15 PRINCIPLES OF MEAL PLANNING HIGHLIGHTS Concept of balanced diet Food groups Food Pyramid Food exchange list Steps in meal planning Factors affecting meal planning * Factors influencing food choices «people may not have access to food composition tables, nor the knowledge or time to delve into the nu foods chey normally consume. People need ro be guided about balancing the intake of si dies and making healthy food choices. Food groups classify foods into categories, depending nal contribution and functions. These food groups can then be used to educate and counsel about pl ‘dance with Recommended Dietary Allowances (RDA). | ssefactors that will determine the food choi Hower ices of different family members is an important step in meal plan d then planning nutritionally adequate meals is the biggest challen ind while choosing foods and planning a balanced diet fo t keeping these factors in mind ani CONCEPT OF BALANCED DIET ‘ei may often be advised to cat a ‘balanced diet’, but are not sure what it really means. The concept of a balanced dier Ess from trying to balance the amount of different types of foods you eat everyday, so that you have am ao dict. Foods have been classified into different food groups to make this task food easier. Choosing wise! rp are UP important in order to balance your diet. To do so, you need to understand why toes TLAEimponane for you. A balanced diet is one that includes food from all aad group Natities and, . Proportions of these foods need to be such that they fulfil our daily requirements for al da gion, the nutrients should be in such amounts that a little bit can be stored in the body to ral yout nen food intake is insufficient. If, for any reason, you have not eaten well for a few days neat terse. Besides meeting, the physiological need for various nutrients and prov at BE planned keeping economic, vera, religions, and cultued freee ne wade Dh 4 meals ‘ an art, because you also need to take into account several factors that will make Pealing and acceptable to people. during the Scanned with CamScannerBalanced diets us and 20-30 per cent energy from fats. In add ily provide 50-60 per cent energy from carbohydrates, 10-15 percent ener ion, the diet should also provide micronutrients and 2” Pin fro substances like phytochemicals in sufficient quantities needed for maintaining optimum health." Pin, BASIC FOOD GROUPS Foods can be grouped into categories according to the type of food, or the nutrients that foods supply. The basic food group classification is based on the physiological role played by the foods of cach group in our bodies. Thus, we have energy giving foods, body building foods, and protective ‘gulatory foods (Figure 15.1). In traditional Indian diets, you already see this in application, where the main meals have a cereal-pulse-vegetable combination (like rori/rice with dal and sabji), that is, a food from each of the three food groups Foods like cereal grains, fats and oils, sugar, and products made from these, are ‘energy-giving foods. Carbohydrates and fats are the major nutrients supplying energy. Pulses, nuts, oilseeds, milk and milk products, meat, fish, poultry, and products made from these, constitute the ‘body- building group’. The major nutrient that helps in body building is protein. Calcium, a mineral, helps to make bones strong. “Protective foods’, as the name suggests, are foods with nutrients that protect Figure 15.1: Basic Three-Food Group Clas. sitia Physiological Function "2 Q ese mutton, por Seen pain our body from diseases by strengthening our immunity. These are also known as regulatory foods, as a and minerals contained in them help the enzymes participating in various metabolic reactions to function fice The Indian Council of Medical Research (ICMR) food groups and the nutrients they supply. Table 15.1: The Five Food Group Classification Food Group Cereal Grains and Products Energy, Prote Pulses and Legumes Protein, Energy Milk and Meat Products Protein Fruits and Vegetables Main Notion! Suppied Vitamins (Carotenoids, Ascorbic acid, Folic acid, Riboflavin), Minerals. ) classifies foods into five groups. Table 15.1 gives the dif Other Nutrients Present Invisible fat, B Vitamins (Thame Riboflavin, Folic Acid). !ron. ‘al Fibre 7 Invisible tat, B Vitamins (a Riboflavin, Folic Acid), 10%: Fibre a, Fat, Riboflavin, Calciu™ vita Fat-soluble vitamins Invisible tats, trace minerals vitamins (Calcium, tron), Fibre Fats and Sugars Energy Source, Essential tatty acids Adapted trom Nutritive Value of Indian Foods, ICMP. Scanned with CamScanner1, Cereal grains and their products, This f, ans wheat dali, soy ata, maida, ragy cereals like rice, rice flakes, puffed rice or sajna, maize, ’ wo sk bss past ee Cera J aZ{: com flakes, jowar, barley, and foods made with these, bread ° ' a * Bood source of energy for us. ‘TI c tk atsof protein. The quality of protein, however, 5 © of energy for us, They also provide us with valuable a + 1 of proves caten—for instance a 38 Bm that presenti mill gg meat fhe igh sia mnt: i cereals are eaten with pulses (da). like dal-chawal, roti-dal, etc., 2 Pulses and legumes. All dals come in this sve, nba, Soyabean. peas, Veans, and products made from then ore flous, like besan, nutti-nuggers and ganules, Pulses give us energy and ate alo a rich sure of protein, The quality of the pulse protein can be ayoved by cating tin combination with cereals. Infact, one part da with fee ot five parts of cereals provides ve good quality protein. Pulses are also good sources of fibre avd B Vitamins, especially those eaten with the seed cut whole pulses or sabutichilka dal). Von and calcium ae also present in rede fhe, group. Broup, vite chana, moong, masoor, urad, arbar, as well as rama, ingoran, specially during childhood when the body is growing rapidly. Adults also need protein to maintain the normal functioning of their bodies, and to look after the repair of worn-out body parts and tissues, Milk and milk products like curd, cheese, koa, and paneer, and dishes made with these are also rich sources of calcium. Calcium isamineral that is very important for bone health. In fact, milk and milk products are the best sources of calcium. inthe diet, as calcium from this source is most readily absorbed by the body. Meat includes the flesh of animals like goat, sheep, pig and cows, chicken, gg: fish, shrimp, prawns, oysters, mussels, and other seafood, and meat products include bacon, ham, sausages, salami, ete. Besides being rich sources of protein, seats also contain iron in a readily absorbable form (heme iron). These foods are also a source of saturated fat and solesterol. Hence, lean cuts of meat should be preferred. Fat in meat can easily be seen as a white layer interspersed. between muscle tissues. These can usually be cut away or removed before consumption. In the case of chicken, the skin ‘an be removed to reduce its fat content. Cheese, paneer, and curd made from full cream milk