Practical File (Normal Nutrition and Meal Planning)

Department of Food Science and Nutrition
College of Community and Applied Sciences, Maharana Pratap

University of Agriculture & Technology
Udaipur
CERTIFICATE
This is to certify that Ms. / Mr. Garvisha Chanderiya Of
Class B.sc 2nd year , FND of CCAS, MPUAT, Udaipur has

satisfactorilycarried out the work assigned in the departmental
laboratory during
The 4th Semester, year 2nd .
Course Teacher
Head of the Department

Contents
PAGE
S. NO. EXPERIMENT TOPIC Teacher’s Sign
NO.
1 Standardization of serving size, 6

portions and cost of locally available
foods
Planning and preparation and nutrient
2 calculation of diets for different age 14
groups- preschool children, school going
children, adolescents and adults
Packed lunches for school children
40
3
Meal planning and preparation of diets for

4 46
special occasions
Practial1
Standardization of serving sizes,
portion
Food is the basic necessity of life. It provides material for tissue building, growth
and maintenance, provides energy, protect the body against various diseases and
regulates the body processes. The food contains various nutrients like
carbohydrates, protein, fat, vitamin, minerals, fiber and water which perform the
various functions in the body.
The intake of food varies from individual to individual and from food to food. A
serving size can be explained as the quantity of food material (raw or cooked),
served in a meal at a time to an individual.
The serving size depends upon the type of preparation, the meal of the day in
which it is served and the age of the individual. For example a katori (bowl) of
curd is lunch or dinner for an adolescent girl would be one serving but for a
preschooler or during childhood one serving would be half bowl of the curd.
Similarly, a glass of milk in breakfast would be one serving at that time whereas
1 cup of tea would be one serving at any time of a day.
An individual may consume one serving or more in a particular meal depending

upon various factors. For a balance diet number of servings / portions means the
number of times a food from each of the basic food group is served in different
meals of a day. If an individual consumes recommended number and size of
servings / portions in a day his / her diet will be a balanced diet.
Portion is how much food one choose to eat at one time, whether in a restaurant,
from a package or in one’s own kitchen. A portion is 100 percent under our
control. Many foods that come as a single portion actually contain multiple
servings.
Serving size : it is the amount of food or drink that is generally served . a distinction is made
between a portion size as determined by an external agent, such as a food manufacturer, chef , or
restaurant , or we can say ‘self selected portion size’ in which an individual has control over the
portion in a meal or snacks .
Portion size : it is the amount of each food that you are supposed to eat during a meal or snack. A
portion is the amount of food that you actually eat. If you eat more or less than the recommended
serving size, you may get either too much ot too little of the nutrients you need .
Cost of locally available common foods :
S.No Name of the food Cost / Kg
Cereals and millets

1. Wheat 20
2. Rice 40
3. Ragi 30
4. Bajra 30
5. Maize 30
6. Rice flakes 40
7. Wheat flour 30
8. Refined flour 40
9. Semolina 60
10. Vermicelli 40
Pulses and Legumes
1. Bengal gram 80
2. Black gram 60
3. Green gram 120

4. Lentil 50
5. Peas 20
6. Kidney beans 80
7. Soyabeans 40
8. Black eye beans 800
9. Cluster beans 60
10. Pigeon pea 60
Milk and Milk Products /Meat, poultry and sea foods

1. Milk 40
2. Curd 50
3. Cheese 400
4. Yogurt 120
5. Chicken 200
6. Fish 350
7. Egg 6 [per egg]
8. Meat 400
9. Beef 350
10. Pork 350

Fruits
1. Apple 100
2. Banana 40
3. Orange 20
4. Pomegranate 100
5. Muskmelon 30
6. Green grapes 80
7. Black grapes 90
8. Guava 50
9. Jack fruit 130

10. Ripe mango 100
11. Unripe mango 80

12. Papaya 40
13. Pears 130

14. Pineapple 40
15. Watermelon 20
Leafy Vegetables
1. Potato 20
2. Tomato 40
3. Capsicum 80
4. Ginger 60
5. Onion 40
6. Lemon 50
7. Cucumber 40
8. Fresh red chilli 120

9. Spinach 40
10. Amaranth leaves 40

11. Indian gooseberry 100
12. Ash gourd 40

13. Beet root 30
14. Bitter gourd 40

15. Bottle gourd 35
16. Lima bean 100

17. Carrot 20
18. Cabbage 20
19. Cauliflower 40
20. Colocasia 15
21. Coriander leaves 20
22. Curry leaves 10

23. Brinjal 30
24. Fenegreek leaves 35

25. Garlic 120
26. Mint leaves 20

27. Mushroom 100
28. Mustard leaves 20

29. Sweet potato 40
30. Ridge gourd 40

31. Ladies finger 40
32. Pumpkin 30
Fats
1. Butter
2. Ghee
3. Almond oil
4. Groundnut oil
5. Coconut oil
Sugars
1. Sugar 40
2. Jaggery 50
Teacher’s Signature and Remarks:

Practical 2
Planning, preparation and nutrient calculation of diets
I) Preschool Children
The rapid growth which occurs in foetal life and during infancy is followed by a
long period of gradual growth during childhood. Growth is generally slower
than in the first year of life (preschool age 1-6 years) but continues gradually.
The child may gain in weight 150 – 200 g per month between one and two
years. Activity increases as child becomes more mobile. By age of 2 years
dentition develops completely. Therefore increased range of foods can be
safely eaten. There is an increased need for all nutrients, but the pattern of
increase varies for different nutrients in relation to their role in growth of
specific tissues. Preschool years are the best time for a child to start a healthy
pattern of living and eating, focusing on regular physical activity and nutritious
foods.
Nutritional requirements
Energy: The RDA suggested by ICMR in 2010 reduced from the earlier
recommendations the energy requirement of children aged 1 – 2 years by 7
percent to fit with energy requirement of infants. Energy is required for growth
and activity. Insufficient food leads to under nutrition resulting in inadequate
weight gain but also growth hindrance. Up to 10 years of age there is no
difference in sex for RDA. Due to improper weaning practices, the child may not
meet calorie and protein requirement leading to Protein Energy
Malnutrition. Insufficient calorie intake leads to protein deficiency.
Protein: There is increase in muscle mass and bone growth which requires
positive nitrogen balance. It can be met by protein intake of 1.5 to 2g/ kg body
weight. The increase in total body size requires larger vascular system to transport
nutrients to tissues and all waste products away from tissues. Therefore increase
in demand for nutrients for blood formation like protein, iron, folacin and
pyridoxine. Bone growth also creates a need for increased protein intake.
Fat and essential fatty acids: Fat (visible + invisible) for preschool children
should meet 25% of total energy and 5-6% of essential fatty acid from total fat. To
provide 25 per cent fat calories, the minimum level of visible fat in the diet of
children should range between 25 – 27 g / day.
Minerals:
 Calcium: Calcium requirement of children is calculated on the basis of the

amount of calcium accretion in the body. This deposition is not uniform
throughout growing period, but would be relatively greater during early
childhood and during adolescence than other periods of growth. All
dietary calcium is not absorbed; therefore 600mg is prescribed but the
actual requirement is less. Milk is the best source of calcium for children
(1-2 glasses/ day)
 Iron: During growth period, with each kilogram increase in body weight,
30mg of iron is required. On an average increase in body weight is 2
kg/year. Therefore 0.2 to 0.5 mg/kg of body weight per day of iron is
required. Within the first year of life the full term infant almost doubles
its total iron content and triples its body weight. The RDA (2010)
recommends 9 – 13 mg of iron per day.
To meet the increased demand for iron, iron rich foods like rice flakes, egg
yolk, and green leafy vegetables should be included in the diet. Dietary
lack of iron accompanied by hook worm infestation can lead to anaemia.
Vitamins:
 Vitamin A: vitamin A requirements of children have been computed from
the requirement figures of infants and adults taking into account
growth rates at different ages. Deficiency symptoms such as bitot spots,
night blindness are high in Indian children. Therefore good amount of
milk, eggs, carrots, green leafy vegetables etc. should be included in the
diet. Vitamin A of 400µg/day has been suggested including the safety
allowances.
 Vitamin D: Requirement of 200 I.U/day of is suggested. Experts suggest

outdoor physical activity is a means of achieving adequate vitamin D
status.
 Vitamin B: The daily allowances of B – vitamin requirements are based

on energy intake. The allowances per 100 Kcal are 0.5 mg thiamine, 0.6
mg riboflavin and 6.6 mg niacin equivalents.
Meal Planning
Step I: Personal Data
Age : 1-3 years
Gender : female
Height : -
Weight : 11.7kg
Socio economic status : middle class
Food preference : vegetarian
Pathological condition : normal
Physical activity : -
Step II: Recommended Dietary Allowances
Energy : 1010kcal
Protien : 11.3g/d
Fat : 25g
CHO : 130g
Calcium : 500mg
Iron : 8mg
Vitamin A : 390ug
Step III: Food Exchange Plan
Food Exchange No. of exchange Energy (kcal) Protein (g) CHO (g) Fat (g)
Milk 2 340 4.3 6 13.4

Meat - - - - -
Pulse 1 210 3.5 11.4 1.3

Cereal 5 451 8.1 51.3 -
Vegetable A 2 64 - - -
Vegetable B 2 80 - 14 -
Fruit 2 80 - 7.5 -
Fat (oil) 2 90 - - 10
Sugar 2 40 - 60 -
18 1210 15 140.5 23.5
Step IV: Distribution of Food Exchange
Food No. of E.M. B.F. M.M. Lunch E.T. Dinner B.T.

exchange exchange
Milk 2 0.6 - 1 - - - 0.4

Meat - - - - - - - -
Pulse 1 - - - - - 1 -
Cereal 5 1 1 - 2 - 1 -
Vegetable 2 - - 1 1 - - -
A
Vegetable 2 - - - 1 1 - -
B
Fruit 2 - - - - 1 - 1
Fat (oil) 2 - - - 1 - 1 -
Sugar 2 1 - - - - - 1
Step 5 : Diet Planning And Calculation
Meal Menu Ingredient Amount Energy Protei Fat (g) Iron Calicum Vitami
(kcal) n (g) (mg) (mg) nA
(ug)
E.M. Chocolate Milk 150 110 4.89 6.72 0.22 117 20.50
milk sugar 2 1.166 0.003 0.008 0.125 - -
sweet sweet 18 109 1.3 4.9 1.85 0.152 12.6
biscuit biscuit
B.F. Poha Flaked rice 20 71.35 1.488 0.228 0.192 2.0 0.3
peanuts . . . . . . .
onion 5 26.22 1.182 1.981 0.12 3 1.85
green chilli 5 2.85 0.091 0.008 0.6 2 1.2
5 2.135 0.118 0.036 0.31 1.52 2.1 .
. . . . . . .
M.M. Gajar Carrot 200 53.984 0.98 0.6441 2.1 0.3 168 180 3969
halva milk 250 270.61 8.15 6.45 105.2
Lunch Bhindi Ladyfinger 20 35 1.9 0.2 0.3 10 90
chapati wheat 40 129.2 4.228 0.606 1.0 9.6 58
cucumber flour . 10 . . . . . 2 .
tomato 10 1.97 0.09 0.047 0.18 4 19.1
onion 10 5.71 0.182 0.016 0.12 1.52 2.4
green chilli . 4.26 0.236 0.072 0.312 . 2.1
cucumber 10 . . . . 2.0 .
1.976 0.076 1.6 0.12 -
E.T. Beetroot Beetroot 20 7.184 0.39 0.028 0.35 5.49 -
apple apple 30 19.31 0.093 0.159 0.18 3.0 -
Dinner Dal Moong 15 44.44 3.37 0.171 0.58 11.25 7.35

paratha wheat 20 64.6 2.114 0.303 0.5 4.8 29
flour
B.T. Milk Milk 50 54.122 1.63 3.29 1.0 60 135.3
papaya sugar 5 1.75 - - - - -
papaya 15 3.61 0.063 0.024 0.3 180 105.2
Total

