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Kadhi, a blend of yogurt and besan (gram flour) with besan pakoras, is served with plain white rice. This dish is popular throughout India.

Serves 2-3.

Kadhi PakorasIngredients

Kadhi

1 cup yogurt

2/3 cup gram flour (besan)

6 cups water

2 tablespoons ghee (clear butter)

Pinch of asafetida (hing)

1/2 teaspoon fenugreek seeds (mathi)

1/2 teaspoon cumin seeds

1 teaspoon turmeric

4 whole red chilies

2 bay leaves

1/2 teaspoon red chili powder

1 teaspoon salt

Pinch of citric acid if needed to give more sourness to Kadhi

Pakoras

3/4 cup besan (Gram flour)

About 2/3 cup water

Garnish

1 teaspoon of ghee or clear butter

1/4 teaspoon of red chili powder or paprika

Method

Kadhi

Mix gram flour and turmeric with yogurt until smooth. Add three cups of water slowly and mix well.

Heat the oil in a saucepan. Test the heat by

adding one cumin seed to the oil. If the cumin seeds crack right away, the oil is ready. Add the asafetida, fenugreek seeds, and cumin

seeds.

When the cumin seeds crack, add the bay leaves, whole red chilies, and red chili powder.  Stir for a few seconds. Add the yogurt mixture and keep stirring until the kadhi comes to a boil.

Add three cups of water and let it come to boil. Add salt. Turn the heat to medium low. Let the kadhi cook an hour and a half, stir

occasionally. To adjust thickness, add boiled water.

Pakoras

Mix besan with 2/3 cup of water until batter is smooth and thick. Whip the besan batter two to three minutes in a circular motion using a spoon, until light and fluffy.

Fry the pakoras in ½ inch of oil in a flat frying pan over medium heat. (Don’t use enough oil to cover the pakoras; they will be softer and fluffier if fried in shallow oil.

To test, drop one drop of batter into the oil. The batter should form a ball on the surface of the pan, but not change color right away. 

Place about one tablespoon of batter into the oil. Fry the pakoras in small batches until golden-brown. 

After frying, soak the pakoras in room-temperature water for ten minutes.

Squeeze the pakoras gently to remove the water, taking care not to break them.

Add the pakoras to the kadhi and boil on low to medium heat for ten minutes.

Seasoning

Heat the ghee (clarified butter) lightly in a small

saucepan. Add chili powder and/or paprika (adjust to taste). Pour over the kadhi when ready to serve.

Variations

Add one cup chopped spinach to the kadhi just before adding the pakoras for extra flavor and color.

Add one tablespoon dry fenugreek leaves (dry mathi leavess) to the pakora batter.

Dal is a staple dish in Indian meals and, for most Indian vegetarians, a frequent source of protein. This delicious, nourishing dish can accompany any number of different meals. Mixing a variety of lentils gives a more interesting flavor.

serve 3.

Ingredients:

1/4 cup split urad dal (with skin) (available in Indian grocery stores)

1/4 cup split-wash moong dal (without skin) (available in Indian grocery stores)

1/4 cup lentil (masoor)

1/4 cup toor dal/arhar (available in Indian grocery stores)

1/2 teaspoon turmeric (haldi)

1 tablespoon minced ginger

1-1/2 teaspoon salt

3 cups water

1/2 teaspoon garam masala, optional (available in Indian grocery stores)

1/2 teaspoon mango powder (amchoor)

Chaunk (Seasoned oil)

4 tablespoons clarified butter (ghee); or oil

1 teaspoon cumin seeds (jeera)

1/8 teaspoon asafetida (hing)

4 whole red chilies

1/2 teaspoon red chili powder

Method

Combne all dals. Wash and soak in approx. four cups of water for at least 30 minutes. Drain the water.

Put three cups water into a pressure cooker and add salt, turmeric, and ginger. Cook on medium high heat.

When the pressure cooker starts to steam, turn the heat down to medium and cook seven minutes.

