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Nutrition diploma for food production

Dr. Sunil Kumar
Dr. Sunil Kumar
Dr. Sunil KumarAssistant Professor, Mizoram University Aizawl at Department of Tourism and Hospitality Management, Mizoram University

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Nutrition diploma for food production

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NUTRITION
For Diploma Food Production (NCHMCT)
Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 1
2
Types of Carbohydrates
(2 types)
◦ Simple
◦ pop, candy, sweets, fruit
◦ individual glucose or fructose molecules
◦ Complex
◦ pasta, rice, breads, potatoes
◦ Chains of glucose molecules
Using the sun’s energy and the green pigment in plants called chlorophyll,
plants convert carbon dioxide and water into glucose and oxygen. Glucose is
the basic sugar molecule from which all carbohydrates (sugars, starches,
and fiber) are made.
A ‘saccharide’ is simply a sugar or a substance made
from sugar. They are classified as ‘monosaccharides’
(simple sugars including glucose) or ‘disaccharides’
(two monosaccharides bonded together).
Granulated sugar
(table sugar),
brown sugar, and
confectioners
sugar (powdered
sugar) are made
from sugar cane
or sugar beets.
These are
examples of the
disaccharide
sucrose.
The monosaccharide
fructose is found in fruit;
glucose is found in corn
syrup, honey, and tree sap
(maple syrup).
Maltose, the sugar from
grains, and lactose, the
sugar from milk, are
also disaccharides.
Oatmeal; cereals
Rice
Potatoes
Cornmeal
Wheat ,rye, barley
Pasta
Beets, corn,
parsnips,
peas, acorn
squash
Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 6
Food Sources of Carbohydrates
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Nutrition diploma for food production

  • 1. NUTRITION For Diploma Food Production (NCHMCT) Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 1
  • 2. 2 Types of Carbohydrates (2 types) ◦ Simple ◦ pop, candy, sweets, fruit ◦ individual glucose or fructose molecules ◦ Complex ◦ pasta, rice, breads, potatoes ◦ Chains of glucose molecules
  • 3. Using the sun’s energy and the green pigment in plants called chlorophyll, plants convert carbon dioxide and water into glucose and oxygen. Glucose is the basic sugar molecule from which all carbohydrates (sugars, starches, and fiber) are made.
  • 4. A ‘saccharide’ is simply a sugar or a substance made from sugar. They are classified as ‘monosaccharides’ (simple sugars including glucose) or ‘disaccharides’ (two monosaccharides bonded together). Granulated sugar (table sugar), brown sugar, and confectioners sugar (powdered sugar) are made from sugar cane or sugar beets. These are examples of the disaccharide sucrose. The monosaccharide fructose is found in fruit; glucose is found in corn syrup, honey, and tree sap (maple syrup). Maltose, the sugar from grains, and lactose, the sugar from milk, are also disaccharides.
  • 5. Oatmeal; cereals Rice Potatoes Cornmeal Wheat ,rye, barley Pasta Beets, corn, parsnips, peas, acorn squash
  • 6. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 6 Food Sources of Carbohydrates
  • 7. The 2005 Dietary Guidelines for Americans recommends no more than 8 teaspoons per day of added sugar based on a 2,000 calorie/day diet. That's 32 grams if you're reading labels. 8 teaspoons x 4 grams per teaspoon = 32 total grams sugar With 40 grams in a can, a single non-diet Coke provides 10 teaspoons of sugar. No RDA for carbohydrates has been set, but a minimum of 50-100 grams should be consumed daily for normal brain function. Carbohydrates should make up 55% of your daily total caloric intake. Sugars and starches that occur naturally in foods is preferred over those that are ‘added’ to foods, such as refined sugars. Foods from the fruits, vegetables, and breads & cereals group on the food pyramid provide carbohydrates.
