Courtesy: Times of India, 22nd July 2011
The National Institute of Nutrition based in Hyderabad recently made modifications to its old dietary guidelines after 13 years. It’s a manual that has an exercise-cum-diet plan for the average Indian as per Indian Council of Medical Research norms.
What’s the perfect Indian diet?
For the sedentary adult Indian male
Breakfast: The ideal breakfast is four idlis or three dosas or one-and-a-half cups of upma or four slices of bread, or two cups of porridge or two cups of cornflakes with milk, or one cup of poha or two slices of toast or four pieces of dhokla.
Beverage: Half-a-cup of milk and either two cups of tea or one cup of coffee.
Lunch: Two cups of rice, two phulkas, half-a-cup of dal, three-fourths cup of vegetable curry, eight slices of vegetable salad and half-a-cup of curd. (Non-vegetarians may substitute one pulse portion with one portion of egg/meat/chicken/fish).
Dinner: Two cups of rice, two phulkas, half-a-cup of dal, three-fourths cup of vegetable curry and 100 gm of fruit
For the sedentary adult Indian female Breakfast: The ideal breakfast for Indian women is three idlis or two dosas or one cup upma or three slices of bread.
Lunch: Same as men, but with only one cup of rice.
Dinner: Same as men, but with just one cup of rice.
The National Institute of Nutrition based in Hyderabad recently made modifications to its old dietary guidelines after 13 years. It’s a manual that has an exercise-cum-diet plan for the average Indian as per Indian Council of Medical Research norms.
What’s the perfect Indian diet?
For the sedentary adult Indian male
Breakfast: The ideal breakfast is four idlis or three dosas or one-and-a-half cups of upma or four slices of bread, or two cups of porridge or two cups of cornflakes with milk, or one cup of poha or two slices of toast or four pieces of dhokla.
Beverage: Half-a-cup of milk and either two cups of tea or one cup of coffee.
Lunch: Two cups of rice, two phulkas, half-a-cup of dal, three-fourths cup of vegetable curry, eight slices of vegetable salad and half-a-cup of curd. (Non-vegetarians may substitute one pulse portion with one portion of egg/meat/chicken/fish).
Dinner: Two cups of rice, two phulkas, half-a-cup of dal, three-fourths cup of vegetable curry and 100 gm of fruit
For the sedentary adult Indian female Breakfast: The ideal breakfast for Indian women is three idlis or two dosas or one cup upma or three slices of bread.
Lunch: Same as men, but with only one cup of rice.
Dinner: Same as men, but with just one cup of rice.
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