International Diet

BALANCED DIET CHART

       

MEAL

FOOD GROUP

ITEMS

QUANTITY

EARLY MORNING

Milk

Tea/Milk

1 cup (150ml)

Cereal

Biscuits

2

BREAKFAST

Milk

Milk/Milk Products

1 glass (200ml)

Cereal

Oats/ Broken wheat /Whole wheat bread/ Quinoa/ Semolina

2 slices (40 gm) 

Protein

/ 2 egg white/ Sprouts

1 medium bowl (30gm)

Fat

Oil for cooking

1 Tsp (5ml)

MID MORNING

Vegetable/Fruits

Fruit /salad/ fresh juice

1 quarter plate (100-150gm)

LUNCH

Cereal

2 Chapati/ 2 small bowl Rice

60gm

Pulse

Any whole/washed dal

1 large bowl (30gm)

Vegetable

Any vegetable preparation

1 medium bowl (150gm)

Milk

Curd

1 small bowl (125gm)

Fat

Oil for cooking

1 ½ Tsp (7ml)

EVENING SNACK

Milk

Tea/ milk

1 cup (150ml)

Cereal

Oats/ Dalia/ Poha/Whole wheat bread/ Quinoa/ Semolina

1 medium bowl (30gm)

DINNER

Cereal

2 Chapati/ 2 small bowl Rice

60gm

Pulse

Any whole/washed dal

1 large bowl (30gm)

Vegetable

Any vegetable preparation

1 medium bowl (150gm)

Fat

Oil for cooking

1 ½ Tsp (7ml)

BED TIME    

Milk

Milk

1 cup (150ml)

       
       

For non-vegetarians: 1 whole egg per day or if you eat more than 1 egg then eat only the white portion; 40gm of chicken/ fish in place of 30gm pulse.

       
       
       

 

Diet chart

BEDTEA Tea 1cup

BREAKFAST:

Milk - 150ml

Cereal - 60gms(2 slices of bread)

Protein - 30gms/tofu/poached egg

Oil - 1tsp

MID-MORNING:

Fruit/custard - 100gms/1 serving

LUNCH:

Cereal - 60gms(brown rice)

Chicken/Fish - 50 gms 

Vegetable - 100gms(1kat)

Yogurt - 150gms(1kat)

Oil - 2tsp

TEA:

Tea 1 cup

Snack - 30 gms (sprouts, cheese pasta,soy preparations)

DINNER: 

Cereal - 60gms(brown rice)

Chicken/Fish - 50 gms

Vegetable - 100gms(1 kat)

Yogurt - 150(1 kat)

Oil - 2tsp 

BED TIME: Milk 150mls(1 cup)

SOURCES OF HIGH PROTIEN

  • Pulses and beans: Roasted chana, sprouts, soyabean.

  • Nuts and oilseeds: Groundnut, almond, walnut, apricot.

  • Milk and milk products: Milk, paneer, curd, whey water. Etc.