Turn off the heat and wait until all the steam has escaped before opening the pressure cooker. Dal should be soft and mushy.

Mix dal, if needed, and add more water to adjust thickness to your liking. Cook another three to four minutes on low heat. Dal will thicken as it sits after cooking.  So leave it more liquid than you want it to be.

Add garam masala and amchoor powder.

Prepare Chaunk

Heat ghee in a small saucepan. Test the heat by adding one cumin seed to the ghee; if it cracks immediately, the oil is ready. Add the cumin seeds. When they begin to crack, add the asafetida, red chilies and red chili powder. Stir for a few seconds.  To prevent the spices from burning, you may add one teaspoon of water.  Pour spiced chaunk over dal.

Laucki Chana Dal is is a healthful, wholesome lentil and vegetable main dish. Having a low glycemic index, it is especially good for diabetics.

Serves 3.

Ingredients

1 medium bottle gourd (laucki, ghiya, doodhi)

1/2 cup yellow split gram (chana dal)

2 tablespoon oil

1/2 tsp cumin seeds (jeera)

A pinch of asafetida (hing)

2 whole red chilies

1 teaspoon shredded ginger (adrak)

1/4 tsp turmeric powder (haldi)

1/2 tsp red chili powder adjust to taste

1/2 teaspoon Salt adjust to taste

1/2 teaspoon of garam masala (optional)

1 teaspoon mango powder (amchoor) adjust to taste

About 2 tablespoon finally chopped cilantro (hara dhania)

1 cup of water adjust as needed

Method

Wash and soak chana dal for one hour or more.

Peel and wash the bottle gourd. Cut into half-inch cubes.

Heat the oil in a saucepan. Test the heat by adding one cumin seed to the oil; if the seed cracks right away, the oil is ready. Add the cumin seeds. When seeds start to crack, add the asafetida and whole red chilies. Stir for a few seconds.

Add ginger, turmeric, and chili powder and stir for a few seconds.

Add the chana dal, bottle gourd, salt, and one cup of water (adjust as needed to desired gravy thickness; bottle guard varies in moisture content).

Cook the chana dal until soft. About fifteen minutes. Turn off the heat and add the mango powder, garam masala, and cilantro. Stir and cover the pan for a few minutes before serving.

Serving suggestion

Serve with roti (whole wheat flat bread), paratha (flat bread), or plain rice

Variations

Mango powder can be replaced with lemon juice.

Add two tablespoons dry fenugreek leaves or two tablespoons of fresh chopped fenugreek leaves when adding the bottle gourd.

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Punjabi cholas are the best compliment with baturas. The combination is known as chola battura. This is a mouth-watering dish.

Serves 2 to 4.

Punjabi CholaIngredients:1 cup chickpeas (Garbanzo beans, Kabuli chana)2 tea bags3 tablespoons oil

1 teaspoon cumin seeds (jeera)1 tablespoon basen (Gram flour)

2 medium tomatoes1 green chili1 tablespoon shredded ginger1 tablespoon coriander powder (dhania)

1/2 teaspoon black pepper1 teaspoon salt, adjust to the taste1/2 teaspoon black salt1 teaspoon garam masala

1 teaspoon amchoor (Mango powder)For garnish:1 tablespoon shredded ginger1 green chili sliced long ways

Method:

Boil 5 cups of water with tea bags; after tea comes to boil turn down the heat to medium low.

Let it boil for another 2 to 3 minutes. Take out the tea bags and keep aside.

Wash chickpeas well and soak in tea water for about 8 hours. Chickpeas after soaking will become about 2 1/2 times the volume of the original.

In pressure cooker add chickpeas with the water they were soaked in, plus 2 more cups of water. Close the cooker and put the pressure on.

Cook on medium high heat.

As pressure cooker starts steaming turn the heat down to medium and cook for about 15 minutes.

Close the heat and wait until steam has stopped before opening the pressure cooker. Chickpeas should be soft and tender.

