Know
What You Eat/Ready Reckoner
| PORTION
SIZES FOR MEAL PLAN |
FOOD
GROUPS
(RAW) |
GMS
/ PORTION |
CALORIES |
PROTEIN
(G) |
CARBOHYDRATE(G) |
FAT
(G) |
|
| |
|
|
|
|
|
| Cereals
& Millets |
30 |
100 |
3 |
20 |
0.8 |
| Pulses
|
30 |
100 |
6 |
15 |
0.7 |
| Egg |
50 |
85 |
7 |
- |
7 |
| Meat
/ chicken / fish |
50 |
100 |
9 |
- |
7 |
| Milk
(ml) |
100 |
70 |
3 |
5 |
3 |
| Roots
& Tubers |
100 |
80 |
1.3 |
18 |
- |
| Green
leafy vegetables |
100 |
45 |
3.6 |
6 |
0.4 |
| Other
vegetables |
100 |
30 |
1.7 |
- |
0.2 |
| Fruits |
100 |
40 |
- |
10 |
- |
| Sugar |
5 |
20 |
- |
5 |
- |
Fats
& Oils
(visible) |
5 |
45 |
- |
- |
5 |
Source - National Institute of Nutrition, INDIA |
|
|
Ready Reckoner
|
| Food |
Cooked
Vol. |
Raw
wt(g) |
CHO(g)
|
PROT.(g)
|
Fat(g) |
CALS |
|
| Milk |
½
c |
100
ml |
4 |
3.2 |
4 |
65 |
| Egg |
1
Med. |
50 |
- |
6.6 |
7 |
85 |
| Meat |
6-8 pcs |
45 |
- |
8.3 |
6 |
85 |
| Fish |
1
sl |
75 |
- |
14.6 |
3 |
85 |
| Chick. |
1
pc |
75 |
- |
19.4 |
1 |
85 |
| Pulse |
½
c |
25 |
15 |
5.6 |
- |
85 |
| Rice |
½
c |
25 |
20 |
1.6 |
- |
85 |
| Wheat |
1
chapp |
25 |
18 |
3.0 |
- |
85 |
| Ragi |
3 ½ Tbsp |
25 |
18 |
1.8 |
1 |
85 |
| Veg.A |
½
c |
100 |
6 |
1.0 |
- |
30 |
| Veg
B |
½
c |
100 |
10 |
2.0 |
- |
50 |
| Fruit |
1
no |
100 |
10 |
- |
- |
40 |
| Plantain |
1
med. |
50 |
14 |
0.6 |
- |
58 |
| Peanuts |
1
½ Tbsp. |
15 |
4 |
3.8 |
6 |
85 |
| Sugar |
2
tsp. |
10 |
10 |
- |
- |
40 |
| Fat |
2
½ tsp. |
10 |
- |
- |
10 |
90 |
|
|
| |
|
|
