Diet chart for a 50 year old Indian woman

Health is the first priority.

Indian woman have specific dietary needs at the age of 50.

This diet is meant to do two things. The first and most important thing that this diet will do is improve your health. It is important that your body gets all of the nutrients that it needs so that you can avoid or treat health complications. 

Secondly, this diet will help you to lose weight. Low body fat is linked to a lower risk of many types of diseases.

The best diet for 50 year old Indian woman

Eat these foods on a healthy Indian diet.

Healthy Indian breakfast options

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1. Chana Dal pancakes and mixed vegetables

Chana Dal (split lentils, peas and chickpeas) has antioxidants that will support the health of your whole body. The mixed vegetables are also high in antioxidants and are full of vital vitamins and minerals.

Antioxidants help with weight loss and prevent many diseases. The high fiber content will help to keep you full and prevent the nutrients from adding too much weight. The high iron content is very important for woman of all ages. Add a glass of milk for additional health benefits. Chana Dal pancake recipe

2. Apple cinnamon porridge

Apples are full of healthy nutrients. The porridge (cooked grain) will give you the fiber and energy that you need to start the day. The cinnamon helps to stabilize blood sugar. Apple cinnamon porridge recipe

3. Sambar with brown rice Idlis

Sambar, a vegetable stew that is based on lentils, has all of the fulfilling nutrients that your body needs in the morning. Rice Idlis, a savory black lentil and rice cake, is good for beneficial gut bacteria. Good gut bacteria turn fat into energy and keep many diseases away. Sambar recipe and brown rice Idli recipe

4. Vegetable Dalia 

Vegetable Dalia (wheat and vegetables) give your body the vitamins, antioxidants, fiber and energy that it needs to stay healthy. Have a glass of milk with this meal. Vegetable Dalia recipe

5. Yogurt and chopped fruit, grains and seeds

Yogurt (fermented milk) and a variety of fruit give you a lot of important nutrients without making you fat. You can add apples, strawberries, mango, papaya, oranges, banana and berries. You can add grains like oats and seeds like Chia seeds, sunflower seeds, flax seeds and pumpkin seeds.

6. Multigrain Parathas with fruit

Paratha (flat bread) is very healthy when it is multi grain. Multi grains add different nutrients and fiber. Add fruit like avocado, papaya or banana for the vitamins, minerals and antioxidants. Parathas that are not multi grain are not as healthy because it is too much of a single carbohydrate without all of the fiber and nutrients. Multigrain Paratha recipe

7. Buckwheat porridge with fruit

This breakfast is also high in fiber that supports weight loss, gives you energy and supplies important nutrients at the same time. Add fruit like mango or papaya for sweetness and taste. Buckwheat porridge recipe

8. Bread, an egg and fruit

Choose multigrain bread where you can. This simple breakfast will give you energy, protein, vitamins and minerals in a balanced meal.

9. Vegetable Uttapam with Sambhar

Uttapam is Dosa (A crepe-like, fermented rice batter made from rice and black grain) which is thicker and, in this case, topped with vegetables. Sambhar is the same as Sambar (See third breakfast option). Vegetable Uttapam Recipe

10. Paneer sandwich with mint chutney

Paneer is a cheese that does not need to be aged and uses the acids from a fruit or a vegetable to curd the milk into cheese. Paneer sandwich with mint chutney recipe

11. Dal Paddu and Sambar

Dal Paddu is dried and split black lentils and rice that is made into a batter and steamed in a mold. Sambar is a vegetable stew or soup. Dal Paddu recipe

12. Vegetable Poha

Poha is parboiled rice that flattened into flakes. Add vegetables for all of the micro nutrients that your body needs. Vegetable Poha recipe

13. Dal Paratha and mixed vegetables

Dal Paratha is flatbread made from lentils, peas and beans. Use your choice of mixed vegetables to eat with the Dal Paratha. Mixed vegetable Dal Paratha recipe

14. Fruit salad with a glass of milk

Mix your choice of fruit together like apples, mango, oranges, pears, pineapple or strawberries. Have a glass of milk for the protein and the important amino acids.