Blend the tomatoes, ginger and green chili to make paste.

Heat the oil in a saucepan. Test the heat by adding one cumin seed to the oil; if it cracks right away oil is ready. Add cumin seeds, and as the cumin seeds crack add basen stir-fry until basen is light gold brown.

Next add tomato paste, coriander powder, and black pepper. Stir-fry for 2 to 3 minutes until the oil is separating from the mixture and tomato mixture should be about half in volume.

Add spice mix, salt, garam masala, and mango powder to chickpeas.

While mixing, lightly mash the chickpeas. Adjust salt, pepper, and sourness to your taste.

Cook on medium high heat. After cholas come to boil lower the heat to  medium low and put the lid on.

Cholas are ready to eat in as little as ten minutes, but for best taste let simmer for 30 minutes, stirring every 5 or 6 minutes.

Garnish cholas with shredded ginger and sliced green chili.

Indian recipes use several different dals (lentils) native to India. Toor dal, also known as arhar, is a popular dish in almost every household.

Below I describe two variations, one with added vegetables and the other with seasoning only.

Serves 2 to 4.

Toor Dal Recipe by ManjulaIngredients

1 cup toor dal

4 cups water

1 teaspoon salt

1/2 teaspoon turmeric (haldi)

1 tablespoon fine chopped ginger

1 teaspoon mango powder (amchoor)

1 teaspoon garam masala

VARIANT 1: With Vegetable Chaunk/Seasoning 

2 tablespoons clear butter (ghee)

1/2 teaspoon cumin seed (jeera)

1/2 teaspoon black mustard seed (rai)

1/2 teaspoon red chili powder (lal mirch)

2 bay leaves (tajpat)

Pinch of asafetida (hing)

1 tomato medium chopped

1 small zucchini chopped into 1 inch long cubes

6 string beans chopped about 1 inch long

VARIANT 2: Chaunk/Seasoning 

2 tablespoons clear butter (ghee)

1/2 teaspoon cumin seed (jeera)

1/2 teaspoon black mustard seed (rai)

2 bay leaves (tajpat)

Pinch of asafetida (hing)

4 whole red chili (sabut lal mirch)

1/4 teaspoon paprika

Method

Wash dal, changing water several times until the water appears clear.

Soak dal in 4 cups of water for 30 minutes or longer.

In pressure cooker add dal, water, salt, turmeric, and ginger. Cook over medium high heat.

When the pressure cooker starts to steam, lower the heat to medium and cook seven minutes.

Turn off the heat and wait until steam has stopped before opening.

Mix the dal well. If the dal is thick, add more boiling water to desired thickness.

Mix the mango powder and garam masala with a few spoons of water and add the mixture to the dal.

VARIANT 1: Vegetable Chaunk/Seasoning 

Heat the oil in a saucepan. Test the heat by adding one cumin seed to the oil; if it cracks right away, the oil is ready. Add hing, cumin seeds, and mustard seeds.

After the seeds crack, add bay leaves and chili powder. Stir for a few seconds.

Add the vegetables. Stir and cook four to five minutes, until the vegetables are tender.

Combine the vegetables and the dal and mix gently.

VARIANT 2: Chaunk/Seasoning 

Heat the oil in a saucepan. Test the heat by adding one cumin seed to the oil; if it cracks right away, the oil is ready. Add hing, cumin seeds, and mustard seeds. After the seeds crack, stir for a few seconds.

Add bay leaves, whole red chilies, and paprika. Stir for a second, adding one tablespoon of water to prevent burning.

Pour in spice mix over dal.

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Bhel Puri is a simple spicy snack with a light crunch! This is a popular snack with street vendors in Mumbai. Every vendor has his own twist to bhel puri but two main ingredients remain the same . . . puffed rice (murmura) and fine sev. Bhel Puri is low-fat, nutritious, delicious snack!

Serves 4 to 6

Ingredients

3 cups puffed rice (murmura, kurmura) available in Indian grocery stores.

