e-Pharmatimes

 🥗 Diet & Health Guide for 40+ ✅ 1. General Health Goals at 40+ Maintain healthy weight (avoid belly fat, since it increases heart risk). Support heart health (low cholesterol & blood pressure). Keep energy levels high (for work + family). Prevent diabetes & lifestyle diseases . Ensure strong bones & muscles . 🍴 2. Diet Plan (Simple Indian Style) 🌅 Morning (on waking) Warm water with lemon / methi seeds / soaked almonds (4–5). 🍳 Breakfast (8–9 am) Options: Oats with milk + fruits Vegetable upma/poha + boiled egg (if non-veg) Multigrain toast + peanut butter Tip : Add 1 fruit daily (banana, apple, papaya). 🍲 Mid-Morning Snack (11 am) Buttermilk / green tea / handful of nuts. 🍛 Lunch (1–2 pm) 2 chapatis (multigrain) or 1 small bowl rice Dal + sabzi (green veggies) Curd / salad Protein : Paneer / pulses / chicken / fish (2–3 times a week). ☕ Evening Snack (5–6 pm) Sprouts chaat / boiled corn / green tea....