FOOD GUIDE PYRAMID FOR NORMAL PERSON The Indian Food Pyramid for Non-Vegetarians

Fruit to be included inbetween the meals or 2 hours after the meal.

In order to understand this food Pyramid and how this will help in your understanding of the types and amounts of foods which you would eat, let us break down the Pyramid into its various components.

EXCHANGE LIST
Each Serving of Cereals (rice, ragi, jowar, oats, barley Dhals & Pulses Milk & its products Vegetables wheat, corn, rava, bread) Whole grams Amount 30 gms Energy (kcals) 100 Carbo hydrates 21 Proteins (gms) 2.5 Fat (gms) 0.5

30 gms 100 15 6.0 0.5 100 mL 60 4 3.0 3 Group A 250 gms 50 10 2.0 ----Group B 100 gms 50 10 2.0 0.5 Group C 50 gms 50 10 1.0 1 Fruits 1 Portion 100 50 10 -----------gms Meat/Mutton 50 100 ----8.0 7 Chicken/Fish gms 100 ----20.0 5 Egg 100 75 ----6.0 6 gms 50 gms Fats & oils 1 tsp 5.5 gms 50 --------5.5 Sugars 1 tsp 5 gms 20 5 ---5 Fresh Coconut 25 gms 100 3 1.5 9 Nuts & oilseeds 7.5 gms 50 4 2.0 4 You can pick the specified amount of serving from each of these groups to be within the caloric and carbohydrate range. Later when you see the Diet Charts which are based on the Exchange system, you will see that depending on the calories you would eat in a day, the meals and snacks are divided into servings or portions of these foods Exchange list teaches the learner about composition and portion size.
3 ground rules for using exchanges: Substitute the food within the same meal. Substitute correct amount of food exchanged Substitute from the same food group LIST 1 - CEREAL EXCHANGE : Pick any Servings per day from this grou p 1 cup /1 katori = 150 ml, 1 tsp.(teaspoon ) = 5 ml Each Cereal exchange provides: 100 Kcalories, Carbohydrate 21 gm, Protein 2.5 gm, fat 0.5 gm Calories in dishes may be reduced by using less oil' 1 tsp oil = 45 calories.

Name of Preparation Bisibelebath, Lime rice ,tamarind rice 1.

Measure/ No.Name of Preparation cup Stuffed veg. paratha (30 gm flour)

Measure/ No. pc

Bread (medium size slice) 2. Vegetable biryani, vangi bath, tomato rice 3. Batura (1 tsp. oil) 4. Chapati (30 gm flour)5 6 diametre 5. Chapati (25 gm with oil) 6. Corn Flakes, Oats (uncooked) 7. Khakra (25 gm flour with oil) 8. Khichadi 9. Paratha (plain) 55 gm flour 1 tsp. oil 10. Stuffed veg. paratha (30 gm flour) 11. Pulao (vegetable) 1 tspoil(rice 14 gm) 12. Puri (15 gm flour) 1 tsp. oil 13. Dalia ( cooked) 14. Noodles (raw)25 gms 15.

2 pc cup 1 pc 1 pc 1 pc 4 Large tsp 2 pc 1 katori pc pc katori 2 pc katori 1 tbsp

Pulao (vegetable)1 tsp oil, rice14gm) Puri (15 gm flour)1 tsp oil Jowar roti Rice / Ragi (30 gm raw) Rawa Upma 1 tsp. oil Rice Flakes (Pohe) 1 tsp.oil Vermicelli (Savian) 1 tsp oil Idlis Dosa (Sada) 1 tsp. oil Rice puffed (Kurmura) Macroni /Spaghetti /Noodles(4 tbsp) Marie Biscuits Digestive / Cream Cracker / Monaco Popcorn, air-popped, no added fat Potato (boiled) 100 gms

katori 2 pc pc 1 katori katori katori 1 katori 2 pc 1 pc 2 katori 1 katori 6-7 nos. 4 nos. 3 cups 2 small

LIST 2 - PULSE EXCHANGE: Pick any_____ Servings/day from this group; Each Pulse exchange provide: 100 calories Carbohydrate 15 gm, Protein 6gm, 0.5 gm fat

Name of Preparation Whole Moong / Usal (20 gm pulse) tsp. oil.

