🥗 Gujarati Vegetarian Diet Plan – NSN Logic Based

🧪 Vitamins

• Vitamin B1 (Thiamine): ❌ Low – fried snacks reduce B1 levels
• Vitamin B2 (Riboflavin): ✅ Adequate – from milk and dahi
• Vitamin B3 (Niacin): ⚠️ Moderate – limited in current diet
• Vitamin B6: ❌ Low – mostly missing from fried/processed foods
• Vitamin B12: ❌ Very Low – not present in vegetarian foods
• Folate (B9): ✅ Adequate – dal and leafy sabji provide this
• Vitamin C: ⚠️ Moderate – destroyed by heat, low raw intake
• Vitamin D: ❌ Very Low – unless sun exposure is high
• Vitamin A: ⚠️ Moderate – depends on sabji variety

🧪 Minerals

• Calcium: ✅ Adequate – thanks to regular milk and dahi
• Iron: ⚠️ Moderate – plant-based iron absorption is lower
• Magnesium: ⚠️ Moderate – refined carbs lack this mineral
• Zinc: ❌ Low – poorly absorbed from vegetarian foods
• Iodine: ❓ Unknown – depends on salt used
• Potassium: ⚠️ Moderate – depends on variety in sabji/khichdi
• Sodium: ⚠️ Likely High – from snacks, pickles, processed food

1. Boost B12 and Vitamin D:
   Use fortified foods or consult for safe supplementation.

2. Healthy Swap for Snacks:
   Replace 1 fried item daily (like gathiya) with:
   • Raw sprouts
   • Guava, banana, or orange
3. Daily Raw Salad Add-On:
   Add small portions of:
   • Tomato
   • Cucumber
   • Carrot
4. Snack Upgrade:
   Swap biscuits for:
   • Roasted chana
   • Khakhra
   • Makhana

5. Check Your Salt:
   Use iodized salt or fortified alternatives.

6. Add Healthy Seeds:
   • 1 tbsp flaxseed or chia in dahi or milk.

7. Reduce Fast Food Frequency:
   Limit garlic bread, sandwiches, and processed sweets.

8. Smart Morning Start:
   • 1 soaked almond + 1 soaked walnut daily