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Balance Diet

(QUANTITIES ARE GIVEN IN GRAMS/ DAY )
FOOD ITEMS ADULT MAN ADULT WOMEN CHILDREN BOYS GIRLS
SEDENTARY MODERATE WORK HEAVY WORK SEDENTARY MODERATE WORK HEAVY WORK 1 - 3 YEARS 4 - 6 YEARS 10-12 YEARS 10-12 YEARS
CEREALS 460 520 670 410 440 575 175 270 420 380
PULSES 40 50 60 40 45 50 35 35 45 45
LEAFY VEGETABLES 40 40 40 100 100 50 40 50 50 50
OTHER VEGETABLES 60 70 80 40 40 100 20 30 50 50
ROOTS & TUBERS 50 60 80 50 50 60 10 20 30 30
MILK 150 200 250 100 150 200 300 250 250 250
OIL & FAT 40 45 65 20 25 40 15 25 40 35
SUGAR OR JAGGERY 30 35 55 20 20 40 30 40 45 45

           SOURCE :- ICMR (1981) (Recommended dietary intakes for Indians ) NEW DELHI 
 
SUGGESTED SUBSTITUTION FOR NON- VEGETARIANS

FOOD ITEMS CAN BE DELETED FROM NON- VEG. DIETS

SUBSTITUTION THAT CAN BE SUGGESTED FOR DELETED ITEMS
50 % OF PULSES ( 20 TO 30 gms.)

1. ONE EGG OR 30 gms. OF MEAT OR FISH
2. ADDITIONAL 5 gms. OF FAT OR OIL.
100 % OF PULSES ( 40 TO 60 gms.)

1. TWO EGGS OR 50 gms. OF MEAT OR FISH
2. ONE EGG OR 30 gms. OF MEAT OR FISH
3. ADDITIONAL 10 gms. OF FAT OR OIL.

                                      SOURCE :- ICMR (1981) (Recommended dietary intakes for Indians ) NEW DELHI