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Healthy Life Starts with Healthy Food
We are what we eat
My Plate for the Day
Promotes Health. Prevents Hidden Hunger and Protects from Diseases
An ideal plate for the day should contain Cereals, Pulses, Milk/curd, Vegetables, Fruits, Nuts & Seeds and Fats & Oils in the adequate proportions to meet macronutrients (carbohydrates, proteins & fats) and micronutrients (vitamins & minerals) requirements of an individual.
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*Eggs/fish/meat can substitute pulses
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*Prescribed amount of vegetables (excluding potato) may be consumed in cooked form/salad
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*Prefer fresh fruits (avoid juices)
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*Use different varieties of cooking oils, vegetable, fruits, nuts etc., to obtain a variety of phytonutrients, vitamins, minerals and bioactive compounds.
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Consumption of mentioned proportions of food groups in the table helps prevent macronutrient and micronutrient malnutrition (Hidden Hunger). The proportions indicated ensures adequate intake of all micronutrients, bioactive compounds, functional foods, antioxidants etc. No vitamin or mineral supplements will provide the adequacy of all nutrients that can be met from this model plate.
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‘My Plate for the day’ represents proportions of different food groups for meeting ~2000 kcal/day, a general nutritional advice. The Recommended Daily Intake (RDI) of calorie requirements vary for individuals based on their age, gender, weight, height and the day-to-day activity level i.e., sedentary, moderate work or heavy work
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Individuals trying to reduce weight may cut-down on cereal intake
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The meal plan is not for any specific medical condition
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Source Credit: ICMR-National Institute of Nutrition, Hyderabad
Get Your Plate Right
Cereals (including Nutricereals): Consider taking the five positive millets and millets based products regularly instead of polished rice and rice based products in the mentioned proportion in the above table, as they perfectly meet your macronutrient requirements as well as due to their rich dietary fiber content prevents spike in blood glucose levels.
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You may try our various ready to cook Millet Dosa Mixes to make your breakfast super healthy and nutritious.
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Pulses: Consider taking pulses like black gram, kidney beans, cowpeas, bengal gram, green gram, red gram etc. on regular basis to meet your daily nutrient requirements. They are rich source of protein comparatively to any other food group and are very much essential in meeting our daily dosage of protein.
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Vegetables: Consider taking different types of vegetables including leafy vegetables. Though the proportion of 350gms/day is comparatively less in meeting your macronutrient requirements, they contain a variety of phytonutrients (plant nutrients), vitamins and minerals which are essential for our healthy being.
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Fruits: Fruits are sources of many essential nutrients that many people don’t get enough of, including potassium, dietary fiber, vitamin C, and folate. Consider eating a variety of fruits to obtain variety of nutrients and minerals.
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Nuts & Seeds: Consider taking nuts and Seeds like almonds, walnuts, pistachios, peanuts, flax seeds, pumpkin seeds, chia seeds, sesame seeds, and sunflower seeds as snacking items on regular basis. They are an excellent source of healthy fats (monounsaturated & polyunsaturated fats), helping you meet your daily fat allowance, in addition to protein, fiber, vitamins & minerals, and provide protective effects against heart disease.
Fats & Oils: Consume products containing saturated fats in very less proportion as they can raise your cholesterol. On the contrary, consume products containing unsaturated fats, as they reduce your cholesterol.
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Butter, cheese, whole milk, ice cream, lard, fatty meats, coconut, palm and palm kernel oil are examples of products with considerably high saturated fats.
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Unsaturated fats are predominantly found in foods from plants, such as oils from vegetables, nuts, and seeds like sunflower, safflower, olive, peanut, walnut and corn oil, nuts such as almonds, peanuts, seeds such as pumpkin, flax seeds, chia seeds and sesame seeds.
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Consider cold pressed oils in place of refined oils as they are better placed in terms of nutritional profile. Use different varieties of cooking oils and do not stick to only one, to obtain a variety of nutrients and minerals.
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You may try our various wood cold pressed oils - Groundnut oil, Safflower Oil, Sesame Oil, Coconut oils and Mustard oil.
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Exercise caution in not over-consuming fats and oils than the required allowance per day.
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In addition to consuming right food, exercise regularly to keep yourself healthy and fit.
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Aarogyamasthu - Wish you a good health!!