SAMPLE INDIAN DIET

Meal BED TEA BREAKFAST LUNCH Item 1 Cup Tea with milk, no sugar Two chapaties One Katori curry or One masala dosa / 2 idlis One cup cooked rice or three chapatis One cup daal / sambhar, One cup curry One cup salad / curd One fruit One cup tea with milk, no sugar One cup cooked rice or three chapatis One cup dal or sambhar, One cup curry One cup salad / curd One cup milk Total Calories 20 275

600 20 500 75

EVENING TEA DINNER

NIGHT CAP

CALORIE - SHEET
Item Breakfast - Egg boiled - Egg poached - Egg fried - Egg Omelette - Bread Slice - Bread slice with butter - Chapati - Puri - Paratha - Subji - Idli - Dosa plain - Dosa Masala - Sambhar Quantity 1 1 1 1 1 1 1 1 1 1 cup 1 1 1 1 cup Cloricc Value (approx) 80 80 110 120 45 90 160 75 150 150 100 120 250 150 Contd P2

CALORIE - SHEET
Item Lunch / Dinner - Cooked Rice plain - Cooked Rice fried - Chapati - Puri - Paratha - Nan - Dal / Sambhar - Curd - Curry, vegetable - Curry, meat - Salad - Papad - Cutlet - Pickle - Soup, clear - Soup, heavy - Fruit Beverages - Tea, black without sugar - Coffee, black without sugar - Tea with milk and sugar - Coffee with milk and sugar - Milk without sugar - Milk with sugar - Horlicks - Fruit juice, concentrated - Soft drinks (Thums Up, etc) - Beer - Soda - Alcohol neat Quantity 1 cup 1 cup 1 1 1 1 1 cup 1 cup 1 cup 1 cup 1 cup 1 1 1 tsp 1 cup 1 cup 1 helping 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 bottle 1 bottle 1 bottle 1 peg, small Caloric Value (approx) 120 150 60 75 150 150 150 100 150 175 100 45 75 30 75 150 75 10 10 45 45 60 75 120 120 90 200 10 75

Contd.. P3

Item Miscellaneous and Non-Indian - Porridge - Jam - Butter - Ghee - Sugar - Biscuit - Fried Nuts - Puddings - Ice-cream - Milk-shake - Wafers - Samosa - Bhel Puri / Pani Puri - Kabab - Indian sweet / mithai - Breakfast cereal with milk - Breakfast cereal with milk sweetened - Potato mash - Potato fried - Sandwich large - Fish & Chips - Fried chicken - Chinese noodles - Chinese fried rice - Chinese side dish - Pizza

Quantity 1 cup 1 tsp 1 tsp 1 tsp 1 tsp 1 1 cup 1 cup 1 cup 1 glass 1 packet 1 1 helping 1 plate 1 piece 1 cup 1 cup 1 cup 1 cup 1 piece 1 plate 1 helping 1 plate 1 plate 1 plate 1 plate

Caloric Value (approx) 150 30 50 50 30 30 300 200 200 200 120 100 150 150 150 100 130 100 200 250 400 200 450 450 250 400

HEALTH FOODS (Eat foods from each of these groups daily) a) b) Fruits Vegetables : : Apple, Banana, Papaya, Mango, Guava, Bel, Amla, Grape, Orange, Watermelon Potato, Onion, Ginger, Garlic, Beetroot, Tomato, Lime, Radish, Turnip, Cabbage, Cauliflower, Lettuce, Cucumber, Asparagus, Spinach, Saag, Coconut, Carrot, Karela Beans, Peas, Gram, Dhal, Wheat, Rice, Nuts Skimmed Milk, Curd Honey, Dry fruits, Vegetables Oils Water, Juices, Lassi --oOo

c) d) e) f)

Grains & pulses Dairy Products Miscellaneous Fluids

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