are also rich in saturated fatand cholesterol, and hence it is better to make these from low fat milk (toned, double toned, or skimmed milk). “Fruits and Vegetables. This is perhaps the most neglected food group, with most people eating very little offiuitand a limited variety of vegetables. Fruits and vegetables are full of important vitamins, minerals and also five, They help by improving our immunity and also regulating the metabolic reactions in our body. They also rect our bodies from a host of non-communicable diseases, like diabetes, heart disease, etc. Out of all the “eteubles, green leafy vegetables like spinach, fenugreek (methi), amaranth (cholai), mustard (sarson), bathus, ete, Lisotthouse of nutrients. Most types of vitamins and minerals are present in these vegetables. Tips to help vou choose the right fruits and vegetables and derive maximum benefit are: * Always include a variety in your diet. Do not keep eating the same vegetables every day: Vegetables equivalent ‘about 3-4 medium-sized cups (of volume approximately 200 ml) and a fruit everyday are considered healehy Try to include as many natural colours while choosing. You have a choice of white ed, orange, yellow Ben, and purple fruits and vegetables. Each coloue pigment offers a different kind of protection to your body, so go ahead and add colour to your menu. Your goal should be to eat all colours in a week * Eating raw vegetables wll ensure you get some vitamins lke vitamin C, which gets destroyed duting cooking ut be sure to wash any fruit or vegetable you eat with the peel thoroughly, to remove germs anal chemicals Pesticides thar stick to the surface. Eating the peel also ensures you gec more fibre, “ten leafy vegetable should be eaten at least 2-3 times a week _ Scanned with CamScannerprovide us with energy: Fats including cooking oi, bute, ghey 5 Fats and Sugars. Fats and sugars ee and oilseeds like tifand mustatd finish sible fay and nuts like peanuts. almonds, cashew nuts coconut, ae ' : ; n clicts. Sugars include sugar, aggery oF”, honey, and products made from these, like jn | Firing ton much of both fats and sugars is not desitabie 2 | ser fchoan, Obesity in tarn increases the tisk of other diseases, like diabetes, cardionase i aveetened foods is also linked to dental caries in childg., 2” | of most Ind cand stugar-swectened heverages, ete and certain cancers, Excessive intake of sugal ax types. Saruraced fat is solid at room temperature ike, ned fats). In fact, foods made from saturated fo” become hard when refrigerated, Foods that naturally contain a lot of saturated far (saturated facry xide eck tec meats. the meat of gost, sheep, cow and pig—fulleream milk, butter and cream. These fond rich in cholesterol. Other foods high in cholesterol are eggs (the yolk of the egg has cholesterol), organ meq, iver. kidney: brain, shrimp, prawns, ete. An excess of saturated fats and cholesterol are bad for our hes foods rich in these should be consumed in moderation nerease the risk of heart disease and stroke. Hence, occasionally. Trans fats should be avoided orally because they not only increase bad cholesterol, bur ais, bf good cholesterol. Trans fas are naturally present in small amounts in meat and full ceam mie % Visible or invisible fat can be of differer coconut oil, margarine, and vanasparr (hydrog he amount are present in large quantities in hydrogenated fat. Unsaturated fat is liquid at room temperature, like most vegetable oils, Unsaturated oils can be of #0 97. MUFA and PUFA-rich oils. MUEA refers to monounsaturated fatty acids and PUFA to polyunsaturaced fas ics Both types of fatty acids are beneficial, as they help co reduce levels of bad cholesterol in the blood, ant ier protective against cardiovascular diseases. The other kind of fatty acid considered protective is the omees ticids oF alpha-linolenic fatty acids (ALA). These are present in fish and fish oils, mustard oil and soyaber 0. ‘n small quantities in cereals and pulses like wheat, bajra, black gram, lobia, najma and soyabean, masart <= ‘crugreek or methi seeds, and green leafy vegetables. Ideally, a healthy diet contains a combination of dirs kex vi jars, You can achieve this by using different kinds of oils for preparing different types of dishes. Box 15.1: How the Food Group System Helps Us Classifying foods into groups helps dieticians and healthcare professionals in a number of ways: ‘As a tool for nutritional assessment. When diotary histories are taken, the data can be anzhst ‘see whether there is any inadequacylexcess of nutrients because of under/over-consumptin ot bed from a particular food group. This is perhaps the first indication the professional gets that the ni population group is at risk of developing a diet-related disease/condition. Such information ca” be vests ‘sess the current nutritional status, as well as for monitoring and surveillance. ‘As a tool for nutrition education. The concept of a balanced diet is best explained with the Pe, ‘groups. Its very dificult for the general community to understand and remember rch fo0d SOUSSS macro and micronutnents that need to be consumed in a balanced diet. Hence, population usually not in terms of specific foods but group of foods, which will, for instance, give us provers: pe Planning diets for normal healthy people. The knowledge of food groups helps to balance between meals and maintain a certain nutrient density ” in providing variety to the diet, A variety of foods can selected from a food group hat HPP , nutnents 16 Make the diet more diversified and interesting during the week. This also taste, making ‘neal more appealing, got Pienning therapeutle diets. Food groups assist in planning diets tor patients suffering trom paneer ‘and for counseling them. Foods from gach food group thal should be eaten and the ones tha shoul can be rore logiealy worked out the foods are classified into groups. Compliance to such es © : ulation h Inthe torm 0 Nutrtton Labels. Food groups can be usod io make ntion info «easier 10 understand for the comenon man, Too muich technical information usualy conkses""? of melt ot meals Vhus, 1 — y ee need w include all food groups in your daily diet. The aumb** in a day depends ile Wis, however, recommended co have smaller and more frequet* Scanned with CamScanner28 ‘The National Instiute of Nutrition in India has also made a food pyramid, which was revised in 2010. The pyramid consists of four horizontal hands (Figure 15.3). As the base ofthe pyramid 's the largest, cereals, which make up the largest proportion in an Indian diet, have been positioned here. This band also includes pulses and milk, which need to be consumed adequately in a healthy diet, The next band is for vegetables and fruits, which shouikd be consumed liberally. As you go upwards, the bands become narrower, indicating that a lower amount of foods in these food groups should be consumed. So meat and meat products, and fats and oils should be