Ayurveda and Food Nutrition Assignment for Internal Assessment

March 2024

Fill in the columns with appropriate values. You may use online apps such as Healthify Me (available
on Google Play Store) to get the values. You can also add the food items that you have consumed in the
past one week.

Food Item Quantity Calories Proteins Carbs Fats Fibre

(Cal) (g) (g) (g) (g)
Fried whole wheat Poori 3 nos. 226 6.8 28.3 9.8 4.6
Aloo sabzi (bhaji) 1 katori 124 1.6 19.4 4.5 1.7
Boiled Egg 1 no. 77 6.3 0.6 5.3 0.0
Dosa (plain) 1 no. 147 3.6 22.6 4.7 1.3
Ghee roast dosa 1 no. 134 3.0 14.2 7.2 1.1
Aloo Paratha with 1 no. 206 4.7 31.4 7.0 4.4
makhan
Aloo Paratha w/o 1 no. 145 4.2 28.4 1.7 3.9
makhan
Idly 3 nos. 218 6.7 45.5 1.0 3.9
Sambar 1 serving (250 g) 189 9.2 27.0 5.0 6.1
Omlette 1 egg 127 6.7 1.1 11.1 0.0
White Bread 2 slices 119 4.2 21.7 1.6 1.0
Whole Wheat Bread 2 slices 157 6.0 28.7 2.0 2.4
Besan Chila 1 no. 109 4.1 10.9 5.4 2.2
Pancake (Plain) 2 medium (5 inch 166 4.0 22.8 6.5 0.7
diameter)
Pancake syrup 1 serve (quarter 210 0.0 52.0 0.0 0.0
cup)
Pani Puri 1 serve (6 poori) 249 5.1 43.1 6.5 3.4
Pav (with butter) 2 nos. 340 5.1 41.5 17.2 0.0
Bhaji 1 serving (150 g) 144 2.4 17.5 7.4 2.9
Samosa 1 no. 276 3.6 27.9 16.6 1.9
Chole Bhature 2 bhature + 1 katori 445 8.9 46.3 24.8 6.9
chole
Chapatti (Phulka) 1 no. 85 3.0 17.4 0.4 2.7
Chapatti with oil 1 no. 106 2.6 15.0 4.0 2.3
Kerala Porotta 1 no. 295 4.9 34.9 14.9 1.1
Naan 1 no. (4 pieces) 149 3.7 22.9 4.6 1.3
White Rice 1 serving (105 g) 100 2.2 22.2 0.3 0.4
Brown Rice 1 katori (124 g) 109 2.4 22.8 0.9 1.0
Fried Rice 1 serving (149 g) 158 2.8 26.0 4.6 1.1
Chicken Biriyani 1 serving (289 g) 389 18.6 41.3 15.9 1.4
Dal Tadka 1 serving 128 6.1 16.6 4.1 2.9
Dal Makhani 1 katori 165 6.1 16.5 8.3 5.9
Rajma Curry 1 katori 121 5.3 15.2 4.5 6.1
Channa Masala 1 serving 150 6.3 22.5 8.6 5.8
Butter Chicken 1 katori 190 15.7 4.6 11.0 1.3
Chicken Curry 1 katori 160 15.7 5.2 8.3 1.8
Chicken Fry 1 katori 182 18.0 1.7 11.0 0.9
Grilled Chicken 1 medium piece 153 27.1 0.0 4.1 0.0
Chicken Caesar Salad 1 katori (100 g) 151 12.5 4.0 9.2 1.0
Pizza – Regular Crust 1 medium slice 214 5.7 27.5 8.9 1.7
Coca Cola 250 ml 110 0.0 27.5 0.0 0.0

Q1. What are your inferences from the above chart and what changes can
be incorporated in your daily diet with respect to your calorie intake.
Ans. From the provided chart, we can make several inferences regarding
the calorie content and nutritional composition of various food items
commonly consumed in a diet. Here are some observations and
suggestions for changes that can be incorporated into a daily diet to
manage calorie intake:
Calorie Variance: The calorie content of different food items varies
significantly. For example, a serving of Chole Bhature provides 445
calories, while a serving of Dal Tadka provides only 128 calories. This
indicates that certain food choices may contribute more to total calorie
intake than others.

