Date: 31st December 2018

Classwork 4

Recipe Planning for different age groups

The following diet has been planned for:-

Heavy worker women

Major Nutrients to be considered:

1. Protein

2. calcium

Recipe Planning for Breakfast

Timin Menu Ingredients Amt Energy Pro CHO Fats Calcium( H.M Cost
g/ (g/ (kcal) (g) (g) (g) mg) INR
Meal ml)
8 am
B’fast
Ragi Ragi 45 144 3.2 30 0.8 164 3/4th of 1.8
porridge katori
Buttermilk 200 30 1.6 1 0.2 60 2glass 4
Shallots 50 28 0.9 5.79 - 10 10 to 15 6
pieces
Coriander 15 5 0.5 0.2 - 22 1/8th 1
leaves bunch
dhal Toor dhal 15 50 3.2 8 0.2 11 1 tbsp 1.3
chutney
Urad dhal 15 g 43 3.2 6.5 0.2 13 1 tbsp 1.5
Red chillies 5g
Garlic cloves 5g
Tamarind 5g
roasted Green chillies 10 g
chillies
oil 5g 45 - - 5 - 1 tsp 0.5
Total 345 12.6 51.49 6.4 280 16
 Recipe Planning for Lunch

Timing / Menu Ingredients Amt Energy Pro CHO Fats Calci H.M Cost
Meal (g/ml) (kcal) (g) (g) (g) um(m INR
g)
12 noon
Lunch
Drumst Parboiled Rice 30 105 2.3 23 0.1 2.4 Half 1.6
ick katori
leaves
khichid
i

Toor dhal 30 99 6.5 16.5 0.5 1 Half 2.25

katori
Drumstick 100 67 6.41 5.62 1.64 314 2 -
leaves handf
uls
Raw Raw banana 100 80 1.18 17.58 0.23 14 1 5
banana piece
fry

Onion 50 24 0.7 4.7 0.1 11 1 1

small
Tomato 50 10 0.3 0.4 0.2 - 1 1
small
oil 10 90 - - 10 - 2 tsp
Green chillies 5
Coriander 5
leaves
Curry leaves 5
Turmeric 5
powder
Sambhar 10
powder
total 475 17.39 67.8 12.77 342 10.85
 Recipe Planning for Travel purpose

Timing / Menu Ingredients Amt Energy Pro CHO Fats Calci H.M Cost
Meal (g/ml) (kcal) (g) (g) (g) um(m INR
g)
Lunch
Methi Methi leaves 50 17 1.8 1 0.4 137 1 0.5
chapatti handf
ul
Wheat flour 60 192 6.3 38.5 0.9 18.5 Full 2.4
katori
Tomato Tomato 100 19 0.9 2.71 0.4 10 2 1.5
garlic small
gosthu
Garlic 50 64 3.3 10.9 - 8.8 2 3
heads
Red chillies 20 9 0.4 1.17 0.1 3.6 5 2
pieces
oil 15 135 - - 15 - 1 tbsp 1
Mustard seeds 5
Turmeric 5
powder
Red chilli 5
powder
Curry leaves 10
Fenugreek 5
seeds
Total 436 12.7 54.28 16.8 178 10.5
 Recipe planning for Dinner

Timing / Menu Ingredients Amt Energy Pro CHO Fats Calci H.M Cost
Meal (g/ml) (kcal) (g) (g) (g) um(m INR
g)
8pm
Dinner
Green
Chickp
ea
Pulav
Basmati Rice 45 158 3.5 34.7 0.2 3.64 3/4th 4.5
katori
chickpeas 15 43 2.81 5.9 0.2 22.5 1 tbsp 0.5

onion 100 48 1.5 9.56 0.24 21 1 2

mediu
m
Tomato 50 9 0.45 1.3 0.2 5 One 0.7
mediu
m
Green chillies 15 6 0.35 0.8 - 3 5 no 0.4

Pulav masala 10
Whole garam 5
masala
Ghee 10 90 - - 10 - 2 tsp 3.5
Ginger 5
garlic 5

with Coriander 100 31 1.93 3.52 0.72 146 Half 5

carrot leaves bunch
raita
Carrot 100 33 0.95 5.5 0.47 35 1 4.5
large
Yoghurt 50 51 5.19 7.12 - 90 Half 5
cup
total 469 16.68 68.4 12 326 26
 Recipe planning for Festive occasion

Timing / Menu Ingredients Amt Energy Pro CHO Fats Calci H.M Cost
Meal (g/ml) (kcal) (g) (g) (g) um INR
(mg)
Dessert Pumpkin
halwa
Pumpkin 100 g 40 0.84 4 0.16 23 Grate 5
d full
katori
Jagerry 25 g 88 0.46 21.2 - 8 2 tbsp 1.3
Ghee 10 g 90 - - 10 - 1 tbsp 3.5
Cashewnut 5g 29 0.9 1.25 2.26 1.7 3 no 3.5
Badam 5g 30 0.92 0.14 2.9 11 3 no 4.5

Total 277 3.12 26.59 15.32 43.7 17.8