To ensure our lives are beautiful, joyful, and meaningful, it’s essential to prioritize our physical health first. Maintaining this health relies heavily on our diet. Dividing the day into three meals is a good approach:
Morning: Breakfast should provide energy and warmth to start the day. Options like whole grain cereals, vegetables, lentil soup, or snacks with fruits and milk can supply protein and calcium.
Afternoon: Lunch should be nutritious and healthy, including dal, vegetables, meat or fish, and rice or bread.
Evening: Dinner should consist of a balanced meal with rice, bread, vegetables, dal, and protein sources like chicken, fish, tofu, or dairy products. Including a variety of vegetables and fruits ensures you get all the necessary nutrients daily.
Understanding calorie requirements:
For Women:
Moderately active women aged 26-50 require around 2,000 calories/day.
More active women may need around 2,200 calories/day.
Women in their early twenties may need more, about 2,200 calories/day or more.
Women over 50 generally need fewer calories, around 1,800 calories/day.
For Men:
Moderately active men aged 26-45 need around 2,600 calories/day.
More active men may need between 2,800 to 3,000 calories/day.
Men aged 19-25 generally need around 2,800 calories/day.
Men aged 46-65 need about 2,400 calories/day.
Men over 66 generally need around 2,200 calories/day.
For Children:
Caloric needs vary widely among children.
On average, children may need between 1,200 to 1,400 calories/day.
Moderately active adolescents may need between 2,000 to 2,800 calories/day.