  • 8. 8 Types of Protein ◦ Sources of Protein ◦ Animal (complete) ◦ meats, dairy ◦ Vegetable (incomplete) ◦ beans, nuts, legumes, grains ◦ Types of Amino Acids ◦ Nonessential (14) – can be made by body ◦ Essential (8) – must be made by body Amino acids linked together
  • 9. 9 Protein Requirements ◦ RDA average = .8 g/kg/day ◦ RDA athlete = 1.2-1.6 g/kg/day High levels of protein intake above 2 g/kg/day can be harmful to the body
  • 10. 10 Types of Fats ◦ Saturated ◦ Animal sources ◦ Solid at room temperature ◦ Unsaturated (poly- or mono-) ◦ Vegetable sources ◦ Liquid at room temperature H H H H H H H H H H H H H O HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H
  • 11. 11 Recommendations for Fat Consumption ◦ Dietary Fat Recommendations ◦ Less than 30% of calories in diet from fat ◦ Less than 1/3 of dietary fat should be saturated ◦ Ways to Decrease Intake of Fat ◦ Minimize "fast" foods ◦ Minimize processed foods ◦ Use better cuts of meats ◦ Use low fat alternatives ◦ Decrease use of condiments ◦ Eat lower fat snacks ◦ Choose foods with “artificial fats”
  • 12. 12 Recommended Dietary Intake CHO CHO (55-60%)FAT FAT (30%) PRO PRO (10-15%)
  • 13. 13 Vitamins ◦ Organic substances that regulate numerous and diverse physiological processes in the body ◦ Do not contain calories ◦ Two types ◦ Fat soluble ◦ Water soluble
  • 14. 14 Functions of Water ◦Comprises about 60% of body weight ◦Chief component of blood plasma ◦Aids in temperature regulation ◦Lubricates joints ◦Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy) ◦Active participant in many chemical reactions
  • 15. Fat adds flavor. Each type of fat or oil has its own distinctive flavor. The small flecks of intra- muscular fat in beef (called marbling) affects flavor and juiciness, and may contribute to tenderness. Fat coats the flour particles in baked goods such as pie crusts. This creates tenderness; a flaky, delicate, lighter texture. Creaming (beating) fats prior to baking adds aeration… dispersing gas or air bubbles in the batter or dough, causing a batter to flow more easily and causing the food to rise when baked.
  • 16. Total blood cholesterol level: Below 200 mg/dL milligrams per deciliter) = desirable LDL blood cholesterol: Below 70 mg/dL is optimal HDL blood cholesterol: Above 60 mg/dL is best Blood levels of triglycerides: Below 150 mg/dL is desirable Excess fat is stored in adipose (ADD-uh-pohs) tissue. No recommended daily allowance has been set, but a maximum of 30% of your daily calorie intake should come from fats. Take the calories you eat per day and multiply by 25%, then divide by 9 to get your fat gram allowance. For instance, if you eat 1500 calories per day, multiply by 25% to get 375 fat calories, then divide by 9 to get 42 fat grams.
