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What's on your plate- Is it a balanced nutritious meal?

by Flat Tummies |


Everyone around us is talking about immunity and how a good immunity system can help us fight Covid-19, but have you ever wondered how?
A good immune system can help our body to fight the virus and get better fast.  Balanced diet ,good sleep, reducing stress and regular exercise can help boost our immunity.
A balanced diet include meals which contains nutrients like carbohydrate, protein ,fat, mineral, vitamin, fiber, and water.
Carbohydrates are the body's main source of energy, they also give us calcium and vitamin B, they should make up the largest proportion of our diet and whole-grain versions are particularly good because they also provide fiber to our body.
The little molecules of proteins control every single function of the body and are the building blocks of life. They provide us with the means to grow. Proteins are made from smaller units called amino acids of which there are 22 different ones, our body can't make nine of these amino acids and so we have to take these nine into our diet
Fat is the source of essential fatty acids that the human body cannot produce. Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fa
Minerals help your body grow, develop and maintain health. The human body uses minerals to perform many different functions-from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat
Vitamins are necessary for growth and ourselves to function normally we cannot make them so we must take them in through our diet.
Fiber, also known as roughage, is a part of plant foods (grains, fruits, vegetables, nuts, and beans) that the human body cannot break down. It can pass through the human body without digestion, keep our digestive system clean and healthy, relieve bowel movements, and remove cholesterol and harmful carcinogens in the body.



To have enough of everything in your diet you can use the plate method. First, divide the plate in half and fill one of them with vegetables. fill 1/4 with whole grains or starches like rice, roti, beans. In the other quarter add some protein like tofu,dal,lentils,soy
Turmeric-According to a study, curcumin which is found in turmeric activates the production of T-cells, which are the main cells fighting for your health in your immune system. You can add turmeric in your milk or drink a Lukewarm glass of water with turmeric and lemon juice to kick start your morning.
Tomatoes-A medium tomato contains more than 16 milligrams of vitamin C, which can fuel your body's immune system. You can incorporate tomatoes easily in your diet, a salad or cucumber- tomato sandwich for breakfast can easily provide you with the benefits.
Papaya- Papaya delivers over twice your recommended daily amount of vitamin C and is extremely good for your digestive system. You can have papaya just like that or make a papaya smoothie in any way it is packed with Vitamin C.
Green Tea- Green tea is not only one of the best teas for weight loss as it boosts metabolism, but it's also one of the best sources for strengthening the immune system. It contains flavonoids, an antioxidant that boosts immunity. You can have a hot cup of green tea or make an ice tea or add it to your detox water.
Garlic- Garlic is another ingredient which have been used in an Indian household for ages, it can reduce cold symptoms and can boost the immunity system. So, whatever you are cooking don’t forget to add garlic to it.
Gooseberry- Gooseberry or the very commonly known Amla, it is rich in Vitamin C, promote heart health and also has anti-ageing effects. You can make Amla Chutney or can have Amla Candies.

Citrus Fruits- Citrus fruits like lemons, oranges, are packed with vitamin C that helps in boosting the production of white blood cells in the body. White blood cells are essential in fighting diseases and infections.  You can eat these delicious fruits as it is or make juices or tea or flavored water.
Capsicum and Bell Peppers- We all have been eating capsicums in various Chinese food but did you know that it is rich in Vitamin C. So, try cooking it a little bit less and incorporating it in its whole form. You can lightly cook it with some veggies.
Indian Food is tasty, delicious, and can provide you with all the required intake of the day, if you plan them properly. Eating Roti and Rice with cooked vegetables and lentils fulfill all the requirement of the body.



. Poha+black coffee
 A Bowl of Oats with fruits and coconut milk

. A bowl of  Ragi Porridge
. Idli with Chutney

. 1-2 thin Rice Roti/dosa +1 bowl green vegetables



. 1-2 thin Ragi Rotis + 1 bowl raw salad + 1 bowl sabji + rice and dal


. Green gram Chila with coconut chutney and vegetable saute

Don’t run away from Carbs, not all carbs are bad. Our body needs carbs to function. And don’t forget to add a Vitamin C-rich fruit in your diet, maybe it could be a mid-day snack or your after-lunch dessert.
Having a rich, healthy diet does not mean eating expensive fruits and vegetables. Just eating what is seasonal and local in its whole form can provide you with all the goodness. Keeping yourself hydrated is also very important.


Flat tummies believes in balanced diet, that is why our product are designed to meet all the nutrient requirements (protein,vitamin and fiber) as per the recommended daily allowance.

Our products  are Vegan, Gluten-free and free from any artificial sugars or preservatives


If you need support, contact us
Flat Tummies offers a range of nutrient-rich snacks that offers the exact nutrition as per the recommended daily allowance. Moreover, these are sugar-free, gluten-free and source of nutrition is only from nuts, seeds, and fresh fruits. For information on nutrition or for a free consultation, email: info@flattummies.in


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