II) School Age Children
The school age period has been called the latent period for growth. The
rate of growth slows down and body changes occur gradually. Girls usually
out stand boys in the period of growth. The slow rate of growth during this
period results in a gradual decline in the food requirement per unit body
weight.
Calories and Proteins:
 Requirement for boys is increased from 7-9 to 10-12 years as the reserves
are being built for the demands of approaching adolescent period.
 Girls require more protein between 10-12 years for approaching menarche.
Minerals:
Calcium: 10 – 12 years old children require more calcium than adults to meet
skeletal growth demands.
Iron:
 Requirement increases as the blood volume increases by 1 g/dl

 Requirement is lower for 10- 12 years girls compared to boys as rate of
absorption is higher in girls i.e. 5%. Muscular growth is more in boys
which demands for more iron requirement.
Vitamins:
 Vitamin A and vitamin C: Same as adults

 Vitamin B requirement is related to that of calorie requirement
Food requirements
 Children who skip breakfast do not make up for nutrient and energy
deficits later in the day and tend to perform more poorly in tests of
cognition than those who eat breakfast.
 While eating with other children at school, the child observes different
attitudes towards food and tastes new foods which he may not normally
accept. Television also has an influence in food selection.
Dietary guidelines
 The diet should include foods from all 5 food groups

 Nutritional requirements should meet their increasing activity, growth,
and special needs during sickness and injury.
 Quick menus and yet nutritionally satisfying
 Variety in colour, texture, taste and flavour
 Climatic and weather conditions are important consideration. In hot
weather extra liquids and salts are to be given because children do not
generally like to drink plain water.
 Should suit to varying appetites of children. They prefer small snack
meals at frequent intervals than few large ones
 Introduce new foods at frequent intervals
 They should be encouraged to eat with family members
Meal Planning
Step 1 : Personnal Data
Age : 7-9years
Gender : female
Height : -
Weight : 25.3kg
Step 2 : RDA
Energy : 1700kcal
Protien : 23.3g/d
Fat : 30g
CHO : 130g
Calcium : 650mg
Iron : 15mg
Vitamin A : 630ug
Step 3 : Food Exchange Plan
Food No. of Energy (kcal) Protein (g) CHO (g) Fat (g)
Exchange exchange
Milk 3 510 62 36 12.3
Meat - - - - -
Pulse 2 305 6 34 -
Cereal 7 630 11.7 105 -
Fruit 3 120 - 30 -
Fat (oil) 2 90 - - 10
Sugar 2 40 - 10 -
Total 18 1794 23.9 214.5 32.3
Step 4 : Distribution Of Food Exchange

exchange exchange
Milk 3 1 - - - 1 - 1
Meat - - - - - - - -
Pulse 2 - - - 1 - 1 -
Cereal 7 1 - 1 2 1 2 -
Vegetabl 2 - - - 1 - 1 -
eA
Vegetabl 2 - 1 - 1 - - -
eB
Fruit 3 1 1 - - - - 1
Fat (oil) 2 - - - 1 - 1 -
Sugar 2 0.5 - 0.5 - 0.5 - 0.5
Meal Menu Ingredient Amoun Energy Protei Fat (g) Iron Calicu Vitami
t (kcal) n (g) (mg) m n A (ug)
(mg)
E.M. Milk Milk 250 270.61 8.15 16.45 0.3 180 105.2
cocos sugar 5 1.75 - - - - -
papaya cocos 20 109 1.3 4.9 1.85 0.152 12.6
papaya 15 3.61 0.063 0.024 0.23 15.02 666
B.F. Cucumbe Cucumber 20 3.952 0.14 3.2 0.12 2.0 -
r fruit watermelo 20 16 0.2 0.2 7.9 11 0
n
M.M. Suji halva Semolina 20 67.309 2.276 0.16 0.11 23 3.0
almond 5 30.72 0.920 2.92 0.51 0.51 23.0
sugar 5 1.75 - - - - -
Lunch Toor Toor 15 45.88 3.06 0.283 5.268 12.03 4.436
masoor masoor 15 48.78 3.65 0.112 4.88 6.18 2.56
dal ladyfinger 20 35 1.9 0.2 0.3 10 90
bhindi wheat 60 193.82 6.342 0.91 3.5 35 145
chapati flour . . . . . . .
tomato 10 1.97 0.09 0.047 0.18 2 19.1
onion 10 5.71 0.182 0.016 0.12 4 2.4
green chilli 10 4.26 0.236 0.072 0.312 1.52 2.1
. . . . . .
E.T. Milk Milk 250 270.61 8.15 16.45 0.3 180 105.2
sweet sugar 2 1.166 0.003 0.008 0.125 - -
biscuit sweet 18 109 1.3 4.9 1.85 0.152 12.6
biscuit
.
Dinne Chana dal Chickpea 20 240.2 3.754 1.022 5.90 81.73 11.4
r bengan brinjal 10 24 1.4 0.3 0.4 18 74
chapati wheat 60 193.82 6.342 0.91 3.5 35 145
flour . . . . . . .
tomato 10 1.97 0.09 0.047 0.18 2 19.1
onion 10 5.71 0.182 0.016 0.12 4 2.4
green chilli 10 4.26 0.236 0.072 0.312 1.52 2.1
B.T. Milk Milk 250 270.61 8.15 16.45 0.3 180 105.2
banana sugar 2 1.166 0.003 0.008 0.125 - -
banana 30 66.972 0.72 0.192 0.12 5.1 23.4
Total
III) Adolescents
 The period of transition from childhood to adulthood is called
adolescence with accelerated physical, biochemical and
emotional development.
 The final growth spurt occurs during this period.
 The growth spurt of boys is slower than that of girls. There are
many body changes due to influence of hormones.
 Most noticeable changes are increase in height and weight
and development of secondary sexual characteristics. Girls
usually attain menarche during this growth spurt.
 They attain their adult stature between 18 – 20 and bone
mass continues to increase up to age of 25.
Energy:
 Energy needs increase with metabolic demands of growth and energy expenditure.
 Girls consume fewer kilo calories than boys.
 Increase in appetite leads to satisfying their hunger with snack foods
that are high in sugar and fat and low in protein.
 Difference in calorie intake of boys and girls starts from 10 years and
boys take higher calories than girls.
 Difference in calorie intake of boys and girls starts from 10 years and
boys take higher calories than girls.
Proteins:
 Protein needs represent 12 – 14 % of energy imtake.

 Protein intake exceeds 1 g / kg body weight for pubertal changes in both
thesexes and for developing muscle mass in boys.
 The protein requirement for both boys and girls are same up to the age of
ten years. But there is gradual difference in their requirements from the
age of 10 years where the boys have a higher requirement compared to
girls. Between 10 -12 years the requirement of protein for girls is higher
compared to girls. Between 10 – 12 years the requirement of protein for
girls is higher compared to boys. Later boys’ requirement is more than
girls of the same age.
Minerals:
Calcium: Adolescents need more calcium than adults to meet their skeletal
growth. About 150 mg of calcium must be retained each day to allow for the
increase in bone mass.
Iron: Iron is needed to ensure adequate intake of iron as they lose 0.5 mg /
day during menstruation. During adolescence there is an increase in body
mass corresponding to about 4.3 kg / year in the female. With a further
increase in haemoglobin by 2g / dl in boys and 1g / dl in girls, the respective
requirement for growth alone is 0.7 mg / day in boys and 0.45 mg / day in girls
while the obligatory losses also increase with age.
Zinc: Zinc deficiency is not normally seen in adolescents. Zinc supplements have
been shown to increase the pubertal growth in adolescents from pubertal delay.
Vitamins:
 Vitamin B – Thiamine, riboflavin and niacin increase as per the requirement of

calories.
 Folacin and B 12are essential for transmission to synthesize non
essential amino acids. The requirement for B6 is increased.
Premenstrual tension can be reduced if adolescent girls consume 100
mg / day of vitamin B6.
 Vitamin A, C, and E: The structural and functional integrity of newly
formed cells depend on the availability of these vitamins.
Food habits
Physical and psycho-social pressures influence adolescents eating habits. Boys

fare better than girls in that their large appetite and sheer volume of food leads
them to consume adequate nutrients. But the adolescent girls
 Gain weight easily as their physiologic sex differences are associated with
fat deposits during this period and comparatively lack of physical activity.
 Social pressures and personal tensions concerning figure control will
force them to follow unwise, self-imposed crash diets for weight loss.
 Self starvation may result in complex and far reaching eating disorders
like anorexia nervosa and bulimia.
Teenagers have the reputation of having the worst eating habits. They may
skip a meal. Or they may eat fast foods which are generally inadequate in
calcium and vitamin A but high in calories, saturated fat and sodium.
Dietary guidelines
Diet in adolescence is very important because it influences the future nutritional status.
 The diet should include foods from all the 5 food groups.
 Adequate and well balanced nutritious food should
be provided to prevent obesity and malnutrition.
 Enough calcium is required to increase bone density and to delay onset of osteoporosis.
 Include iron rich foods to prevent anaemia.
 Include fruits, green leafy vegetables and other vegetables to meet
vitamin and mineral needs.
 Provide variety in colour, texture, taste and flavour.
 Regular physical activity is essential to regulate appetite.
 Home based foods are good and do not get addicted to eating out.
 Avoid empty calorie foods such as carbonated beverages.
 No meal of the day should be missed out.
Meal Planning
Age : 13-15 year

