Naturopathy Diet Plan to Boost Immunity

Food is regarded as Medicine in Naturopathy. Balanced food is a must for any individual seeking good health.

It is not only selecting the right food for optimum health, but the method of cooking too is important in maintaining the nutrients at their highest level in the food. Hence a wide range of cooking methods should be used, like steaming, stir fry, baking, sautéing, grilling and roasting.

Let’s check the Naturopathy Diet Plan to Boost Immunity:-

7.00 am –

Warm lime juice / Green tea / Black tea with steamed garlic (2 / 3 no), Tender Neem leaves- (3 / 4 no) , Punarnava leaves / Ashwagandha leaves- (4 / 5) leaves Soaked Methi – 10 gms (35 Kcals) or

8.00 am –

Wheatgrass juice – 50 ml or (20 Kcals)

Green smoothie-100 ml or (30 Kcals)

Grapefruit, pineapple & ginger smoothie – 100 ml (50 Kcals)

9.30 am -Breakfast:-

Vegetable Oats porridge – 100ml (175 Kcals) or

Vegetable Millets Upma -100 gm (175 Kcals) or

Vegetable idly – 2 no with Sambar (approx 175 Kcals) or

Mixed vegetable Besan chilla – 2 no (approx 250 Kcals) with

Dhania / Tomato chutney

11.00 AM – Mid-morning Juice or Fruit:-

Masala Buttermilk with mint, green chilli, dhaniya & ginger -100 ml (45Kcals)

Ghiya Dhaniya juice – 100 ml (20 Kcals) or

Ash gourd juice – 100 ml (20 Kcals) or

One Fruit-  Banana (75 Kcals)/ Orange (50 KcalS) / Avocado- 60 gms (150 Kcals)  / Watermelon -100 gms (25 Kcals)

12.30 pm – Lunch:-

Phulka (Roti) – 1 no (approx 80 Kcals)/ brown rice -30 gms (100 Kcals),

Green leafy vegetable -50 gms (25 Kcals),

Thin Dal – 30 ml (75 Kcals)

Fibrous vegetable- 50 gms (55 Kcals)

(Beans, Carrots, Cauliflower, Ridge gourd, Bottle gourd)

2 pm –

Barley water – 200 ml (50 Kcals) or

Kokkum juice (½ tsp Jaggery no salt) -200 ml (45 Kcals) or

Lime juice – 200 ml or Carrot juice-200 ml (55 Kcals)   or

Aloe vera juice- 100 ml.

4 pm –

Wholesome juice – 100 ml (80 Kcals)

5.30 pm –

Green tea with Multigrain bread toast – 2 no (170 Kcals) or

Roasted pumpkin seeds & Sunflower seeds-10 gms (45 Kcals) or

Roasted Channa – 20 gms (no salt) (70 Kcals) or

Mixed Nuts with Dates -20 gms (approx -150 Kcals)

Dinner – 6.30 pm  

Two fruits – Papaya -100 gms (45 Kcals) and Pineapple -100gms (50 Kcals) or any two fruits approx (120 Kcals)

Stir-fried vegetable – (Broccoli, Mushrooms, Asparagus, Carrots, Yellow zucchini, Red cabbage with celery & tofu) to add olive oil, herbs, spices & lemon juice. (Approx-100 Kcals)

Soup –Any seasonal vegetables fresh from farm -100 ml (approx-100 Kcals)

8 pm –

Soya milk – 100 ml with dates – 2 no (approx- 120Kcals)

What should your plate contain?

  1. Any vegetable soup -200 ml
  2. Eat your fruit first-100 gms
  3. Salad – 200 gms
  4. Sprouts- 25 gms
  5. Main course – Millets / Rice / Whole Wheat Chapathi / Brown Bread.
  6. Vegetables – 100 gms
  7. Lentil – 50 gms
  8. Soya / Normal Buttermilk – 100 ml

Daily Water intake should be – 2-3 litres and should be 30 minutes before and after the meal.

  1. A reasonable goal should be set to meet all the nutrients from different kinds of fruits vegetables and herbs.
  2. Overeating only one food will not meet all the required nutrients, like Vitamins, minerals, antioxidants, omega fatty acids and Probiotics all combined will give you optimum health.
  3. One should develop a habit of having a healthy and balanced diet. And every time you eat, see to it as an opportunity to promote your health.
  4. At least 80 % of the above diet should be and 20% can be relaxed.
  5. Exercise and an active lifestyle will improve your digestive power.

Do not consume – Processed foods, Junk foods, sodas and fizzy beverages, refined sugars and their products. Limit your salt intake. 

Note:

Please do consult your dietician. As the above diet plan is generic may not be suitable for everyone.