1 cup fine sav (vermicelli-like snack made from gram flour) available in Indian grocery stores.

1 cup papdi broken in small pieces (recipe you can find on my web site) or available in Indian grocery stores.

1/2 cup of chopped boiled potatoes

1/2 cup of chopped cucumber

1/2 cup of chopped tomatoes remove the seeds

2 tablespoons chopped cilantro

1/2 teaspoon salt (adjust to taste)

4 tablespoon of hari cilantro chutney

4 tablespoon of tamarind chutney

1 tablespoon minced green pepper optional

For Garnish

1/4 cup fine sav

2 tablespoons lemon juice

Method

In frying pan over medium heat dry roast the puffed rice for 3 to 4 minutes. Let it cool.

Combine the dry ingredients (puffed rice, sev, papdi,and salt) together and mix well. Set aside until ready to serve

Mix chopped potatoes, cucumber, tomatoes, cilantro,and minced green pepper if you like it hot, and set aside.

When ready to serve, combine the dry ingredients and potato mixture.

Add hari cilantro and tamarind chutneys to your taste, making sure the chutneys coat the bhel puri. Garnish with sev and drizzle with lemon juice to taste.

Notes: Assemble bhel puri just before serving to prevent the puffed rice and sev from getting soggy

Spinach crackers are crisp flavored with cheese and mildly spiced makes tasty snack.

Ingredients

1 cup all purpose flour (maida, plain flour)

½ cup semolina (fine sooji)

½ teaspoon salt

¼ teaspoon baking soda

3 tablespoon butter

½ teaspoon cumin seeds

½ teaspoon chili flakes

½ cup grated parmesan cheese

¾ cup spinach puree

Oil to fry

Method

Mix all purpose flour, semolina, salt, chili flakes, cumin seeds, and baking soda in a bowl together.

Add the butter and parmesan cheese, mix well it will be consistency of bread crumb.

Add the spinach puree and make firm dough.

Set the dough aside and cover it with a damp cloth. Let the dough rest for at least ten minutes.

Divide the dough in 16 equal parts and make them into balls.

Roll the dough about into a 5-inch circle.

Slice the each roll dough in 4 pieces in triangle shape.

Heat the oil in a frying pan on medium heat.

The frying pan should have at least 1 ½ inch of oil. To check if the oil is ready, put a small piece of dough in the oil. The dough should make the oil sizzle and come up slowly.

Make sure to place just enough chips so you can turn them over easily when frying. Fry the chips until both sides are light golden in color.

After chips come to room temperature they should become crisp.

Tips:

Spinach chips can be stored for weeks in airtight containers.

If the chips are cooked on high heat, they will be soft.

This healthful vegan soup is high in protein. Made with split Moong dal and flavored with hari cilantro chutney, moong dal soup is flavorful yet simple and easy to make.

serve 4.

Ingredients

For the Soup

1 cup split yellow Moong dal, washed (available in Indian grocery stores)

1 teaspoon salt

1/4 teaspoon turmeric (haldi)

3 cups water

Approximately 1/4 cup of Hari Cilantro Chutney

For the Seasoning

1 tablespoon oil

1/2 teaspoon cumin seeds (jeera)

Pinch of asafetida (hing)

For the Garnish (optional)

1 tablespoon ginger, finely sliced

1/8 teaspoon salt

1 teaspoon lemon juice

Method

Wash the dal several times, until the water becomes almost clear.

In a medium pot combine the moong dal, turmeric, salt, and water. Cook over medium high heat until it starts to boil. Remove the frothy

foam that accumulates on the surface as the dal cooks.

Lower the heat to medium and cook 15 to 20 minutes, until completely cooked and a little mushy. Stir occasionally and add more

water if needed. Turn off the heat.

Puree the dal using a hand blender or regular blender. If needed, adjust the thickness of the dal by adding more boiled water. Mix well. The dal will thicken as it cools.

