Krishi kaje thakte thakte shorir beshi bhalo thake na, kono diet plan ache?

Assalamu alaikum bhai era. Ami ekjon krishok, Uttara theke. Protidin mather kaaj korte hoy, kintu bujhte parchi shorir ta age er moto energy pai na. Boyosh 45 er kache, weight o bere geche last koyekta bochore. Doctor bolen diet thik korte, kintu amader deshio khabar kheyeo ki healthy thaka jay? Matlab bhaat, daal, shobji, machh eta amader main khabar, ei gulo balance kore khawar kono plan ache ki? Gym jawar time nai, tobe mather kaaj to regular kori. Apnader keu ki kono simple diet follow koren ja amader Bangladeshi khabar diye possible? Kono nutritionist er kache gele koto expense hoy usually? Janaben please, upokrito hobo.