Food: What to Eat & Avoid
1. Foods to Eat (Healthy Choices)
These foods support better health, energy, and body goals:
✔ Fruits & Vegetables
Rich in vitamins, minerals, and fibre
Examples: Apple, Banana, Orange, Papaya, Spinach, Broccoli, Carrot
✔ Whole Grains
Good for digestion and long-lasting energy
Examples: Oats, Brown Rice, Whole Wheat Roti, Quinoa
✔ Lean Proteins
Helps in muscle growth and recovery
Examples: Eggs, Chicken Breast, Fish, Paneer, Tofu, Lentils (Dal)
✔ Healthy Fats
Important for hormones and brain health
Examples: Almonds, Walnuts, Olive Oil, Avocado, Groundnuts
✔ Hydrating Foods
Keeps the body fresh and active
Examples: Coconut Water, Lemon Water, Watermelon, Cucumber
2. Foods to Avoid (Unhealthy Choices)
These foods slow down metabolism, increase fat, and affect health:
✘ Processed Fast Foods
High in salt, sugar, and unhealthy fat
Examples: Burgers, Pizza, Rolls, Noodles (packaged)
✘ Sugary Foods
Causes weight gain and energy crashes
Examples: Chocolate, Cakes, Sweets, Soft Drinks
✘ Deep-Fried Foods
Adds unnecessary calories
Examples: Samosa, Pakoda, Chips, Fried Chicken
✘ Refined Carbs
Low in nutrients, high in calories
Examples: White Bread, Maida Roti, White Pasta
✘ Excess Salt & Preserved Items
Causes bloating and high BP
Examples: Pickles, Papad, Processed Meat
3. Weight Loss: Best Foods
Oats
Green Tea
Leafy Vegetables
High-fibre fruits (Apple, Orange)
Moong Dal, Sprouts
Eggs
Black Coffee
Foods to Avoid for Weight Loss
Sugar
Fried snacks
Cold drinks
Heavy sweets
Maida foods
4. Weight Gain: Best Foods
Peanut Butter
Banana Milkshake
Paneer
Rice + Dal
Eggs
Potatoes
Dry Fruits
Foods to Avoid for Weight Gain
Junk food (adds fat, not muscle)
Too much tea/coffee
Skipping meals
Packaged snacks