Add hari cilantro chutney to suit your taste.  The chutney gives the soup a fresh green appearance and a tangy flavor.

Seasoning

Heat the oil in a small saucepan. Add cumin seeds and wait until the seeds crack. Add asafetida and turn off the heat.

Pour mixture over the cooked soup.

Garnish (optional)

Combine the ginger, salt and lemon juice. Marinate for at least a half hour.

Garnish with a few slices of the marinated ginger.

Marinated ginger can be refrigerated up to a week.

Time-saving Tip:

To save time you may use a pressure cooker, as follows.

In a pressure cooker add Moong dal, turmeric, salt and water.  Close the cooker.

Cook over medium high heat until it starts to steam.  Lower the heat to medium and cook for 5 more minutes.

Turn off the heat and let the steam escape before you open the pressure cooker.

Puree the dal using a hand blender or regular blender. If needed, adjust the dal to your desired consistency by adding more boiled water.  Mix well.

Add “Hari Cilantro Chutney” according to your taste.  The chutney will give a fresh green look to the soup and have a tangy flavor.

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I reckon this should be the title of a book, not a blog post! I will possibly tackle this on several other occasions, so don’t take this as a complete treatise on the subject.

I am putting down a list of Indian foods that I had a hard time finding the nutritional info of, and I hope this will help people looking specifically for this. I have made these calculations on my own, using the ingredient lists and from Fitday.

As far as possible, I have tried to be accurate.

KIRAY/KIRAI: A South Indian spinach dish flavored with grated coconuts and fried lentils. Very healthy, with veggie proteins, heathy fats (coconuts have medium chain triglycerides) and iron. The caloric value depends on how much of coconut is used.

Let me get into the details (all numbers rounded off):

400 grams spinach: 160 cals

1.5 cups of grated coconut: 424 cals

1 tbsp moong dal (lentils): 42 cals

1 tsp oil: 40 cals

Total: 666 calories, 63 grams fat, 18.6 gms protein, 40 gms carbohydrates.

This together gives you 6 cups of kirai. I can easily eat two or three without a blink (if not the whole thing).

Each cup of kirai, therefore, gives you:

Calories: 111

Fat:10 gms

Protein: 3 gms

Carbohydrates: 7 gms

Iron:16% of daily requirement

Potassium: 392 mgs

Sodium:194 mgs

CHICKEN KEBAB:

Each plate carries 273 calories , 15 grams fat, and 25 grams of protein.

DIMER DEVIL:

This is a much beloved Bengali snack that is essentially a boiled egg wrapped by boiled potato and minced mutton and crumb-fried in oil.

Each Devil contains 185 calories, 12.2 grams of fat, 9 grams of carbohydrates, and nearly 10 grams of protein.

PANEER BUTTER MASALA:

CHANA DAL:

Note: each serving of chana dal should contain roughly an ounce of dry dal.

RAJMA:

A large serving with 100 grams of boiled beans

140 cals, 5.9 grams of fat, 17.8 grams of carbs, and 5.7 grams of protein.

RAVA MASALA DOSA:

385 calories.

SANDESH:

The size of the sweet and the quality of the milk makes caloric estimation uncertain. I take it as 170 calories per sweet, though you can also make lower calorie ones containing around 90 calories.

ROSSOGOLLA:

Similar problem with this delicious symbol of Bengal’s confectionary superiority: I estimate roughly 120 calories for each rossogolla.

MUTTON SHEEKH KEBAB:

One serving should carry around 164 calories, 8 grams fat and 11 grams protein.

PAYESH/PAYASAM:

A serving of this sweet rice porridge carries roughly 140 calories, 5 grams each of fat and protein, and 18 grams of carbohydrates. Note that there are too many individual variations to account for, so use your judgment when calculating this.

