Are You Healthy?

Good health provides energy and building material for growth and survival of our body. Balanced diet keeps heart healthy by controlling blood pressure and cholesterol.

Two ways to Achieve Good Health

EXERCISE BALANCED DIET

A balanced diet is a combination of carbohydrates, proteins, fats, mineral and vitamins in described proportion.

Food Pyramid
Helps you to guide recommended daily intake based on combination of different food stuff with allowance of exchanges.

Daily Dietary Guidelines:
Always prefer fiber diet. (At least in 1 meal time)

• ½ Chappati (Bread}
• 1 slice
• ½ cup flour
• ¾ cooked oat (pulses)
• ¾ cooked rice

Vegetable & Fruits
Must take either one of them with your meal.

• ½ cup raw vegetables (green leafy preferably)
• ¾ cup vegetable soup
• ¼ cup chana
• ½ cup sliced fruits ( one Banana , Apple or Orange)
• Slice of Melon or water melon

Milk and Its Products
We can use twice or thrice in 24-hours time

• 1 cup milk
• 1 cup yogurt
• 1 cup custard / pudding
• ½ cup ice- cream

Meat
One or twice per day

• 2-3 ounces ( mutton , chicken or fish)
• 1-2 eggs
• 1 ½ cup beans

Keep consumption of oil / ghee as low as possible.

Daily Dietary Guidelines

BREAKFAST
Egg, slice, chappati, porridge, tea
At 11:00 am one fruit

LUNCH
Salad, meat, chicken, fish, pulses, rice
At 5:00 pm tea, biscuits

DINNER
Salad, vegetables, rice or chappati
Before bed cup of milk