consumed in moderation. The top- ‘most level belongs to calorie-dense processed and ready-to-eat foods, with mostly high sugar and/or high fat, which need t0 be consumed sparingly: Advice to be physically ative and exercise regularly is also included, along with icons for abstaining from alcohol and tobacco use. USE OF FOOD EXCHANGES IN PLANNING A Sug itary Gules frndane eae BALANCED DIET 4 knowledge of food exchanges helps in nutritionally balancing meals. Let us learn how a food exchange is can be used for meal planning. Foods ate organised into exchange groups, based on their carbohydrate, fai | Protein content. Foods listed in any one exchange group can be used interchangeably. A specified weigh fur food in one group can be substituted for another, and it will provide approximately the same mutttve vale Provided that the energy and protein requirements are fulfilled, all other nutrient requirements ae like} tobe met by a judicious selection of foods from the different exchanges, Special attention needs tobe pad oseeig vitamin A and C-rich foods from the fruit and vegetable exchange. Similarly, a conscious effore needs o be nae to include iron-rich foods. Classifying foods into exchanges helps us to design balanced diets in the following ways * Choosing foods from each group helps to include all the nutrients we requie in our meals. * Providing variety in taste, as knowledge of food groups enables us to choose alternatives from the same g°° + Assessing whether our diets are nutritionally adequate, + Counselling people about appropriate diet choices + Planning diets becomes simpler and quick. + Improving flexibility in our planning, The main features of the different exchanges are ised here, The detailed exchange list used at Latte College, Univesity of Dell, and illstated steps showing how to use the exchange lit in panning 2% are given in Appendix 3. t Milk exchange provides 150 kcal and 8 g protein pet 250 ml (a medium gl) of toned/standanied includes all rypes of milk—fll team or buffalo’ milk, oned or cow’ milk, em mille, malk pode. and oe made from mill, like curd, paneer, cheese, etc. The amounts of each of these foods that would supply $F have been worked out to exchange with one cup of milk 1 Meat and Puls exchange provides 7g of protcin, Meat (40g is one exchange of meat oF €g6) provide ae lean met lik chicken and fish (304 one exchange), provides 38 heal, wh pulse (30 g 008 e080 100 kcal per exchange. About 15 B of sovabcan make one pulse exchange because of the high protein © Scanned with CamScanneraay According. tod PPIaey gg Econ pn : Betables in catego axctangeinclodes all Fits and one exchange of oe re he high-sugar fruits will Provide the same aroun nf Cbohydae pet ges ryt to gcatbohvdrate, whereas in g "rut of high water comes the kn Ag 2 ofatbohydrate poi include group of foods that ae rich oe erat wolar ool and tubers like potatoes sy A en bute pnt ad cakes, About 20 wh ib gof bread or 65 gof potato eect provide ¢ tangs incudes the vse fy lk dae exchange of fat provides 5 g. far and able ft or 8-13 g of a meoihect in starch, eet po B ofa cereal the same a Mount of| ¢ butter, ghee and cooking ol approximately 45 kcal. Thie vydrate » and the invisible fat-rich would be provided by abo Planned for lunch, Soaking pulses and bear | ihr befor helps to cok them faster, and ale save ian fl In ation ma lobia and soybean ee that were not filly used in one meal ean be wn for the next meal o: ought can be even fo how a> owate another dish, like curd tice or tamarind tice. This helps to minimise se ifove bole ie an be ws ies ofthe dilletent types of foods wo be cooked need up cooking ether too feaase: Iiwe do nor pian the rng, you can give beter hovel making the meals atactve by bringing in varices ‘ie or too much. While planning, ‘nase, texture and colour. Steps in Meal Planning Figure 15-4) isto consider the individual's age, sex and physical activity level, and fis tp in mel planning ‘avance (RDA forthe Tadiah ROA Represents the evel nuereat te Se the commended Pica the requirements of most individual. Consumed daily 0 nan @ Bien population, Lin fact, the outriens Of percent ofthe population are covered. Once yor jo how much energy and protein "4uirements of about 98 food plan is worked out, which detaie che umber of exchanges from each toon! need ta a det o meet the enctgy and Protein requitements im tbe included in a day fess ofthe individual the gues ‘and timing of meals are worked up that should be roup and tequersaay he sted | ‘ con the age BOOP naller and more freq Syatted. A 4-5 meal pattem fe Cae depending oo ed e main meas of beaks, Lunch and dines 1-3 small meals of sacks can ally ty secomumende a (mid: mowing) and then berwcen lunch and dinner (yea-tune). A time breakfast an the different micas, be introduced ere given berwcel sch il ou then ststributcd juticiouly berween the different meals, ae ar nenbe of exchange the hee bs toot uP. ace Biving, body building and protecrive The total numt ul include f E | shoul Each major meal S to be given to an individ Scanned with CamScanner230 foods. This means cereal, along with pulse/milk/meat and veget dv Even the smilie mea Shon niutrient-dense, as for most age and physiological groups the reason for splitting the days dit jy te th he ar or able cat on mh at ingle mel Healthy options af dishes for ech ne yf in subsequent chapters, along with diets for each age group. As a rule, individuals of all age BFOUPS shou fried ot very salty or sweet snacks only occasionally. btm The last step is to plan the detailed menu for the day. Food selection from each to the likey and dlishkes of the individual. Choose healthier options from each gro in Box 15.2, The meal should provide satiety (proteins, fats and fibre-rich meals py and variety in taste and flavour, colour and texture. Many other factors need to be now discuss BFOUP should). UP a8 discussed rovide greater sy. epein mind, whi Figure 15.4: Steps in Menu Planning sFind out eneray stistthe meals stistdlisheste be andprotein according to BB servedineach requirements lifestyle ofthe mealwith sindieateno. of SS person ingredients eaehtype of food Distribute sCheckit main exchangeto be exchanges equally meals provide included betweenthe satiety ‘*Checkif energy meals. Themain ‘*Use imagination to andprotein mat wil usuay thinkot nutritious, Fequirementsare ave morecereal tasty and bengmet andvegeable tppeaingrecnes sCheckif % of exchanges +Food Selection energy irom sinclude a putse/ thoulobe booed on | Sreabrcaes, meat mi odd haboeed Broteinandtat are exchange to supply asper the proteinin main can choose a protein in @ meal will actually have the body! the risk of heart disease. ” 7 includ frat, So choose eho wht ove Ol 2888 and pulses in ho daily menu, along with Vee cpu fire in coreas,logumes, tuts, ang 28) Ad and biscute, ray than those made Irom 82, ing your blood sugar and cholesterol, Pt? Alto protects you from diabetes and heart