Grocery Shopping for a Healthy and Balanced Diet

Hello Friends! My name is Vivek Mittal. Welcome to Fit Tuber. To keep a body fit, it’s most important
to have a healthy and balanced diet. It doesn’t matter much if you workout or
otherwise but your fitness level depends upon your kitchen. Today, I have done a lot of grocery shopping. So I thought why I shouldn’t share with
you what I eat. Balanced diet means that one takes proteins,
carbohydrates, fats, vitamins, minerals, dietary fiber in adequate amounts. Firstly, let’s talk about proteins. Proteins are the body building foods. But this doesn’t suggest that if you don’t
work out you need not have proteins. Friends, it’s very simple. Minimum protein intake daily should be 1g/kg
body weight. Let me now tell you the protein sources that
I consume. I eat 1-2 whole eggs every day, rest egg whites. I eat 150 grams of chicken breast almost every
day. Next is fish. Weekly, I eat fish 1-2 times. Now let’s talk about the vegetarian protein
sources. It is a very rich source of protein. Perhaps, eating soy mimics the activity of
hormone estrogen in males. This is however a debatable issue. I have read many articles about this. Some studies suggest it, others are against
this notion. I eat soy chunks once a week. There are so many protein sources. Why just depend on soy? On the other hand vegetarian protein sources
are incomplete sources of protein (Quinoa is an exception). This is why it is recommended to keep varying
your vegetarian protein sources. Now, let us talk about the primary energy
sources, Carbohydrates. In general, there are two types of carbohydrates. Simple carbs and complex carbs. Simple carbs like the refined flour gets burned
pretty fast and then it gets stored as fat. On the other hand complex carbs burn slowly
and provide energy for a longer period of time. Undoubtedly, complex carbs should be preferred
over the simple carb sources. Let me share with you the complex carb sources
which I use. Firstly, the natural oats. Whenever I prepare oats, I add a fruit to
it for the flavor. This is whole wheat porridge. I got this prepared myself at the flour mill. It is really good. I don’t prefer brown bread because if you
check its ingredients, refined flour is mixed to it. I prefer multi grain bread. It was not available today so I couldn’t
get it. Next is sweet potato. Next we will talk about the Fats. Now, fats is one area where we falter. This is because junk food is readily available
and we depend too much upon the animal fat sources. It is disheartening that India ranks 3rd in
the Obesity level list. Especially, In Punjab where dairy fat is excessively
used. Even I have eaten it a lot. So, let me now tell you the fat sources that
I consume. Foremost, the Nuts. Walnuts, Almonds, Cashews, Peanuts. . Actually, good fat cuts bad fat. Another very healthy source of fat is Peanut
Butter. This is a home-made peanut butter. I made it myself. If you want to check out the recipe, link
is in the description. Next is olive oil. This is extra virgin olive oil. I do not use any oil for cooking. This is for topping. Also, I have avocados. These are not easily available in India but
whenever they are, I get them. It is an excellent source of healthy fats. Next we will talk about the Vitamins and Minerals. We get vitamins and minerals from fruits and
vegetables. We do buy all the vegetables but we temper
them so much that in the process, vitamins and minerals get extremely reduced. I generally eat steamed or boiled vegetables. I regularly eat Carrots. Also, I have broccoli. Broccoli and chicken make a very good combination. French Beans, Spinach. This is another green leafy vegetable. I don’t know what its name is. I just bought it. You can add other vegetables also to your
diet. Try to avoid tempering them too much. Let us now talk about the fruits. Certainly, eat all the seasonal fruits. The fruits that I regularly eat are Bananas,
Watermelon, Pomegranate, Apples. Also, I have Gooseberry. Can you believe that one gooseberry has about
vitamin C equal to that of 20 oranges? So if you eat a gooseberry a day, your immune
system will get robust. If you eat all these fruits and vegetables
then you will get almost all the required vitamins and minerals. Now, let us talk about dietary fiber. It is recommended to have 30-40 grams of fiber
every day. If you are eating whole grains, fruits and
vegetables regularly then you need not worry about the fiber. Still, I would like to share some of the specific
fiber sources which I use. Firstly, flax seeds. You can add them in oats, shakes etc. Also, I am having dates. I suggest you to regularly eat 5-6 dates. Not only it has fiber but it has many other
health benefits. Also, I have Cucumber, Beetroots. This is red cabbage. You can add it in salads. It is really good. Try to eat salad at least once in a day. Friends, try to keep yourself away from sugar,
salt and other spices. Last but should be first, Water. Drink minimum 3 liters of water every day. If you are drinking less amount of water,
then try to increase it gradually. I used to drink 3 liters of water. I have slowly increased it to 5 liters. Friends! Your health is very precious. Take care of it. So that is pretty much what I eat. If you found this video to be helpful then
please give it thumbs up. Share it. Also, please subscribe to my channel. This is Vivek signing off. Thank you so much for watching.