Measure katori

Cooked Name of Preparation Wt (gm) 80 Sambhar (25 gm dal) Onions Rasam (1 tsp. oil.) Roasted Chana Papad Medu Wada Moong Dal (fried)

Measure 1 katori

Cooked Wt 150

Chana whole/Chole(20 gm) tsp katori oil. Tur Dal / Varan (30 gm) Greens kootu katori

50

1 katori 2 pc pc

230

katori 110 75 75

A handful 30 25 25

Moong Dal 20 gm dal with 1 tsp katori oil Bengal gram-flour (Besan) (30 gms) Rajmah / Cow pea Katori

katori 20

Peas dried /Horsegram (30 1 Katori gms) Note: For Non-Vegetarians - Substitute one pulse portion with one portion of egg/meat/chicken/fish LIST 3 - MILK EXCHANGE Pick any _______ servings per day

from this group Each Milk exchange gives 60 kcal and 4 gm carbohydrate , Proteins 3 gms & 3 gms fat

Name Cow milk Curds Milk (skimmed)* Butter milk (curd 100 gm) Coff Nescafe(100 ml milk

* Skimmed milk 30 calories, 5 gms protein Measure Name Measure 1 cup (100 ml) Cheese (whole milk) 20 gms 1 cup (100 ml) Paneer 25 gm 1 glass (200 ml) Soya milk (6.6 Protein) 150 ml 1 glass Skimmed milk powder 20 gms 1 cup Tea + 100 ml milk 1 cup Pick any ___ Serving per day from this CHO (gms) --20 --5 8 6 Protein

LIST 4 MEAT, EGG, CHEESE EXCHANGE : group Each Amount Calories Fat Meat Exchange (gms) (Kcal) (gms) (gms) Meat /mutton 50 g 100 7 chicken/fish 100 g 100 -Egg 50 g 75 6

Food Item Ham Chicken Beef Chicken Soup Mutton muscle Prawn Liver, Sheep

Cooked wt 1 thinslice 100 gm 1 breast 60 gm 1 slice 60 gm 2 cups 400 - 450 ml 3 pc 60 gm 5 - 7 pc 85 gms 85 gms

Amt

Food Item Meat Curry (1 tsp. oil ) Fish Curry ( 1 tsp. oil ) 1 piece Omelett with 1 small Egg1tsp. oil ) Egg boiled small (20 - 25gm ) Egg boiled ( English ) Crab Pork (85 gms)

Cooked wt 1/3 katori 3 - 4 meat pc katori 30 gm fish 1 pc 50 gm 2 no. 50 - 55 gm 1 no. 50 gm 125 gms 2 slice

Amt

LIST 5 - VEGETABLE EXCHANGE Each Amount Calories

CHO

Protein

Fat

Vegetable Exchange (gms) Vegetable A (nonstarchy) 250 Vegetable B 100 Vegetable C (starchy) 50

(Kcal) 50 50 50

(gms) 10 10 10

(gms) 2 2 1

(gms) -0.5 1

VEGETABLE A GROUP- 200 - 250 gm (free vegetables) 1 katori cooked per day) Ash Gourd (Petha /Kohla) Bitter Gourd (Karela) Bottle Gourd (Dudhi) Ridge Gourd (Turie / Turia) Snake Gourd (Padwal) Mushrooms Cucumber (Kheera / Kakdi)

(Choose _____ Cups of vegetables

Parwar Tomato Lettuce (Salad Patta) Radish (Muli) Cauliflower (Phul Gobi) Tendli (Tinda) Spinach (Palak)

