Rice, wheat, maize, jowar, millet etc. = 450 grams
Milk, curd, buttermilk etc. = 250 grams
Pulses like moong, urad, gram, masoor etc. = 100 grams
Leafless vegetables like bottle gourd, tinda, ridge gourd, ladyfinger, parwal etc. = 200 grams
Fluorescent from ghee, butter, oil etc. = 50 grams
Fruits like mango, melon, orange, banana, guava etc. = 50 grams
Total = 1100 grams
Additional Carbohydrates – Sweetness in foods is an indication of carbohydrates. Sugar and jaggery contain carbohydrates in abundance which are easily digested and give energy. An adult needs 40 grams of jaggery or sugar on the basis of daily routine.
Protein—Cells are formed in the body and the destroyed cells are rebuilt by protein. Like carbohydrates, protein also provides strength. Protein is found in pulses. Pulses contain 20-25% protein.
Fat—Grease in foods is indicative of fat. Oil, vegetable ghee are foods containing fat.
Iron—Iron forms blood. Lack of iron in the body reduces blood formation, which leads to anaemia. This occurs more in women. There are a lot of anaemia patients in India.
Identification of anaemia—Liver is unable to digest food due to lack of blood. This leads to gas formation. Whiteness in the lower eyelids, yellowing of the skin, fatigue, fainting, upset stomach and increasing weakness.
Sources of Iron-Iron cannot be eaten. It has to be obtained from food. Iron is found in abundance in tomatoes, spinach, honey etc. Amaranth (1.4 mg per gram), green coriander (10 mg per gram), dry soybean (8 mg per gram), dry pulses (7.4 mg per gram), peas (5 mg per gram), boiled bathua (5 mg per gram) contain iron. We should eat 15 to 20 mg of iron daily, which is obtained by eating these things.
