Core Principles-
A. Food‑first approach Personal nutrilite plan.Whole nutrient‑dense meals remain the base. Supplements are just a safety net when diet falls short.
B. Balanced macro‑ and micronutrients
Follow Indian Council of Medical Research (ICMR‑2020) guidelines as targets for key vitamins and minerals Amway+6Amway+6Scribd+6amway.fr+1Reddit+1.
C. Hydration & fiber
Target ~2–3 litres water daily, plus fibre via vegetables, legumes, whole grains, and optional Nutrilite Fiber supplement if intake is low Scribdamway-in.zendesk.com.
D. Protein adequacy
Aim for ~1.2 g protein per kg body weight (e.g. ~75 kg × 1.2 = 90 g/day). Sources: pulses, dairy, eggs, lean meat, tofu.
E. Routine & variety
Rotate protein, grains, vegetables, and fruits to cover nutrient breadth and avoid boredom.
Weekly Rotation Strategy
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Oats upma + boiled egg | Chapati + moong dal + sabzi | Sprouted dosa + curd |
| Tue | Moong salad + toast | Brown rice + rajma + veggies | Paneer stir-fry + chapati |
| Wed | Idli + sambar + fruit | Millet rotis + chole + salad | Grilled tofu + vegetables |
| Thu | Egg omelette + oats | Daliya khichdi + salad | Lentil soup + chapati |
| Fri | Smoothie (banana + spinach + protein) | Chapati + mixed dal + sabzi | Stir-fry paneer/tofu + salad |
| Sat | Poha with veggies + egg | Vegetable pulao + raita | Sprouts curry + chapati |
| Sun | Vegetable paratha + curd | Rice + fish/chicken (if non-veg) + sabzi | Khichdi + roasted vegetables |
- Rotate protein sources: pulses, eggs, dairy, tofu, lean meat.
- Rotate grains: wheat, millet, oats, rice, ragi.
- Rotate vegetables and fruits every 3–4 days.
- Lifestyle & Best Practices
Meal timing: Regular intervals with ¾ hour before sleep gap.
Hydration: Spread intake throughout day.
Exercise: Light-to‑moderate cardio or strength training 3–5x/week.
Sleep: 7–8 hours per night, consistent schedule.
Mindful eating: Chew thoroughly, moderate portions, minimize ultra‑processed snacks.
8. Monitoring & Adjustments
Review every 4–6 weeks: energy, digestion, mood, body composition.
If excess intake of any vitamin/mineral (e.g. iron or vitamin A), reduce supplement frequency under medical advice.
If deficiency symptoms (fatigue, hair loss, pale skin) appear, consider targeted lab tests and adjust diet or supplement accordingly.
Consult a registered dietitian or physician before starting any supplement if pregnant, breastfeeding, on medication, or with chronic health conditions.