I had heard of some nutritionist who had become famous because of actress Kareena Kapoor who had lost weight and allegedly become more attractive. I had also heard that this lady had written a book on the subject of nutrition and weight loss. Even better, I thought. Then a couple of patients asked me about the book and what I thought of it. It was then that I chanced upon the book by accident at a bookstore. I bought ‘Don’t Lose your mind, Lose your weight’ by Rujuta Diwekar and proceeded to read it.

To say I was disappointed would be understating the truth. I was dismayed. Shocked. Nauseated, even. Not only was the language atrocious (the author tries to act cool by using Mumbaiya slang liberally, and gleefully discusses acts normally referred to discreetly by polite society), but the substance was horribly false and unscientific.

She adds weight to her deliberations by name dropping. Astonishingly, she credits Anil Ambani with the quote “Common Sense is Uncommon”. I was impressed by that—how shallow and hypocritical does one have to be to do that bit of name dropping and eminence-by-association? Of course, the lovable ‘Bebo’ is freely referenced. The whole credibility of the author and the book seems to rest on this one case of weight loss and health gain. 

The author makes amazingly dumb claims like “laddu can be as wholesome a breakfast as omlette”, “pasta does not make you fat” and many more. I am getting irritated to even continue this critique of this most unworthy piece of nutritional fiction. 

I thought I would point out the scientific fallacies freely thrown about in every page. I thought I would underline to the reader and show that the blanket truisms she spouts every other line as if they are beyond question are almost all fake and false at the least, and fraudulent at the worst.

However, so numerous are these, so wild and outrageous the claims that I am already tired of rebutting them one by one. 

If she really believes all she wrote, she knows no actual nutritional science. If she does know the science, she has written fiction. Let her decide what she has done.

I do understand that I need to substantiate my comments on the book. As tiresome as it is, I will merely list a few, and only a few:

Because alcohol raises estrogens in the body, drunk men giggle like girls”. Does this need any rebuttal, you think?

In the absence of carbs, fat cannot be burnt” (a more idiotic statement that this would take some doing!).

Bread, biscuit and alcohol are all bad carbs”. Yeah, I wonder she didn’t say beef was bad carbs, too!

Carbs reduce bloating and improve metabolism”. And my name is Janet Jackson.

If you eat sweets during your festivities without guilt, you won’t put on fat. Take your body into confidence.” Where will the calories go, you ask? Probably gets burnt off by all the smiling and shitting (her favorite word) that the guiltless binge must induce.

Animal proteins are difficult to digest”. Really? I thought they were easily digested, absorbed and had a high biologic value (the BV of eggs is nearly 98% or so).

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Nutritive Value Of Indian Foods Biography

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People are becoming nutrition conscious. Print and

electronic media pour out nutrition messages to the public. Super

markets are flooded with foods of varied types, natural,

processed, and ready to eat. The common man turns towards

nutrition scientists and dietitians for scientifically proved

information on Nutrition and Dietetics. Hence it is essential that

Nutrition and Dietetics is offered at various levels of education.

This textbook on Nutrition and Dietetics includes content

on Food Science and Nutrition at plus one level, while at plus two

level on Family Meal Management and Dietetics. At plus one

level the student learns the rudimentary aspects while at plus two

level the application aspects are included. The contents are so

arranged that the student gains knowledge with application and

skill.

The authors collected scientifically proved and updated

information from various authentic sources. The reviewers and

chairman offered valuable suggestions on the write up. It is

hoped that the students will understand Nutrition and Dietetics in

the right perspective using this book.

Grateful acknowledgement is expressed to the Director

and Joint Director, School Education, Government of Tamilnadu

for this enriching opportunity.1

1. FOOD GROUPS – A GUIDE IN MENU

PLANNING

Food is the basic necessity of man. It is a mixture of

different nutrients such as carbohydrate, protein, fat, vitamins

and minerals. These nutrients are essential for growth,

development and maintenance of good health throughout life.

They also play a vital role in meeting the special needs of

pregnant and lactating women and patients recovering from

illness.

1.1 FUNCTIONS OF FOOD

Food may be classified according to their functions in

the body.