  • 17. What is a ‘balanced‘ diet ? ◦A diet which matches the nutrient and energy requirements of an animal regardless of its life stage or lifestyle
  • 18. Plan for healthy eating ◦ Using a standard dinner plate, follow the Plate Method in the image below to control your portion sizes ◦ Have a glass of milk and a piece of fruit to complete your meal. ◦ Alcohol can affect blood glucose (sugar) levels and cause you to gain weight. Talk to your health-care professional about whether you can include alcohol in your meal plan and how much is safe. ◦ Eat more vegetables. These are very high in nutrients and low in calories. ◦ Choose starchy foods such as whole grain breads and cereals, rice, noodles, or potatoes at every meal. Starchy foods are broken down into glucose, which your body needs for energy. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 18
  • 19. Plan for healthy eating ◦ Include fish, lean meats, low-fat cheeses, eggs, or vegetarian protein choices as part of your meal. ◦ Your hands can be very useful in estimating appropriate portions. When planning a meal, use the handy Portion Guide. ◦ Diabetes Canada recommends that all people with diabetes should receive advice on nutrition from a registered dietitian. ◦ Good management of diabetes includes healthy eating, staying active and taking required medication. ◦ Be sure to eat breakfast. It provides a good start to the day. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 19
  • 20. Sample meal plan for smaller appetites Breakfast Cold cereal (½ cup, 125 mL) Whole grain toast (1 slice) 1 orange Low-fat milk (1 cup, 250 mL) Peanut butter (2 tbsp, 30 mL) Tea or coffee Lunch 1 sandwich - 2 slices of whole grain bread or 6" pita - meat, chicken or fish (2 oz, 60 g) - non-hydrogenated margarine (1 tsp, 5 mL) Carrot sticks Grapes Low-fat plain yogurt (¾ cup, 175 mL) Tea or coffee Dinner Potato (1 medium) or rice (2⁄3 cup, 150 mL) Vegetables Non-hydrogenated margarine (1 tsp, 5 mL) Lean meat, chicken, or fish (2 oz, 60 g) Cantaloupe (1 cup, 250 mL) Low-fat milk (1 cup, 250 mL) Tea or coffee Evening snack Low-fat cheese (1 oz, 30 g) Whole grain crackers (4) Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 20
  • 21. Planning for Diabetes and Low-fat Diets ◦ A few simple rules will ensure your meal meets the special needs of Type II diabetics, or people on low-fat diets. ◦ Serve lower-fat versions of old favorites. Instead of wings, ◦ Broil, roast, stew, or grill meat, fish, chicken, and turkey. ◦ Replace high-fat fare with lower-fat substitutes. For example, use low-fat milk in soups instead of cream, or low-fat yogurt instead of sour cream. ◦ Offer sugar free and low-fat beverages and dressings. ◦ Serve sauces and dressings on the side. ◦ Keep vegetable dishes simple — avoid heavy sauces. ◦ Offer a green salad and non-starchy vegetables like green beans, asparagus, broccoli, or cauliflower. ◦ Keep portions reasonable, or allow guests to serve themselves. ◦ Offer fruit or low-fat, low-sugar desserts. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 21
  • 22. Dietary Mineral Requirements Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 22
  • 23. Functions of Fat Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 23
  • 24. Functions of Proteins Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 24
  • 25. Vitamins Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 25
  • 26. Calculation of Nutritive value of dishes and meals Following steps should be followed for Nutritive calculation 1. List the ingredients used and their quantities in the recipe. 2. Prepare a table with the following columns and fill up the ingredients and quantities. 3. Mentation the nutrition present in 100 gram. Of edible portion. 4. Calculate the nutrition present for quantities used in the recipe. 5. Weigh the finished product to know the total yield. 6. Divide these values by the number of portions to know the nutritive value per portion. 7. For general calculations, do not include salt, spice, baking powder, stock or ingredients which are used in vary small quantities (less than 10 gm.) except for sugar and fat. S.N . Ingredients Qantities Protein (g) Fat (g) Carbohydrate (g) Engery (kcal) Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 26
