1000   .   1600   .   1800   .   2200

Chapati (2 small) 60 gm (Atta) Egg 1(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