A nutritionist offers an anti-inflammation, balanced diet that can boost your immunity. By Ishi Khosla
While clinical nutritionist Ishi Khosla is a strong advocate of good food habits and doesn’t believe in a one-size-fits-all diet chart, people always approach her for such regimens. So, she sketched out an immunity-building, anti-inflammation diet for us. Khosla, however, is quick to add that this chart is not sacrosanct and can be tailored to your palate. Also, it needs to be tweaked for pre-existing medical conditions and for anyone currently afflicted with COVID19 or recovering from it. But for a person trying to stay healthy and build up their body’s defenses, it’s an excellent starting point.
Early Morning
Vegetarian
- Warm water + amla (2 tsp)+ aloe vera (2 tsp)
- Saunf, jeera, ajwain water (1 tsp) in boiling water
- Warm water + ginger juice + black pepper (1 pinch) + turmeric (1 pinch)
Non-vegetarian
- Warm water + amla (2 tsp) + aloe vera (2 tsp)
- Saunf, jeera, ajwain water (1 tsp) in boiling water
- Warm water + ginger juice + black pepper (1 pinch) + turmeric (1 pinch)
Gluten-free
- Warm water + amla (2 tsp) + aloe vera (2 tsp)
- Saunf, jeera, ajwain water (1 tsp) in boiling water
- Warm water + ginger juice + black pepper (1 pinch)
Keto
- Warm water + amla (2 tsp) + aloe vera (2 tsp)
- Saunf, jeera, ajwain water (1 tsp) in boiling water
- Warm water + ginger juice + black pepper (1 pinch) + turmeric (1 pinch)
Before Breakfast
Vegetarian
- Fruit ( 1/2 cup) / apple puree + soaked mixed nuts ( 8-10)
Non-vegetarian
- Fruit (1/2 cup) / apple puree + soaked mixed nuts ( 8-10)
Gluten-free
- Fruit (1/2 cup) / apple puree + soaked mixed nuts ( 8-10)
Keto
- Soaked mixed nuts ( 8-10)
Breakfast
Vegetarian
- Dal or besan cheela
- Poha with vegetables
- Stuffed vegetable parantha
Non-vegetarian
- Omelette + multigrain toast
- French toast
- Boiled eggs (1-2)
Gluten-free
- Gluten-free vegetable sandwich
- Omelette + Gluten-free toast
- Poha with vegetables
- Millet upma with vegetables
Keto
- Avocado & almond bread with peanut butter
- Cheese omelette with olive oil
Mid Morning
Vegetarian
- Green vegetables smoothie/coconut water with chia seeds/lemon water/coconut milk/kokum juice
Non-vegetarian
- Green vegetables smoothie/coconut water with chia seeds/lemon water/coconut milk/kokum juice
Gluten-free
- Green vegetables smoothie/coconut water with chia seeds/lemon water/coconut milk/kokum juice
Keto
- Celery juice / kokum juice / mixed-vegetables juice
Lunch
Vegetarian
- Salad + mint chutney / amla chutney / garlic chutney
- Vegetables + dal / pulses + rice or brown rice / multigrain roti
- Salad + vegetables + curd / raita / lentil + veg pulao
- Rice or daal idli / dosa with sambar
- Khichri (digestive / masala)
Non-vegetarian
- Salad + mint chutney / amla chutney / garlic chutney
- Salad + vegetables + fish or chicken + rice or brown rice/multigrain roti
- Chicken wrap Salad + chicken biryani
- Khichri (digestive / masala)
Gluten-free
- Salad + mint chutney / amla chutney / garlic chutney
- Salad + vegetables + mint or amla chutney + fish or chicken + rice or brown rice / gluten-free roti / millet roti
- Rice or quinoa pasta with vegetables
- Rice or daal idli with sambar
- Khichri (digestive / masala)
Keto
- Salad + mint chutney / amla chutney / garlic chutney
- Salad + vegetables + keto flour roti
- Chicken salad
- Cottage cheese with grilled vegetables
Evening
Vegetarian
- Tea / ginger mint tea/ coffee + makhana /chana / fruit
Non-vegetarian
- Tea / coffee + makhana / chana
Gluten-free
- Tea/coffee + makhana/chana OR cold coffee with coconut milk
Keto
- Berries smoothie with almond milk OR peanut butter smoothie + keto cookie
Dinner
Vegetarian
- Moringa / mushroom soup / daal soup + vegetables
- Dal + multigrain roti / brown rice
Non-vegetarian
- Chicken broth soup
- Chicken or fish tikka with grilled vegetables
- White or brown rice
Gluten-free
- Moringa / mushroom soup / daal soup + vegetables
- Jowar & chana roti / brown rice / red rice
Keto
- Moringa/mushroom soup + grilled vegetables with broccoli
TIP
Try to include vegetables and fruits that cover the entire rainbow of colours.
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