  • 27. Nutritive value example Dish Name: Biscuit Total yield from recipe : 308 gm Number of biscuit: 14 no. Weight of on biscuit: 22 gm. Nutritive value of one biscuit= Value of total biscuit ÷ Number of biscuit S.No. Ingredients Quantities Protein (g) Fat (g) Carbohydr te (g) Energy (kcal) 1. R. Flour 150 gm 16.5 1.4 111 522 2. Margarine 60 gm - 60 540 3. Butter 60 gm - 48.60 437 4. Sugar 75 gm - - 75 gm 300 5. Baking Powder 2 gm - - - - 6. Milk 15 ml 0.6 1.00 1 18 Total 17 111 187 1817Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 27
  • 28. Nutritive value example ◦ Protein = 17÷ 14 = 1.2 gm ◦ Fat = 111 ÷ 14 = 8 gm ◦ Carbohydrate = 187 ÷ 14 = 13 gm ◦ Energy (kcal) = 1817 ÷ 14 = 130 kcal Therefore on biscuit (22 gm) provide above nutritive value in our dish. Heather consumes 2000 calories per day and wishes to obtain 20% of her calories from fat: 2000 calories x 20% = 400 calories from fat per day 400 calories from fat = 44 grams of fat/day Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 28
  • 29. Menu Planning in Nutrition Definition: Menu Planning is a simple process which involves application of knowledge of food, nutrients, food habits and like and dislikes to plan wholesome and attractive meals. Following aspects is consider while menu planning 1. Types of Menu 2. Serving Size 3. Food Cost 4. Suppliers and quantities to be purchased 5. Standardized recipe to be followed 6. Types of service 7. Meal Timing 8. Types of Customer Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 29
  • 30. Meals Planning Meal or Food is divided in three group on the basis of function. 1. Protective / Regulatory Foods. 2. Body Building Foods 3. Energy-giving Foods Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 30
  • 31. Protective / Regulatory Foods ◦ Green Leafy Vegetable ◦ Orange, yellow, red fruits and vegetables ◦ Citrus Fruits These food are rich in carotene and ascorbic acid also contain minerals, fibre and carbohydrate. Body Building Foods All animal proteins Pulses, Nuts and oil seeds Energy-giving Foods Cereals, Roots, tubers and millets Sugars and Jaggery Fats and oils Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 31
  • 32. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 32 What is the function of each food type in the table? Carbohydrates (i) Sugar (ii) Starch (iii) Fibre Protein Fat Vitamins (i) Vitamin C (ii) Vitamin D Minerals (i) Calcium (ii) Iron Water For energy For energy Prevents constipation For growth and repair of cells For energy and insulation For healthy skin/gums For strong bones For strong bones To make red blood cells To dissolve and transport substances
  • 33. Steps in Planning Balance Meals 1. Collect information regarding the customer 2. Check the RDAs (recommended dietary allowance) for energy and proteins 3. Prepare a food plan i.e. list number of serving from each group 4. Decide on number of meal 5. Distribute servings for each meal 6. Select foods within each group and state amount 7. Plan a menu 8. Cross check to ensure that all food groups are included in requisite amounts. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 33
  • 34. CONSERVING NUTRIENTS During Cooking ◦ Wash vegetables before cutting them to preserve minerals and vitamins ◦ Avoid unnecessarily and excessive washing of food items ◦ Vegetables should be peel very thinly as vitamins and minerals are stored just under the skin. ◦ Cut vegetables in to large pieces just before cooking. Cutting vegetables in a very small pieces leads to more loss of nutrients. ◦ Use just enough water to boil vegetables, do not throw away the extra water, it can be used in cooking other food items. ◦ Avoid using cooking soda. Use of Lemon or tamarind juice helps to conserve the vitamins. ◦ Cook food in a pan with well fitted lid. When you cook in an uncovered pan most nutrients are lost during cooking such way ◦ Do not overcook food as many nutrients may be destroyed. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 34
  • 35. CONSERVING NUTRIENTS During Food Preparation ◦ Waterless cooking, pressure cooking, steaming and stir-frying are least destructive of nutrients. ◦ Cook potatoes in the skin and uncut and Deep-fat frying also destroys vitamin E in vegetable oils. ◦ Cooking in iron pots can destroy some vitamin C, but it can also add nutritious iron to the food, especially if the food is acidic. ◦ The longer meat is roasted, the more thiamin is lost. Use defatted pan drippings from meat and poultry to make gravy or soup. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 35
