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November 18, 2022A Comprehensive diet plan to combat Anemia
Anemia is a common condition where your body lacks enough healthy red blood cells to carry adequate oxygen to your tissues, often leading to fatigue and weakness. Diet plays a crucial role in managing and alleviating anemia symptoms. Here's a detailed five-day diet plan designed to boost your iron levels and overall health.
Diet for anemia
Day 1
| Breakfast (8:00-8:30AM) | 2 Millet dosa , 1/2 cup sambar + 1 boiled egg |
| Mid-Meal (11:00-11:30AM) | Pomegranate Juice – 1 glass |
| Lunch (2:00-2:30PM) | 1 cup brown rice or white rice + ½ cup Sambar + 1 cup -Amaranth Leaf Poriyal + 1 glass buttermilk |
| Evening (4:00-4:30PM) | 3 Cracker biscuits+1 glass milk/ 1 cup tea/ 1 cup tea |
| Dinner (7:00-8:00PM) | 2 chapathi(multigrain-wheat;Kambu;Cholam)+ any water vegetable sabji+1/2 cup vegetable salad |
Day 2
| Breakfast (8:00-8:30AM) | Wheat Bread Slices - 2, Scrambled Egg – 2 nos , Almonds -2, Dates – 4 nos |
| Mid-Meal (11:00-11:30AM) | Mosambi Juice – 1 glass or Orange – 1 No |
| Lunch (2:00-2:30PM) | 1 cup brown rice or white rice + ½ cup Sambar + PalakDhal Masiyal,1 cup – Snake gourd Poriyal 1 glass buttermilk |
| Evening (4:00-4:30PM) | Steamed Millet Kollukattai – 3 / Cowpea Sundal – 1cup, Green Tea – 1 cup |
| Dinner (7:00-8:00PM) | 2 chapathi(multigrain-wheat;Kambu;Cholam)+ any water vegetable sabji+1/2 cup vegetable salad |
Day 3
| Breakfast (8:00-8:30AM) | Health Mix porridge with 1 cup Milk – 1 tall glass Dates – 4 nos, Almond – 2 nos, Dry Raisins – 2 nos |
| Mid-Meal (11:00-11:30AM) | Guava– 1 glass/ Amla Juice – 1 glass/td> |
| Lunch (2:00-2:30PM) | Millet ( Varagu) – ½ cup, Egg Curry – 1 cup with 1 egg, Drumstick leaves poriyal – ½ cup, Beet root Poriyal – ½ cup |
| Evening (4:00-4:30PM) | Red rice Aval with coconut and Jaggery – 1cup, Green Tea – 1 cup |
| Dinner (7:00-8:00PM) | 2 chapathi(multigrain-wheat;Kambu;Cholam)+ vegetable sabji+1/2 cup vegetable salad |
Day 4
| Breakfast (8:00-8:30AM) | Millet Idli – 3 nos, Mint Chutney – ½ cup, egg - 1 |
| Mid-Meal (11:00-11:30AM) | Orange – 1 no, Dates – 4, Almond – 2, Dry Raisins - 2 |
| Lunch (2:00-2:30PM) | Greens Chapathi – 3 nos, Paneer & Capsicum Curry – 1 cup, Tur Dhal – ½ cup, Butter Milk – 1 cup |
| Evening (4:00-4:30PM) | Ragi Roti – 2 nos / chicken pea sundal – 1cup Green Tea – 1 cup |
| Dinner (7:00-8:00PM) | Vegetable Kitchadi - 1 Cup, Corriander leaves chutney – 1 cup, Pomogranate – 1 no |
Day 5
| Breakfast (8:00-8:30AM) | Ragi Semiya upma / wheat rava Upma – 1 cup, Coconut Chutney – ½ cup, Cut Fruits – ½ cup |
| Mid-Meal (11:00-11:30AM) | Drum stick leaves Soup / Mixed veg Soup – 1 cup |
| Lunch (2:00-2:30PM) | Red Rice– 1 cup, Dhal / Sambar – 1 cup, Liver fry – ½ cup Beet root – 1 cup, Butter Milk – 1 cup |
| Evening (4:00-4:30PM) | Wheat Bread slice– 2 nos / Puffed rice – 1cup Green Tea – 1 cup |
| Dinner (7:00-8:00PM) | Millet Dosa – 2 nos , Chappathi – 2, ( Multi Grain, Jowar ) Channa gravy – 1 cup, Banana – 1 no |
Following this diet plan can significantly help in managing anemia by ensuring a regular intake of iron and other essential nutrients. Remember, consistency is key. Consulting with a healthcare professional is also advisable to tailor the diet to your specific needs.
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