discouraged. f. Portion sizes While planning and preparing a meal, it must be ensured that the quantity prepared be easily consumed by the person of the given age, sex and activity. At the same time, the quantity must meet nutritional needs.
These quantities are referred to as “one serving portion” or “portion sizes”. . Steps in meal planning The following steps may be adopted in planning meals. .
Recommended Dietary Allowances To plan a balanced diet the first step is to know the recommended dietary allowances for different age groups. . Food list The next step is to prepare a food list ie., a list of quantities of various food groups to be included in the diet so that it is balanced and can meet the RDA. This can be done by Selecting foods from all the five food groups.
Deciding the quantities of the selected foods as multiples of portion sizes. The number of portion of various food groups to be included in planning a balanced diet for adults is given in Table- . Te form in which food is served influences food acceptance Raju drink your milk I dont like milk amma Raju drink this banana milkshake Hmm very tasty Unit RECOMMENDED DIETARY ALLOWANCE AND MEAL - - RECOMMENDED DIETARY ALLOWANCES AND MEAL PLANNING Portion (g) Type of work Sedentary Moderate Heavy Man Woman Man Woman Man Woman Cereals and millets . Pulses .
. Milk ml Roots and tubers Green leafy vegetables Other vegetables Fruits Sugar Fats and oils For vegetarians substitute one pulse portion with one portion of egg/meat/chicken/ fish Source: Dietary Guidelines for Indians - A Manual by Kamala Krishnaswamy, B. Sesikeran (Second Edition ) , NIN, ICMR To calculate the