1000   .   1600   .   1800   .   2200  


 

 
  Chapati (2 small) 60 gm (Atta)
Egg1(boiled)
Veg A as you like
Fruit A 1
  Muri, biscuits 15 gm 
*"Ghol,"Dab water 1 cup
Fruit B 1
  cooked rice(bhat)( 2 cups)180gm
Fish, meat( 1 small pc)30 gm
Veg A as you like
Dal( 1 medium thick) 15 gm
Veg B 1 cup
  Milk(toned) 120ml 
(1 small cup) or pea-nuts/
bengalgrams 30gm
  Atta-chapati( 2 small) 60 gm
Fish/meat 30 gm
Dal 15 gm
veg A as you like
cooking oil 10gm.2 tsf
  milk (if not taken in the after-noon) 120 ml 

To remember:
  • cup size = 120 ml
  • cooked rice 60gm = 3/4 cup
  • fish 10gm = 2"x2"x1" (boneless)
  • meat 30 = 1+1/2"x2+1/2"x3/4"
  • atta- chapati = bread 1 slice;1/2 bread roll;
  • Tea morning/evening...1 cup (no sugar )
  • For pregnant and nursing mothers add extra 500 cal from animal protein & milk
  • "as you like" = 250 gm/ 2 cups
Veg A :..All kinds of leafy veg, cabbage, cawliflower, tomato,palwal, brinjal, unripe papaya,white gourd , turai, drum-stick, bitter-gourd etc

Veg B :carrot, onion, peas, green mangoes, beans, unripe banana,green jackfruit,banana flower, ladies-fingers

Fruit A :Black berries9 kalo-jam), starfruit, white berries( sada jam) amla,tender coconutwater lime etc

Fruit B:Orange(Nagpur; not Darjeeling ), pears, peach, musumbi, guava(not very ripe),melon/watermelon(1 cup)water chest-nuts(6-7)

The following fruits are comparitably sweet and not to be taken by uncontrolled diabetics:
Papaya, pine-apple(1/2), chikku(1 small), grapes (8-10), apple (medium 1) Singapore banana(1/2)

Ghol ==Butter-milk/Dab water == tender coconut water