Nutrient Distribution: It's important to consider not only calorie intake

but also the distribution of macronutrients (proteins, carbohydrates, and
fats) and other nutrients. For instance, foods like fried poori and samosa
tend to be high in unhealthy fats and carbohydrates, while options like
grilled chicken and dal provide protein and fibre with fewer calories.
​
Fibre Content: Fibre is essential for digestive health and can help regulate
blood sugar levels and promote satiety. Foods like whole wheat bread,
brown rice, and lentils (dal) are rich sources of fibre compared to refined
grains like white bread and white rice.

High-Calorie Items: Some items, such as pancake syrup and Coca-Cola,

are high in calories and low in nutritional value. These should be
consumed in moderation or replaced with healthier alternatives like
water or unsweetened beverages.
Balanced Meals: Incorporating a variety of food items from different food
groups can help create balanced meals that provide essential nutrients
while managing calorie intake. For example, a meal could consist of grilled
chicken (protein), brown rice (carbohydrates), and a side of steamed
vegetables (fibre and vitamins).

Portion Control: Paying attention to portion sizes is crucial for managing

calorie intake. Even healthy foods can contribute to excess calorie
consumption if consumed in large quantities. Using smaller plates,
measuring portions, and being mindful of serving sizes can help control
calorie intake.
Incorporating more whole foods, lean proteins, fruits, vegetables, and
whole grains into the diet while limiting processed foods, sugary
beverages, and high-calorie items can contribute to better overall health
and weight management. It's important to consult with a healthcare
provider or registered dietitian for personalised dietary
recommendations based on individual health goals and dietary needs.

Q2. Describe the Diabetes Plates Method. (Images can be included)

Ans. The Diabetes Plate Method is a simple and effective way for
individuals with diabetes to manage their meal portions and control
their blood sugar levels. It helps in creating balanced meals by
visually dividing a standard dinner plate into sections for different
food groups.
Using this method, we can create perfectly portioned meals with a
healthy balance of vegetables, protein, and carbohydrates—without
any counting, calculating, weighing, or measuring. All we need is a
plate.
Imagine two lines drawn on your plate breaking it up into three
sections:

1. Fill half your plate with non starchy vegetables.

Non Starchy vegetables are lower
in carbohydrate, so they don't
raise blood sugar very much.
They are also high in vitamins,
minerals, and fibre, making them
an important part of a healthy diet.
Filling half your plate with non starchy
vegetables means you will get plenty of servings
of these superfoods.
Examples of non starchy vegetables:
Broccoli,Brusselsprout,Cabbage,Carrots,Cauliflower,Celery,Collard
greens,Cucumber

2. Fill one quarter of your plate with lean protein foods

Foods high in protein such as fish,
chicken, lean beef, soy products,
and cheese are all considered
“Protein foods.”

Proteins foods (especially

those from animal sources)
usually contain saturated fat,which may increase your risk of
heart disease. Lean proteins are lower in fat and saturated fat,
making them a healthier choice.

Examples of protein foods include:

Fish like salmon, cod, tuna, tilapia, or swordfish
Shellfish like shrimp, scallops, clams, mussels,cuts such as chuck,
round, sirloin, flank, or tenderloin
Lean pork cuts such as centre loin chop or tenderloin
Lean deli meatsChicken, turkey, and eggs
Cheese and cottage cheese

3. Fill one quarter of your plate with carbohydrate foods

Foods that are higher in carbohydrate include grains, starchy

vegetables, beans and legumes, fruit, yoghurt, and milk. These
foods have the greatest effect on blood sugar.

Limiting your portion of carbohydrate foods to one quarter of your

plate can help keep blood sugars from rising too high after meals.
Examples of carbohydrate foods:

​ Whole grains such as brown rice, bulgur, oats/oatmeal,

polenta, popcorn, quinoa, and whole grain products (bread,
pasta, tortillas)
​ Starchy vegetables such as acorn squash, butternut squash,
green peas, parsnips, plantain, potato, pumpkin, and sweet
potato/yam
​ Beans and legumes such as black, kidney, pinto, and garbanzo
beans
​ Fruits and dried fruit
​ Dairy products like milk, yoghourt, and milk substitutes (i.e.
soy milk)
​