  • 36. CONSERVING NUTRIENTS During Storing and Purchasing ◦ Use Lean meats, skinless poultry and low-fat dairy products have more nutrients per calorie than their fattier versions or Use standard size of chicken. ◦ Use Fresh or frozen fruits and vegetables have more nutrients than canned ones (canning may reduce the amount of some vitamins by half). ◦ According to storage temperature of ingredients kept in the store, otherwise self life of product and nutrition values is decrease due to wrong storage temp. ◦ In buying processed foods, don't avoid additives that preserve nutrients like Sulfites increase the stability of vitamin C and A and ascorbic acid protects vitamins A and E, thiamin and folacin. ◦ In general, the longer food is stored in the refrigerator, freezer or cupboard, the greater the nutrient losses. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 36
  • 37. CONSERVING NUTRIENTS During Storing and Purchasing ◦ Do not cap strawberries and grapes until they are ready to be eaten. ◦ Frozen foods should be stored at or below 0 degrees. ◦ The three R’s (Reduce, Reuse and Recycle) for nutrient preservation are to reduce the amount of water used in cooking, reduce the cooking time and reduce the surface area of the food that is exposed. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 37
  • 38. Recommended dietary allowances in Fat ◦ RDA fat is necessary for good health, the type of fat you consume is important. ◦ Omega-3 fats and omega-6 fats are essential, since your body can't make them, and other unsaturated fats can also be healthy as long as you stick to the recommended total fat consumption of between 20 percent and 35 percent of your calories. ◦ The Dietary Guidelines for Americans also recommends you limit unhealthy saturated fats, which increase your risk for type 2 diabetes and heart disease, to no more than 7 percent to 10 percent of your calories. ◦ The least healthy type of fat is trans fats, which increase your bad cholesterol, while decreasing your good cholesterol, making it more likely you will suffer from heart disease. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 38
  • 39. Calories Calories is a unit of energy, often used as a measurement of the amount of energy that food provides. FACTORS AFFECT YOUR CALORIE NEEDS ◦ Age: Calorie needs peak at about age 25 and then decline by about 2 percent every 10 years. So if you’re 25 years old and need 2,200 calories to maintain your weight, you’ll need only 2,156 at the age of 35 years. ◦ Sex: An adult man has less body fat and about 10 to 20 percent more muscle than a woman of the same size and age. Because muscle burns more calories than fat does, a man’s calorie needs are generally about 5 to 10 percent higher than a woman’s. The exception for women is during pregnancy and breast-feeding. ◦ Metabolism: A living body needs a minimum number of calories to maintain vital functions, such as breathing and keeping its heart beating. This minimum number is called Basal Metabolic Rate (BMR). Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 39
  • 40. FACTORS AFFECT YOUR CALORIE NEEDS ◦ Genetic blueprint: The metabolic rate that you inherit from your family in part determines the number of calories that your body needs to function, and you can’t change this. ◦ Body shape and the shape you’re in: Your body shape and size affect the number of calories you need because muscle burns more calories than body fat does. Likewise, if you have more body fat and less muscle, your metabolism is lower, and you have a greater tendency to store fat than someone who is tall and thin. ◦ Activity level: When you’re active, you burn calories. And if you burn (or expend) more calories than you eat, you lose weight. The kind of exercise you choose, and how long and how intensely you do it, determines exactly how many calories you burn. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 40
  • 41. Meal Plan for Obesity ◦ The most successful dieters take a grazing approach to weight loss. Rather than cut out meals, a more effective approach is to spread out the calories into about five meals per day. Three small meals with two healthy snacks would be the norm. Eating more often helps control hunger and reduces the risk of overeating, according to the November 2011 issue of the "Journal of the American Dietetic Association." ◦ For breakfast, three egg whites with whole grain toast, a banana, and coffee would supply plenty of protein and complex carbohydrates for energy. An apple and a bottle of water between breakfast and lunch. ◦ Grilled chicken over a salad with low-fat dressing is a protein packed, low-fat lunch. Unsweetened iced tea with lemon would be a perfect low-calorie beverage. Between lunch and dinner, sugar-free yogurt and another bottle of water will prevent the drop in energy normally felt at around 3 p.m. ◦ For dinner, 8 ounces of salmon with mixed vegetables and brown rice can be a great tasting, filling final meal. Decaf unsweetened iced tea is refreshing and will not interfere with sleep. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 41