dis#* Scanned with CamScannerveo tars vhake sure You are getting all vitamin: yo maid vegetables. You have to make a s (rc, and Iron. These nutrients are not Aqned (rom green lealy vegetables, ye in your dict, eat a Pecial effort vith nen Present in suf low and orang iety of foods, especially 1 Include foods rich in three nutrients —vitarnins ficient quantities in many foods. Vitamin & can pe 6 vegetables, and fruits like, carrot, pumpkin. pa on is more readily absorbed from non-vegetarian foo include an array of green leaty vegetables in ‘aad pudina. Spinach also has some iron, but ds like meat, egg and liver. Vegetarians should their diet, like methi, cho/ 20 lai, Sarson ka saag, bathua chania, itis nota cereals like whole wheat, bajra and 7 fich source. In addition, iron can be obtained from 29! and from pulses, especially soyabean, channa, lentils Amon. ciher vegetables and fruits that are rich in iron are lotus 7 . stem, watermelon, seethaphal, pineapple. apricot beans, and green Plantain. Most nuts are also rich in iron. We get mast of the B group itarine are ster minerals in sufficient quantity from cereals, pulses, milk, and meat if we meet our daily calorie and protein requirement. Inthe end, the golden rule to good health and ideal nutritional status is Moderation, diet will furnish appropriate amounts of all nutrients. It will avoid an excess of calor which are associated with an increased risk of diet-related diseases. Anutritionally balanced ries, fat, sugar. and salt haors Affecting Meal Planning < planning meals, you need to keep several points in mind. The most important consideration, of course. Ss the nutrient requirements of all members of the family have to be met. Meals have to be balanced in th Ssvienal content by including foods from all three basic food groups. Several factors must be considered befor “aviings, the number of meals to be served, and the menu of different meals are decided. Generally, “ev in colour, texture, taste, and flavour in their meals. Satiety is also an important factor in determ: “ncn and the portion sizes. Let us discuss some of these factors in detail peopic like ining both * Family Composition: The first thing to be looked at is the composition of the family, What is che age of ‘he different family members? Are there elderly people, children, pregnant women, and/or nursing mothers 'n the family? These groups would need special attention in planning. The menu decided upon should be Suitable for all members. The elderly in the family generally prefer easily digestible, simple food that has been. Prepared traditionally. Children may, however, prefer a varied cuisine, and want to eat foods thac are popular (ith their peer group. The person in charge of planning will have to balance each meal with dishes that al! Lumily members like, Nutrient needs also vary according to age. When the body is growing rapidly, as in ‘sfancy and adolescence, the requirement for all nutrients goes up drastically. Energy, protein. vitamin, and itierl needs increase steadily as the child teaches adulthood. After that, however, there is a gradual decliae {Enicularly in energy needs, as the body ages. Part of the change in body needs is related to changes in boxty Smposition, as the individual moves from one stage of his lifecycle to the next. i fequirement of nustients also varies with sex, as the body size and composition of males andl temaks is (teen, especially after the age of 10. Sometimes males and females may also have diferent food choices "important wo keep the mumber of family members who will be consuming each meal in mind, in onder 4 “side on the quantity of food to be cooked. IF the food cooked is woo little, family members may ave be nets Satisty their hunger. On the other hand, too much food cooked at each meal will leave you with «lor Tovers, leading to food wastage. i Scanned with CamScannerON Mur, rf dierent member ofthe family wl dering ay, 2 Occupation and Lifeate Fe ond consumption. It also majorly de vermin and how much time they Nee et Torah Deal Wokinn co vou se pee ee they have additional manpower in the form of domestic help to help wie king Soe ny ¢at all thet meals at home; work considerations may demand that some aber a at eat one m the home: while some others, ike school and college-going children and office-goers, meal from home. ty he may carry, 5 j . ouse, and consequently how m,.. Occupation also determines how much income comes into the ho quently how mus ne is available for purchasing food. Food Cost: The greater the houschold income, the more the money available for purchasing fn {has been observed that with an increase in income, there is an increase in the quantity ang ‘ood purchased by the family. Also, the quality of food selected is directly proportional the in cxample, those with a limited family income will choose low-cost food groups like cereals tn, supp) of their caloric or nusriene requirements, They will use smaller quantities of the meat and milk gro. ‘rom the fruit-vegetable group, they will select the less expensive items, Less expensive meat cuts, se vegetables, poor quality vegetables left over after market time, and cheap, locally grown fruits will poh be selected by those witha limited income, In contrast, wher money is not a problem, the family Fen patie offood, selects good quality foods, exotic foods and processed foods, and tends to eato caer Tes, oot of food is often equated with satu. The sich will tend to select the more expensy ‘specially when entertaining ut mere foods rates, & Benerally cold and th h of foods that can be grown at home ct in feds te ee dy climate areas, The availabilty Of foods like fruing >, ited foods are more easily avalible, of hen Atitinal 9a of the provision of cold nal quality, aR faciltes and f, se throughout the Year. Cansing and payee tt 8d proces, surplus crops, and at the same vime see 8 Of fits aid Weeetables reduces wastage from the seiM and other vegetables, tomato pusee, canna teat ‘dense foods available throughout che year. Fae and vegetables are now available off he ghey 26 Pineapple, cherties, and the pulp of diffe" the kind of foods growa in ania 'n for a good part of the year the e ‘The same problem applic © bY Ml vegetables is most affected by season. 