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:
|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