BALANCED DIET
THE IMPORTANT COMPONENTS OF A BALANCED DIET ARE
CARBOHYDRATES
PROTEINS
FATS
VITAMINS AND MINERALS
A Sample menu for a day for an adult:
BED TEA : 1 Cup of tea or coffee
BREAKFAST :
1Glass of low fat milk – 240 ml, 2 Slices of whole
wheat bread or 2 chapatis (or 2 idlis or dosa)
Dalia – 1 bowl or porridge or oats or 1 bowl cornflakes
Sprouted dal /paneer – 25 gm or Egg Whites – 2
LUNCH :
Salad and clear soup
Chapati - (Channa ; Wheat =1 : 4) (3 medium)
Rice - 1 Karchi
Dal with husk - 1 Karchi
Curd - 1 Serving
Green Vegetables - 1Serving
Fresh fruit (100g) - 1 medium
EVENING TEA : 1 Cup of tea or coffee with Biscuits 2 – 3 or Sprouts /Upma
DINNER :
Salad, and Soup
Chapati 3 medium
Curds - 1 Serving
Dal with husk - 1 Karchi
Green Vegetables - 1 Serving
Cooking Oil ( Soya/Mustard) 15gm 2 –3 tsp./day
Soya nuggets/paneer - 1 serving
or
Grilled fish/ chicken
BED TIME : 1 Cup of low fat milk.
VITAMINS AND MINERALS ARE FOUND IN
Vitamin A
Milk fat, Egg yolk, liver, kidney, vanaspati which is
fortified.
Vitamin C
Fresh fruits, green leafy vegetables, other vegetables.
Vitamin E
Vegetable oils, green leafy vegetables, cereals, egg yolk.
Beta carotene
Yellow and orange vegetables and fruits, green leafy vegetables, eggs, red palm oil.
Vitamins and minerals
Fats
Are concentrated source of energy and supply more than twice the amount of calories compared to carbohydrates and
proteins.
The visible fat is used for cooking food to make it palatable.
The invisible fat is present in foods like milk, curd and nuts.
Requirement : 15 - 20 gm of visible fat along with 15 - 20 gm
of invisible fat/day
Simple Carbohydrates
Give us energy but hardly any nutrients.
Source : sugar, honey, white bread, noodles etc.
Complex Carbohydrates
Give us energy as well as nutrients.
Source : whole cereals, pulses, vegetables, fruits bran etc.
Carbohydrates Proteins
Important Constituent of tissue of the body. They supply the body building material and make good the loss that occur due to wear and tear etc.
Source: Meat, fish, eggs, milk, pulses, oil seeds nuts.
RECOMMENDED PER DAY FOOD GROUP WISE DIET
|
FOOD GROUP |
NO. OF SERVINGS |
SIZE/SERVINGS |
|
Cereals |
8 - 10 |
1 roti (25 gm wheat flour or 1 bread slice or 1 katori rice or 25 gm raw dalia/corn flakes/suji |
|
Pulses |
2 |
25 gm raw dal |
|
Milk |
2 |
250 ml milk |
|
Fruit & Veg |
5 |
100 gm fruit + 100-125 gm raw veg |
|
Fat & Oil |
3 - 4 |
1 tea spoon |
ALTERNATIVE FOOD ITEMS ARE INDICATED AS FOLLOWS
|
ITEM |
ALTERNATIVE |
|
Prantha (200 kcal) |
Plain Chapati (80 cal) |
|
Pulao/fried rice (170 Kcals/75 gm) |
Plain boiled rice (80 cals/75 gm) |
|
Fried vegetables (140 Kals/100gm) |
Baked vegetables (50 Kcal/100 gm) |
|
Fried or curried chicken or fish (250 kcal/135 gm) |
Grilled (tandoori) chicken/fish (160 kcal/135 gm) |
|
Fried eggs - Omellete (120 kcal) |
Poached/half boiled egg (60 cal) |
|
Dressing Salad oil (1 tbs/14 gm)/mayonnaise (100 kcal/1tbs/14 gm) |
Lemon dressing (0 cal) |
|
Sour cream (210 kcal/100 gm) |
Yoghurt (60cal/100 gm) |
|
Regular sugar (20 cal/1 tbs) |
Carmelized sugar (5 cal/1tbs) |
|
Regular pudding or dessert (average 150 kcal/serving) |
Fresh fruit as a dessert (40 kcal/piece |
|
Aerated soft drink (60-80 kcal) |
Plain soda with lime (0 cal) |
|
Whole milk (170 kcal/100 gm) |
Skimmed milk (80 kcal/glass) |
|
Sherbat (80 kcal/glass) |
Butter Milk (40 kcal/glass) |
Given below are 2 sample menus for 1220 & 1500 KCal.
for Diabetics
Note: (1 Cup = 150 ml)
|
120 KCal Diabetic Diet | |
|
Breakfast |
1 Cup black coffee or tea with half cup milk or 1 Cup Uppuma or 1 Cup Ragi Porridge or 1 Bowl Cornflakes with 100 ml non fat milk and |
|
Mid-Morning |
1 Cup milk |
|
Lunch |
4 small Chapattis or 2 Cups rice with Dhal / Sambar 1/2 cup Greens 1/2 Cup |
|
Tea |
1 Cup coffee or tea and 1 small fruit. |
|
Dinner |
Same as lunch |
|
Bedtime |
1 Cup milk |
|
1500 KCal Diabetic Diet | |
|
Breakfast |
1 Cup Coffee/ Tea 4 small Chapattis or or 2 Cup Uppuma or 2 Cup Ragi Porridge or 1 Bowl corn flakes with 100 ml non fat milk |
|
Mid-Morning |
1 Cup milk |
|
Lunch |
6 small Chapattis or 3 Cups rice with Dhal / Sambar 1/2 cup Greens 1/2 Cup |
|
Tea |
1 Cup coffee or tea and 1 small fruit. |
|
Dinner |
4 small Chapattis or |
|
Bedtime |
1 Cup milk |
AVOID TOBACCO & ALCOHOL BE ACTIVE EAT RIGHT
Healthy Habits , Healthy Life , Healthy