Healthy Indian Lunch Options

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1. Chickpea curry and brown rice

Brown rise has more nutrients and fiber than white rice. Make the curry as strong or weak as you prefer. Chickpea curry and brown rice recipe

2. Whole-grain Roti and tofu

A Roti is unleavened flatbread made from flour. Choose wholegrain for weight loss, fiber and nutrient benefits. Tofu (or bean curd) is solidified soy milk that is pressed into different degrees of stiffness. You can choose how stiff you want your tofu to be. Indian whole wheat griddle breads (chapatti) (Roti) recipe and tofu recipe

3. Whole-grain Roti, mixed-vegetable curry and Dal

Have the same Roti as described above. Instead of having tofu, add a mixed vegetable curry instead. Have a Dal (Split lentils, peas and beans) with your meal. Vegetable curry recipe and Dal recipe

4. Vegetable Sambar with brown rice

Eat a lunch of brown rice and vegetable Sambar (vegetable stew).

5. Whole-grain Roti with Sabzi

Sabzi are green vegetables like leafy greens (spinach and cabbage). Sabzi recipe

6. Large salad with Rajma curry and quinoa

Rajma curry is a delicious curry with red kidney beans, thick gravy and a range of spices. Quinoa is a seed that is prepared the same way as a grain. Have a large salad on the side to give your body fiber and keep you full until dinner time. Rajma curry recipe

7.  Whole-grain Roti and vegetable soup

Make sure that the Roti is whole-grain. Eat it with a vegetable soup (or soups) of your choice. Vegetable soup recipe

8. Brown rice with Dal

Brown rice has more fiber and more beneficial nutrients than white rice. Dal is a soup made from lentils, peas and beans.

9. Non veg and mixed vegetables

Enjoy some meat in this lunch meal. Have a variety of mixed vegetables as well so that you stick to your health and weight loss goals.

10. Multigrain Roti with veg or non veg curry

Enjoy a multigrain Roti with your choice of vegetable curry or meat curry.

11. Dal with veg or non veg Sabzi and brown rice

Have lentil, pea and bean soup (Dal) with green vegetables (Sabzi) and brown rice.

12. Mixed vegetable Kadai

Have a large bowl of spicy vegetables. It is made from onions, tomatoes, garlic, ginger and Kadai Masala (a special mix of ground spices). Veg Kadai recipe

13. Millet and Dal Khichdi

Enjoy a bowl of millet (a type of grain) with Dal Khichdi (rice and lentils). You may add a multigrain Roti if you want to. Dal Khichdi recipe

Healthy Indian Dinner Options

Dinner options for a healthy diet

1. Khichdi and sprout salad

Have rice and lentils with a salad sprout salad (sprouted Moong beans, onion, tomato, chili and Masala and lemon juice). Mixed sprouts Khichdi recipe

2. Palak Paneer and brown rice with vegetables

Palak Paneer (or green Paneer) is fresh cheese (Paneer) in a spinach sauce (pureed with ginger, garlic, Garam Masala and spices). Eat it with brown rice and vegetables of your choice. Palak Paneer recipe

3. Tofu or chicken curry and mixed vegetables with spinach salad

Tofu (or bean curd) is solidified soy milk that is pressed. Enjoy tofu or chicken curry with mixed vegetables that you like and a fresh spinach salad (spinach and your choice of tomatoes, lettuce, eggs, cheese, nuts, berries, other fruit or other greens) on the side. Tofu curry recipe, chicken curry recipe and spinach salad recipe

4. Tofu curry and potatoes with mixed vegetables

Enjoy a tofu curry with potatoes. Eat mixed vegetables with this dish.

5. Chana Masala and Basmati rice with a green salad

Chana Masala (Channay, Chole Masala, Chholay or Chole) is different chickpeas (Chana also known as Kala Chana) which are thicker than usual chickpeas. They have a stronger texture and flavor than normal chickpeas.

It is usually made with onion, tomatoes, chilies, garlic, cilantro (leaves and stalks from the coriander plant) and other spices. Enjoy this delicious dish with Basmati rice (a healthier version of white rice with a unique flavor and aroma) and have a green salad on the side. Chana Masala and Basmati rice recipe

6. Lentil pancakes and tofu Tikka Masala

Lentil pancakes have higher protein and more micro nutrients than normal pancakes. Tofu Tikka Masala is tofu (pressed bean curd) blocks is a spicy curry stew (Tikka Masala, which is often eaten with chicken in Western countries). Lentil pancake recipe and tofu Tikka Masala recipe

7. Masala baked tofu and vegetable curry

Tofu is marinated in a Masala-based sauce for a spicy flavor. Add a vegetable curry to fill up on good nutrients. Masala baked tofu recipe