  • 42. Diabetes Meal Plan ◦ This 1,200-calorie meal plan makes it easy to follow a diabetes diet with healthy and delicious foods that help to balance blood sugar. ◦ The simple meals and snacks in this 7-day plan feature complex carbohydrates (think whole grains and fresh fruits and vegetables), lean protein and healthy fats. We limited refined carbohydrates (like white bread, white pasta and white rice) as well as added sugars, which can spike your blood sugar quickly. We've also cut back on saturated fats and sodium, as they can negatively impact your health if you eat too much. The carbohydrates are balanced throughout the day with each meal containing 2-3 carb servings (30-45 grams of carbohydrates) and each snack containing around 1 carb serving (15 grams of carbohydrates). The calorie and carbohydrate totals are listed next to each meal and snack so you can swap foods with similar nutrition in and out as you like. Eating with diabetes doesn't need to be difficult—choose a variety of nutritious foods, as we do in this meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes. ◦ Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 42
  • 43. Cardiac, Diabetic Diet Rules ◦ A cardiac and diabetic meal plan incorporates the diet basics for both diabetes and heart health. That means continuing to control your carb intake by eating the same amount of carbs at each meal as determined by your dietitian or doctor to manage blood sugar. If you don't know your meal carb needs, the ADA suggests starting at 45 to 60 grams. In addition, to improve heart health, eat more nutrient-rich foods such as fruits, vegetables, whole grains, low-fat dairy, poultry, fish and nuts, while limiting foods high in calories and sodium that offer very little nutrition, such as soda, cake and fast food. Limit sodium to less than 2,300 milligrams a day, or 1,500 milligrams if you have high blood pressure. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 43
  • 44. Diet Plan For High Blood Pressure ◦ Consult with your personal doctor or Dietitian first: While I am a qualified Dietitian, I’m not familiar with your personal medical history, your current medications or additional factors that need to be considered when altering your diet. ◦ Choose water as your drink: The meal plan does not include drinks, but keep a bottle of water with you at all times and drink up. ◦ Flexibility is key: Of course this plan cannot meet all your individual needs, so if there is an ingredient you don’t eat then replace it or leave it out. If you don’t normally eat breakfast, then leave it out. If you eat between meals, then have more than one snack. Also it pays off to batch prepare several meals ahead of time so you can simply reheat and go. This can be done for breakfasts, lunches and dinners. ◦ Limit or cut out junk foods and highly processed products: This diet plan focuses on whole, unrefined foods as they are fundamental to eating healthy. Realistically it’s very difficult to eliminate all highly processed/packaged foods (which contain the majority of salt in our diet), but just be mindful of cutting down. Likewise, snacks are optional depending on your normal eating habits, and there are bonus snack recipe ideas if you scroll to the bottom. ◦ The recipes sourced often make 2-4 servings: Consider this when writing your shopping list. You will have leftovers. Feed the family or save the leftovers to have in place of a meal on another day. I’ve compiled some shopping lists to make this process easier, which you can access at the bottom. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 44
  • 45. Fill in the Blanks ask in Exam ◦ Carbohydrate are large complex compounds made up of carbon, hydrogen, oxygen and Nitrogen. ◦ Protein consist of chains of Amnio Acid. ◦ Simple fats are made of Fatty Acid . ◦ Each gram of Fat supplies 8 kcal ◦ Iodine deficiency leads to goiter. ◦ Iron deficiency leads to Anemia. Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 45
  • 46. Thank You Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com Chef Sunil Kumar 9996000499 chefsunilbalhara@gmail.com 46