daily habit for healthy living

 Food group

Cereals: Cereals form the staple diet in India example: - rice, wheat, maize. Cereals generally lack lysine, however rice is richer in lysine compare to other cereals. Ragi, millet. Is rich source of proteins and calcium and known as poor man’s milk? Cereals do not contain vitamin A and vitamin C except yellow maize, which contain carotene.

1 cereal serving = 1 bowel of cooked rice or 2 phulkas or 2 slice of bread.

1 cereal serving will be supply about 100 calories and 2-3 grams of protein.

Legumes (pulse and dals):- pulse are rich source of pristine (up to 22-25%). vegetarian can meet their protein requirement include different pulses in their diet. But they lack of vitamin A and vitamin C. However, germination of pulses increases the vitamin c levels. socking and cooking of legumes destroy their anti-nutritional factors like tannin and try sin inhibitors and make them to easier to digest. Cereal-pulse combination in a proportional of 4:1 or 3:1 is enough for its supplementary effects.

1 serving of legumes = 1 bowel of cooked dals or pulse

1 serving of legumes = 100 calories and 6-7 grams of protein.

Vegetables: Green leaves vegetables are very rich source of vitamin B, carotene, iron, calcium, vitamin B complex and vitamin C. At least 50 gram should be consumed daily by everyone. Yellow-Orange vegetables are good source of vitamin B, carotene and lycopenes. Roots and tubers are rich in carbohydrate and contain some vitamin and minerals. Three to five serving of vegetables per day are a must and one of them must be a green leaf vegetable.

Fruits: - They are rich in source of vitamin, minerals and fibers. Green yellow and orange fruits like mango and papaya contain beta-carotene. Amla, citrus fruits and guava are rich source of vitamin C. Dried fruits like dates supply iron. Banana and jackfruit are good soured of energy. Two to three servings of fruits per day are recommended.

Milk and its products: - milk is a good source of protein , calcium and vitamins. It is deficient I iron and vitamin C. Whole milk has a higher % of fat (8-12%) where low-fat or toned milk has about three % fat . skimmed milk has very little or no fat. Two to three servings per day are recommended, where one serving = 1 cup (225-240ml).

A variety of menu preparation approaches can provide sufficient nutrition for vegetarians. The vegetarian food guide pyramid and vegetarian food guide rainbow (72, 73) suggest one approach. In addition, the following guidelines can help vegetarians plan healthful diets:

Choose a variety of foods including entire grains, legumes, dairy products, vegetables, fruits, nuts, seeds, and if desired, and eggs. Choose entire, unrefined foods often and minimize the intake of extremely sweetened, fatty and heavily refined foods. Pick out a variety of vegetables and fruits. If animal foods such as dairy products and eggs are used, choose lower-fat dairy products and use both eggs and dairy products in moderation. Use a frequent source of vitamin B-12 and, if sunlight exposure is limited, of vitamin D.