Q: I have been a non-vegetarian all my life. Recently, however, I am getting stomach problems from eating meat and eggs. I tend to feel uneasy and have even vomitted on several occasions. It is difficult for me to change my eating habits at the age of 53. Could you chalk out a diet plan that will supplement animal protein and keep me healthy and energetic? I must mention here that I am a sales executive and have to eat out regularly during office tours.

DN, Calcutta

Your digestive system is rejecting the animal protein, especially meat and eggs, possibly due to an allergic reaction. You have not mentioned your body’s reaction to fish. If you can digest it, then it would be advisable to include fish in your menu about twice or thrice a week. At your age, fish oil is good for the heart.

In the West, people are turning towards vegetarianism. Even in India, nowadays, the elderly and the young prefer a vegetarian diet. You should not be anxious about turning vegetarian. There are many advantages of a vegetarian diet. Here are a few suggestions to help you change your eating habits: Replace meat with legumes, oilseeds and nuts; increase intake of whole grain bread, cereals, legumes and nuts to maintain energy; consume a wide variety of fruits and vegetables; eat sufficiently to maintain the ideal weight for your height.

A sample diet plan for you can be as follows:

Early morning: A cup of tea with two biscuits

Breakfast: A glass of fruit juice or one whole seasonal fruit, one serving of milk porridge made with dalia or oats enriched with dates/ cornflakes with milk/ two pieces of toast with cheese/ butter or jam/ two idlis with sambar

Lunch: Chapattis (two to three); half-a-cup of rice, one serving of dal, one serving of mixed vegetables, palak paneer or any form of paneer curry and half-a-cup of curd

Snacks: Roasted gram/ nuts and riceflakes/ biscuits/ popcorn with a cup of tea or coffee; you can have pakoras or tikias of your choice once in a while

Dinner: One bowl of tomato soup, chapatti enriched with soya powder, one serving of vegetable curry or stew, fruit custard or any other dessert without cream

Bedtime: A cup of warm milk

When you go on a tour, select your hotel according to the requirement of your diet.