PLANNING · Part 5

e.g. rice and wheat. ™ To improve protein quality the ratio of cereal protein to pulse protein should be : . ™ Two to three serving of pulses should be taken a day. ™ Include at least one medium size fruit. The fruit can be given raw without much cooking. ™ Five servings of fruits and vegetables should be included in a day ™ The diet should include minimum 100ml milk per day. ™ Foods rich in fibre should be included. ™ One-third of the nutritional requirements, at least calorie and protein should be met by lunch and dinner. group of - years doing moderate work and weighing kg . Similarly, an Indian woman - years old doing moderate work and weighing 55kg is referred to as the Reference woman. The RDA is based on scientific knowledge and prepared by the National Nutritional Advisory Committee (ICMR). The Committee revises the RDA every years. The current RDA for Indians was set up in . The recommended dietary allowances for Indians ( ) is given in table . . BALANCED DIET A “Balanced Diet” can be defined as one which contains different types of foods in such quantities and proportions that the need for calories, minerals, vitamins, and other nutrients is adequately met and a small provision is made for extra nutrients to, withstand short durations of leanness. A balanced diet should provide around - % of total calories from carbohydrates, - % from proteins and - % from both visible and invisible fat. In addition, a balanced diet should provide bioactive phytochemicals such as dietary fibre, antioxidants and other nutraceuticals which have positive health benefits. Food Nutrients Different food in the right amount and proportion provide all essential nutrients and thus make a balanced diet Fig. . Balanced diet Unit RECOMMENDED DIETARY ALLOWANCE AND MEAL - - RECOMMENDED DIETARY ALLOWANCES AND MEAL PLANNING Food Groups C e r e a l s , M i l l e t s a n d P u l s e s V e g e t a b l e