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How to plan your meal
  • The first step is to figure out your energy demands based on Recommended Dietary Allowance, Energy Expenditure and Physiological condition.
  • The energy intake and energy expenditure should be balanced.
  • 50 – 60% of the total energy intake should come from carbohydrates, 15 – 25% proteins and 15 – 25% form fats.
  • All food groups should be included in meals to ensure variety, balance for this the number of servings and portion size should be considered.
Balanced Diet : Number of Portions and Portion Size

 

Portion Requirement of each Food Group

Cereals & Millets

Pulses & Legumes

Milk

Vegetables

Fruits

Sugars

Fats & Oils

Portion size

30 g

30 g

100 ml

100g

100g

5 g

5 g

Man

Sedentary

14

2

3

4 – 5

1 – 2

5

4

Moderate

16

3

3

4 – 5

1 – 2

8

7

Heavy

23

3

3

4 – 5

1 – 2

11

11

Woman

Sedentary

10

2

3

4 – 5

1 – 2

4

4

Moderate

12

2.5

3

4 – 5

1 – 2

5

6

Heavy

16

3

3

4 – 5

1 – 2

9

8

Infants  (6 – 12 months)

1.5

0.5

5*

1

1

5

2

Children ( 1 – 3 years)

4

1

5

1.5

1

5

4

Children ( 4 – 7 years)

7

1.5

5

2

1

6

5

Children ( 7 – 9 years)

9

2

5

3

1

6

5

10 – 12 years

Girls

9

2

5

3

1 – 2

6

5

Boys

11

2

5

3

1 – 2

7

5

13 – 18 years

Girls

10

2

5

3

1 – 2

6

5

Boys

14

2

5

4

1 – 2

7

5

5. After the number of servings has been decided, the day’s meal is planned. Take small frequent meals.
6. The meals are divided as Breakfast, Midmorning, Lunch, Tea, Dinner and bedtime. Adults and adolescents should eat every 3 – 4 hours and children should be fed every 2 – 3 hours.
7. For quick calculations Food Exchange List can be used.
8. Food should be high in fibre intake
9. Fried foods and sweets are calorie rich cannot be planned if oil or sugar allowance is not there or low calorie diet is required.
10. Include low calorie foods like salads, soups, buttermilk as they are tasty, help meet the vitamin requirements and help fill the stomach.
11. Avoid Fast foods, processed foods and convenience foods.
12. Limit salt intake to 6 g/ day for adults.
13. 5 -7 Fruits and vegetable servings should be included especially in the raw or whole form to meet antioxidant requirements.
14. Choose a diet low in fat especially saturated fat for adults. Balance the omega 3 and omega 6 ratio.
15. A minimum of 3 servings of milk and its products should be included in diet.
16. If meat is to be included in diet low fat meat like chicken, fish and egg whites should be included to limit saturated fat intake.
17. A sample menu has been given below that would help you plan your meal
1800 kcal diet : 60 g protein
Early morning: tea/ coffee/ milk150 ml

Breakfast: idli (2-3)/ dosa 1-2/ veg upma 1 ½ k +sambhar / chutney(preferably not coconut) or toast 3-4/ veg sandwich 1/ Poha 1 K +fruit or cornflakes with milk 1 large bowl+ fruit + tea/ coffee/ milk (w/o sugar)150 ml

Mid- morning: fruit 200g/ roasted chana (handful)/ sprouted moong dal1 k / marie biscuits 2-3/ fruit salad / salad and buttermilk

Lunch: 3 - 4 phulkas/2 - 3 chapatti+ vegetable 1 k+ thick dal/ 1k + rice1/2 k+ curd 1k + salad Tea time: tea/ coffee/ milk (w/o sugar)150 ml+ fruit salad w/o sugar 200g/ roasted chana 1/2 k/ sprouted moong dal1 k/ vegetable sandwich 1/ bolied or roasted corn 1 medium/ marie biscuits 2-3/ 1 k upma/ 1 k poha/ vegetable bhel w/o sev 1 small plate

Dinner : 3 - 4 phulkas/2 - 3 chapatti + vegetable 1 k+ thick dal 1k + rice1/2 k+curd 1k + salad or 2 ½ k rice / Khichidi + vegetable 1 k + curd raita

Bedtime: milk 150 ml
 
 
 
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