Gender : female
Height : -
Weight : 49.5 kg
Step 2 : RDA
Energy : 2020kcal
Protein : 34.7g
Fat : 35g
CHO : 130g
Calcium : 1000mg
Iron : 30mg
Vitamin A : 890ug
Exchange exchange
Milk 3 510 12.5 36 26
Meat - - - - -
Pulse 3 300 14 51 -
Cereal 9 830 12 135 -
Fruit 3 120 - 30 -
Fat (oil) 2 90 - - 10
Sugar 2 40 - 10 -
Total 26 2010 37.5 259 36

exchange exchange
Milk 3 1 - - - 1 - 1
Meat - - - - - - - -
Pulse 3 - - - 1 1 1 -
Cereal 9 - 1 3 - 2 -
Vegetabl 2 - - - 1 - 1 -
eA
Vegetabl 2 - - - 1 - 1 -
eB
Fruit 3 1 - 1 - - - 1
Fat (oil) 2 - - - 1 - 1 -
Sugar 2 1 - - - - - 1
Meal Menu Ingredient Amou Energy Protein Fat (g) Iron Calicu Vitam
nt (kcal) (g) (mg) m in A
(mg) (ug)
E.M. Milk Milk 250 270.61 8.15 16.45 0.3 180 105.2
custard sugar 5 1.75 - - - - -
apple custard 50 18.8 0.42 0 0.35 15 17.6
apple
B.F. Suji halva Semolina 20 67.309 2.276 0.16 0.11 23 3.0
almond 5 30.72 0.920 2.92 0.51 0.51 23.0
M.M. Fruit salad Apple 60 38.62 0.186 0.318 8.37 3.0 -
banana 60 66.972 0.75 0.192 14.97 10.2 46.8
orange 40 21.60 0.248 0.104 4.724 4.65 65.2
grapes 30 11.28 0.21 0.039 2.376 13.0 552.0
papaya 70 16.875 0.294 0.112 3.227 1.32 22.7
strawberry 20 4.966 0.194 0.112 0.68 3.54 56.0
Lunch Palak Spinach 30 26 2.0 0.7 1.1 21.9 1674
paratha chickpea 20 240.2 3.754 1.022 7.912 81.73 11.4
chana onion 10 5.71 0.182 0.016 0.12 4.0 2.4
dal , tomato 10 1.97 0.09 0.047 0.18 2.0 19.1
chapati green chilli 10 4.26 0.236 0.072 0.629 3.04 4.2
wheat flour 60 193.82 6.342 0.91 3.5 34 145
oil 10 90 - 10 - - -
E.T. Buttermilk Milk 250 270.61 8.15 16.45 0.3 180 105.2
roasted chickpeas 20 240.2 3.754 1.022 7.912 81.73 11.4
chickpeas
Dinne Mixed Moong 15 44.44 3.37 0.171 0.58 11.25 7.35
r pulses brown 20 240.2 3.754 1.022 7.912 81.73 11.4
with chickpea . . . . . . .
vegetable masoor 15 48.78 3.65 0.112 4.88 1.18 2.56
chapati onion 10 5.71 0.182 0.016 0.12 4.0 2.4
tomato 10 1.97 0.09 0.047 0.18 2.0 19.1
cauliflower 10 6.6 0.59 0.13 4.0 62.6 -
lemon 10 3.688 - 0.074 0.35 - 0.6
oil 10 90 - 10 - - -
wheat flour 40 129.21 4.228 0.612 1.5 16 102
B.T. Turmeric Milk 250 270.61 8.15 16.45 0.3 180 105.2
milk sugar 5 1.75 - - - - -
fruits apple 30 38.62 0.186 0.318 0.18 3.0 -
Total

I) Adults
Our body requires different nutrients in varying proportions so as to maintain

proper body functions. By the time one reaches adulthood, body growth,
particularly in terms of height and body stature, stops to a certain extent.
Despite the fact that there is not much of apparent growth, the breakdown
and repair of body tissues goes on continuously even among adults.
Therefore, adequate amounts of all the essential nutrients need to be
provided to adults through their diets for maintaining both physical and
mental health. Proper nutrition in adulthood ensures good health right until
old age.
Various factors which affect our body needs for different nutrients include
age, sex, activity and the body weight, height and composition, i.e., the body
physique. Apart from these, climatic conditions, body growth, physiological
and pathological stress also influence the body’s need for various nutrients.
In case of adults, the nutritional requirements for men and women differ
primarily due to the difference in their body weights and body composition
and not due to a direct influence of the sex.
Nutrient needs and Recommended Dietary Allowances
Age, sex, activity and body weight largely determine the nutrient requirements of
an individual. Since recommended dietary allowances for various nutrients
cannot be given for any individual person, ICMR has based the recommended for
adults in terms of Reference: Indian Man and Woman.
ENERGY: The nutrient needs particularly that of energy are affected by a number
of factors. However, for an average Indian adult, in view of similarity in certain
factors and environmental conditions of living, the recommended energy
allowances given by ICMR are broadly based on the sex and physical activity.
In case of energy, the recommended dietary allowances represent only the

average daily requirements corresponding to average daily energy expenditure.
The energy requirement of an individual has been defined as “the level of energy
intake from food that will balance energy expenditure when the individual has a
body size and composition and leave of physical activity, consistent with long
term good health, and that will allow for maintenance of economically necessary
and socially desirable activity”.
The energy input must equal the output in order to maintain energy balance
which corresponds to a steady state of health. However, it is not essential that
one should be in energy balance on day – to – day, but over a period of a week or
a fortnight one’s average energy intake and expenditure should balance.
In case of adults, the body needs energy for:

 Basal metabolic rate (BMR), i.e., for metabolic activities and the
maintenance of body temperature.
 Regulatory thermogenesis, which includes the metabolic response to
food ingested (i.e., the use of energy in digestion, absorption and
metabolism of the ingested nutrients) as well as the body’s response
to stimuli such as cold, stimulants and drugs.
 Physical activity, which includes the cost, quantum and the type of
activity related to essential economic or occupational as well as the
discretionary or non – occupational activities (including household
tasks, socially desirable activities and the ones aimed at
maintenance of physical fitness).
PROTEIN: The average daily protein requirement of an Indian adult, in terms of a

high quality protein like milk, egg, at the physiological level is estimated to be 0.5
g / Kg of body weight. One gram per kilogram of body weight is the RDA for men
as well as women is suggested considering protein of mixed vegetable origin with
NPU 65 relative to egg. The estimates of nitrogen losses and the amount of
nitrogen and the amount of nitrogen needed to maintain balance have a
coefficient of variation in the same individual from day to day. The figure of 0.1 g /
Kg body weight includes a 30 per cent addition to cover this variability.
FAT:
Recommended total fat calories are between 15 – 30 per cent E (energy). In the
diets of adults in India, about 20 per cent energy is derived from fats. At all levels
of calorie intake, invisible fat furnishes about 9 per cent energy and visible fat 10
per cent. This would come to 10 – 20 g of per day depending upon the level of
calories consumed.
In habitual diets of our country, which are cereal – legume based, about half the
invisible fat (6 per cent energy) is composed of linoleic acid. The Expert FAO /
WHO consultation committee has placed it at 3 per cent energy. It has also been
deduced to be 5g per day. This requirement can be met even by the invisible fat
component of existing Indian diets.
A higher level visible fat intake of 20 – 40 g / d is recommended in accordance

with physical activity to provide energy density and palatability to the diet. A
minimal intake of 12 g visible fat can meet linoleic acid requirement.
Saturated fatty acids, cis – monosaturated fatty acids, proteins and cholesterol can
increase essential fatty acid requirements. It would appear prudent to choose the
visible or cooking fat from unsaturated vegetable oils. Blend of two or more
vegetable oils ensures the recommended intake of fatty acids.
Diet and Feeding Pattern:

To maintain good health, diets of the adult men and women should include all the
nutrients in required amounts. Their diets should, therefore, be well balanced and
include adequate amounts of foods from all the food groups.
In addition to the general factors to be considered while planning meals, care

should be taken that none of the meal is missed by the individual. The day’s
nutritional needs of the individual should be divided almost equally in the three
main meals, i.e., breakfast, lunch and dinner. As far as possible, each meal in
itself should be well balanced and should include foods from different food
groups. In case of persons going to office or to the place of work outside home, a
packed lunch needs to be given. The packed food should be nutritious, well
balanced, attractive and easy to pack, carry and handle. Deficiencies in the packed
lunch, if any, can be made good at other meals especially the evening tea or
dinner time.
While planning nutritionally adequate diets for adults, careful attention needs
to be given to the type and amount of fat included in the diet. For this, oils
containing adequate amounts of monounsaturated and poly – unsaturated fatty
acids MUFA and PUFA such as coconut oil, sunflower oil, soyabean oil, etc., should
be included in the diets of adults so as to reduce the risk of hypertension,
atherosclerosis and other cardiovascular disorders during middle age and old age.
Care should be taken to include adequate amounts of raw fruits and vegetables so
as to provide sufficient dietary fibre.
Meal Planning
Meal Planning [ Male ]
Age : 30 years
Gender : Male
Height : 1.73 m
Weight : 65 kg
Socio economic status : Middle class
Food preference : Vegetarian
Pathological condition : Normal
Physical activity : Sedentary
Step 2 : RDA
Energy : 2110 kcal

Protien : 54 g/d
Fat :
Mini . t . eat : 20%E
Visible fat : 10%E
Invisible fat : 10%E
Calcium : 1000mg/d
Iron : 19 mg/d
Vitamin A : 1000ug/d
Exchange exchange
Milk 2 340 16 24 20
Meat - - - - -
Pulse 4 400 28 68 -
Cereal 11 770 22 165 -
Vegetable A 2 40 2 2 -
Vegetable B 2 80 4 14 -
Fruit 2 80 - 20 -
Fat (oil) 6 270 - - 30
Sugar 2 40 - 10 -
Total 2020 72 303 50

