Want Glowing Skin & A Shining Face? Follow This Diet Chart From Morning To Night

Last Updated:August 02, 2025, 13:29 IST

Start your day with hydration and end it with a calming routine, every step matters for glowing skin. Here’s a simple daily diet plan to keep your skin healthy and youthful

It is often said that beauty lies in the eyes of the beholder, but there is no denying that healthy, glowing skin adds a special charm to anyone’s appearance. Whether fair, wheatish or dusky, skin that glows naturally can make you stand out in any crowd. This glow does not come from makeup or fairness creams; it starts with good health.

Healthy skin is a reflection of a well-nourished and active body. When your skin is fresh and radiant, it not only enhances your appearance but also boosts your confidence. From starting your day with hydration to ending it with a calming routine, every step matters. If you’re wondering what to eat and do throughout the day to maintain youthful, glowing skin, here is a simple daily diet routine recommended by clinical dietitian Dr Priyanka Rohatgi.

Start With Hydration

Dr Rohatgi stresses that hydration is key and each cell in your skin needs it. Begin your day by drinking water as soon as you wake up, and aim to keep sipping throughout the day. While the exact quantity depends on your body type and activity level, at least two litres a day is a must.

For breakfast, have at least one fresh fruit. Add a small portion of sprouted moong or chana (gram), or a few almonds. If possible, drink warm lemon water with honey daily. Other great beverage options include coconut water, cucumber juice, orange juice, infused water, or juices made from strawberries or seasonal fruits.

Mid-Morning

Diet alone is not enough; movement is equally important. Fit in some exercise at a time that works for you. After your morning workout or as a mid-morning meal, have fresh fruits, salads, and homemade food made from whole grains. Roti with dal and green vegetables is an ideal combination.

Eat a variety of colourful vegetables daily, as they are rich in anthocyanins that support collagen and skin health. Among fruits, citrus ones are especially beneficial. Oranges, kiwi, strawberries, blackberries, raspberries, and blueberries are packed with vitamin C, which keeps the skin youthful and protects against diseases.

Afternoon Diet

Your lunch should be wholesome but free from unhealthy choices. Avoid fried or processed foods such as chips, pizza, burgers, or doughnuts. Instead, opt for brown rice, a bowl of dal, salad, curd, and plenty of green leafy vegetables. Protein is essential for youthful skin; non-vegetarians can include chicken, eggs, or fish in their meal.

Evening Snacks

Evening cravings can be tricky, but choose healthy snacks over outside food. Sip on green tea or herbal tea, and munch on roasted makhana, dry fruits, peanuts, oat biscuits, or a homemade smoothie.

Dinner

Try to keep dinner simple and light. Opt for whole grains, 2–3 rotis, mixed vegetables, salad, soup, or raita. Non-vegetarians can go for light chicken soup or grilled fish. A lighter dinner helps the skin and body recover better at night.

Before Bed

Before going to sleep, have a glass of warm milk with turmeric. Add a few strands of saffron if possible. Ensure you get adequate sleep every night, and more importantly, manage your stress. Stress is one of the biggest enemies of good skin. A calm mind reflects on your face.

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