Scribd
Upload
95 views2 pages

OZiva Consultation

The document outlines a diet consultation plan aimed at improving hair health, detailing a daily caloric intake of 1291 calories with specific macronutrient targets. It provides meal suggestions for early morning, breakfast, mid-morning, lunch, evening, and dinner, emphasizing balanced nutrition with protein, fiber, and healthy fats. Additionally, it includes tips on incorporating protein, iron, omega-3 fatty acids, and vitamin C, while advising on hydration and limiting sugar intake for optimal hair health.

Uploaded by

mahakudmahendra425
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
95 views2 pages

OZiva Consultation

The document outlines a diet consultation plan aimed at improving hair health, detailing a daily caloric intake of 1291 calories with specific macronutrient targets. It provides meal suggestions for early morning, breakfast, mid-morning, lunch, evening, and dinner, emphasizing balanced nutrition with protein, fiber, and healthy fats. Additionally, it includes tips on incorporating protein, iron, omega-3 fatty acids, and vitamin C, while advising on hydration and limiting sugar intake for optimal hair health.

Uploaded by

mahakudmahendra425
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Prepared by: Nidhi Shah

P.G Nutrition & Applied Dietetics

Diet Consultation | Goal: Hair Health

Total Calories Carbs Protein Fats


1291Calories 154gm 67gm 44gm

Early Morning

1 fresh fruit + 4 to 5 soaked almonds

Breakfast

1whole egg omelet with 100 gm vegetables


OR 2 Idli + 1 bowl sambar
OR 2 Besan cheela with 100 gm vegetables
OR 1 Medium bowl Poha+ 1 medium bowl sambar
OR 1 medium bowl Upma + 1 medium bowl curd

Mid Morning

1 fresh fruit
OR 1 glass buttermilk
OR 1 cup tea / coffee
1 Boiled Egg

Lunch

Lunch should be well-balanced with protein, fiber, and healthy fats.


1 bowl Dal + 1 bowl sabji + 1 bowl salad + 2 roti/2 fulka
OR 1 Paneer paratha+ coriander chutney + 100g salad
OR 1 bowl Chicken curry + 1 Roti/1 bowl rice + 1 bowl salad
OR 1 bowl fish curry + 1 Roti/ 1 phulka/ 1 bowl of rice + 1 bowl salad
Evening

1 bowl chana / rajma chaat


OR 1 bowl Sprout bhel
OR Paneer sandwich
OR 2 boiled eggs

Dinner

A light but nutritious dinner helps with digestion and sleep.


1 Big bowl (350 ml) of dal + 100 gm salad + 1 roti/ small bowl rice
OR 1 bowl Paneer /Chicken curry + 1 multigrain roti + 1 bowl salad
OR Roasted paneer (100 gm) + 1 bowl salad
OR 100g Grilled/Fish/Chicken+ 100g steamed vegetables
Try to finish dinner at least 2-3 hours before bedtime.

Bed Time

Chamomile Tea/Green tea

Tips

Protein Sources: Ensure you consume enough protein from beans, and legumes to
promote hair growth and strength.
Iron Sources: Include iron-rich foods like spinach, lentils, tofu, soybeans, and milk to help
prevent hair loss and encourage healthy growth.
Omega-3 Fatty Acids: Add foods high in omega-3 fatty acids, such as chia seeds, and
flaxseeds, to nourish your scalp and support shiny, healthy hair.
Vitamin C: Incorporate vitamin C-rich foods like citrus fruits, strawberries, and bell
peppers to enhance iron absorption and boost collagen production for stronger hair.
Stay Hydrated: Drink plenty of water to keep your hair follicles hydrated and promote
overall hair health.
Limit Sugar Intake: Cut back on sugary snacks and beverages, as they can cause
inflammation and weaken hair follicles.
Consistency is Key: Stay consistent with your diet and supplements for 3-4 months to see
visible results.

You might also like