8. Vegetable Paratha and Raita

Prepare a vegetable Paratha (flatbread with a variety of vegetables). Add Raita (salted yogurt mixed with vegetables, fruit and spices). Raita is used as a dip. Vegetable Paratha recipe and Raita recipe

9. Multigrain Roti with chicken and curd

Make a Roti that is multigrain (must be multigrain) and enjoy it with chicken (spiced to your liking) and curd (solidified milk). You may choose to eat it with curd only on the one day, chicken only on the other and both on another day. Include all three choices in your diet to give your body a variety of different nutrients. Curd recipe

10. Multigrain Roti and a bowl of fruit and vegetables

Instead of using chicken or curd, enjoy this multigrain Roti with a large selection of fruit of vegetables of your choice.

50 Year old Indian woman need to eat the different foods on this diet

Don't choose only a few of these meals and stick to them. Try to eat the different options as much as you can. Each meal has specific nutrients that your body needs. If you only eat a select few of these foods, you will miss out on important nutrients that keep you healthy.

The secret is variety. That way, you get everything that you need.

The 7 day eating plan for 50 year old Indian woman

Decathlon put healthy Indian meals into an easy-to-follow, 7 day eating plan. This makes it easy to prepare for the ingredients that you need in a week. If you follow this eating plan, you can ensure that you get enough variety to support your health.

They are also conveniently split into options that you can choose for each meal.

Diet Chart

Monday

Breakfast

• Option 1: Sambar with 2 brown rice Idlis
• Option 2: Paneer sandwich with mint chutney

Lunch

• Option 1: Whole-grain Roti with mixed-vegetable curry with one Dal

Dinner

• Option 1: Tofu/chicken curry with mixed vegetables and a fresh spinach salad
• Option 2: Chicken gravy with 2 multigrain Roti's

Tuesday

Breakfast

• Option 1: Chana Dal pancakes with mixed vegetables and a glass of milk
• Option 2: Bread and egg with fruits

Lunch

• Option 1: Chickpea curry with brown rice
• Option 2: Brown rice with Dal

Dinner

• Option 1: Khichdi with sprout salad
• Option 2: Veg Paratha with Raita

Wednesday

Breakfast

• Option 1: Apple cinnamon porridge
• Option 2: Vegetable Uttapam with Sambhar

Lunch

• Option 1: Whole-grain Roti with tofu
• Option 2: Non veg and mixed vegetables

Dinner

• Option 1: Palak Paneer with brown rice and vegetables
• Option 2: Multigrain Roti's with chicken and curd

Thursday

Breakfast

• Option 1: Yogurt with sliced fruits and sunflower seeds
• Option 2: Vegetable Poha

Lunch

• Option 1: Whole-grain roti with vegetable Sabzi
• Option 2: Dal with veg or non veg Sabzi and brown rice

Dinner

• Option 1: Chana Masala with Basmati rice and green salad
• Option 2: One bowl of fruits and vegetables with multigrain roti's

Friday

Breakfast

• Option 1: Vegetable Dalia and a glass of milk
• Option 2: 3-4 Dal Paddu with Sambar

Lunch

• Option 1: Vegetable Sambar with brown rice
• Option 2: Multigrain Roti with veg/non veg curry

Dinner

• Option 1: Tofu curry with potatoes and mixed vegetables
• Option 2: Chicken curry with 2 multigrain Roti's

Saturday

Breakfast

• Option 1: Multigrain Parathas with avocado and sliced papaya
• Option 2: Dal Paratha with mixed vegetables

Lunch

• Option 1: Large salad with Rajma curry and quinoa
• Option 2: One bowl mixed vegetable Kadai

Dinner

• Option 1: Lentil pancakes with tofu Tikka Masala
• Option 2: Green salad with mixed vegetables and multigrain Roti

Sunday

Breakfast

• Option 1: Buckwheat porridge with sliced mango
• Option 2: Fruit salad with a glass of milk

Lunch

• Option 1: Vegetable soup with whole-grain Roti
• Option 2: One bowl millet and Dal Khichdi with multigrain Roti

Dinner

• Option 1: Masala-baked tofu with vegetable curry
• Option 2: Non veg curry (chicken, seafood) with multigrain Roti

I hope that you enjoyed this information. If you did, please let me know in the comments below. Stay Strong!

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