How Much To Eat?-Balanced Diet

Food is the basic necessity of man. It is a mixture of different nutrients such as carbohydrate, protein, fat, vitamins and minerals. These nutrients are essential for growth,development and maintenance of good health throughout life.They also play a vital role in meeting the special needs of pregnant and lactating women and patients recovering from illness.

It gives some ideas of which foods are good for you and how much to eat.It depends on your age, whether you're a girl or a boy, and how active you are. Kids who are more active burn more calories, so they need more calories. But we can give you some estimates for how much you need of each food group.


Food Group-I:Cereals, Grains and Products :

Rice, Wheat, Ragi, Bajra, Maize,Jowar, Barley, Rice flakes, Wheat flour.

Main Nutrients:Energy, protein,Invisible fat Vitamin –B1, Vitamin – B2, Folic Acid, Iron, Fibre.

Food Group-II:Pulses and Legumes :

Bengal gram, Black gram, Green gram, Red gram, Lentil (whole as well as dhals) Cowpea, Peas,Rajmah, Soyabeans, Beans.

Main Nutrients:Energy, Protein,Invisible fat, Vitamin –B1, Vitamin – B2, Folic Acid, Calcium, Iron,Fibre.

Food Group-III:Milk and Meat Products :

Milk :Milk, Curd, Skimmed milk,Cheese

Meat :Chicken, Liver, Fish, Egg, Meat.

Main Nutrients:Protein, Fat, Vitamin –B12, Calcium.Protein, Fat, Vitamin –B2

Food Group-IV:Fruits and Vegetables :

Fruits :Mango, Guava, Tomato Ripe,Papaya, Orange. weet Lime,Watermelon.

Vegetables (Green Leafy) :Amaranth, Spinach, Drumstick leaves, oriander leaves, Mustard leaves, fenugreek leaves .

Other Vegetables :Carrots, Brinjal, Ladies fingers,Capsicum, Beans, Onion,Drumstick, Cauliflower.

Main Nutrients:Carotenoids, Vitamin –C, Fibre,Invisible Fats,Carotenoids, Vitamin –B2. Folic Acid, Calcium,Iron, Fibre.Carotenoids, Folic Acid,Calcium, Fibre

Food Group-V:Fats and Sugars :

Fats :Butter, Ghee, Hydrogenated oils,Cooking oils like roundnut,Mustard, Coconut.

Sugars :Sugar, Jaggery

Main Nutrients:Energy, Fat, Essential Fatty Acids Energy

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