5° cu and cheaper. However, in big sites 2! plants, fruits and vegetables may be 2 Scanned with CamScannerf 4 , climate or weather c vailability: ¢ conditions may al ides * ot beverages lik d ay also affect food choice si onal beverages lke tea and coffe, and high energy eal sd hoices. In cold weather, the mr pats and jagecty brittles (chiki, rewri, gazab) BY foods like nuts and oilseeds, in the form soe old drinks, buttermilk juices, ice loon ie eo In summers thie consumption of cooling Me spkmelon, cucumber, ct, incteases, Many wale foods with high water content, like sind cold foods, which alters their food selecties depending sete very serongly in the Che geog: pn depending on the weather and season. food: The ge graphical location of the city/town or village where the farnil : 4 s ienality of foods in a parvcular area. People living in temore fean which are nor well connecred - te salact only those fo s, which are nor well-connected mother owns an a “ those foods that are locally grown. However, with improved processin och reciniques ane with better infrastructure and transport facilities now alll. a varleny.of food available 10 the consumer al round the year, even in towns far away from the place where the food duced. But if the area has no bij ape ase ea sed ae - e Hn no big grocery sores or supermarkets, the variety of processed and foods av w ¢ availability of food in a 1g be restricted because of oe i poughes and war y in a region can also be restricted because Be wu on wera be cl” el meg Be sitsbility of ues cr sys been PP senienee Samii KE “cultural factors, religion and family traditions: Culcural influences | Food fads usually refer to diets saci : serfs choice of foods eaten bya family are very trong. Cooking styles the ingredients used, and even recipes vary by region. Within a region, recipes | that do not follow common oe nmonly eaten Foods vary. from family to family. Every family will nutritional guidelines food fad may lead to undue reliance rar own special seasoning for dishes. That is why che same dish will wa ish wi e n, or avoidance of. a particular salen when you eat it at your own home, and then at your friends CO nce ouerace “a Canal states de aot of coconut in their cooking also consume_| adders, adolescents nee food, Traditionally, Bengalis use mustard oil in theit cooking, | under stress, or those trying to a lor of seat people in. Kerala like to use coconut oil, while unrefined groundnut oil is | lose weight. Fads usually spike wpular in Andhra Pradesh. Some families are very traditional about their | ‘9. FOPmIST™ @\ particular point in time. They are like vest cooking, while others have adapted their cooking and become more “hrnopolitan, drawing cooking styles from various cultural backgrounds. vere ere fed Prong . cmning foods that should or should not be eaten | of eating only whitesolorss “icyou in every group of people. These include religious beliefs, beiefs_|_food fora week Df food, and the emotional responses «0 —— concerning the health propert f id. These beliefs are generally deep-rooted and difficult to change. Religio! shun particular foods. A lot of people do not consume non- HIGHLIGHTS * Relevance of food-based dietary guidelines * Dietary guidelines for Indians * Global scenario = * Overview of healthy food choices INTRODUCTION seorighy | ‘The development of a nation is largely dependent on the health, well-being and productivity of is people. Good COPED DSRS i pale “| tareby improving the nutritional status, aine! Di id the adequacy of nutriens | Dien pes ad de egy of nan whine, | ry Gules a ses ao slates Oe ee Ne ") | on diet for populations to promote overall nutri« | status of an individual, Ee bs : a Pra is! tional wellbeing, which relates to al! tiotlaied \ advisable 10 obtain nutrients from food, rather than being | conditions (FAOMWHO 1995) dependent on nutrient supplements, in order to derive age ! smaximum benefit of the various nutrient and non-nutrient (phyrochemica) components of food, its important to consume a well-balanced, n i is essential 1 equip people with reliable and simple information to enable them to mak 4, Maintenance o! 2 state of positive health and optimal performancs in populations at large by maintaining an \ ideal body weight. Ee were ee 2, Ensuring-aoequate nutritional status for pregnant woman and lactating mothers. + Improvement of bith weights and promotion of the growth of infants; childran and adolescents to achieve 4 ‘their full genetic potential. q 4. Achievement ol adequacy in all nutrients and prevention of deficiency diseases. 5, Prevention of chronic diet-related disorders. )_& Maintenance o! the neety of tha elderly and increasing He expectancy yy (Scare: NN 2018 . DIETARY GUIDELINES FOR INDIANS ss order to achicve these dietary goals, 15 food-based dietary guidelines have been formulated. This section ‘resents an overview of sonne of the recommendations given by NIN (2011). These guidelines ae practical strategies uccional wel-being of the population, Eat a variety of foods to ensure a balanced diet Ensure che provision of extra food and healthcare to pregnant and lactating women Promo excusive breastfeeding for six months, and encourage breastfeeding til two yeas o as long ag one can Feed home-based semi-solid foods 10 the infant afeer six months. | wen Steps for Developing Food-based Di: é 3 Ensure adequawe and approp childien and adviescepts, both in health | 1, Identification o dit-hoalh relationships and sickness )} 2 Ieentteation of country specie siekeatod problems |.) },3. Identification of nusiants of public health importance : ie 4, Idoniiation of fods relevant for FBOG Ensure a moderate use of edible ois and aan cat cad vn ite um uf ge) )| 8 1inenton loo consumption pans butter! vanaspari 6, Testing and optimising FBDG. | 7. Graphical rprosontation of FBO 4 (FSA) 2007 Eat plensy meme rs prevent overweight and obese {Seu European Food Satay Aut Scanned with CamScannerPeal a public, and should therefore be stated in simple language so that they ‘9 understand and practic in day-to-day life, Besides being based on the overall socio-economic situation, ofthe country, these should be culturally acceptable to the people for whom itis envisioned. Moreover, these ‘also take into consideration the new research, developments and findings in nytrtion science. When al se dynamics areconsieed while formulating guidlines, they berome mare holistic and practically applicable o ‘llsections of sociery,iespective of age, gender, education, occupation, income level, and activity patern Pin india, a team of experienced nutiton scientists at the National Insitute of Nutrition (NIN) has formulated gal and guidelines wo promote nutritionally adequate dies and beakhy Iie, from the time of ception wo old age rere vieten coos rnorp.ae sx citary goes coverin, al stagos o fe, focusing on preventive and promotve nutrition. These ara: : 4, Maintonance ofa state of positive health and optimal performance in populations at large by maintaining an Sy) ideal body weight 9 sultional status for pregnant women and lactating mothers. F 3. improvernent of bith weights and promotion of the growth of infants; children and adolescents to achieve “| theirfll genetic potenti 4, Achioveront of adequacy in all nutrients and pravantion of deicioneydsoases. | 5: Proventon o! chronic dieelatod disorders. 