Food Guide Pyramid for Normal Patients

7/27/2019 Food Guide Pyramid for Normal Patients

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FOOD GUIDE PYRAMID FOR NORMAL PERSON

The Indian Food Pyramid for Non-Vegetarians

Fruit to be included inbetween the meals or 2 hours after the meal.


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n order to understand this food Pyramid and how this will help in your understanding of the types and amounts of foodswhich you would eat, let us break down the Pyramid into its various components.

EXCHANGE LISTEach Serving of Amount Energy

(kcals)

Carbo

hydrates

Proteins

(gms)

Fat

(gms)Cereals (rice, ragi,jowar, oats, barley

wheat, corn,rava, bread)

30 gms 100 21 2.5 0.5

Dhals & Pulses Whole grams 30 gms 100 15 6.0 0.5Milk & its products 100 mL 60 4 3.0 3Vegetables Group A

Group BGroup C

250 gms100 gms

50 gms

505050

101010

2.02.01.0

-----0.51

Fruits 1 Portion 100gms

50 10 ------- ------

Meat/MuttonChicken/FishEgg

50gms100gms50 gms

100100

75

---------------

8.020.0

6.0

756

Fats & oils 1 tsp 5.5 gms 50 ----- ----- 5.5

Sugars 1 tsp 5 gms 20 5 ---- 5Fresh Coconut 25 gms 100 3 1.5 9

Nuts & oilseeds 7.5 gms 50 4 2.0 4You can pick the specified amount of serving from each of these groups to be within the caloric and carbohydrate rangeLater when you see the Diet Charts which are based on the Exchange system, you will see that depending on the

alories you would eat in a day, the meals and snacks are divided into servings or portions of these foods

Exchange list teaches the learner about composition and portion size.3 ground rules for using exchanges:Substitute the food within the same meal.Substitute correct amount of food exchangedSubstitute from the same food group

LIST 1 - CEREAL EXCHANGE : Pick any Servings per day from this grou p1 cup /1 katori = 150 ml, 1 tsp.(teaspoon ) = 5 ml

Each Cer eal exchange provides: 100 Kcalories, Carbohydrate 21 gm, Protein 2.5 gm, fat 0.5 gm

Calories in dishes may be reduced by using less oil' 1 tsp oil = 45 calories .

Name of Preparation Measure/ No.Name of Preparation Measure/ No.

1.Bisibelebath, Lime rice ,tamarind rice cup Stuffed veg. paratha (30 gm flour) pc


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2.Bread (medium size slice) 2 pc Pulao (vegetable)1 tsp oil, rice14gm) katori

3.Vegetable biryani, vangi bath, tomato rice cup Puri (15 gm flour)1 tsp oilJowar roti

2 pc pc

4.Batura (1 tsp. oil) 1 pc Rice / Ragi (30 gm raw) 1 katori

5.Chapati (30 gm flour)5 6 diametre 1 pc Rawa Upma 1 tsp. oil katori

6.Chapati (25 gm with oil) 1 pc Rice Flakes (Pohe) 1 tsp.oil katori

7.Corn Flakes, Oats (uncooked) 4 Large tsp Vermicelli (Savian) 1 tsp oil 1 katori

8.Khakra (25 gm flour with oil) 2 pc Idlis 2 pc

9.Khichadi 1 katori Dosa (Sada) 1 tsp. oil 1 pc

10.Paratha (plain) 55 gm flour 1 tsp. oil pc Rice puffed (Kurmura) 2 katori

11.Stuffed veg. paratha (30 gm flour) pc Macroni /Spaghetti /Noodles(4 tbsp) 1 katori

12.Pulao (vegetable) 1 tspoil(rice 14 gm) katori Marie Biscuits 6-7 nos.

13.Puri (15 gm flour) 1 tsp. oil 2 pc Digestive / Cream Cracker / Monaco 4 nos.

