DIET FOR ADOLESCENCE

TIME MEAL MENU COOKED RAW WEIGHT OF

VOLUME INGREDIENT RAW
OR S INGREDIENT
NUMBER S
7:30 Early Carrot milk 1 glass Milk-150ml
am breakfast
Carrot-50g
10:00 Breakfast Ragi dosa 4 Ragi flour -50g
am
Garlic chutney 1serving Garlic-40g
Onion-30g
1.00 pm Lunch Rice 1 Rice-50g
Sambar
1 serving Tomato -20g
Onion-20g
Curry leaves
-20g
Carrot-20
Potato-20
4:00pm Evening Dates 3-4 Dates-40g
Mango 1 glass
smoothie Mango-40g
Milk-80ml
6:00pm Late-evening Buttermilk 1 glass Milk-150ml
Lemon-10g
8:00pm Dinner Rice 1 Rice-50g
Fish fry 1
Green salad 1 cup Fish-100
Lettuce-60
Tomato-40g
Cucumber -40
10:00p Late night Apple 1 Apple -100g
m
 NUTRITIVE VALUE CALCULATION
FOODIT WEIGH ENERG PROTEI CHO FATS IRON CALCIU
EMS T Y N M
Cereals
and
cereal
products
50 671 3.55 33.41 0.96 2.31 1.82
Ragi 100 1480 9.16 74.80 1.24 10.93 1.02
flour
Rice
Roots
and
tubers 20 14 0.31 2.98 0.04 0.11 1.9
Potato
Vegetabl
es 50 100.5 0.75 4.78 0.12 0.17 8.41
Onion 70 97.3 0.66 3.88 0.47 0.42 24.56
Carrot 40 207.2 2.7 8.77 0.06 0.42 8.03
Garlic 60 49.2 0.54 0.28 1.62 0.18 6.10
Tomato 40 29.2 0.33 1.12 0.07 0.18 6.55
Cucumbe
r
Green-le
afy
vegetable
s 66 60.06 1.10 1.98 1.180 1.8 37.42
40 106.4 2.96 1.89 0.42 3.46 263.6
Lettuce
Curry
leaves
Fruits
Apple 100 391.5 0.43 19.66 0.96 0.26 0.04
Lemon 10 12.9 0.1 2.47 0.01 0.01 2.26
Mango 40 19.6 0.36 4.24 0.2 0.17 0.06
Dates 25 13.35 0.98 18.72 0.08 0.8 17.8
Fish
Mackerel 100 423 21.51 - 1.53 1.46 31.27
Milk and
milk
products
Milk 230 701.5 7.49 11.36 10.3 0.34 271.4
Fats and
oils
Cooking 20 180 - - 20 - -
oil
RDA 2400 43.4 130 35 30-100
TOTAL 1399 37.8 180 39.26 24.21 681