This document provides guidelines for a low cost balanced diet for adults. It recommends replacing single cereals with mixed cereals including millets, including vegetables to increase vitamin and mineral intake, and including inexpensive fruits like papaya and mangoes. It also recommends consuming at least 150ml of milk per day and consuming oil. Additional tips include using less expensive cereals in larger amounts, combining cereals and pulses, using inexpensive vegetables and fruits, and choosing low-fat, low-sugar options.

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