Guides › Diet › Farmer / field worker
Agriculture, gardening, outdoor work
Diet plan for farmer / field worker
Daily energy demand: Very high (activity factor ×1.90 on resting energy).
Focus on
- Eat before dawn work, then refuel mid-morning.
- Traditional grains suit long days: ragi, millets, rice.
- Carry water and buttermilk; sun exposure raises needs a lot.
- Adjust portions to season: eat more in harvest, less in quiet months.
Watch out for
- Long gaps without food in heat.
- Strong tea or tobacco in place of meals.
Training: Work covers most activity. Add 2 short mobility and core sessions for the back and shoulders.
Sample day
| Time | Meal | Vegetarian | Non-veg |
|---|---|---|---|
| 05:00 | Early | Ragi koozh with buttermilk, onion | Ragi koozh, boiled eggs |
| 09:00 | Field breakfast | Idli or dosa with sambar | Idli with egg curry |
| 13:00 | Lunch | Rice, kuzhambu, greens, curd | Rice, fish or chicken kuzhambu, greens |
| 16:30 | Snack | Sundal and fruit | Sundal and fruit |
| 20:00 | Dinner | Millet chapati, dal, vegetables | Millet chapati, meat or egg curry |
Other diet plans