Functions of Food

Physiological Social Psychological

 functions functions functions

Energy yielding Body building foods Protective foods

Foods (Protein) (Vitamins and

 minerals)

Fig1.1 Functions of food

(Carbohydrate,

 protein, fat)2

Physiological functions of food:

i. Energy yielding foods:

Foods rich in carbohydrates and fats are called energy

yielding foods. They provide energy to sustain the involuntary

processes essential for continuance of life, to carry out various

professional, household and recreational activities and to

convert food ingested into usable nutrients in the body.

The energy needed is supplied by the oxidation of foods

consumed. Cereals, roots and tubers, dried fruits, oils, butter and

ghee are all good sources of energy.

ii. Body building foods:

Foods rich in protein are called body building foods.

Milk, meat, eggs and fish are rich in proteins of high quality.

Pulses and nuts are good sources of protein but the protein is not

of high quality. These foods help to maintain life and promote

growth. They also supply energy.

iii. Protective and Regulatory foods:

Foods rich in protein, minerals and vitamins are known

as protective and regulatory foods. They are essential for health

and regulate activities such as maintenance of body temperature,

muscle contraction, control of water balance, clotting of blood,

removal of waste products from the body and maintaining

heartbeat. Milk, egg, liver, fruits and vegetables are protective

foods.

 Social functions of food:

Food has always been the central part of our

community, social, cultural and religious life. It has been an

expression of love, friendship and happiness at religious, social

and family get-togethers.

Psychological functions of food:

In addition to satisfying physical and social needs, foods

also satisfy certain emotional needs of human beings. These

include a sense of security, love and acceptance. For example,

preparation of delicious foods for family members is a token of

love and affection.3

unctions of food41.2 ICMR FIVE FOOD GROUPS

TABLE – 1.AFive Food Group SystemFood Group Main Nutrients

I. Cereals, Grains and Products :Rice, Wheat, Ragi, Bajra, Maize,Jowar, Barley, Rice flakes, Wheatflour.

Energy, protein,Invisible fat Vitamin B1, Vitamin – B2, FolicAcid, Iron, Fibre.

II. Pulses and Legumes :Bengal gram, Black gram, Greengram, Red gram, Lentil (whole as

well as dhals) Cowpea, Peas,Rajmah, Soyabeans, Beans.Energy, Protein,Invisible fat, Vitamin –B1, Vitamin – B2, Folic

Acid, Calcium, Iron,Fibre.II. Milk and Meat Products :Milk :Milk, Curd, Skimmed milk,CheeseMeat 

Chicken, Liver, Fish, Egg, Meat.Protein, Fat, Vitamin –B12, Calcium.Protein, Fat, Vitamin –B2IV. Fruits and Vegetables :

Fruits :Mango, Guava, Tomato Ripe,Papaya, Orange. Sweet Lime,Watermelon.Vegetables (Green Leafy) :

Amaranth, Spinach, Drumstickleaves, Coriander leaves, Mustardeaves, fenugreek leaves .Other Vegetables :

Carrots, Brinjal, Ladies fingers,Capsicum, Beans, Onion,

Drumstick, Cauliflower.Carotenoids, Vitamin –C, Fibre.Invisible Fats,Carotenoids, Vitamin –B2. Folic Acid, Calcium,Iron, Fibre.

Carotenoids, Folic Acid,Calcium, Fibre5Food Group Main NutrientsV. Fats and Sugars :Fats :Butter, Ghee, Hydrogenated oils,Cooking oils like Groundnut,Mustard, Coconut.Sugars :Sugar, JaggeryEnergy, Fat, EssentialFatty AcidsEnergy

Source :

Gopalan. C, Rama Sastri B.V. and Balasubramanian

S.C., 1989, Nutritive Value of Indian Foods, National

Institute of Nutrition, ICMR, Hyderabad.

