🥗 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.

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🍴 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.

🍴 Dinner (7:30–8:30 pm)

• Light meal → dal + sabzi + chapati OR soup + salad + paneer/tofu.

• Avoid heavy fried foods at night.

🌙 Before Bed

• Warm turmeric milk (optional) → good for sleep & immunity.

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💪 3. Health & Fitness Habits

• 🚶 Exercise: At least 30 min/day → brisk walk, jogging, yoga, or gym.

• 💤 Sleep: 7 hours is a must.

• 💧 Water: 2.5–3 liters daily.

• 📵 Reduce: Junk food, sugar, excess tea/coffee, alcohol.

• ✅ Check-ups: Once a year → blood sugar, cholesterol, BP, vitamin D & B12.

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🌟 4. Superfoods for 40+

• Walnuts & almonds → brain + heart.

• Flax seeds & chia → omega-3.

• Green leafy vegetables → iron + calcium.

• Eggs, paneer, lentils → protein.

• Fruits (papaya, orange, apple) → vitamins.

• Haldi (turmeric) → anti-inflammatory.