What to eat and when to eat

Presented by Surendra Singh RN44

BAMS 3^rd yr

Govt. Auto. Ayurvedic college and hospital Amkho Gwalior (m.p.)

Swasthvritt Department

Submitted to – Dr Upasana Bhardwaj (HOD)

Dr Pawan Sharma

Dr Rachna Agrawal

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BREAKFAST -

• - Eat with in 30 minutes of waking up.

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• - ideal time to have a breakfast is 7:00 a.m.

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• - Do not delay breakfast later than 10 am.

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• - Make sure you have protein in your breakfast.

LUNCH -

• Ideal time to have lunch is 12.45 pm.

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• Try and keep a gap of 4 hours between your breakfast and lunch.

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• Do not delay lunch later than 4pm.

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DINNER -

• The ideal time to have dinner is before 7pm.

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• You should keep a gap of 3 hours between your dinner and bedtime.

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• Do not delay dinner later than 10pm.

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- Eating close to bedtime can interfere with the quality of sleep.

WORKOUT MEALS

• Never workout (especially weight training) on empty stomach.

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- The right pre-workout meal could be protein sandwich (with chicken, tuna etc), protein shake, scrambled egg with whole wheat bread, peanut butter sandwich.

Ready to workout -

• A couple of hours before you exercise is the perfect time to fuel up with healthy carbs. Good choices include whole-grain cereals, wheat toast, pasta, and brown rice. Fruits and vegetables can help you power through, too. It’s best to avoid a big boost of protein, though – that takes longer to digest. If you’re hungry 5-10 minutes before your workout, try a banana or an apple.

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Need to be alert -

• Does your energy level plummet in the midafternoon? A snack can help revive you, but some choices are better than others. Chocolate has caffeine, and the darker it is, the more of a punch it packs. Fruit can also give you a quick boost, because it has sugar (though not as much as candy, which can set you up to crash and burn). Types rich in vitamin C, such as oranges, help your body turn fat into energy.

Hungary after exercise -

• Within 1-2 hours of finishing a workout, aim to eat a snack or meal that has both protein and carbohydrates. This will help your muscles recover the fuel you’ve burned. Try a PB&J or turkey sandwich with veggies, yogurt and fruit, pretzels and low-fat chocolate milk, or a healthy smoothie. And of course, drink water to replace the fluids you lost during your sweat session.

Need to hydrate -

• Water is the obvious choice, and that’s a solid strategy. But some foods can boost your hydration, too. Fruits and vegetables that fight thirst include watermelon, iceberg lettuce, celery, cucumber, strawberries, zucchini, and cauliflower.

Want to stay calm -

• Therapy and medications are the best ways to treat anxiety, but some foods could affect how you feel, too. The mineral zinc has been linked to lower anxiety. Cashews, egg yolks, and oysters are good sources. A serving of salmon can also be a wise choice. The fish is rich in omega-3 fatty acid, which, according to one study, may ease stress. Probiotics, which come in foods such as pickles and sauerkraut, may lessen social anxiety.

Busy day ahead -

• Oat meal may be the perfect breakfast when you’re facing a hectic day. It has beta-glucan, a type of fiber that makes you feel fuller longer. Research also has shown that complex carbohydrates, including oats, boost serotonin levels in your brain. That can help keep you calm.

Under the weather -

• Chicken soup really can help when you have a cold. It has an anti-inflammatory effect and can ease congestion. What if your stomach’s the problem? You may have heard of the BRAT diet (bananas, rice, applesauce, and toast) that doctors recommend after vomiting or diarrhea. But did you know melons such as cantaloupe and honeydew can help with indigestion?

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Feel bloated -

• This common but uncomfortable feeling is linked to gas. Lactose intolerance, when you can’t easily digest the sugar in milk, is one cause, so try a switch to lactose-free dairy products to see if that helps. One small study found that eating a banana every day reduced discomfort for some women. Kiwi might also help. Researchers found that it eased symptoms and improved digestion in a few people with irritable bowel syndrome.

Before a night out -

• There’s solid science behind the age-old advice against drinking alcohol on an empty stomach. Food in your belly will help prevent irritation of your digestive system. It will also make your body absorb the alcohol more slowly. High-protein foods such as cheese and tofu are good choices.

Hope to conceive -

• You may already know that you should get more folate if you plan to get pregnant. It’s an essential nutrient for a growing baby. It comes in leafy vegetables, peas, oranges, lemons, bananas, melons, and strawberries (or in a prenatal vitamin). Other foods in your diet may affect fertility, too. Some research suggests full-fat dairy, whole grains, and more protein from plant sources instead of animals can make a difference.

For clearer skin -

• You may have heard that greasy food or chocolate will make your skin break out. It’s not quite that simple, but nutrition can affect your complexion. Some studies suggest that a diet rich in low-glycemic foods can fight acne. Good choices include fresh vegetables, beans, and steel-cut oats.

Thank you