🥗 Gujarati Vegetarian Diet Plan – NSN Logic Based
User Type: Vegetarian (not vegan)
Region: Gujarat
Activity Level: 6-7
Health Notes: Dislikes brinjal, No supplements
Common Foods: Gathiya, thepla, fried sabudana, biscuits, milk, sabji, roti, dal, rice, sweets, dahi, fast food
📊 Micronutrient Analysis
### 🧪 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✅ Consideration Plan
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👨💻 Published by
This diet plan was created and shared by Mrugesh Tank – tech enthusiast from Gujarat.