  1. Eee masahari ,,,,hatt, bag yahan se

  2. OMG sir… You are an ocean of knowledge…. Please make a video on a complete veg diet

  3. 4:42 .. haha u r so cute yaar 😘

  4. Nice


  5. Hey Vivek… Big fan of urs..

  6. I came to know that vivek sir is now vegetarian…. I'm I right??

  7. Which oat brand ? Can u explain everything with brand name and from where to buy ?

  8. Please ji make videos in English…. So that everyone ll be beneficial from your videos…. Fit tuber seriously u r rocking man🀝🀝🀝🀝🀝…. Just gohead πŸ˜ΉπŸ€—πŸ€—πŸ€—and continue with tons of new videos πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘

  9. he speaks hindi……… seen him speaking hindi for the first time

  10. You are the best

  11. i wish my husband have all this knowledge n have practicality

  12. Sir how to Eat Nitro Soya Ching Every Day

  13. ALL THESE BULL. Shit videos are wasting precious time. My dad is 83. He says eat less eat healthy eat on time… when you dig deep into grams cholesterol then we become addicted to. It. Drink. Clean water walk and dont immerse too much into anything you will become mind sick. Work as if there is no tommorrow.

    You fituber you eat what you like but we have to followm fiber mag pottasium bull shit. Only 2.5 literd is enough before bed have one glass early morning have two glass hot water. As fituber 5liter is more for the kidney to take. You need to give rest to your organs

  14. Please Listen to Rajiv Dixit too

  15. In Hindi you are voice and behaviour like real desi Indian 😍πŸ₯° at first it is different to as but this quiet happy

  16. Looks like ladies teeshirt?

  17. Bhai jo eggs aap laye ho kya wo safe hai

  18. Good information.. keep going

  19. name is amaranthus. And you will get so many varieties of greens in kakinada do try it. Malabar spinach-bachalikura.
    Gongura famous in telugu states for chutney
    Chukkakura-sorrel leaves littles sour but tasty
    Gangavally kura- purslane which has omega 3 fatty acids
    And other seasonalgreens. Like tender tamarind leaves etc

  20. Sir please make a video on which milk brand we should prefer,amul or mother's diary or any other brand

  21. Thanks for sharing these valuable tips but i can't control my craving what should i do😭
    btw anyone watch this on August 2019?? hit like πŸ’•

  22. Thank god you’ve turned vegetarian now

  23. I'm comparing this video which is 2 years old with the latest videos. The contents are now much mature and researched. Keep going higher….

  24. Before you said you are vegetarian !

  25. We want that make a video on travelling snacks which are healthy and also less cost plzzzzzzz

  26. Volume of this video is very low.

  27. Hlo Sir, I want to know that peanut butter is good to 16 years teenage boy in summer

  28. Sir, soybean as a whole have 43% protein in it rather than nutrella…so I believe we should eat its daal

  29. Your videos are made for us, I mean the ordinary middle class. I really appreciate all your efforts to pass on and share your knowledge with people.
    Thank you.

