are a great option.

Notes for readers:

People who regularly eat breakfast weigh less than those who skip it.


Please consult a certified nutritionist for nutrition advice.

Stay tuned for nutritional recommendations for lunch in the next blog!

By: Dr. Sandanamudi Anudeep, Chief Scientist and Co-founder, Dhriti Bio Solutions.