Cabbage (Gobi) Drumsticks French Beans (Fansi) Fenugreek (Methi) Pumpkin (Kaddu) Amaranth (Chaulai Sag) Mint (Choose any _____ Cups of vegetables per

VEGETABLE B GROUP 100 - 150 gm ( katori cooked) day) Beetroot Ladies fingers Brinjal Capsicum (Simla Mirch) Broad Beans (Fafda Papdi) Cluster Beans (Gawar) Carrot Chawli

Turnip (Shalgham)

Onion (Pyaz)big Onion Small 2 Plantain (green) 1 VEGETABLE C GROUP 50 gm ( katori cooked) Those marked as High GI are those with give raise to blood sugars very quickly. Yam (Suran), Potato (Alu) Shingoda High GI Sweet Potato (Shakkarkand) High GI Green Peas (Matar) Double beans

Pumpkin Colocasia Root High GI (Arvi) LIST 6 - FRUIT EXCHANGE : Each fruit exchange provide 50 Calories; Carbohydrate 10 gm Pick any ___ Serving per day from this group.

FRUIT Apple (Seb)

Size / No Wt 1 medium 80

FRUIT Guava (Peru)

Size / No Wt 1 medium 100

Strawberries Cherries Sweet Lime Jamun (Jamu) Figs (Anjeer) Grapes Grape fruit Group II Banana (Kela) Dates (Khajur) Sapota (Chikoo) PineApple Tender coconut water

4 - 5 no.s 10 - 12 no. 1 medium 10 big 4 small 20 big

110 75 150 80 135 105 150

Musk melon (Kharbuj) Orange (Santra ) Papaya Pear (Nashpati ) Plum (Alubukhara) Pomegranate Water Melon

medium 1 medium 1 medium 1 medium

200 100 150 High GI 100

3 - 4 small 100 medium 75 1 big wedge 4 - 5 no.s medium 2 - 3 pc 175 High GI

medium 2 pc 1 medium 1 slice 125 ml

50 High GI Lichies 15 High GI CustardApple SitaPhal) 50 Jackfruit (Phanas) 90 High GI Mango (Aam)

80 50 60 High GI

1 medium 90

LIST 7 - FAT EXCHAGE: Each fat exchange provides : 50 Calories; 5.5 gms of fat. per day from this group. Pick any ___ Serving

1 teaspoon oil Ghee/Butter Name

OR

6 whole peanuts /7.5 g of Almond/Pistas/Walnuts Approxima Name te Wt. / gm 5.5 7.5 5.5 Groundnut Almonds Walnuts Coconut (fresh) Approximate House hold measures 25 no. 10 - 12 small 4 halves 1 tbsp.

Oil or cooking fat, Ghee Butter or Margarine, Mayonnaise

Approximate House hold measures 1 tsp. level 1 tsp. level 1 tsp. level

Approximate Wt/gm 10 7.5 7 .5 12

Use blended oils in cooking rather than only one type of oil i.e., sunflower oil, safflower oil, corn oil along with soyabean, groundnut, sesame oil, olive oil, mustard oil or canola oil to ensure optimal intake of various fatty acids of and include unroasted flaxseeds in the diet about 2-3 tsp/day this improves good cholesterol.

Recommended oil combinations in Indian diets ( Oils in 1:1 Proportion) Groundnut/Seasame/Rice bran Sunflower / Safflower + Palmolein /Olive +Mustard Groundnut/Seasame/Rice bran Safflower/Sunflower + +Canola Groundnut/Seasame/Rice bran Groundnut/Seasame/Rice bran