  30. Please make a diet plan for "High uric acid + Pcos" problem…😞😞

  31. Thanks for valuable information.

  32. Please make some videos on baby products…….

  33. Aap bahot mehnti ho Jo itna mehnat kar k hum log ko 5 minute m hi sab jankari de dete ho

  34. Kon kon yeh video 2019 me dekhra hπŸ˜‹πŸ˜‹πŸ˜‹

  35. Aapko hindi me sun ke acha laga lekin india me non veg suitable nai hai

  36. Bhai tumne ek video me cow ghee k bareme bataya for weight loss and gain both. Aaj tumne shopping me uska Naam nhi liya. Kya samju

  37. You should post a video about baby products too..

  38. Big brother AAP faltu ki baat na karke bas muddey ki or kam ki baat hi karte ho bahut true speaker bhi ho ese hi ache rahena or hum logo ke liye informative videos banate raho or nutritionists ki value ghatate raho we love big brother.

  39. Hello
    As aapki all most all video english mai hoti hai.. Hindi mein bhi daliye…. audio mein clear nahi hai.. Kafi echo hota hai.

    Love your videos.. Thanks and keep it up

  40. I really like your video, but one thing i want to ask that you said in some video that do not buy foreign product for so many reasons, but you are buying that product like avacado,broccoli,red cabbage, can you explain it why there is difference between what you say and what you do.

  41. In Hindi ???

  42. ek aur green hai pta nhi kya mai lekar aagaya too cute yr 😁😍

  43. mujhe naam nahi pta leiin ma lekar agaya… haha

  44. in sab ko banane ma kitna time lagta hq bhai sabziyo ko ko katne ma bht time lagta ha specially green paton wali… apki ami ya koi lady sara kaam karti hogi baki job k sath ye sab kaam karna impossible ha… cooking mushkil nhi ha lekin us se pehle sabzi banana bht time taking ha


  46. Ur videos are simpe n nice

  47. mrs woohoo frm mauritius.i adore your video.u r so simple and xplain so nicely.toooooooo goooooood.keep it up.god bless u

  48. Except fish n chicken I consume everything showed in video regularly.. luckily it's avacado season here so we get them pretty cheap..otherwise it's very expensiveπŸ˜‚ and plz don't overdo with drinking water as it not good for bladder..stick to 3ltr ,u Can add coconut water as well but no juices.add chia seeds and flexseed in smoothies to double the benefits 🀩🀩

  49. in your transformation video where you showed people bullied you in your spectacle look which suited your personality!!! that being veg you can achieve that body and here you quote that you eat non veg ! fish once a week!! 1:27

  50. 1:40 eating nutrella !! lol its soya protein and consuming large quantities will get you female characteristics, please watch for more information ! fit tuber you need to do more homework as your following is increasing! please be a responsible citizen and if you are making educating videos please do your research work properly or get a qualification if it is not your en-devour! people will believe your feedback as you have mass following!!

  51. what is essential amino acids and how can a vegetarian get essential amino acids? please answer if you are really knowledgeable!

  52. 2:11 simple carbs don't mean maida! (maida is an example of simple carb) and it doesn't burn quickly ! simple carbs get digested quickly and excess energy is stored as fats! burnt carbohydrates and energy means consumed energy and consumed carbohydrates means they got used up by the body!

  53. 4:46 what leaves are these please show us clearly , we might be able to educate you on this! you have million subscribers and you don't know what you are promoting!

  54. 0:52 if you consume egg white then how do you promote veg diet for protein!?

  55. 4:37 brocli and chicken make a good combination ! but i thought you were veg!

  56. 6:08 you suggest drinking more water but did you know there is a problem with excess consumption of water?

    It is said that too much consumption of water can lead to fluid overload in the body and imbalance in the body. Excess water can lead to lower sodium levels in the body, which may further lead to nausea, vomiting, cramps, fatigue, etc. This condition is known as hyponatremia. hope you are more responsible next time and make videos in your area of expertise or what you have some knowledge about! i'm sure you will get to learn a lot from me in the future! please make your next video carefully!

  57. Plz make a video organic india products

  58. Why in hindi…be in English so that everyone will understand

  59. Hai Vivek I am impressed on the way you say and I want to follow ur diet I became a fan of you. I must reduce my weight can u please suggest me want diet I should follow please sir

  60. This diary products and meat creates more mucus in our body. God made us as vegan. Take alkaline electrical food suggested by Dr. Sebi.