4, 6, Mainenancs ol the heath fh eldory and increasing le expctarey Scwrce: NIN20¢1 = a * DIETARY GUIDELINES FOR INDIANS: : OD) osdcz 10 scheve these dietary goals, 15 food-based dietary guidelines have been formulaced. This section presents an overview of somne of the recommendations given by NIN (2011). These guidelines ae practical strategies. ny tiional ae ing of the population, ed dict, he provision of extra food and healehcate to pregnant and lactating women. Eata variety of foods to ensure abi -clusve breastfeeding forse months, and encourage breasceeding ill wo years ora long as one can 4 Feed ome-based semisolid fuods w the ——— infant afer six. mont | Box 16.2: Seven Steps for Developing Food-based DI- | tary Guidelines: | 1, Ident | 05. Ensure adequate and appropriate diets for BY estisen 0d abclocepss, bosh in health ton ol at hoat relationships i f Rica cenmosicn cecum pect devreeed probiens | Hea bvbarg i 6, Eat plenty of vegetables and Iruts 3, Idanication o nuvionts of pubic health importance | eis on sly and | 4 !dontiication of foods retevant for FBDG MAH sid very fhe use of gles, le \aonilcaton of food consumption patterns 6, Tosting and optimising FBDG j=, y utter! vanaspar | lrg) ' Bo Sica, comin, |(71Gepbalpnamsion of 200 > SY e overweighs and obese |. Sougce: Europoan Food Satety Author Scanned with CamScanner Number of Portions 12 Quantitative Aspec Tabie4 pounbos 5| 018 poo} woda}y0 10 wewainbos s.Aop oun allied. ble toe \ Milo: BE lcs ‘ 1 sud i et | a = | se 2 me ae. a gre | Py. |e joke oo: | Ls cas j ea wen: laos |e oo eee ae Picks elic|.s pet end seo € v se € za oc | seating go oO oz ab sh Ae Waiom | vow Poewom oa [oswom mae ee saU0 sy | aE ae swee Scanned with CamScanneraa oe 4 Do pet Wok ea hehy x leds dere 4028 y ito ee puto 1990) Bergland be phyla o mainain amide body we it. dort 10, Restrict salt intake to a minimum. 7 : “ls Ensure the use of safe and lean foods. “12: Adop the ight pre-cooking processes and sppopriate cooking methods. i 13, Drink plenty of water and take beverages in moderation. “14, Minimise the use of procesed foods rich in sal, sugar and ft. “15; Tnclude migromuren-sich foods in the diets of del peopl 0 enable them to be fit and active “The above guidelines are categorised and discussed below: \ Guidelines to ensure nutritional adequacy and prevent deficiency diseasts: or 1, Eata variety of foods to ensure a balanced diet. ‘A balanced diet should be quantiatively (amount-wise)” Figore 16-1:- Tripod of Balanced Bi Setiviy. A diet containing foods from various food groups FF appropriate amounts ensures ormal growth and \PPrdevelopment, and maintenance of body Function and The adverse consequences of an intake of or above the body requirements ion (deficiency diseases) or over-nuttition to excess), respectively. Thus vari physical activi od and nutrien at millers are consumed in large saamounts, and they mainly contribute ro complex hydeates. «food groups that primarily serve as cereals, millers, pulses, root vegetables, ‘Aliberal intake of seasonal vegetables and fruits ensures an a hy and proteins) ae ource cf macronutrients al foods, nuts, ols, and sugy sree tathhiogntm ly of vitamins, minerals, bre, and antioxidants. far plenty of vegetables and fruies ables and fruits are che natural capsules) of als. Their 0 rnces) makes them a vital part of our dies They co ind vitamins (like carotenoids, B-compl s. we can select the ones that p mitwee of the Indian Ci val should consume at ls TSS Aga 2 of a ra mae i les 200g) order veer sod fruits, these should be consumed in raw form after thorough washing, as salads, whole fruits, fr: “chuat, ete Fees aisd seasonal vegctables/fruits have a beter caste and nusrent content. Moreover, onsumia “arity of therm in different colours not only enriches the diet with nuzriemts, but also adds colow Scanned with CamScannerepee gD Food-based Dietary Guidelines jade to make green, yellow, orange, red, and purple veges b sofa beswaye to ensue fesh and economical vegetables by growing the garden, if possible. ci 3. Drink plenty of water and rake beverages in moderation. Fluids, in the form of water and beverages, ae required to reli ofthe body. A normal healthy person should drink at lest ensure that the water and beverages availabe for consumption ae sa cor stimulating in nature. Milleisan excellent beverage, providing protein o calcium, vitamin A, D, B, B,, and riboflavin, At fruit juices, buttermilk, las, and coconut waters eve tiest and meet the fuid-electrolye requiremen® rc gases (2 litres) of water daly However 0% O fe and wholesome. Beverages can be nutious like high biological valu aswell as several other nue Teast 250 ml of milk should be consumed ina day Should be preferred over synthetic + Nutritious! -verages like carbonated soft drinks. Tea and coffee have a stimulating effect due to their caffeine content. The tannin present in chem inhibits iran absorption Therefore; tealcoffe consumprion should be in.moderston + Alcohol consumption should led or taken ih limited amounts due to its adverse effect and nutritional status. ws on heal avoid Guidelines related to various stages of life: ing women ionally. This is reflected in the ne/lacating women hearecolpregnant and lc and nuti tional de 4, Ensure the provision of extra food and heal 1 are demanding periods, both phriloic Th order to meet these nut Pregnancy and lactatio increased requirements of most nutrients. should eat an adequate quantity of a variety of of whole grains, sproured pulses and fermentes animal foods (milk/ meat/egg) ensures good quality prot 4 fresh fruits provide various vitamins, minerals and sof calcium, iron and folic pres gy requirements can be foods. Increases ed Foods, along with s oil and sugar. An ad containing plenty of s ani take daily supplement 5, Promote exclusive breastfeeding for sx months and encour od, nutritionally tailor-made for the ated within an hout (0 lowish, viscous milk sec reted ale nfant, It has several Breast milk isa natural fo and the mother. Breastfeeding should best ossibl thould not be discarded. Colostrum is the ye! Ghidbieth. lc is eich fn several nutrients and ansbodics Frmsever breisfeeding can be continued as ong as posible (ve ely breastfed infants do not need additional water. Feeding 01 dict, relaxed atmosphere and Id be avoided during pregnancy uring che first th Exclu supply. A nutritionally adequate Use of tobacco, alcobol and drugs shoul based semisolid foods co the infant afer six months ad 6. Feed home- aths of age, breast-milk alone is not sand the gradual decline in breast-milk sec iacary foods for infants after solid or solid After six requirement home-made compleme' These can be liquid, semis lesion of six months of age for th epacations, depending on the optimal growth the child Lowe 1 mde compleimentaryf comme sr oil and sugarfiaggery combination, Such a combunacinn wp le qua aan as well By including fruity and wellcroked and mashed vegetables, the c 4 Scanned with CamScanner-Qbre content of the complementary foods can be enhanced. Consistency should be ser sd be fed at fequent intervals (three to four times 2 day), While pepariig and feedin hygienic practices must be carefully followed to prevent episodes