+Soyabean Palmolein + Soyabean

Safflower/ Sunflower + Palmolein +Mustard

Dietary guidelines for HEALTHY LIVING

Maintain standard body weight i.e., Height in cms 100 = Ideal body weight. Over eating should be avoided to prevent overweight and obesity. Breakfast is an important meal. A nutritious breakfast will help you get going for the day.
Skipping breakfast skipping leads to excessive/ imbalanced eating later in day, associated with obesity. No feasting or no fasting. Eat about the same amount at about the same time each day. Stick to portion size. Use a smaller plate to serve. The bigger the plate, the bigger the temptation to fill it. The gap between 2 meals should be 3-4 hour. Include low calorie in-between healthy snacks. Take a hand full of nuts (almonds, groundnuts, pistachios and walnuts) instead of a high-calorie snacks. Eat slowly and chew well. It takes 20 minutes for the stomach to get the signal from brain that it is full. So fast eaters tend to miss out this signal and consume more calories. To ensure balanced meal include variety of foods from each food groups in specified amounts. Include fiber rich foods such as whole grains, pulses, sprouts, raw and green leafy vegetables, salads, beans, whole fruits, fenugreek seeds, nuts & oil seeds Include plenty of fresh /raw / boiled colourful vegetables in your diet as they are rich is nutrients. Have salad / soup before 20 minutes of your meal as they are fillers and you are less likely to over eat.

Choose good carbohydrates: whole grains (multigrain atta, unpolished rice, parboiled rice, whole pulses, barley, soyabean, oats, methiseeds they have soluble fiber which helps to increase good cholestrol and reduces blood sugars raise quickly. ( Mill 5 kg wheat, kg barley, kg soya bean or Kabul channa , 100 gms methi)
Choose low fat dairy foods such as double-toned milk (fat <1.5%)or curd prepared from such milk. Choose a diet moderate in salt. Restrict use of papad, pickles & mixtures, chips, preserved foods.

Minimize oil intake about a liter per person per month. This amounts to about 4
tsp/day. Practice right cooking methods such as boiling, grilling, baking, broiling, steaming & roasting. Stir fry rather than deep fry. Use non-stick pans. Repeated heating of oil should be avoided. It is always better to use a combination of oils instead of single oil. For E.g. Safflower oil with groundnut oil or sunflower oil with gingelly oil. Moderate the use of animal foods containing high levels of Saturated fats and cholesterol such as whole milk, butter, coconut oil, ghee, animal foods as these fats can block the arteries. Include fish at least 100 200g/ twice a week (45 pieces) prefer it over meat and poultry. Egg has several important nutrients but is high in cholesterol so limit to 3 whole eggs/week but egg white can be consumed in good amounts. Minimize the use of processed foods, premixed , ready to eat fast foods rich in salt, sugar and bakery products prepared in hydrogenated fat ie., trans fat such as dalda margarine, vanspathi. Do not club tea or coffee with food. Leave a gap of 30 minutes before and after the meal. Avoid prolonged stress. As stress increases blood sugars. So, practice meditation/ deep breathing/yoga to destress your self. Avoid smoking and alcohol as they are nutrient robbers. Balance the food you eat with physical activity. Exercise regularly for atleast 30 - 45 minutes to maintain good health and ideal weight.

 Avoid having late dinners and going to bed immediately. Leave at least 2 hour after a meal and then go to sleep, as this aids digestion. Avoid alcohol and cigarette smoking as these are nutrient robbers. An Individual should have 1.5 2 L (8 10) glasses) of water every day. Avoid sugary drinks, and limit intake of juices and milk. Coffee, tea, artificially-sweetened drinks, 100-percent fruit juices, low-fat milk and alcohol can fit into a healthy diet but are best consumed in moderation. Sports drinks are recommended only for people who exercise more than an hour at a stretch to replace substances lost in sweat.
Minimize eating out, and if need be, choose food wisely. Sleep for at least 6 8 hours a day.

Practice yoga or meditation to reduce stress. FOOD GUIDE Cereals Pulses and dals
Please follow the plate method to fill your plate and choose the specified portions from each group at each meal.