exchange exchange
Milk 2 0.6 - - - 0.4 - 1
Meat - - - - - - - -
Pulse 4 - 1 - 2 - 1 -
Cereal 11 1 - 1 4 1 4 -
Vegetabl 2 - - - 1 - 1 -
eA
Vegetabl 2 - - - 1 - 1 -
eB
Fruit 2 - 1 - - - 1 -
Fat (oil) 6 - 1 1 2 - 2 -
Sugar 2 0.6 - - - 0.4 - 1
Meal Menu Ingredien Amo Energy Protein Fat (g) CHO (g) Iron Calicu Vitam
t unt (kcal) (g) (mg) m in A
(mg) (ug)
E.M. Milk Milk , 150 110 4.89 6.72 7.41 0.22 117 20.50
,toast sugar , 5 1.75 - - 0.39 -- - -
toast 60 212.92 6.216 0.456 44.562 2.5 24 14.5
B.F. Mixed Moong , 15 44.44 3.37 0.171 6.9145 0.58 11.25 7.35
sprouts chana , 15 49.79 3.23 0.796 7.008 8.91 5 24.75
, juice tomato , 10 1.97 0.09 0.047 0.271 0.18 2.0 19.1
orange , 30 11.28 0.21 0.039 2.376 - - -
oil 5 45 - 5 - - - -
M.M. Poha Flaked 20 71.35 1.488 0.228 15.35 0.192 2.0 0.3
rice , . . . . . . . .
peanut , 5 26.22 1.182 1.981 0.863 0.12 3 1.85
onion , 5 2.85 0.091 0.008 0.544 0.6 2 1.2
green 5 2.135 0.118 0.036 0.293 0.31 1.52 2.1 .
chilli , . . . . , . . .
oil 5 45 - 5 - - - -
Moong Moong , 60 177.77 13.51 0.684 27.67 0.348 11.75 7.35
Lunch dal , tomato , 10 1.97 0.09 0.047 0.272 0.18 2.0 19.1
chapati onion , 10 5.71 0.182 0.016 1.158 0.12 4.0 2.4
, green 10 4.26 0.236 0.072 0.586 0.156 3.04 2.1
palak , chilli , . . . . . . . .
beetro wheat 80 258.43 8.456 1.224 51.331 3.5 38 20.1
ot flour , . . . . . . . .
palak , 200 49.18 4.28 1.28 4.1 0.66 21.9 1020
beetroot, 20 7.184 0.39 0.028 1.236 0.35 5.49 -
oil 10 90 - 10 - - - -
E.T. Tea , Milk , 50 54.122 1.63 3.29 4.195 0.1 60 135.3
sweet sugar , 2 1.166 0.003 0.008 0.262 0.125 - -
biscuit sweet 18 109 1.3 4.9 15 1.85 0.152 12.6
biscuit
Dinne Toor Toor , 15 45.88 3.06 0.283 7.339 5.268 12.03 4.436
r masoo masoor , 15 48.78 3.65 0.112 7.879 4.88 1.18 2.56
r dal , tomato , 10 1.97 0.09 5 0.271 0.18 2.0 19.1
chapati onion , 10 5.71 0.182 0.047 1.158 0.12 4.0 2.4
, rice , green 10 4.26 0.236 0.016 0.586 0.156 3.04 20.3
aloo chilli , . . . 0.072 . . . .
mater , potato , 30 21.118 0.462 . 4.467 0.18 10.12 1.85
fruit , pea , 20 61.186 4.086 0.069 7.334 1.41 15.0 7.8
salad corriender 5 1.567 0.762 0.378 0.096 0.07 10.5 339
leaves , . . . 0.035 . . . .
wheat 60 193.82 6.342 . 38.50 2.5 24 14.5
flour , . . . 0.91 . . . .
rice , 20 71.890 1.588 . 15.648 0.96 3.0 0.6
papaya , 15 3.61 0.063 0.104 0.691 0.24 0.053 1.17
oil 10 90 - 0.024 - - - -
10
B.T. Milk Milk , 250 270.61 8.15 16.45 20.97 0.3 180 105.9
sugar 5 2.917 0.008 0.02 0.65 - - -
Total 2206.8 80.279 70.55 297.38 37.27 1012 1821.
15 1 5 2 51
Meal Planning [ Male ]
Age : 30 years
Gender : Male
Height : 1.73 m
Weight : 65 kg
Food preference : Non vegetarian
Step 2 : RDA
Energy : 2110 kcal
Protien : 54 g/d
Fat :
Mini . t . eat : 20%E
Visible fat : 10%E
Invisible fat : 10%E
Calcium : 1000mg/d
Iron : 19 mg/d
Vitamin A : 1000ug/d
Exchange exchange
Milk 2 340 16 12 20
Meat 1 70 7 - 5
Pulse 0 - - - -
Cereal 13 910 26 195 -
Vegetable A 2 - - - -
Fruit 5 200 - 40 -
Fat (oil) 6 270 - - 30
Sugar 6 120 - 30 -
Total 2030 55 298 55

exchange exchange
Milk 2 0.6 - - - 0.4 - 1
Meat 1 - - - - - 1 -
Pulse 0 - - - - - - -
Cereal 13 1 2 1 4 1 4 -
Vegetabl 2 - - - 2 - - -
eA
Vegetabl 3 - - - 1 1 1 -
eB
Fruit 5 2 1 - - - - 2
Fat (oil) 6 - 1 1 2 - 2 -
Sugar 6 1 1 2 - 1 - 1
Meal Menu Ingredien Amoun Energy Protei Fat CHO Iron Calicu Vitami
t t (kcal) n (g) (g) (g) (mg) m (mg) nA
(ug)
E.M. Milk , Milk , 150 110 4.89 6.72 7.41 0.22 117 20.50
sweet sugar , 5 1.75 - - 0.39 - - -
biscuit, sweet 18 109 1.3 4.9 15 1.85 0.152 12.6
fruit biscuit , . . . . . . . .
apple 60 38.62 0.186 0.31 8.37 0.18 3.0 -
8
B.F. Poha , Flaked 20 71.35 1.488 0.22 15.35 0.96 3.0 0.6
fruit rice , 5 2.85 0.091 8 0.549 0.18 7.35 2.25
salad onion , 5 2.135 0.118 0.00 0.293 0.31 1.52 2.1
green 5 26.22 1.182 8 0.863 2 9 3.7
chilli , 5 45 - 0.03 - 0.25 - -
peanuts , 5 1.75 - 6 0.39 - - -
oil , 60 38.62 0.186 1.98 8.37 - 3.0 -
sugar , 60 66.972 0.75 1 5 14.97 0.18 10.2 46.8
apple , 40 21.60 0.248 - 4.724 0.24 4.65 65.2
banana , 30 11.28 0.21 0.31 2.376 1.56 13.0 552.0
grapes , 70 16.875 0.294 8 3.227 - 1.32 22.7
orange , 20 4.966 0.194 0.19 0.68 2.34 3.54 56.0
papaya , 2 3.22
strawberr 0.10
y 4
0.03
9
0.11
2
0.11
2
M.M. Suji halva Semolina , 20 67.309 2.276 0.16 13.68 0.11 23 3.0
ghee , 5 45 - 5 - - - -
almond , 5 30.72 0.920 2.92 0.152 0.51 23.0 -
sugar 10 3.5 - - 0.78 - - -
Lunch Cabbage Cabbage , 50 10.084 0.68 0.06 1.625 0.48 234 102
subji , onion , 10 5.71 0.182 0.01 1.158 0.18 7.35 2.25
beetroot, tomato , 10 1.97 0.09 6 0.271 0.18 2.0 19.1
chapati green 10 4.26 0.236 0.04 0.586 0.61 3.04 4.2
chilli , oil , 10 90 - 7 - 4 - -
beetroot , 20 7.184 0.39 0.07 1.236 - 5.49 -
wheat 80 258.43 8.456 2 51.331 0.35 54 15.6
flour 10 3.2
0.02
8
1.22
4
E.T. Tea , Milk , 50 54.12 1.63 3.29 4.195 0.1 60 135.3
sweet sugar , 5 1.75 - - 0.39 - - -
biscuit , sweet 18 109 1.3 4.9 15 1.85 0.152 12.6
cucumbe biscuit , . . . . . . . .
r cucumber 20 3.952 0.14 3.2 0.696 0.12 2.0 -
Dinne Chicken , Chicken , 40 100.835 7.9 4.76 - 1.3 133 154
r chapati , tomato , 10 1.97 0.09 5 0.271 0.18 2.0 19.1
pulav , onion , 10 5.71 0.182 0.09 1.158 0.18 7.35 2.25
salad green 10 4.26 0.236 7 0.586 0.61 3.04 4.2
chilli , 10 12.39 0.675 0.01 2.184 4 2.11 4.01
garlic , 10 5.544 0.222 6 0.896 0.02 1.85 2.36
ginger , 10 90 - 0.07 - 5 - -
oil , 60 193.82 6.342 2 38.50 1.00 24 14.5
wheat . . . 0.01 . 1 - . .
flour , 20 71.890 1.588 4 15.648 3.5 3.0 0.6
rice , 15 3.856 0.104 0.08 0.670 . 24.0 567
carrot , 10 1.976 0.07 5 0.348 0.96 20 -
cucumber 10 3.254 0.076 10 0.656 0.30 25 6.25
, raddish , 5 1.844 0.0205 0.91 0.348 0.12 - 0.6
lemon . 0.89
0.10 0.35
4
0.04
6
1.6
0.01
4
0.03
7
B.T. Milk , Milk , 250 270.61 8.15 16.4 20.97 0.3 180 105.2
fruit sugar , 5 2.917 0.008 5 0.65 - - -
strawberr 30 7.449 0.291 0.02 1.02 4.33 4.53 65
y 0.16
8
Total 2040.24 54.318 85.2 256.83 33.2 1015.1 1449.8
5 5 7 6 1 1
Meal Planning [ women ]
Age : 55 years
Gender : Female
Height : 1.63 m
Weight : 65 kg
Step 2 : RDA
Energy : 1660kcal
Protien : 45.7 g/d
Fat : 20g
CHO : 130 g
Calcium : 1000mg
Iron : 29 mg
Vitamin A : 840ug
Exchange exchange
Milk 2 340 15 24 10
Meat - - - - -
Pulse 3 315 11.25 45 2.85
Cereal 6 543 16.33 93 -
Fruit 3 120 - 7.5 -
Fat (oil) 2 90 - - 10
Sugar 3 60 - 60 -
Total 24 1668 46.7 243.5 22.8

exchange exchange
Milk 2 0.6 - - - 0.4 - 1
Meat - - - - - - - -
Pulse 3 - 1 - 1 - 1 -
Cereal 6 - - - 3 - 3 -
Vegetabl 3 - - 1 1 - 1 -
eA
Vegetabl 2 - - 1 1 - - -
eB
Fruit 3 2 - - - 1 - -
Fat (oil) 2 - - - 1 - 1 -
Sugar 3 1 - - - 1 - 1
Meal Menu Ingredien Amoun Energy Protei Fat Iron Calicu Vitami
t t (kcal) n (g) (g) (mg) m (mg) nA
(ug)
E.M. Milk , Milk , 150 110 4.89 6.72 0.22 117 20.50
fruit sugar , 5 1.75 - - - - -
apple 60 38.62 0.186 0.912 0.36 6.0 -
B.F. Sproute Moong 15 44.44 3.37 0.171 0.58 11.25 7.35
d salad chana 15 49.79 3.23 0.796 17.82 2.89 49.5
tomato 10 1.97 0.09 0.047 0.18 2 19.1
orange 30 11.28 0.21 0.039 - 13.0 552
M.M. Beetroot Beetroot 20 7.184 0.39 0.028 0.35 5.49 -
, spinach 30 26 2 0.7 1.1 93 358
spinach
juice
Lunch Toor Toor 15 45.88 3.06 0.283 5.268 12.03 4.436
masoor masoor 15 48.78 3.65 0.112 4.88 6.18 2.56
dal , tomato 10 1.97 0.09 0.047 0.18 2.0 19.1
chapati, onion 10 5.71 0.182 0.016 0.12 4.0 2.25
palak , green 10 4.26 0.236 0.072 0.312 1.52 2.1
raddish chilli . . . . . . .
corrinder 5 1.567 0.762 0.096 0.14 18.4 6.78
leaves . . . . . . .
wheat 60 193.82 6.342 0.91 3.5 35 145
flour . . . . . . .
palak 200 490.18 4.28 1.28 2.33 51.33 16.74
raddish 10 3.254 0.076 0.014 0.89 25 6.25
oil 10 90 - 10 - - -
E.T. Tea , Milk 50 54.12 1.63 3.29 0.1 70 13.53
fruit sugar 5 1.75 - - - - -
orange 30 11.28 0.21 0.039 - 13.0 5.52
Dinne Moong Moong 30 88.88 6.755 0.342 1.16 22.5 14.7
r dal , tomato 10 1.97 0.09 0.047 0.18 2 19.1
chapati, onion 10 5.71 0.182 0.016 0.12 4 2.4
cabbage green 10 4.26 0.236 0.072 0.312 1.52 2.1
chilli . . . . . . .
wheat 60 193.82 6.342 0.91 3.5 35 145
flour . . . . . . .
cabbage 50 10.084 0.68 0.06 0.54 234 56
oil 10 90 - 10 - - -
B.T. Milk Milk 250 270.61 8.15 16.45 0.3 180 105.2
sugar 5 2.917 0.008 0.02 - - -
Total 1731.8 57.32 33.48 44.43 1000.4 1252.3
5 9 8 1
Age : 55 years
Gender : Female
Height : 1.63 m
Weight : 65 kg
Food preference : non -vegetarian
Step 2 : RDA
Energy : 1660kcal
Protien : 45.7 g/d
Fat : 20g
CHO : 130 g
Calcium : 1000mg
Iron : 29 mg
Vitamin A : 840ug
Exchange exchange
Milk 2 340 15 24 10
Meat 1 70 7 - 5
Pulse 2 305 6 34 -
Cereal 6 543 16.33 93 -
Fruit 3 120 - 7.5 -
Fat (oil) 2 90 - - 10
Sugar 3 60 - 60 -
Total 24 1672 48.33 232.5 25

