Tailored Diet Charts for Normally Nourished Sedentary Men and Women

Sedentary men and women looking to follow a balanced and nutritious diet plan now have a tailored guide to help them achieve their health goals. The diet charts, designed for normally nourished individuals with specific weight and BMI ranges, offer a comprehensive breakdown of meals and calorie intake to support overall well-being.

For sedentary men weighing 65 kg and falling within a BMI range of 18.5-23, the suggested diet plan focuses on a total calorie intake of 2100 Kcal, with protein sources contributing to 13.7% of the diet. The plan includes four meals spread throughout the day, starting with a nutritious mix of whole grains, legumes, vegetables, and nuts for breakfast. The subsequent meals incorporate a balance of cereals, pulses, vegetables, fruits, and dairy products to provide a varied and nutrient-rich diet.

Similarly, for sedentary women with a weight of 55 kg and a BMI falling within the 18.5-23 range, the recommended diet plan offers a total calorie intake of approximately 1670 Kcal, with 13.8% from protein sources. The meal plan includes a mix of whole grains, legumes, vegetables, nuts, and dairy products across four meals to ensure a balanced and nutritious intake throughout the day.

These diet charts provide a strategic approach to meal planning for sedentary individuals, emphasizing the importance of a balanced distribution of macronutrients to support muscle maintenance, energy levels, and overall health. By following the suggested meal plans, individuals can work towards achieving their health and wellness goals effectively.