Significance of the five-food group system

The five food group system can be used for the

following purposes :

i. Planning wholesome balanced menus to achieve

nutritional adequacy.

ii. Assessing nutritional status – a brief diet history of an

individual can disclose inadequacies of food and

nutrients from any of the five groups.

 Based on the assessment, nutrition education can be

 imparted to the individual.

1.3. FOOD PYRAMID :

The food guide pyramid was introduced in 1992 by

USDA (United States Department of Agriculture) as a general

plan of what to eat each day. The food guide pyramid is a

valuable tool for planning a health promoting diet.

By incorporating the principle of balance, variety and

moderation, an individual can still eat their favourite foods

while following the food guide pyramid.6

Fig.1.3 -Food guide pyramid

Source:

Srilakshmi .B 2003.Dietetics, New Age International (P)

Publishers Ltd.Chennai.

Balance:

It means choosing food from different food groups.

Fruits and

Vegetables

Milk

and

Meat

Pulses

Cereals

Sugar

and

oil7

Variety:

This means including different foods within each food

group. For eg. consuming a variety of fruits.

Moderation:

This means keeping serving sizes reasonable. This

involves self control.

The food guide pyramid provides recommendation for

the number of daily servings that should be consumed from each

of the food groups.

The diagram Fig. 1.3, clearly represents that cereals

should form the major bulk of the diet followed by fruits and

vegetables, pulses, milk and meat products and sugars and oil.

The portion size of foods for adolescents (13-18 years) is given

below.

TABLE 1.B

Portion size of foods for adolescents

Number of Portions for

Food Groups Portion Size Adolescents

Girls Boys

Cereals and millets 30 g 10 14

Pulses 30 g 2 2

Milk 100 ml 5 5

Roots and tubers 100 g 1 2

Green leafy

 Vegetables

100 g 1 1

Other vegetables 100 g 1 1

Fruits 100 g 1 1

Sugar 5 g 6 7

Fats and oils 5 g 5 5

(For non-vegetarians substitute one pulse portion with one

portion (50 gm) of egg / meat / chicken / fish.)

Source :

Dietary guidelines for Indians – A manual (1998), National

Institute of Nutrition, ICMR, Hyderabad – 500 007.

Nutritive Value Of Indian Foods Indian Food Recipes Images Menu Calorie Chart Thali Photography Pictures Photos Dishes Items Photos Pics Images

Nutritive Value Of Indian Foods Indian Food Recipes Images Menu Calorie Chart Thali Photography Pictures Photos Dishes Items Photos Pics Images

Nutritive Value Of Indian Foods Indian Food Recipes Images Menu Calorie Chart Thali Photography Pictures Photos Dishes Items Photos Pics Images

Nutritive Value Of Indian Foods Indian Food Recipes Images Menu Calorie Chart Thali Photography Pictures Photos Dishes Items Photos Pics Images

Nutritive Value Of Indian Foods Indian Food Recipes Images Menu Calorie Chart Thali Photography Pictures Photos Dishes Items Photos Pics Images

Nutritive Value Of Indian Foods Indian Food Recipes Images Menu Calorie Chart Thali Photography Pictures Photos Dishes Items Photos Pics Images

Nutritive Value Of Indian Foods Indian Food Recipes Images Menu Calorie Chart Thali Photography Pictures Photos Dishes Items Photos Pics Images

Nutritive Value Of Indian Foods Indian Food Recipes Images Menu Calorie Chart Thali Photography Pictures Photos Dishes Items Photos Pics Images

Nutritive Value Of Indian Foods Indian Food Recipes Images Menu Calorie Chart Thali Photography Pictures Photos Dishes Items Photos Pics Images

Nutritive Value Of Indian Foods Indian Food Recipes Images Menu Calorie Chart Thali Photography Pictures Photos Dishes Items Photos Pics Images

Nutritive Value Of Indian Foods Indian Food Recipes Images Menu Calorie Chart Thali Photography Pictures Photos Dishes Items Photos Pics Images