of infection and diarrhoea. Ensure adequate and appropriate diets for children and adolescents, both in health and sickness, i ‘and adolescence are periods of continuous growth and development, and: therefore itis essential to nae ‘a nutritionally adequate and well-balanced diet. Young children should be given a variery of nutritious ds, as tis isthe stage when food habits fom, Children and adolescents should consume plenty of milk and “Sf ilk products in order to meet their high calcium requirement. Appropriate dietary and lifestyle practices should promoted amongst them, with special emphasis gn tegular physica actvey. This will ensure oprimum body ‘Composition ang reduce the risk of diet-related chronic diseases in later life. SB) tnctude micronutrien-rich foods in the dies of elderly people, o enable chem tobe fit and active, Ageing is associated witn dectine in muscle mass, bone inass, digestion, metabolism, imm.ne function, and activity, All chese ace the contributory factors for thei reduced calorie requirements, while keeping the 5 equivement of other nutrients high, Therefore itis essential to provide chem with nutrent-densezather than -lote-dense, foods. Low-fat protein foods, such as pulses, oned milk, ean-meat, and egg-white, should be Sau to improve the quality of th diet. The Expert Committee of the NIN (2011) has recommended that the elderly need at least 200-300 ml of mille and milk products, and 400g of vegetables and fruits, daily. Oil (Rese shoud be less han 20g ina day and vegetable os should be pel over animal fats (ghee, butter) “> —onsumption of salty spicy and fried foods should be avoided: A well-cooked; soft diet, consumed at frequent 2 _axcervals, is better tolerated. Adequate consumption of water prevents dehydration and constipation. Thus, a (laa svinsion of healthy food habits, along with a regular, comfortable level of physical activity, would enable - [Ss —ahesekderly to live an active healthy life. ll in to maintain an ideal body weight and prevent chronic diet-related disorders: Ensurea moderate use of edible oils and animal foods, and very litte use of ghee! butter! vanaspati sand oils form the essential component of our diet, as they are rich sources of energy. Fats not only enhance palatability of our der, bur also promote the absorption of far-soluble vitamins (A, D, E, and K) and provide Rsential fatty acids (linoleic n-6 and alpha linolenic n-3). However, excessive intake of dietary far increases the risk of obesity, heart diseases, strokes, and cancer. The total fat in the diet, including visible and invisible sources, a fe 20-30 pes of the total calories: The diets of sedentary adults should contain about 25, consume 30-50 w/a Ont SFA, PUFA and Sf the total energy intuse Bive 10 the high chole of egg, the consumprlon of three eggs/week is recommende ‘egg white is very low ivr cholesterol, Animal foods such as butter, ghee, cheese, mi nd organ. Kidney, bain, etc.) should be f aaa tholestesol. Low far milk (won a i hie boca 7 mor exceed 200 mg, Phe dietary far shoul UA in almost sama proportion (thar is, 1:1:1), each providing about 81) per cent However, ~ (iver, smed in limired quantities, as they have a high content of saturated fas and iediskimmed) should be preferred over whole milk. Fish, being a good source of ‘preformed long cha FA. can be consumed morf frequently (at east 100-200 g/ week), as compared seat and povltey ( Fich in alpha-linolenic acid are legumes, green leafy vegecables, fenugreek, and , { the visible and invisible Fat from animal foods may be substicured by whole nuts ortion of the different clases of fatty be consumed alon id farsfoils should be avoided, as the trans farew Scanned with CamScanneri ine the isa a te less hat 000 yealdny The ' 9 ‘in protein and all the nutrients, and not MA 18 ce faty foods, red foods, refined fds, soft ae oa “lowers, foods providing complex carbohydrates, be, vitamins, and mineral can be consumed I i peer whole pulses, fevits and vegetables. Low-fat, proteia-rich foods should be nde 8 bs el ite, chicken, and low fit ph. Seal a and regular meals are pi } arg, ieegular E E [2% Baers regularly and be physially active E74 maintain an ideat body weight on Repl physi aii not ony help to mainline ao aadesirble body weight, bur also reduces the isk of - Bask walk (5-6 kit) Jogging nnén-communicable chronic diseases and improvesa Categorisation of Physical Activities Based sense of well-being, NIN (2011) has recommended Garaging wunning atleast 45 minutes of physical activity of moderate_| Dancing (slow) Dancing (fast) Tmensiny Tora TeastTive daysinaweektogervarious | picyelng about 16krvr) _Cycing (>16 kv) | een, Swing ease nutes ders vig intensit least 60 minutes of moderate to vigorot TY | Yogasanas okies, Physical activity is recommended Yndividuals wire | jalth-relared problems, pregnant women and the peryer= elderly should undertake an exercise programme in 7/2on' forget to warm-up’ 5 E> consubation with a physician important is tne ‘cool-down’ pend ate Np: Res sale sake 04 mininum PAV Saicig an important componen: of our diet, and 2 major sourcs of sodvum a6 well i as a veh food fortification (iodine and iron). All foods contain sodiuin, and so eve the sium sequicemens, Asa high intake of salts assoc h be mdre than 6 g/day (JCMR 2010), Therefore, an atcempr Jow ff salt, as che taste for sale is an acquired ofe, The consurmprion ‘papads, pickles, ketchup, sauces, etc, should be in moderation, due vo the vegetables should be consumed in good amounts regularly as chey are rich blood pressure 2 Minimise the use of processed foods rich in salt, sugar and fas Changes in lifestyle and urbanisation has resulted in an increased a Convenience foods. ‘Traditional foods are being replaced by proces balaiced as shey ave gencrally refined, lack fibre and bi erally refined, lack fibre and micronutrients, and pr PAM pice i sgars winds way lead 10 obesity and elevated Wo , ae be preterred over unhealthy processed food: Scanned with CamScanner244 - : Nuciton tic fresh Fuits and vegeedble. leis to learn about the content of nutrients, their their nutritive valué, and cannot be compared to.the goodness of nutties advisable co read food labels while purchasing processed foods, shelf-life, and the additives present in them, ‘uidelines regarding, Food-related practcen 14, Ensure the use of safe and clean foods, Contamination of food by microbes, adulterants, natural toxins, and chemical residues tnakes it unsafe for consumption. Theipfoie, food items shouldbe purchased after cateful examination and from slible sources to «ensure quality, Freshness and wholesomenes. During storage, non-perishable dry. foodgrains should be protected from moisture, and from damage by microbes, rodents and insects. Adequate personal hygiene measures must be observed while pressing, handling and cooking the Food. The place where food is cooked, stored and served, and the utensils used, must be kept