exchange exchange
Milk 2 0.6 - - - 0.4 - 1
Meat 1 - - 0.5 - - 0.5 -
Pulse 2 - 1 - 1 - - -
Cereal 6 - - - 3 - 3 -
Vegetabl 2 - - - 1 - 1 -
eA
Vegetabl 2 - - - 1 - 1 -
eB
Fruit 3 2 - - - 1 - -
Fat (oil) 2 - - - 1 - 1 -
Sugar 3 1 - - - 1 - 1
Meal Menu Ingredien Amoun Energ Protei Fat (g) Iron Calicu Vitami
t t y n (g) (mg) m (mg) n A (ug)
(kcal)
E.M. Milk Milk 150 110 4.89 6.72 0.22 117 20.50
apple sugar 5 1.75 - - - - -
apple 30 19.31 0.093 0.159 0.36 6.0 -
B.F. Masala Black 20 240.2 3.754 1.022 5.90 81.73 11.4
chana chickpea
onion
tomato
M.M. Omelet Egg 8 173 13.3 13.3 2.16 55.88 420
onion 5 2.85 0.091 0.008 0.18 7.35 2.25
green 5 2.135 0.118 0.036 0.312 1.52 2.1
chilli
Lunch Toor Toor 15 45.88 3.06 0.283 5.268 12.03 4.436
masoor masoor 15 48.78 3.65 0.112 4.88 6.18 2.56
dal ladyfinger 20 35 1.9 0.2 0.3 10 90
bhindi wheat 60 193.82 6.342 0.91 3.5 35 145
chapati flour . . . . . . .
cucumbe tomato 10 1.97 0.09 0.047 0.18 2 19.1
r onion 10 5.71 0.182 0.016 0.12 4 2.4
green 10 4.26 0.236 0.072 0.312 1.52 2.1
chilli . . . . . . .
cucumber 10 1.976 0.076 1.6 0.6 10 -
oil 10 90 - 10 - - -
E.T. Dessert Milk 50 54.22 1.63 3.29 0.1 60 135.3
mango mango 30 18 0.24 0.12 0.39 4.2 822.9
custard custard 5 17.95 0.17 2.7 - - -
powder . . . .
sugar 10 1.75 - -
Dinne Chicken Chicken 20 50.417 3.95 2.382 0.8 10 18
r bengan brinjal 10 24 1.4 0.3 0.4 18 74
ka bharta wheat 60 193.82 6.342 0.91 3.5 35 145
chapati flour , . . . . . .
tomato 10 1.97 0.09 0.047 0.18 2 19.1
onion 10 5.71 0.182 0.016 0.12 4 2.4
green 10 4.26 0.236 0.072 0.312 1.52 2.1
chilli . . . . . . .
garlic 10 12.39 0.675 0.014 0.025 2.11 4.01
ginger 10 5.544 0.222 0.085 1.001 1.85 2.36
oil 10 90 - 10 - - -
B.T. Turmeric Milk 250 270.61 8.15 16.45 0.3 180 105.2
milk sugar 5 1.75 - - - - -
Total

Age : 55 years
Gender : Female
Height : 1.63 m
Weight : 65 kg
Physical activity : Moderate
Step 2 : RDA
Energy : 2130kcal
Protien : 45.7 g/d
Fat : 20g
CHO : 130 g
Calcium : 1000mg
Iron : 29 mg
Vitamin A : 840ug
Exchange exchange
Milk 3 510 15.5 36 15
Meat - - - - -
Pulse 4 420 15 60 3.8
Cereal 8 724 15.8 124 -
Fruit 4 160 - 10 -
Fat (oil) 2 90 - - 10
Sugar 3 60 - 60 -
Total 29 2164 49.3 304 28.8

exchange exchange
Milk 3 0.6 - - - 0.4 - 1
Meat - - - - - - - -
Pulse 4 1 1 - 1 - 1 -
Cereal 8 - - 1 3 1 3 -
Vegetabl 3 - - 1 1 - 1 -
eA
Vegetabl 2 1 - 1 - - - -
eB
Fruit 4 - 1 - - 2 - 1
Fat (oil) 2 - - - 1 - 1 -
Sugar 3 1 - - - 1 - 1
Meal Menu Ingredien Amou Energy Protei Fat (g) Iron Calicu Vitami
t nt (kcal) n (g) (mg) m nA
(mg) (ug)
E.M. Milk , Milk 150 110 4.89 6.72 - 0.22 117 20.50
oats , sugar 5 1.75 - 2.28 - - -
tomato oats 30 112.2 4.08 0.047 1.14 15 -
tomato 10 1.97 0.09 0.18 2.0 19.1
B.F. Khaman Bengal 50 180 8.5 2.8 2.65 28 64.5
papaya gram flour . . . . . . .
papaya 30 8.4375 0.147 0.056 0.23 15.02 199.8[6
66]
M.M. Sandwich Bread 30 106.46 3.108 0.228 1.1 11 -
onion 10 5.71 0.182 0.016 0.12 4 2.4
tomato 10 1.97 0.09 0.047 0.18 2 19.1
Lunch Moong Moong 30 88.88 6.759 0.342 1.16 22.5 14.7
dal cabbage 50 10.084 0.68 0.06 0.8 4.6 0.09
cabbage , tomato 10 1.97 0.09 0.047 0.18 2 19.1
chapati onion 10 5.71 0.182 0.016 0.12 4 2.4
green chili 10 4.26 0.236 0.072 0.312 1.52 2.1
oil 10 90 - 10 . . .
wheat 60 193.82 6.342 0.91 3.5 35 145
flour . . . . . . .
E.T. Tea , Milk 50 54.122 1.63 3.29 0.1 70 13.53
sweet sugar 5 1.75 - - - - -
biscuit , sweet 18 109 1.3 4.9 1.85 0.152 12.6
strawberr biscuit . . . . . . .
y strawberr 20 4.966 0.194 0.112 3.22 3.54 56
y
Dinne Toor dal , Toor 30 91.779 6.129 0.567 10.53 24.06 8.872
r methi methi 30 14.7 1.32 0.27 0.57 118.5 702
paratha , wheat 60 193.82 6.342 0.91 3.5 35 145
chapati flour
B.T. Milk , Milk 250 270.61 8.15 16.45 0.3 180 105.2
banana sugar 5 2.917 0.008 0.02 - - -
banana 30 33.486 0.376 0.096 0.12 5.1 23.4
Total
Age : 55 years
Gender : Female
Height : 1.63 m
Weight : 65 kg
Food preference : non -vegetarian
Physical activity : Moderate
Step 2 : RDA
Energy : 2130kcal
Protien : 45.7 g/d
Fat : 20g
CHO : 130 g
Calcium : 1000mg
Iron : 29 mg
Vitamin A : 840ug
Exchange exchange
Milk 3 510 15.5 36 15
Meat 1 70 7 - 5
Pulse 4 420 15 60 3.8
Cereal 8 724 15.8 124 -
Fruit 3 120 - 7.5 -
Fat (oil) 2 90 - - 10
Sugar 3 60 - 60 -
Total 29 2138 57.3 301.5 33.8

exchange exchange
Milk 3 0.6 - - - 0.4 - 1
Meat 1 - - - - - 1 -
Pulse 4 1 1 - 1 - 1 -
Cereal 8 - - 1 3 1 3 -
Vegetabl 2 - - 1 1 - - -
eA
Vegetabl 2 1 - 1 - - - -
eB
Fruit 3 - 1 - - 1 - 1
Fat (oil) 2 - - - 1 - 1 -
Sugar 3 1 - - - 1 - 1
Meal Menu Ingredient Amoun Energ Prote Fat (g) Iron Calicu Vitami
t y in (g) (mg) m (mg) n A (ug)
(kcal)
E.M. Milk , Milk 150 110 4.89 6.72 0.22 117 20.50
oats , sugar 5 1.75 - - - - -
tomato oats 50 189.5 6.57 3.26 2.12 26 -
tomato 10 1.97 0.09 0.047 0.18 2 19.1
B.F. Khaman Bengal 20 77.4 4.4 1.2 1.06 40.4 37.8
papaya gram flour . . . . . . .
papaya 15 3.61 0.063 0.024 0.23 15.02 666
M.M. Sandwich Bread 2no. 152.6 5.95 1.4 2.9 24 15.1
onion 10 5.71 0.182 0.016 0.12 4 19.1
tomato 10 1.97 0.09 0.047 0.18 2 2.4
Lunch Moong dal Moong 30 88.88 6.759 0.342 1.16 22.5 14.7
cabbage , cabbage 50 10.084 0.68 0.06 0.8 4.6 0.09
chapati tomato 10 1.97 0.09 0.047 0.18 2 19.1
onion 10 5.71 0.182 0.016 0.12 4 2.4
green chili 10 4.26 0.236 0.072 0.312 1.52 2.1
oil 10 90 - 10 . . .
wheat 60 193.82 6.342 0.91 3.5 35 145
flour . . . . . . .
E.T. Tea , Milk 50 54.122 1.63 3.29 0.1 70 13.53
sweet sugar 5 1.75 - - - - -
biscuit , sweet 18 109 1.3 4.9 1.85 0.152 12.6
strawberr biscuit . . . . . . .
y strawberr 20 4.966 0.194 0.112 3.22 3.54 56
y
Dinne Chicken Chicken 20 50.417 3.95 2.382 0.8 10 18
r udad dal tomato 10 1.97 0.09 0.047 0.18 2 19.1
chapati onion 10 5.71 0.182 0.016 0.12 4 2.4
green chili 10 4.26 0.236 0.072 0.312 1.52 2.1
oil 10 90 - 10 - . .
garlic 10 12.39 0.675 0.014 0.025 2.11 4.01
ginger 10 5.544 0.222 0.085 1.001 1.85 2.36
black 30 10.23 7.56 0.49 1.14 46.2 11.4
gram . . . . . . .
wheat 60 193.82 6.342 0.91 3.5 35 145
flour
B.T. Milk , Milk 250 270.61 8.15 16.45 0.3 180 105.2
banana sugar 5 2.917 0.008 0.02 - - -
banana 30 33.486 0.376 0.096 0.12 5.1 23.4
Total
Meal Planning [ Pregnant women ]
Age : 55 years
Gender : female
Height : 1.63m
Weight : 65kg
Physical activity : pregnant
Step 2 : RDA
Energy : 2480kcal
Protien : 55.7g/d
Fat : 30g
CHO : 175g
Calcium : 1000g
Iron : 40mg
Vitamin A : 900ug
Exchange exchange
Milk 4 680 30 24 19.5
Meat - - - - -
Pulse 4 420 14 45 3.85
Cereal 9 814 15 93 -
Fruit 4 160 - 7.5 -
Fat (oil) 2 90 - - 10
Sugar 3 60 - 60 -
Total 32 2464 58.7 243.5 32.5

