day’s requirement of above- mentioned food groups for an individual, multiply gram per portion with the number of portions For example, the quantity of cereals and pulses to be included for an adult man doing sedentary work is 375g ( x . ) and 75g ( x . ) respectively. Food groups Portion (g) Energy (Kcal) Protein (g) Carbohydrate (g) Fat (g) Cereals and Millets .
. Meat, chicken or fish . Milk (ml) and milk products . .
Roots and Tubers . Green leafy vegetables . . Other vegetables .
. Fruits Sugar Fats and oils Table . Portion size for menu plan Source: Dietary Guidelines for Indians - A Manual by Kamala Krishnaswamy, B. Sesikeran (Second Edition ) , NIN, ICMR Table .
Balanced diet for adults- sedentary/moderate/heavy activity (number of portions) Unit RECOMMENDED DIETARY ALLOWANCE AND MEAL - - RECOMMENDED DIETARY ALLOWANCES AND MEAL PLANNING Food grops g/portion Infants - months - - - Years - - - Girls Boys Girls Boys Girls Boys Cereals & millers . Pulses . . .
. Milk (ml) & milk products * Roots & tubers . . .
Green leafy vegetables . . . Others vegetables .
. Fruits Sugar Fat/ oil (visible) Dinner Cereals cup rice + chappatis Pulses ½ cup Vegetables ½ cup Curd ¼ cup Fruit medium Lunch Cereals cup