BALANCED DIET

A balanced diet should provide

10-15 % of total calories from Protiens

20-30 % of total calories from Fats
50-60 % of total calories from Carbohydrates

In addition to above nutrients following nutrients should also be included:

1. Anti Oxidants – Spices like Tumeric, Ginger, Garlic, Cumin and Cloves

2. Dietry Fibres

3. Phytochemicals

FOOD GROUPS

There are four types of food groups:

1. Cereals, millets and pulses

2. Vegetables and Fruits

3. Milk and its products, eggs, meat and fish.

4. Oils and fats, nuts and oil seeds

Break up for different food types to be consumed in a day by a sedentary male -

FOOD GROUPS QUANTITY (grams)

Fats and oils 25
Sugar 25
Milk and its products 300
Pulses 60
Vegetables 400
Fruits 100
Cereals and millets 375
Salt 5

Break up for vegetables :

Total in a day – 400 gm

Green leafy 50 gm
Roots and tubers 50 gm
Other vegetables 300 gm

BREAKFAST:

Breakfast components

MILK
SUGAR
CEREALS
PULSES

(A) Cereals

1. Paratha low fat – 70 gm flour with jam or pickle

2. Oat muesli meal – 70 gm + 100 ml milk

3. Whole grain wheat bread – 4 slices + 100 ml milk

4. Poha – 70 gm

5. Whole grain wheat bread – 4 slices – Sandwiches

6. Idli 3 or 4 pieces
7. Dosa 2

8. Whole grain and nuts ladoo + 100 ml milk

9. Poori

10. Whole grain dalia – 70 gm + 100 ml milk

11. Upma – 70 gm

(B) Milk – 100 ml (except with recipies in A above where milk is already included)

(C) Pulses (20 gm in each recipies)

1. Sprouted Moong + Sprouted Desi Chana + Soyabene fried with onion, green chilli etc.

2. Kidney beans (ramas) + Desi chana – Boiled and salted with chilli and lemon

3. Mix dal pakode

4. Sprouted Moong Dal with boiled potatoes toast

5. Medhu Vada

6. Dahi Vada

7 Mix Dal tikkis

LUNCH:

Lunch components :

Cereals
Pulses
Vegetables
Milk product

Cereals – Rotis ( 120 gm flour ) + Brown Rice (30 gm)

Pulses - 20 gm (variety)

Milk product - Curd (100 ml)

Vegetables:

Vegetable Salad – 50 gm

Roots and Tubers – 50 gm

Other Vegetables - 100 gm

Fruit : Seasonal

DINNER:

Cereals
Pulses
Vegetables
Milk product
Fruit

Cereals – Rotis ( 120 gm flour ) + Brown Rice (30 gm)

Pulses - 20 gm (variety)

Milk product - Curd (50 ml)

Vegetables:

Vegetable Salad – 50 gm

Green leafy – 50 gm

Other Vegetables - 100 gm

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Vegetables Types:

1. Vegetables for Salad -

Cucumber
Carrot
Raddish
Tomato
Beetroot
Kakadi
Cabbage
Baby corn
Onion

2. Roots and Tubers

Carrot
Raddish
Turnip (Shalgum)
Kamal Kakadi
Arbi
Ratalu
Jimikandh
Sakarkandh

3. Green Leafy Vegetables

4. Other Vegetables:
INDIAN PULSES

English Names Hindi Names

GREEN GRAM MUNG

SPILT GREEN GRAM
SPLIT AND SKINNED GREEN GRAM
BLACK EYED BEANS MUNG DAAL WITH SKIN
RED LENTILS MUNG DAAL
SPLIT RED LENTILS CHAWLI
YELLOW PIGEON PEAS MASOOR
ADZUKI BEANS MASOOR DAAL
TURKISH/DEW GRAM TOOR DAAL
KIDNEY BEANS CHORI
 MOTH
GREEN PEAS RAJMA
WHITE PEAS HARI MATAR
SPLIT BENGAL GRAM SAFED MATAR
SPLIT BLACK GRAM CHANA DAAL
BLACK GRAM BEANS URAD DAAL WITH SKIN
SPLIT AND SKINNED BLACK GRAM URAD
URAD DAAL

A guide to Indian pulses source:

https://www.fatfreekitchen.com/hindinames-lentils-pictures.html

GENERAL HEALTH TIPS:

1. Daily 45 minutes of walk including resting periods.

2. Minimise salt intake

3. Ayurvedic golden tips:

a. Drink water after 1 hour of meal.

b. Always drink luke warm water.
c. Always drink water in sitting position.
d. Always drink water in sip by sip and not in one go.