exchange exchange
Milk 4 1 - - - 1 1 1
Meat - - - - - - - -
Pulse 4 - 1 - 2 - 1 -
Cereal 9 - 1 1 4 - 3 -
Vegetabl 3 - 1 - 1 - 1 -
eA
Vegetabl 3 - - 1 1 1 - -
eB
Fruit 4 1 1 - - 1 - 1
Fat (oil) 2 - - - 1 - 1 -
Sugar 3 1 - - - 1 - 1
Meal Menu Ingredient Amoun Energ Protei Fat (g) Iron Calicu Vitam
t y n (g) (mg) m in A
(kcal) (mg) (ug)
E.M. Milk , Milk 150 110 4.89 6.72 0.22 117 20.50
strawberr sugar 5 1.75 - - - - -
y strawberry 20 4.966 0.194 0.112 3.22 3.54 56
B.F. Potato Potatos 30 21.118 0.462 0.069 0.09 5.6 0.95

chickpea chickpea 20 240.2 3.754 1.022 5.96 81.73 11.4
burger, wheat 20 64.6 2.114 0.303 0.5 4.8 29
pineapple flour . . . . . . .
juice lemon 5 1.844 - 0.037 0.17 - 0.3
pineapple 10 4.6 0.04 0.01 0.24 2.0 1.8
M.M. Gobi Cauliflowe 10 6.6 0.59 0.13 4 62.6 -
paratha r . . . . . . .
wheat 20 64.6 2.114 0.303 0.5 4.8 29
flour
Lunch Rajma , Rajma 50 180 8.5 2.8 2.65 28 64.5
rice , rice 20 71.89 1.588 0.104 0.96 3.0 0.6
chapati , wheat 60 193.82 6.342 0.91 3.5 35 145
mint flour . . . . . . .
coriander onion 10 5.71 0.182 0.016 0.12 4 2.4
chutney , green chilli 10 4.26 0.236 0.072 0.624 3.04 4.2
beetroot mint 10 1.7 0.04 0 1.56 20.0 162.0
coriander 10 3.134 1.524 0.07 0.14 18.4 678
beetroot 20 7.184 0.39 0.028 0.35 5.49 -
E.T. Tea , Milk 150 110 4.89 6.72 0.22 117 20.50
apple , sugar 5 1.75 - - - - -
cucumber apple 30 19.31 0.093 0.159 0.18 3.0 -
cucumber
Dinne Palak Palak 30 26 2.0 0.7 0.33 21.9 1674
r paneer , paneer 30 96.3 6.42 7.5 - 62.4 109.8
kali dal , black lentil 30 102.3 7.56 0.49 1.14 46.2 11.4
chapati onion 10 5.71 0.182 0.016 0.12 4.0 2.4
tomato 10 1.97 0.09 0.047 0.18 2.0 19.1
green chilli 10 4.26 0.236 0.072 0.629 3.04 4.2
wheat 60 193.82 6.342 0.91 3.5 35 145
flour . . . . - . .
oil 10 90 - 10 - - -
B.T. Lasi , Curd 50 25.4 1.5 1.52 0.12 60.6 42.6
grapes sugar 5 1.75 - - - - -
grapes 40 21.60 0.248 0.104 0.5 20 0
Total
Meal Planning [ Pregnant women ]
Age : 55 years
Gender : female
Height : 1.63m
Weight : 65kg
Food preference : non- vegetarian
Physical activity : pregnant
Step 2 : RDA
Energy : 2480kcal
Protien : 55.7g/d
Fat : 30g
CHO : 175g
Calcium : 1000g
Iron : 40mg
Vitamin A : 900ug
Exchange exchange
Milk 4 680 30 24 19.5
Meat 1 70 7 - 5
Pulse 4 420 14 45 3.85
Cereal 9 814 15 93 -
Fruit 4 160 - 7.5 -
Fat (oil) 2 90 - - 10
Sugar 3 60 - - 60
Total 33 2534 65.7 243.5 37.5

exchange exchange
Milk 4 1 - 1 - 1 - 1
Meat 1 0.5 - - - - 0.5 -
Pulse 4 - 1 1 1 - 1 -
Cereal 9 1 1 - 4 - 3 -
Vegetabl 3 - 1 1 1 - - -
eA
Vegetabl 3 1 1 - 1 - - -
eB
Fruit 4 - - 1 - 1 1 1
Fat (oil) 2 - - - 1 - 1 -
Sugar 3 1 - 1 - 1 - -
Meal Menu Ingredient Amou Energy Protei Fat (g) Iron Calicu Vitami
nt (kcal) n (g) (mg) m (mg) n A (ug)
E.M. Milk , Milk 250 270.61 8.15 16.45 0.3 180 105.2
omelet, sugar 1.75 - - - - - -
bread , egg 8 173 13.3 13.3 2.16 55.88 420
tomato onion 5 2.85 0.091 0.008 0.18 7.35 2.25
sauce green chilli 5 2.135 0.118 0.036 0.312 1.52 2.1
bread 2no. 152.6 5.95 1.4 2.9 24 15.1
tomato 10 1.97 0.09 0.047 0.18 2.0 19.1
B.F. Dal and White 10 240.2 3.754 1.022 7.912 39.56 14.1
vegetabl chickpeas . . . , . . .
e black eyed 10 8.7 1.0 0.14 0.9 13.9 -
kebab , beans . . . . . . .
brown 10 1201 18.77 5.11 5.90 81.73 11.4
chickpeas . . . . . . .
carrot 15 3.856 0.07 0.046 0.30 24.0 567
capsicum 15 24 1.3 0.3 0.5 10 407
potato 20 21.11 0.462 0.069 0.09 5.6 0.95
onion 10 5.71 0.182 0.016 0.12 4.0 2.4
bread 2no. 15.2 5.96 1.4 2.9 24 15.1
mint leave 10 1.7 0.04 0 1.56 20.0 162.0
garlic 10 12.39 0.675 0.014 0.025 2.11 401
lemon 5 1.844 - 0.037 0.35 - 0.6
oil 5 45 - 5 - - -
M.M. Rabadi Milk 250 270.61 8.15 16.45 0.3 180 105.2
mixed sugar 5 1.75 - - - - -
sprout moong 15 44.44 3.37 0.171 0.58 11.25 7.35
vegetabl chana 15 49.79 3.23 0.796 8.91 0.945 24.75
e recipe cauliflower 10 6.6 0.59 0.130 4.0 62.6 -
tomato 10 1.97 0.09 0.047 0.18 2 19.1
onion 10 5.71 0.182 0.016 0.12 4 2.4
garlic 10 12.39 0.675 0.014 0.025 2.11 4.01
ginger 10 5.544 0.222 0.085 1.001 1.85 2.36
coriander 10 3.134 1.524 0.07 0.14 18.4 678
leaves
rice , rice 20 71.89 1.588 0.104 0.96 3.0 0.6
chapati , wheat flour 80 258.43 8.456 1.022 4.5 4.6 145
aloo potato 30 21.118 0.462 0.069 0.18 10.12 1.85
mater peas 20 61.186 4.086 0.378 1.41 15.0 7.8
onion 10 5.71 0.182 0.016 0.12 4.0 2.4
tomato 10 1.97 0.09 0.047 0.18 2.0 19.1
green chilli 10 4.26 0.236 0.072 0.629 3.04 4.2
oil 10 90 - 10 - - -
E.T. Tea Milk 250 270.61 8.15 16.45 0.3 180 105.2
papaya sugar 5 1.75 - - - - -
papaya 15 3.61 0.063 0.024 0.23 15.02 666
Dinne Chicken , Chicken 20 50.41 3.95 2.368 0.8 10 18
r udad black gram 30 102.3 7.56 0.49 1.14 46.2 11.4
dal, wheat flour 60 193.82 6.342 0.91 3.5 35 145
chapati , onion 10 5.71 0.182 0.016 0.12 4.0 2.4
water tomato 10 1.97 0.09 0.047 0.18 2.0 19.1
melon green chilli 10 4.26 0.236 0.072 0.629 3.04 4.2
garlic 10 12.39 0.675 0.014 0.025 2.11 4.01
ginger 10 5.544 0.222 0.085 1.001 1.85 2.36
oil 10 90 - 10 - - -
water 20 16 0.2 0.2 7.9 11 0
melon
B.T. Buttermi Buttermilk 250 270.61 8.15 16.45 0.3 180 105.2
lk banana 30 33.486 0.376 0.096 0.12 5.1 23.4
banana
Total
Meal Planning [ Lactating women ]
Age : 55 years
Gender : female
Height : 1.63 m
Weight : 55 kg
Physical activity : lactating
Step 2 : RDA
Energy : 2730 kcal

Protien : 62.6 g/d
Fat : 30 g
CHO : 200g
Calcium : 1200mg
Iron : 23mg
Vitamin A : 950ug
Exchange exchange
Milk 4 680 30 24 19.5
Meat - - - - -
Pulse 4 420 14 45 3.85
Cereal 11 994 18 113 -
Fruit 4 160 - 7.5 -
Fat (oil) 2 90 - - 10
Sugar 3 60 - 60 -
Total 35 2704 62.0 263.5 32.5

