Human being has always been surrounded by the varieties of options of eatables; development in food technology has made the choice-making process even more difficult now. The selection of food depends on our upbringing, surroundings, social values, economic condition, religious belief, personal choices, friend circle, and the list could go on, but the irony is that nutrition still could not find its place in the list of choice-making, where it deserves to be! Before deciding our meal we give almost zero thought to make, healthy and nutritive choices and give preference only to taste, this is the reason behind the prevalence of the diseases related to wrong dietary habits.

In SAAOL, we emphasize a lot on balance and complete meal. We already told you how to break calories in a day; now according to that calorie breakup, we can design our meal which can have an ideal mixture of carbohydrate, protein, and fat.

As we know the carbohydrate has 70% share of total calories, in 1600 Kcal diet it comes out to be 280 gm, protein is 20% ( from vegetarian sources only), which means 80 gm, and fat 10% (from invisible fat already present in food), which means 18 gm, only, we have to design our meal keeping this in mind. Vitamin, minerals, antioxidants, and fibers, also share an important role in a meal and their inclusion is a must for good health.

Every meal should have a mixture of,

A.    Carbohydrates to give energy to the body

1.    Chapati,

2.    Rice,

3.    Noodles,

4.    Bread,

5.    Pasta,

6.    Any other cereal.

B.    Protein to give tissue building power to the body, to recover from injuries and prevent muscle wasting

1.    Pulses,

2.    Beans,

3.    Skimmed milk,

4.    Low-fat curd,

5.    Egg white.

C.    Fat

almost any food you consume, to prevent deficiency of the fat-soluble vitamin, to provide a cushion to internal organs, to keep up the thermostat of the body.

D.    Vitamins to provide protection to the body from infections and disease and to bring out normal metabolism.

1.    Fruits,

2.    Vegetables,

3.    Whole cereal,

4.    Whole pulses,

5.    Skimmed milk

E.    Minerals to provide immunity, protection against disease, and bring out normal metabolism.

1.    Fruits,

2.    Vegetables,

3.    Whole cereal.

F.    Fiber to add bulk to the food, provide satiety; prevent constipation and protection from colon and rectum cancer.

1.    Wheat bran,

2.    Oatmeal,

3.    Unpeeled fruits.

G. Water to bring health altogether.