Diet plan grocery list
Spinach
Lentils
Beetroot
Pomegranate
Chicken
Eggs
Fenugreek leaves
Mutton
Oranges
Tofu
Kidney beans
Fish
Pumpkin seeds
Almonds
Sesame seeds
Broccoli
Raisins
Quinoa
Yogurt
Tomatoes
Apricots
Red bell peppers
Brown rice
Fortified cereals
Cashews
Chicken liver
Strawberries
Green peas
Amaranth
Brussels sprouts
Cottage cheese
Guava
Dates
Diet plan overview
Managing anemia with an Indian diet plan for anemia involves increasing iron intake through diet. Meals typically include iron-rich foods like spinach, beetroot, and lentils, often accompanied by a vitamin C source like oranges or tomatoes to enhance iron absorption.
This plan also emphasizes the inclusion of lean meat and fish, which are high in heme iron, the form of iron more easily absorbed by the body. Regular consumption of these foods helps in improving hemoglobin levels and overall energy.
Foods to eat
- Iron-rich Foods: Red meat, spinach, and lentils to help increase blood iron levels.
- Vitamin C Sources: Oranges, strawberries, and tomatoes to enhance iron absorption.
- Whole Grains: Fortified cereals and whole wheat bread for added nutrients and fiber.
- Legumes: Beans, chickpeas, and peas which are great sources of iron and other minerals.
- Nuts and Seeds: Almonds, sunflower seeds, and pumpkin seeds for additional iron and healthy fats.
✅ Tip
Enhance iron absorption by pairing iron-rich foods like spinach with vitamin C sources like freshly squeezed orange juice.
Foods not to eat
- Coffee and Tea: Can inhibit iron absorption and should be limited, especially around meal times.
- High Calcium Foods: Excessive dairy consumption can interfere with iron absorption.
- Processed Foods: Often low in essential nutrients and high in inhibitors that can affect iron uptake.
- Alcohol: Limits the absorption of various nutrients and can exacerbate anemia symptoms.
- Gluten-heavy Foods: In some individuals, gluten can affect the absorption of various nutrients including iron.
Main benefits
Combat iron deficiency and boost hemoglobin levels with the Indian diet plan for anemia. Rich in iron-rich foods like spinach, legumes, and red meat, this plan is designed to increase iron absorption with the help of vitamin C-rich ingredients. It also includes ingredients rich in folate, which is essential for red blood cell formation, helping to improve energy and reduce fatigue symptoms.
📊 50% of Americans said they follow a specific diet or eating pattern (Source) (Source)
How to budget on this diet plan
Managing anemia through diet doesn't have to be expensive. Focus on iron-rich foods like leafy greens, beans, lentils, tofu, and fortified cereals to help boost your iron levels without breaking the bank. Pair these foods with sources of vitamin C like citrus fruits, bell peppers, and tomatoes to enhance iron absorption and maximize their effectiveness. Incorporate foods rich in vitamin B12 like eggs, dairy, and fortified plant-based milk to support red blood cell production. And consider cooking in cast iron cookware, which can leach small amounts of iron into your food and help increase your iron intake naturally.
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Meal plan suggestion
7-Day Meal Plan for Indian Diet Plan for Anemia
Day 1
- Breakfast: Spinach and egg omelette
- Lunch: Lentil soup with brown rice and broccoli
- Dinner: Grilled chicken with quinoa and red bell peppers
- Snack: Pomegranate and yogurt
Day 2
- Breakfast: Fortified cereal with almond milk and strawberries
- Lunch: Beetroot and kidney bean salad with amaranth
- Dinner: Mutton curry with brown rice and green peas
- Snack: Orange and cashew nuts
Day 3
- Breakfast: Tofu scramble with spinach and tomatoes
- Lunch: Chicken liver with quinoa and Brussels sprouts
- Dinner: Fish curry with lentils and red bell peppers
- Snack: Dates and yogurt
Day 4
- Breakfast: Cottage cheese with raisins and apricots
- Lunch: Broccoli and tofu stir-fry with brown rice
- Dinner: Chicken salad with spinach, fenugreek leaves, and tomatoes
- Snack: Guava and almonds
Day 5
- Breakfast: Fortified cereal with yogurt and pomegranate
- Lunch: Lentil and spinach curry with quinoa
- Dinner: Grilled fish with beetroot salad and green peas
- Snack: Oranges and sesame seeds
Day 6
- Breakfast: Spinach and cottage cheese wrap
- Lunch: Mutton and red bell pepper stew with amaranth
- Dinner: Chicken and broccoli stir-fry with brown rice
- Snack: Dates and cashews
Day 7
- Breakfast: Quinoa porridge with strawberries and almonds
- Lunch: Beetroot and tofu salad with fortified cereal
- Dinner: Grilled chicken liver with lentils and Brussels sprouts
- Snack: Pumpkin seeds and raisins
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by our editorial team.
- Published on May 22, 2024
- Updated on Nov 1, 2024