exchange exchange
Milk 4 1 - - - 1 1 1
Meat - - - - - - - -
Pulse 4 - 1 1 1 - 1 -
Cereal 11 2 1 - 4 - 4 -
Vegetabl 4 1 1 - 1 - 1 -
eA
Vegetabl 3 1 1 - 1 - - -
eB
Fruit 4 - - 1 - 2 - 1
Fat (oil) 2 - - - 1 - 1 -
Sugar 3 1 - - - 1 - 1
Meal Menu Ingredien Amoun Energ Protei Fat Iron Calicu Vitami
t t y n (g) (g) (mg) m (mg) n A (ug)
(kcal)
E.M. Milk , Milk 250 270.61 8.15 16.4 0.3 180 105.2
sandwich sugar 5 1.75 - 5 - - -
bread 2 no. 152.6 5.95 - 2.9 24 15.1
tomato 10 1.97 0.09 1.4 0.18 2.0 19.1
onion 10 5.71 0.182 0.04 0.12 4.0 2.4
7
0.01
6
B.F. Dal and White 10 240.2 3.754 1.02 7.91 39.56 14.1
vegetabl chickpeas . . . 2 2 . .
e kebab , black 10 8.7 1.0 , . 13.9 -
eyed . . . 0.14 0.9 . .
beans . . . . . . .
brown 10 1201 18.77 . . 81.73 11.4
chickpeas . . . 5.11 5.90 . .
carrot 15 3.856 0.07 . . 24.0 567
capsicum 15 24 1.3 0.04 0.30 10 407
potato 20 21.11 0.462 6 0.5 5.6 0.95
onion 10 5.71 0.182 0.3 0.09 4.0 2.4
bread 2no. 15.2 5.96 0.06 0.12 24 15.1
mint 10 1.7 0.04 9 2.9 20.0 162.0
leave 10 12.39 0.675 0.01 1.56 2.11 401
garlic 5 1.844 - 6 0.02 - 0.6
lemon 5 45 - 1.4 5 - -
oil 0 0.35
0.01 -
4
0.03
7
5
M.M. Masala Chickpea 20 240.2 3.754 1.02 5.90 81.73 11.4
chana onion 10 5.71 0.182 2 0.12 4.0 2.4
tomato 10 1.97 0.09 0.01 0.18 2.0 19.1
6
0.04
7
rice , rice 20 71.89 1.588 0.10 0.96 3.0 0.6
chapati , wheat 80 258.43 8.456 4 4.5 4.6 145
aloo flour . . . 1.02 . . .
mater potato 30 21.118 0.462 2 . 0.18 10.12 1.85
peas 20 61.186 4.086 0.06 1.41 15.0 7.8
onion 10 5.71 0.182 9 0.12 4.0 2.4
tomato 10 1.97 0.09 0.37 0.18 2.0 19.1
green 10 4.26 0.236 8 0.62 3.04 4.2
chilli . . . 0.01 9 . . .
oil 10 90 - 6 - - -
0.04
7
0.07
2 .
10
E.T. Cold Milk 250 270.61 8.15 16.4 0.3 180 105.2
coffee, sugar 5 1.75 - 5 - - - -
custard custard 50 18.8 0.42 0 0.35 4.2 822.9
apple apple
Dinne Palak Palak 30 26 2.0 0.7 0.33 21.9 1674
r paneer , paneer 30 96.3 6.42 7.5 - 62.4 109.8
kali dal , black 30 102.3 7.56 0.49 1.14 46.2 11.4
chapati lentil 10 5.71 0.182 0.01 0.12 4.0 2.4
onion 10 1.97 0.09 6 0.18 2.0 19.1
tomato 10 4.26 0.236 0.04 0.62 3.04 4.2
green 60 193.82 6.342 7 9 35 145
chilli . . . 0.07 3.5 . .
wheat 10 90 - 2 - - -
flour 0.91 -
.
10
B.T. Milk , Milk 250 270.61 8.15 16.4 0.3 180 105.2
banana sugar 5 1.75 - 5- - - -
banana 30 33.486 0.376 0.09 0.12 5.1 23.4
6
Total
Meal Planning [ Lactating women ]

Age : 55 years
Gender : female
Height : 1.63 m
Weight : 55 kg
Food preference : non - vegetarian
Physical activity : lactating
Step 2 : RDA
Energy : 2730 kcal

Protien : 62.6 g/d
Fat : 30 g
CHO : 200g
Calcium : 1200mg
Iron : 23mg
Vitamin A : 950ug
Exchange exchange
Milk 4 680 30 24 19.5
Meat 1 70 7 - 5
Pulse 4 420 14 45 3.85
Cereal 11 994 18 113 -
Fruit 4 160 - 7.5 -
Fat (oil) 2 90 - - 10
Sugar 3 60 - 60 -
Total 36 2774 69 263.5 37.5

exchange exchange
Milk 4 1 - - - 1 - 1
Meat 1 - 0.5 - 0.5 - - -
Pulse 4 1 - 1 1 - 1 -
Cereal 11 1 1 - 4 1 4 -
Vegetabl 4 1 - - 1 1 1 -
eA
Vegetabl 3 1 1 - 1 - - -
eB
Fruit 4 - 1 1 - - 1 1
Fat (oil) 2 - - - 1 - 1 -
Sugar 3 1 - - - 1 - 1
Meal Menu Ingredien Amoun Energ Protei Fat Iron Calicu Vitami
t t y n (g) (g) (mg) m (mg) nA
(kcal) (ug)
E.M. Milk Milk 250 270.6 8.15 16.4 0.3 180 105.2
Dal and sugar 5 1 - 5 - - -
vegetabl White 10 1.75 3.754 - 7.91 39.56 14.1
e kebab chickpeas . 240.2 . 1.02 2 . .
black 10 . 1.0 2 . 13.9 -
eyed . 8.7 . , 0.9 . .
beans . . . 0.14 . . .
brown 10 . 18.77 . . 81.73 11.4
chickpeas . 1201 . . 5.90 . .
carrot 15 . 0.07 5.11 . 24.0 567
capsicum 15 3.856 1.3 . 0.30 10 407
potato 20 24 0.462 0.04 0.5 5.6 0.95
onion 10 21.11 0.182 6 0.09 4.0 2.4
bread 2no. 5.71 5.96 0.3 0.12 24 15.1
mint 10 15.2 0.04 0.06 2.9 20.0 162.0
leave 10 1.7 0.675 9 1.56 2.11 401
garlic 5 12.39 - 0.01 0.02 - 0.6
lemon 5 1.844 - 6 5 - -
oil 45 1.4 0.35
0 -
0.01
4
0.03
7
5
B.F. omelet, egg 8 173 13.3 13.3 2.16 55.88 420
bread , onion 5 2.85 0.091 0.00 0.18 7.35 2.25
tomato green 5 2.135 0.118 8 0.31 1.52 2.1
sauce , chilli - . . 0.03 2 . . .
fruit bread 2no. 152.6 5.95 6 . 2.9 24 15.1
tomato 10 1.97 0.09 1.4 0.18 2.0 19.1
pinapple 10 4.6 0.04 0.04 0.24 2.0 1.8
juice 7
0.01
M.M. Masala Chickpeas 20 240.2 3.754 1.02 5.90 81.73 11.4
chana , onion 10 5.71 0.182 2 0.12 4.0 2.4
fruit tomato 10 1.97 0.09 0.01 0.18 2.0 19.1
papaya 15 3.61 0.063 6 0.23 15.02 666
0.04
7
0.02
4
Lunch Chicken , Chicken 20 50.41 3.95 2.36 0.8 10 18
udad dal, black 30 102.3 7.56 8 1.14 46.2 11.4
chapati , gram . . . 0.49 . . .
cucumbe whole 60 193.8 6.342 . 3.5 35 145
r water wheat . 2 . . 0.91 . . .
melon flour . . . . . . .
onion 10 5.71 0.182 . 0.12 4.0 2.4
tomato 10 1.97 0.09 0.01 0.18 2.0 19.1
green 10 4.26 0.236 6 0.62 3.04 4.2
chilli . . . 0.04 9 . . .
garlic 10 12.39 0.675 7 0.02 2.11 4.01
ginger 10 5.544 0.222 0.07 5 1.85 2.36
oil 10 90 - 2 . 1.00 - -
water 20 16 0.2 0.01 1 - 11 0
melon 4 7.9
0.08
5
10
0.2
E.T. Tea Milk 250 270.6 8.15 16.4 0.3 180 105.2
bread sugar 5 1 - 5 - - -
vada potato 20 1.75 0.462 - 0.09 5.6 0.95
bread 21.11 0.06
9
Dinne Rajma , Rajma 50 180 8.5 2.8 2.65 28 64.5

r rice , rice 20 71.89 1.588 0.10 0.96 3.0 0.6
chapati , wheat 80 258.4 8.456 4 4.5 4.6 145
bengan flour . 3 . . 1.02 . . .
ka brinjal 10 24 1.4 2 . 0.4 18 74
bharta onion 10 5.71 0.182 0.3 0.12 4.0 24
fruit tomato 10 1.97 0.09 0.01 0.18 2.0 19.1
green 10 4.26 0.236 6 0.62 3.04 4.2
chilli . . . 0.04 9 . . .
oil 10 90 - 7 - - -
mango 20 18 0.24 0.07 0.39 4.2 822.9
2
.
10
0.12
B.T. Milk Milk 250 270.6 8.15 16.4 0.3 180 105.2
fruit sugar 5 1 - 5- - - -
banana 30 1.75 0.376 0.09 0.12 5.1 23.4
33.48 6
6
Total

Practical 3
Packed lunches for school children
Packed lunches
A lunchbox is as important as what is served for breakfast and dinner.

Whatever children eat from their lunchbox contributes to more than
25% of their daily requirements. Preparing healthy tiffin is an
important aspect that must not be taken lightly because a good
nutrition is important for the growth and development of a child. It is
always considered better if the child has a say in what they eat. The
child should be encouraged to eat a variety of foods like salads,
vegetable sticks such as carrots, celery, cucumber, or tomato. Also,
the child should be given fruits and vegetables as snacks between
meals or part of main meals.
Students’ choices for lunch include raw vegetables, lean meat,
whole grains, or other protein sources. Parents should ensure that
kids do not consume empty calories found in junk food and snacks as
well as refrain from consuming fat and sodium laden fast foods.
Involving children in planning and preparing their own lunchboxes
gives them the opportunity to learn about healthy eating. Encourage
children to help choose and prepare their own lunch. They might like
to make a list of the foods they enjoy. Praise the child when they
choose healthy foods for their lunch box.
Foods should be simple and easy to prepare, ready to eat and
appetizing after several hours of storage in the lunch box. Follow
hygienic food preparation methods. This is especially important when
food will be stored in the lunch box for many hours before eating.
Make sure the foods are manageable and easy to eat. Some children
are put off by fiddly packaging or don’t like getting sticky hands. Fruit
can be made easier to eat. For example, remove orange peel or cut a
kiwifruit in half and include a spoon in the lunch box.
To understand what to pack in the child’s lunch box, it is important to
understand what foods the child should be eating every day. Food
from the different food groups will help to make the lunch box
healthier. Eating foods from these food groups ensures that we get
the correct balance of all nutrients for good health.
Points to be considered in planning a packed lunch

 The packed lunch should meet 1/3rd of daily requirement of calories
and proteins of the child.
 Preferably, the packed lunch should consist of all 5 food groups.
 One serving of GLV will provide 1/3rd of vitamin and mineral requirements.
 Good quality protein through milk/curd/paneer or combination of cereals and pulses.
 Inclusion of egg enhances quality of protein and protective nutrients.
 Variety of food should be included to break monotony.
 To make the food appetizing – foods like whole fruit/butter milk/chips can be given.
 Food in packed lunch must be other than what one has in the breakfast.
 The food should have correct consistency.
 Containers must be cleaned and dried before packing the food to avoid
spoilage of packed lunch.
Benefits of a good lunch-
1. Gives the students' energy to remain active and alert during class time
2. Maintains peak academic performance
3. Provides immediate relief to hunger as it is a solid foundation of good nutrition
4. Provides enough calories to keep the kid going throughout
the day no matter what is his/ her activity level.
Meal Planning
Packed lunches for 7-9 years children

-more than 25% of their daily requirements.
-Food from the different food groups will help to make the lunch box healthier.
Energy:566.6 kcal Calcium: 216 mg
Protein: 8g Iron: 5g
Total Fat: 16g Vit A: 216.6
Menu Ingredients Amt Protein Fat CHO Energy B carote Retinol Ca Fe

