The Ultimate Braces-Friendly Diet Chart for a Healthy Body & Smile

Much Requested Diet Chart that is Balanced, Nutritious, Tasty & Braces Fiendly

Written By :

Dr Bala Vignesh MDS

Clinical Head

dr.vignesh1511@gmail.com

Thanks To:

Miss. Archana D MSc

Clinical Nutritionist

A balanced and nutritious diet is essential, especially for individuals with braces, as it's important to ensure that the food is easy to chew and won't harm the braces. Here's a sample South Indian braces-friendly diet plan for 7 days:

Vegetarian

Day 1:

Breakfast:

• Idli (steamed rice cakes) with coconut chutney

• A glass of buttermilk

Lunch:

• Vegetable sambar with brown rice

• Cucumber and carrot salad

• Curd (yogurt)

Snack:

• Banana or boiled peanuts

Dinner:

• Dosa with tomato and mint chutney

• A bowl of vegetable dal

Day 2:

Breakfast:

• Pongal (made with rice and lentils) with sambar

• Fresh fruit salad

Lunch:

• Quinoa with mixed vegetable curry

• Raita (yogurt with grated cucumber and mint)

Snack:

• Almond and date smoothie

Dinner:

• Chapati with palak paneer (spinach and cottage cheese curry)

• Cabbage and carrot poriyal

Day 3:

Breakfast:

• Upma (semolina porridge) with vegetables

• A glass of fresh orange juice

Lunch:

• Lemon rice with roasted peanuts

• Boiled egg curry

Snack:

• Greek yogurt with honey and walnuts

Dinner:

• Vegetable biryani with cucumber raita

Day 4:

Breakfast:

• Rava dosa with coconut chutney

• Banana and walnut smoothie

Lunch:

• Brown rice with vegetable pulao

• Mixed vegetable curry

Snack:

• Guava slices with a sprinkle of chaat masala

Dinner:

• Tomato rice with boondi raita

Day 5:

Breakfast:

• Semiya (vermicelli) upma with vegetables

• A glass of buttermilk

Lunch:

• Methi thepla with mint chutney

• Boiled chickpea salad

Snack:

• Apple slices with peanut butter

Dinner:

• Carrot and peas curry with chapati

• Lauki (bottle gourd) kofta curry

Day 6:

Breakfast:

• Adai (mixed lentil dosa) with tomato chutney

• Fresh fruit salad

Lunch:

• Vegetable khichdi with cucumber raita

• Spinach and lentil soup

Snack:

• Greek yogurt with sliced almonds

Dinner:

• Roti with aloo gobi (potato and cauliflower) curry

• Tamarind rasam

Day 7:

Breakfast:

• Ragi (finger millet) dosa with mint chutney

• A glass of fresh watermelon juice

Lunch:

• Brown rice with brinjal curry

• Raw papaya salad

Snack:

• Boiled chickpeas with chaat masala

Dinner:

• Spinach and corn pulao with curd

Non-Vegetarian

7-day South Indian non-vegetarian braces-friendly diet plan:

Day 1:

Breakfast:

• Chicken and vegetable stuffed dosa with mint chutney

• Fresh fruit salad

Lunch:

• Chicken biryani with raita

• Cucumber and onion salad

Snack:

• Grilled chicken skewers with a squeeze of lime

Dinner:

• Fish curry with brown rice

• Steamed broccoli on the side

Day 2:

Breakfast:

• Egg dosa with coconut chutney

• A glass of fresh orange juice

Lunch:

• Mutton curry with parotta

• Onion and tomato salad

Snack:

• Boiled egg and cucumber slices

Dinner:

• Shrimp fried rice with mixed vegetables

• Spinach and lentil soup

Day 3:

Breakfast:

• Keema poha (flattened rice with minced meat) with a sprinkle of coriander

• A glass of buttermilk

Lunch:

• Chicken tikka masala with naan

• Carrot and beetroot slaw

Snack:

• Sliced turkey with hummus

Dinner:

• Fish pulao with a side of mint yogurt sauce

• Grilled zucchini

Day 4:

Breakfast:

• Scrambled egg and spinach uttapam

• Banana and walnut smoothie

Lunch:

• Chicken korma with quinoa

• Cabbage and bell pepper stir-fry

Snack:

• Yogurt with sliced almonds and honey

Dinner:

• Lamb curry with brown rice

• Stir-fried green beans

Day 5:

Breakfast:

• Omelette with mushrooms and bell peppers

• A glass of fresh watermelon juice

Lunch:

• Egg fried rice with sautéed vegetables

• Tomato and cucumber salad

Snack:

• Chicken salad with mixed greens

Dinner:

• Fish tikka with mint chutney

• Quinoa and vegetable pilaf

Day 6:

Breakfast:

• Chicken and cheese stuffed paratha with yogurt

• Mixed fruit bowl

Lunch:

• Mutton biryani with cucumber raita

• Capsicum and onion stir-fry

Snack:

• Boiled eggs with a sprinkle of chaat masala

Dinner:

• Salmon curry with brown rice

• Steamed broccoli on the side

Day 7:

Breakfast:

• Egg dosa with tomato chutney

• A glass of fresh pineapple juice

Lunch:

• Chicken kebabs with mint yogurt sauce and naan

• Beetroot and carrot salad

Snack:

• Tandoori shrimp skewers

Dinner:

• Fish curry with quinoa

• Stir-fried bok choy

Adjust portion sizes according to individual needs, and consult with your orthodontist for specific dietary recommendations. Ensure that the food is prepared to be easily chewable and braces-friendly