Vegetables

Prefer Whole grain cereals and their products like rice, wheat, ragi, jowar, bajra, brown bread, etc. Whole pulses like dhal (Eg. Bengal gram dhal, green gram, red gram, etc.) They are very rich in proteins.Sprouted pulses are beneficial as they are also rich in fibre and vitamins. They contain a lot of fibre and are a rich source of vitamins and minerals. Most vegetables have little effect on weight and thus can be consumed freely in the form of boiled vegetables, soups, and salads. Fruits also provide a lot of vitamins and minerals. Use fresh fruits freely. Consume fruits as whole instead of fruit juices. Eat fruits with their edible skin and seeds as it contains more fibre. Keep to minimum, as they are a source of empty calories. Skimmed milk may be used to prepare curds, paneer, buttermilk, etc. Buttermilk maybe used freely. Groundnuts and coconut (dry and fresh need not be completely avoided, but can be used in restricted quantities in cooking. Unsaturated vegetable oils like sunflower oil, safflower oil, groundnut oil, gingelly oil, etc.

Restrict AVOID Refined grain products like maida, white bread, noodles, macaroni, vermicelli

Fruits

Roots and tubers such as potato, sweet potato, yam, colocasia should be restricted in overweight individuals as they are high in calories. Fried vegetables such as chips. Vegetables cooked in a lot of oil and rich gravies. Canned fruits

Sugar Dairy products Nuts and oilseeds Fats and oils

Chocolates, puddings, desserts, sweets, etc. Whole milk and milk products like cream, butter, cheese, paneer, mava, khoa, icecream, and condensed milk. Almonds, cashewnuts, pistachios, walnuts Saturated fats like vanaspati, ghee, butter, coconut oil

Eggs Meats

Choose more than one type of vegetables oil for cooking Limit total fat intake to 3 4 teaspoons per day. This amounts to kg of oil per person per month. Egg white 100 grams of white meat (chicken without skin, fish) can be consumed 2 3 times a week, provided they are cooked without fat, this is boiled, steamed, baked or roasted

Fried foods like samosa, bhujiya, pakoda, puri, vada, mixtures, chakli, etc.

Beverages

Egg yolk Red meat such as pork, mutton, beef Organ meats such as liver, heart, brain Processed meat such as salami, sausages Shell fish such as crabs, prawns, shrimps, oysters, lobsters Avoid carbonated or fizzy beverages and also alcoholic beverages Coffee / tea should be limited to 3 cups per day.

Eating out Encourage smaller portion sizes at restaurants and choosing cooking methods That contain less fat, like grilling, broiling, poaching and steaming. Keep it plain and simple when eating out. Eat foods that are familiar rather than venture into unknown territory. Eating at restaurant or party when overly hungry is not recommended. Filling up on lower calorie items at the beginning of a meal, such as tossed salad or broth-based soup, is a good idea. Refrain from eating very oily or rich foods. Clear soups or thick soups are preferable to cream soups. Boiled rice, plain roti or iddli should be preferred to biryani, pulao, puri and paratha, especially when eating out. Salads without rich dressings may be taken generously. Prefer fresh fruit or plain coffee after the meal to a bowl of dessert or ice cream.
I encourage 30 minutes of physical activity daily, leaving the type of activity up to the patient. And also I encourage my patients to purchase a pedometer and track their daily steps, adding 500 steps each week until theyre walking 10,000 steps per day.

*ENERGY EXPENDITURE ON VARIOUS PHYSICAL ACTIVITIES Activity Kcal/30 Activity mts Cleaning/Moppin 105 Shuttle g Gardening 150 Table Tennis Watching TV 43 Tennis Cycling 180 Volley Ball (15(Km/hr) Running 6 176 8 (Km/hr) (Km/hr) 327 12 (Km/hr)

(Kcal/30 minutes) Kcal/30 mts 174 122 196 90 261 375

10 (Km/hr) Walking 4 (Km/hr) Shopping Sleeping Sitting 80 102 28 43 Fishing Standing Typing Dancing 111 66 54 186