  61. What is your opion about dr. Dixit diet plan?

  62. Please make a video on honey brands. Which one is better??

  63. Awesome video thank you very much. I will definitely follow this.

  64. Make video on Oats recipes..

  65. Let me say u real veg protein diet {bodybuilding diet}
    *Milk with jaggery powder(7.5 liters)
    *Soaked and peeled almonds(half a pound)
    *Banana (as much u like)
    *3000 Dands(hindu pushup)
    *5000 baithaks(hindu squats)
    *Indian club workouts(optional)
    All the quantities I mentioned are the deit and workout plan of a Indian wrestler GAMA PEHALWAN who lifted a 1200kg of stone(1.2tons) which today a Olympic gold medalist can't think of it and was a undefeated wrestler world wide
    But for common people we can reduce the quantities
    Mr Vivek mittal plss don't under estimate me, read and search about my comment

  66. Hi vivek,plz recommend some good oats available in market

  67. Bhai kewal khata hi hai ki or kuchh karta hai ( itna khana to hathi bhi nahi khati hogi)

  68. He has such beautiful body, hair, skin.. Man I love to marry you… And enjoy your beautiful smile and body.

  69. Why not in english ?

  70. This s Fit Tuber or fit Tuber Hindi?

  71. Pata nhi ki green ko kya khte h pr le aya…..
    Tat was cute

  72. Which brand brown rice do you use??

  73. wtf ur marwari?

  74. What if drink cold lemon water. is it beneficial?? ??

  75. Watching today on dusherra

  76. I very much like ❀❀ur way of expressing the Bharatiya way of food habits which is scientific in real term… Bt u should nt show water in plastic bottle… And u know it dear… Another pls study on soyabins and peanut butter.. We r eager to know about these two things and their effects in details… As because somewhere I hv studied that enzyme to digest soybean is not produced in human bodies.. And I hv heard in the first world countries they don't use to hve soyabins… It's only feedable fr hogs…so pls do research on it… We r very much eager to know it from u… Lots of Love❀😘

  77. Need your healthy sex your execeesive huge male organ which I will enjoy immensely… God sex with me bro.. Love you very much

  78. Love you 😍😍😍 your presentation is just awesome β€πŸ’

  79. Bro: pls do video on body perfumes however Ur videos r very informative & pls carry on…, It's very helpfull. Tq

  80. Thank you so much sir πŸ™πŸ™πŸ˜ŠπŸ˜ŠπŸ˜ŠπŸ˜ŠπŸ’β€οΈ

  81. Thank you so much sir πŸ™πŸ™πŸ˜ŠπŸ˜ŠπŸ˜ŠπŸ˜ŠπŸ’πŸ’β€οΈ

  82. Superb sir

  83. Fish to humlog roj khate hai.. is it not good?

  84. Hii sir the copper rich diet n iron rich diet plz .make the of this two together

  85. Ur voice is clear

  86. In this vedio

  87. this protein content belongs boiled chickpeas or raw chickpeas???

  88. whenever Fit tuber saw an amla

    Ji haa 1 amlaa is equal to 20 orange of vitamin C

  89. Vivek plz stop using plastic bags

  90. aapki information bhi 2016 se update ho chuki hai plz make video on grosary shopping for weight loss

    plzz its needed badly

  91. Either English or Hindi no Hinglish

  92. No using plastic bags

  93. love from Pakistan :-):-)

  94. aap to vegetarian nahi h as i

  95. I came to find u own in YouTube…

  96. Hi bro what's your height

  97. awesome

  98. Sir ek winter skin care routine ka video banaye or ek best moisturisering cream bhi bataiye

  99. Help… natural facial hair removal for girls…[email protected] β™₯️ from Kanyakumari

  100. Good morning Vivek…I am Moumita… watching your videos from 2 days…May I get ur email Id?I have already seen that u don't give Sir…I really need to contact u..If u notice my comment..pls give me ur email I'd..It will be very helpful for me… Waiting for ur reply..Thank you…have a very good day..

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