My Balanced Diet

Disclaimer: The balanced diet mentioned below is purely my knowledge gathered from my mom. 

My mom being a science teacher always make sure my family eats a proper balanced diet. She prepares recipes which accommodates at least a fruit, a vegetable, a pulse variety and a cereal  variety daily. 
According to me, south Indian meals are a very good example for a balanced diet. Below is the balanced diet I am trying to follow for my family.

Adults Intake per day:

Nutrients	Quantity	Example	Rich in
Cereals	450 - 500 gms	Rice, wheat	Carbohydrates
Pulses	40 -50 gms	Channa, Toor	Proteins
Green leafy vegetables	40 gms	Spinach	Iron, calcium and Vit A, B12,C
Other vegetables	60-80 gms	Brinjal, Tomato	Minerals and Vitamins
Roots and tubers	50-80 gms	Potato	Carbohydrates
Milk and milk products	150-250 ml	Yogurt	Proteins, calcium and Minerals
Oil and vegetable fat	50 gms	Olive Oil	Fat soluble Vitamins
Sugar and Jaggery	40 gms		Vitamin A
Asafoetida, ginger, garlic,               chillies, tamarind and turmeric	Little		Helps in Digestion. Excessive intake causes Ulcer