Balanced Diet

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BALANCE DIET

CEARLS LIKE RICE, WHEAT, JOWAR

VEGETABLES FRUITS

MILK PRODUCTS, PULSES,

MEAT, FISH, EGGS

OIL, FATS,

SUGAR, JAGARRY

SALT

Daily requirement of calories

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PROTEINS

MAIN FUNCTION

BODY BUILDING

GROWTH

DEVELOPEMENT

DAILY

REQUIREMENT

60 TO 70 GMS.

SOURCES

MILK & MILK PRODUCTS

PULSES, LEGUMES

EGGS, FISH, MEAT

NUTS

OIL SEEDS

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CARBOHYDRATES

ENERGY GIVING FOOD

DAILY REQUIREMENT

250 TO 300 GMS.

MAIN SOURCES

CEREALS

MILLETS

FRUITS

VEGETABLES

ROOTS & tubers

Sugar,

Jaggery

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MçjçÇjç®çç DççOççjmlçbYç kçÀ@çÆuMç³çcç Calcium Deficiency causes :OSTEOPOROSIS

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Calcium in Selected Foods Milk Group Calcium 1% low fat milk, 1 cup 313 mg Yogurt plain, low fat, 1 cup 300 mg Milk shake, 10 fl oz 300 mg Cheddar cheese, 1 ½ oz 306 mg Frozen yogurt, vanilla, soft-serve, 1 cup 103 mg Grain Group Calcium Pancakes, made with milk, 2 166 mg Fortified Waffle, 2 100 mg Cereal, fortified with calcium, 1 cup 100-1000 mg Vegetable Group Calcium Collards, ½ cup 200 mg Turnips greens, boiled, ½ cup 99 mg Broccoli, raw, 1 cup 90 mg Meat, Beans and Nuts Group Calcium Sardines, canned in oil, w/ bones, 3 oz 324 mg Soybeans, cooked, 1 cup 261mg Tofu, firm, with calcium, ½ cup 204 mg Baked Bean, 1 cup 142 mg Salmon, canned, with bones, 3 oz 181 mg Almond, dried roasted, whole, 1/3 cup 126 mg Fruit Group Calcium Orange juice, calcium fortified, 6 oz. 200-260 mg Fig, dried, 2 60 mg Combination Food Calcium Fortified oatmeal, 1 packet 350 mg Spaghetti, lasagna, 1 cup 125 mg Cheese pizza, 1 slice 100 mg

IRON

MAIN FUNCTION

FORMATION OF HAEMOGLOBIN IN RED CELLS

DEFICIENCY CAUSES

ANAEMIA

jçípç®ççÇ içjpç dddddd Daily Req .

12 to 15 mg.

MAIN SOURCES :

GREEN LEAFY VEGETABLES

JAWAR, BAJRI, RAGI

EGGS, LIVER,JAGARRY

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FATS /®çjyççÇ

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AVOID

SATURATED FATS LIKE

BUTTER, GHEE, PALM OIL, COCONUT OIL, DALDA

RED MEAT &YELLOW EGG YOLK

COCONUT, GROUND NUT

REFINED CARBOHYDRATES

DEEP FRIED EATABLES

KEEP CONTROL ON 5 WHITE THINGS:

SUGAR, RICE, DALDA, MAIDA, BUTTER

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DAILY REQUIREMENT : 30 GRAMS

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