clean to ensure fdod safety, Perishabre as well as cooked foods should be stored at appropriate temperatures (refrigeration) to prevent spoilage. However, refrigerated cooked food should be heated prior to consumption. The levels of harmful pesticide residues in vegetables and fruits can be minimised by washing the foodstuffs thoroughly in running water, by peeling, of by cooking, 15. Adopt.che right pre-cooking processes and appropriate cooking methods. ‘The nutrient content ofthe food that we finally consume is sgnificanly influenced by several pre-cooking and cooking Practices Tt is important that foods be thoroughly washed before cooking to remove contaminants and: extraneous matter. However, repeated washing of cereals and pulses results in the loss of certain water-soluble vitamins and ‘minerals Likewise, vegetables and fruits should be washed thoroughly'priot to peeling and cutting. Vegetables should bbe cut into large pieces and the cut vegetables should not be soaked int water for long, so as to prevent the leaching Joss of water-soluble vitamins and minerals. Methods such as fermentation (used for making idl, dosa, dhokla) and 1 germination (sprouting) should be encouraged, a they improve the digestibility and availabileyof nutrients from food. Darin she nutrients that are heat-abile and water soluble like vitamin B-complex and C, are lost. Hiowever, such losses can be minimised by following appropriate cooking methods. [he water used for cooking ——~ (for example, rice) should be jus sufficient, The water left after boiling pulses or vegetables can be used in some ‘ther preparations, lke soups, curries, kneading the dough, etc. Foods should be cooked covered rather than in an F i open vessel, Steaming/ pressure cooking should be preerred over deep Frying! roasting (high temperature cooking) E Cooking ois should no be repeatedly reheated, to avoid the formation of peroxides and ice radicals, The we of | ‘aking soda to hasten the cooking of pulesamt entice the colour of vegetable should be discouraged. Besides Taious cooking oracsioes, there are various faulty food fads, taboos and belies that may have adverse effects on Tealth and nutritional starus, Such practices must be discouraged. £ | Box 16.4: Take-home Messages of USDA (2010) Most countries of the world have developed their own | national -diecary guidelines to address their own specific | Balancing Calories | health and nucsivional concerns. The primary goal of these | + Enjoy your food, but eat loss. | t guidelines (which is common across countries) ist improve | « Avoid oversized portions. | é the healib and ycions! mats of » given communiy! | pogdg to increase f popasion. Therefore, the development of thes ood-ased | |g hat your pat ts and vegetables dietary guidelines takes into consideration the ecological Re accisnin tice cenmm || A setting, cultural factors and habitual dietary pattern of | "SM! | ? hm people, Being designid for the genctal public. these | PO0ds to Reduce me | jidelines translate nuriion cecommendations in tims of | * Compare sodium in foods Ve soup, bread and | what 19 ear and hiow much (food advice). Food-based dietary | !928N meals, and choose the foods with lower | f ; numb lelines evn log used as a basis for educational maceciats | sed a Scanned with CamScannerFood-based Dietary Guidelines ‘There is a remarkable similariy among. the idelines of ‘various nations in terms of purpose, process of development, scientific base, practicality, use, and simplicity of language. These guidelines deliver comparable messages in diferent countries, They all strive for balance by giving recommendations in terms of variety, moderation, and adequacy of food and nuttients. The emphasis on the inclusion of plenty of vegetables, fruits and adequate fibre is evident in almost all he guidelines, while highlighting a moderate intake of fat, Svea, salt, and aleahal. However, there is great variation in several aspects among guidelins, such as the total number, food grouping, type and amount of fat, and weight maintenance recommendations. Only a few countries have included supplementary guidelines regarding food safery and physical actviy Several countries have pictorial presentations of food guides to asise the implementation of dietary guidelines by the population. These visual illustrations vary widely in their shapes and recommendations. Some have a pyramid shape (India and Philippines), while others have a pagoda shape (China and Korea) or are circular (Australia, Germany and Sweden). While the food guide of Canada i in the shape of a rainbow, itis in che form of afocd plate (complete with knife and fork) in , Mexico and the US ‘Box 16.5: Some Interesting Applications of Dietary Guldolings In Singapore ‘The ciotary guidelines of Singapore are also being ep- plied for {00d served by diferant food sorvce estabish- ments in schools, workplaces and hawker centres. A Jot of people in Singapore eat out regulary and a need ‘was felt to improve the nutritional quality o! food served in those establishments. Food service providers wore asked to include mora whole-grains and vegetables in thelr dishas, while keaping the saturated fat, trans fat and salt low. In addtion the Hee"h Promotion Board, Singapore (HP8} has promoted the Healthier Choice Symbol (HS) to be used on packaged food products to help consumers make healthy food choices. Standards have een developed which the food préduct Rds to meat in ‘order to use the symbol on tha front of the pack. These ‘standards draw upon the dietary guidelines.” Source: Lee 2011 { Box 168: Some interesting Soct-cutral Aspect of Japanese Ditry Guidlines | Japanese cetary guidelines have intresting soco-ufral aspects. Not cnly do they spacty what is Neaty to | | at they ao lay emphasis an howl ox Fat instancs the guidelines telk about eating meals with the family ang. communicating withthe family while eating together. They also tak about respecting the Japanese food culture | and applying it to the daly a. They encourage peop opatcpate in preparation of mans ‘and acquiring the knowledge about foods and cooking methods. | Place importance on appropriate eating habits rom an early stage of ito | Source: Nakamura 2011. Table 162: Global Distary Guidelines at a Glance Dietary ‘India (2011) Asia & the Pacific Europe: Canada (2011), Unite guideline China (2007), Japan (2005), France, United ‘Slates of America (2010) Melaysia (2010) Singapore Kingdom (2006) (201), Thailand (2009) Number of 16 China 10 France Canada -5 headings itera Japan -10 United Kingdom -9 United States of Amica Malaysia - 14 headings > Singapore «3 catagories Thailand -§ ; Variety Voriety io China -Varisy of foods France # Canada - Variety of foods ‘rom tour food groups ted States of America“ ensvea Japan United Kingdom - # balanced diot Malaysia -Vanioly within ‘ecommendd intakes Singapore Variety and balence Thailand. ialy of foods trom € = ‘a ea oe es am Scanned with CamScanner