Fried Paneer Paneer 10 1.86 1.47 1.24 26 0.439 0 47.6 0.09
Tomato 10 0 0 0.271 2 90.5 0 1.07 0.03
Onion 10 0 0 0.95 5 0.108 0 2.103 0.04
Oil 2.5 0 2.5 0 22.5 0 0 0 0
Sweet Sprouts 20 4.5 0.22 9.22 59 27.4 0 18.48 0.978
potato and Sweet 30 0.3 0 7.2 33 1612.8 0 7.35 0.105
Sprouts potato
Cutlets Beans 10 0.249 0 0.268 2 41.3 0 5.59 0.125
Carrot 10 0 0 0.5 3 542.3 0 3.5 0.06
Tomato 10 0 0 0.271 2 90.5 0 1.07 0.03
Onion 10 0 0 0.95 5 0.108 0 2.103 0.04
Capsicum 10 0.11 0 0.18 2 32.8 0 1.475 0.048
Cumin 3 0.4 0.4 0.67 9 2.6 0 26.34 0.617
seeds
Turmeric 2 0 0.1 0.98 6 1.104 0 2.44 0.9
powder
Sesame 5 1 2 0.8 26 0.64 0 64 0.75
seeds
Oil 5 0 5 0 45 0 0 0 0
Ketchup Ketchup 15 0 0 5 20 84 0 2.7 0.1
Fruit Banana 50 0.7 0.27 12.7 53 28.6 0 4.36 0.17
Water 50 0.4 0.18 10.73 48 0 0 18.57 0.38
Chestnut
Chapatti Wheat 20 2.1 0.3 12.8 64 0.47 0 6.18 0.82
Flour
Ghee 2.5 0 2.5 0 22.5 0 0 0 0
Ladies finger Ladies 20 0.12 0 0.2 5 13.8 0 17.2 0.16
finger
Onion 10 0 0 0.95 5 0.108 0 2.103 0.04
Oil 2.5 0 2.5 0 22.5 0 0 0 0
11.739 17.44 65.88 487.5 2569.577 0 234.234 5.483
Requirement Planned
Energy 567 488
Protein 8 12
Fat 16 17
Vit A 217 214
Calcium 216 234
Iron 5 5
Practical 4
Meal planning and preparation for special occasions
For any special occasion first decide upon the following
aspects:
Identify A Theme- Whether the occasion is a birthday or holiday,

think about the purpose of your party. Set a theme that your
menu (and décor) should follow, from color to taste. For example,
a sports-themed party might feature food or favors that represent
team colors. Some other themes to play off include:
 Seasonal theme (i.e. “pool party barbecue”)
 Decade theme (70s, 90s, etc.)
 TV/Movie theme
 Character/superhero theme
 Destination/cultural theme
Count Your Courses- Will you serve a traditional three-course

meal, or choose something more complex? Answering this helps
determine how much food needs to be prepared and served in
each dish. Regardless of the route you take, there are a variety of
healthy options for every course. Try some of these at your next
gathering: Make Sure All Food Groups Are Represented: When the
meal provides well- rounded nutrition, it’s more likely that you’ll
keep your guests full for longer and offer variety to their plate and
palette. Think about the colors of the rainbow and try to
incorporate them whether it be with fruits, vegetables, proteins,
starches and/or dairy items.
Know How Much to Make-Taking into consideration the questions

listed above and how many courses you plan to serve; these
numbers may vary. This will help give you a general idea for how
much to serve for a typical three to four-hour party:
Remember Food Safety- Before the party, think about which

dishes will be served hot and what food needs to stay cold. If it’s
likely that dishes will be sitting out for hours, there may be a need
for coolers and/or chafing dishes to avoid bacteria and waste.
Remember the temperature danger zone for food is anywhere
from 40-140 degrees.
In the case that there are allergies (nuts, shellfish, gluten or
lactose intolerance, etc.) or diet restrictions (vegetarian, vegan,
etc.), be sure to label each dish and list ingredients where it’s
necessary.
1. Decide the occasion and the theme of the same.
Name of the occasion: Birthday party

Theme: Eat , drink and celebrate
Date of occasion : Saturday 29th May_________________________________
Time of occasion : 5 pm till late night_________________________________
Venue of occasion : Khama Ghani reasturant , Udaipur____________________
2. Plan a menu and write the recipes of the same.
Drinks Starters
For children For children
Oreo shake Roasted potato wedges
Orange juice Apple pie bites
For adults For adults
Breezer Corn kababs
Beer Chicken 65
Main Course
Rice dish Curries Cereal Allergens
Jeera rice Paneer tikka masala Alternative
Raita Chana masala Oat flour chappati
Veg raita Dal fry Corn flour chapatti
Breads
Naan, tanoori roti
Accompaniments Dessert
Mint chutney Fruit custard
Salad Fig walnut halwa
Papad
NUTRITIVE VALUE TABLE (one serving)
S.N Menu Ingredient Quantity Energ Protei Fat Calciu Fe

o. y n m
1 Drinks
1.1 Oreo milk shake Oreo biscuit 5 no. 200 3 9.75 - -
Milk
Vanilla ice 100ml 42 3.4 4.1 120 0.2
cream 2 scoops 274 4 18 - -
1.2 Orange juice Orange 100g 47 0.9 0.1 26 -

2 Starters
2.1 Roasted potato Potato 100g 87 2.2 0.1 10.0 0.48
wedges
2.2 Apple pie Apple 50g 26 0.15 0.1 5.0 0.3

Cinnamon 5g 13.05 0.19 0.15 50 0.43
powder
Nutmeg 5g 26.25 0.29 1.8 9.2 0.15
powder
Brown sugar 15g 56.55 0 0 12.45 0.10
2.3
Corn kabab Corn 50g 48 1.7 0.75 5.0 1.6
Potato 30g 26.1 0.66 0.03 3.0 0.14
Rice flour 10g 36.6 0.6 0.14 1.0 0.07
2.4 Chicken 65 200g 330 62 7.2 30 2.6

Chicken 30g 15.3 3.24 0.06 18 0.63
Egg white 40g 144.4 2.76 1.56 4.0 0.84
Corn flour 20g 73.2 1.2 0.28 2.8 0.19
Rice flour
3 Main course
3.1 Jeera rice Rice 50g 60.5 1.77 0.19 5.0 1.4
Cumin 10g 37.5 1.8 2.2 93.1 6.6
3.2 Veg raita Curd 50g 31 1.75 2 30 0.1

Coriander 15g 3.45 0.31 0.07 0.94 0.21
Onion 10g 4 0.11 0.01 4.0 0.12
tomato 10g 1.8 0.09 0.02 2.0 0.18
3.3 Naan Refined flour 25g 91 2.58 0.24 5.75 0.67
Wheat flour 25g 84.75 3.42 0.46 12.0 1.25
Curd 10g 6.2 0.35 0.4 6.0 0.02
3.4 Tandoori roti Whole wheat 50g 169.5 6.84 0.96 24 2.8
flour
4 Curries
4.1 Paneer tikka Paneer 50g 171.5 9.55 13.4 104 -
masala Curd 15g 9.3 0.52 0.6 75 0.1
Onion 10g 4 0.11 0.01 4.66 0.06
Tomato 10g 1.8 0.09 0.02 2.0 0.18
Capsicum 10g 3.1 0.1 0.03 1.0 0.05
4.2 Chana masala Chickpea 50g 189 10 3 38.5 4.3

Gooseberry 15g 6.6 0.13 0.09 17.5
Onion 15g 6 0.16 0.01 6.0 0.18
tomato 15g 2.7 0.13 0.03 3.0 0.27
4.3 Dal fry Pigeon pea 30g 102.9 6.6 0.45 60.6 1.38
5.1 Oat flour Oats flour 50g 182 7.8 3.8 25 2.9
chapatti
Corn flour 50g 271 5.5 1.8 1.6 5.0
5.2 Corn flour
chapatti
6 Accompanimen
ts
6.1 Mint chutney Mint 30g 14.4 1.44 0.18 60.0 5.68
Curd 10g 6.0 0.3 0.4 14.9 0.02
6.2 Salad Cucumber 20g 2.6 0.8 0.02 2.0 0.12

Onion 20g 11.8 0.36 0.02 8.0 0.24
Tomato 20g 4.6 0.38 0.02 4.0 0.36
Cabbage 20g 5.4 0.36 0.02 7.8 0.16
Capsicum 20g 4.8 0.26 0.06 2.0 0.06
6.3 Papad Green gram 50g 179 12.5 0.6 34.5 1.85
dal
7 Dessert
7.1 Fruit custard Milk 100ml 67.0 3.2 4.1 120 0.2
Mango 10g 7.4 0.06 0.04 1.4 0.13
Apple 10g 5.9 0.02 0.05 1.0 0.06
Banana 10g 11.6 0.12 0.03 1.7 0.04
Grapes 10g 7.1 0.05 0.03 2.0 0.05
Pomegranate 10g 6.5 0.16 0.01 1.0 0.18
7.2 Fig walnut Fig

halwa Walnut 25g 20 0.35 0.07 - -
Sugar 25g 171.5 3.9 16.1 25.0 0.65
Milk powder 10g 39.8 - - 1.2 0.01
10g 49.6 2.58 2.67 95.0 0.06

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Department of Food Science and Nutrition

College of Community and Applied Sciences, Maharana Pratap

Class B.sc 2nd year , FND of CCAS, MPUAT, Udaipur has

The 4th Semester, year 2nd .

Head of the Department

1 Standardization of serving size, 6

Meal planning and preparation of diets for

Standardization of serving sizes,

An individual may consume one serving or more in a particular meal depending

Cost of locally available common foods :

S.No Name of the food Cost / Kg

Cereals and millets

3. Green gram 120

Milk and Milk Products /Meat, poultry and sea foods

10. Pork 350

9. Jack fruit 130

11. Unripe mango 80

13. Pears 130

8. Fresh red chilli 120

10. Amaranth leaves 40

12. Ash gourd 40

14. Bitter gourd 40

16. Lima bean 100

22. Curry leaves 10

24. Fenegreek leaves 35

26. Mint leaves 20

28. Mustard leaves 20

30. Ridge gourd 40

Teacher’s Signature and Remarks:

Planning, preparation and nutrient calculation of diets

 Calcium: Calcium requirement of children is calculated on the basis of the

 Vitamin D: Requirement of 200 I.U/day of is suggested. Experts suggest

 Vitamin B: The daily allowances of B – vitamin requirements are based

Step I: Personal Data

Age : 1-3 years

Socio economic status : middle class

Food preference : vegetarian

Pathological condition : normal

Step III: Food Exchange Plan

Milk 2 340 4.3 6 13.4

Pulse 1 210 3.5 11.4 1.3

Step IV: Distribution of Food Exchange

Food No. of E.M. B.F. M.M. Lunch E.T. Dinner B.T.

Milk 2 0.6 - 1 - - - 0.4

Step 5 : Diet Planning And Calculation

Dinner Dal Moong 15 44.44 3.37 0.171 0.58 11.25 7.35

Teacher’s Signature and Remarks:

Calories and Proteins:

 Requirement increases as the blood volume increases by 1 g/dl

 Vitamin A and vitamin C: Same as adults

 The diet should include foods from all 5 food groups

Step 1 : Personnal Data

Step 3 : Food Exchange Plan

Step 4 : Distribution Of Food Exchange

Food No. of E.M. B.F. M.M. Lunch E.T. Dinner B.T.

Step 5 : Diet Planning And Calculation

Teacher’s Signature and Remarks:

 Protein needs represent 12 – 14 % of energy imtake.

 Vitamin B – Thiamine, riboflavin and niacin increase as per the requirement of