Staple food

India
Staples in the Indian diet vary based on
region, and flavored by local spices.
Even though about 30 percent of the
Population consumes meat regularly,
meat and dairy are not a part of the
Indian staple diet. What make up the
staples are rice, wheat, millets, pulses,
dairy, vegetables, and fruits. However,
carbohydrate consumption from wheat
and rice are prominent in the north and
south of the country, respectively.

Australia
Meat has always been a
large part of the
Australian diet; beef,
lamb, pork, poultry, and
seafood are more
common in twenty-first
century Australia
beef
 Nutrients in staple food in India
1. Rice- carbohydrates, calcium, iron,
thiamin, pantothenic acid, folate and vitamin E
2. Millets- carbohydrates,fiber,proteins, Fat,
Phosphorus, Magnesium
3. Pulses - protein , fibre , vitamins and minerals,
such as iron, zinc, folate, and magnesium
4. Vegetables- Vegetables are important sources
of many nutrients, including potassium, dietary
fiber, folate, vitamin A, and vitamin C
India Has Richer Nutrients in diet
Nutrients in staple food of Australia
1. Meat - B-complex vitamins: thiamin, riboflavin,
niacin, vitamin B6 and vitamin B12
2. Beef - protein, iron, zinc, selenium, riboflavin,
niacin, vitamin B6, vitamin B12, phosphorus,
pantothenate, magnesium, and potassium
3. Lamb – protein, zinc, selenium, riboflavin,
niacin, vitamin B12, and vitamin B6
4. Pork – Selenium, Zinc, Vitamin B12, Vitamin B6,
Niacin, Phosphorus, Iron
5. Sea food - vitamins A, B, and D, as well as
omega-3 fatty acids. Fish is also rich in calcium
and phosphorus
 Deficiency Disease in India

Anaemia
the most common form of
micronutrient deficiency af
fects almost 50 to 60 per
cent preschool children
and women, while vitamin
A deficiency and iodine-
deficiency disorders (IDD)
have improved over the
years.

Food items helps in Prevention

Carrots, broccoli, cantaloupe , dairy products,
liver, fish,salt.
 Deficiency Disease in Australia
Poor diet. Australians of all
ages generally have a poor
diet—that is they do not
eat enough of the 5 food
groups and eat too many
discretionary foods high in
salt, fat and sugar.
Inadequate fruit and
vegetable consumption in
particular is a risk factor for
CVD, type 2 diabetes, CKD
and overweight and obesity

Food items helps in Prevention

Whole grains, Vegetables, Whole fruits, Nuts,
seeds, beans, Plant oils.
 Veg Pulao

INSTRUCTIONS

Soak the basmati rice in running water for 30 minutes.

Cut the vegetables and keep it aside.

Place the cooker in a medium heat and add in oil or ghee.

When the oil is hot enough add in jeera/cumin. Let it crackle.

Now add bay leaf, black pepper corns, cardamom/elaichi and cinnamon sticks.

Add ginger garlic paste and sauté till the raw smell goes off.

Add chopped onion and sauté. Let it becomes soft.

Add in carrots and sauté it. Now put the chopped beans followed by green peas.

Add the chili powder or garam masala or Pulao masala. (Optional)

Now add four cups of water and let it boil. Drain the soaked rice and add it to the boiling water. Add
salt to taste.

Close and cook till two whistles.

Open the cooker after it cools down.

Garnish with coriander leaves.

Serve with raita or salad and pappad or any side dish of your choice.
 Vegemite toast
Method
For Vegemite toast with lettuce: Spread the butter and a thin layer of
Vegemite on the slices of bread or toast, then cover them in chopped
lettuce