healthy food with a fairly low price

1. LOW COST BALANCED
DIET- ADULTS

2. LOW COST BALANCED
DIET- ADULTS
Diet of economically weaker sections can be improved by
nutritionally by
$Replacing single cereal with mixed
cereals , one of them being millet
$ Inclusion of vegetables improve
intake of vitamin A, iron and calcium
$Inclusion of inexpensive yellow fruits
like papaya, mangoes & greens to
increase vitaminA and C intake

3. LOW COST BALANCED
DIET- ADULTS
$Intake of 150 ml milk atleast
improves riboflavin and calcium beside
improving protein quality of diet
$Oil consumption increases energy
intake and essential fatty acid intake

4. LOW COST BALANCED DIET-ADULT
DIETARY GUIDELINES TO REDUCE COST OF
A MEAL
 Cereals which are less expensive
can be taken in more amount
than normal in balanced diet
 Inclusion of millets like bajra ,
jowar , ragi can reduce cost
 Big and thick rotis can be
prepared to save time and fuel
 Combination of cereals and
pulses increase the quality of
pulses and cereal’s protein

5. LOW COST BALANCED DIET-ADULT
DIETARY GUIDELINES TO REDUCE COST OF
A MEAL
 Pulses like horse gram
(க ொள்ளு) and cow pea
( ொரொமணி) can reduce cost
of the meal
 Fermenting , Malting and
Sprouting can increase the
nutritive value without increasing
the cost
 Greens from trees like drumstick
or agathi are cheaper

6. LOW COST BALANCED DIET-ADULT
DIETARY GUIDELINES TO REDUCE COST OF
A MEAL
 Locally available or kitchen
garden produced veggies can be
used
 Leaves of cauliflower, carrots ,
knol khol, beetroot which are
highly nutritious can became part
of meal
 Greens can be used in all recipes.
 Curry leaves can be consumed in
chutney or ground form.

7. LOW COST BALANCED DIET-ADULT
DIETARY GUIDELINES TO REDUCE COST
OF A MEAL
 Inexpensive fruits like guava and papaya
should be included in diet
 Inclusion of dry fish may supply good amount
of nutrients
 Broken rice , Broken eggs , left over vegetables
and fruit (in the shop at end of the day) and
cheap cuts of meat bought in the shops
 Jaggery can be used instead of sugar
 Toned milk is low in fat but it give all nutrients
except fat

8. LOW COST BALANCED DIET-ADULT
DIETARY GUIDELINES TO REDUCE COST
OF A MEAL
 Steamed foods are less expensive than fried foods. Low cost
food have less fat , oil and sugar
 Low priced biscuits and bun can be used for snacks
 Natural foods are less expensive than processed and preserved
foods
 Foodstuff that are distributed in Public Distribution System can
be used , because millets and cereals are charged a little amount
or with no cost