Health is Wealth: DIET – CHART

EARLY MORNING
Ushapan ( Drink one or two glass of fresh water )

BREAKFAST
(7 to 9 A.M.)

Fruit juice - one cup of juice of any fruit, such as, orange, apple or pineapple.
• Fresh fruits - one apple, or one guava, or one banana, or two peaches.
• Germinated gram (chickpeas) – ¼ cup
• Wheat bread or toast – two pieces

Or
• Cornflakes, or oatmeal, or wheat dalia with milk and sugar
• Herbal Peya – one cup


LUNCH AND DINNER
(12 to 2 P.M., 6 to 8 P.M.)

•Salad (a mixture of tomato, cucumber, radish lettuce, carrot, etc., with salt, pepper and lemon juice or with salad dressing) – about one cup
•Soup of any type – one cup
•Rice, bread or chapatti
•Leafy vegetables (saag) of any kind
•Green vegetables of any kind
•Pulse (moong, masur, chana or any kind)

AFTERNOON refreshment
(3 to 5 P.M.)

• Fresh fruit of any kind – one or two pieces
•Chana ghughani – about a cup
Or
•Dry fruits ( a mixture of cashew, almond, pecan, pistachio and walnut) – ¼ cup
•Herbal Peya – one cup

Principles and Requirements of Eating

• The first and most important principle is to eat slowly after chewing and crushing the food quite thoroughly.
• The second vitally important principle is to finish eating (special dinner) at least two hours prior to sleeping time during night.
• The third and the most important principle is: Never eat more than 85 percent of your capacity at any time. In other words, always eat a little less than you need.
•Avoid drinking water while eating. Drink water after half an hour of eating. Take ten to fifteen glasses of fresh water in twenty – four hours.
•Do not eat fatty, fried, and highly seasoned food; avoid hot spices, pickles, chutney and sweets. Prepare your dishes by using the least amount of spices for flavor.
•Eat only four time in twenty-four hours, that is, take breakfast in the morning, lunch at noon, some light refreshment in the afternoon, and dinner at night. Avoid eating in between these four fixed hours.
In the Guidance of a Yoga center