14.Dalia ( cooked) katori Popcorn, air-popped, no added fat 3 cups

15.Noodles (raw)25 gms 1 tbsp Potato (boiled) 100 gms 2 small

LIST 2 - PULSE EXCHANGE: Pick any_____ Servings/day from this group;Each Pulse exchange provide: 100 calories Carbohydrate 15 gm, Protein 6gm, 0.5 gm fat

Name of Preparation Measure CookedWt (gm)

Name of Preparation Measure Cooked Wt

Whole Moong / Usal (20 gmulse) tsp. oil.

katori 80 Sambhar (25 gm dal)Onions

1 katori 150

Chana whole/Chole(20 gm) tspil.

katori 50 Rasam (1 tsp. oil.) 1 katori

230

Tur Dal / Varan (30 gm) katori 110 Roasted Chana A handful 30Greens kootu katori 75 Papad 2 pc 25Moong Dal 20 gm dal with 1 tspil

katori 75 Medu Wada pc 25

Bengal gram-flour (Besan) (30gms)

Moong Dal (fried) katori 20

Rajmah / Cow pea Katori Peas dried /Horsegram (30gms)

1 Katori

Note: For Non-Vegetarians - Substitute one pulse portion with one portion of egg/meat/chicken/fish

LIST 3 - MILK EXCHANGE Pick any _______ servings per day


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rom this groupEach Milk exchange gives 60 kcal and 4 gm carbohydrate , Proteins 3 gms & 3 gms fat

* Skimmed milk 30 calories, 5 gms protein Name Measure Name MeasureCow milk 1 cup (100 ml) Cheese (whole milk) 20 gmsCurds 1 cup (100 ml) Paneer 25 gmMilk (skimmed)* 1 glass (200 ml) Soya milk (6.6 Protein) 150 mlButter milk (curd 100 gm) 1 glass Skimmed milk powder 20 gmsCoff Nescafe(100 ml milk 1 cup Tea + 100 ml milk 1 cup

LIST 4 MEAT, EGG, CHEESE EXCHANGE : Pick any ___ Serving per day from thisroup

Each Amount Calories CHO ProteinFatMeat Exchange (gms) (Kcal) (gms)(gms) (gms)Meat /mutton 50 g 100 --- 87chicken/fish 100 g 100 -- 20 5

Egg 50 g 75 --- 66

Foodtem

Amt Cookedwt

Food Item Amt Cookedwt

Ham 1 thinslice 100 gm Meat Curry (1 tsp. oil ) 1/3 katori 3 - 4 meat pcChicken 1 breast 60 gm Fish Curry ( 1 tsp. oil ) 1 piece katori 30 gm fishBeef 1 slice 60 gm Omelett with 1 small Egg1tsp. oil ) 1 pc 50 gm

Chicken Soup 2 cups 400 - 450 ml Egg boiled small (20 - 25gm ) 2 no. 50 - 55 gmMutton muscle 3 pc 60 gm Egg boiled ( English ) 1 no. 50 gmPrawn 5 - 7 pc 85 gms Crab 125 gms

Liver, Sheep 85 gms Pork (85 gms) 2 slice

LIST 5 - VEGETABLE EXCHANGEEach Amount Calories CHO Protein Fat


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Vegetable Exchange (gms) (Kcal) (gms) (gms) (gms)Vegetable A (nonstarchy) 250 50 10 2 --Vegetable B 100 50 10 2 0.5Vegetable C (starchy) 50 50 10 1 1

VEGETABLE A GROUP- 200 - 250 gm (free vegetables) 1 katori cooked(Choose _____ Cups of vegetables

er day)Ash Gourd (Petha /Kohla) Parwar Cabbage (Gobi)Bitter Gourd (Karela) Tomato DrumsticksBottle Gourd (Dudhi) Lettuce (Salad Patta) French Beans (Fansi)Ridge Gourd (Turie / Turia) Radish (Muli) Fenugreek (Methi)

nake Gourd (Padwal) Cauliflower (Phul Gobi) Pumpkin (Kaddu)Mushrooms Tendli (Tinda) Amaranth (Chaulai Sag)Cucumber (Kheera / Kakdi) Spinach (Palak) Mint

VEGETABLE B GROUP 100 - 150 gm ( katori cooked) (Choose any _____ Cups of vegetables peray)Beetroot Capsicum (Simla Mirch) Carrot

Ladies fingers Broad Beans (FafdaPapdi)

Chawli

Brinjal Cluster Beans (Gawar) Turnip (Shalgham)Onion (Pyaz)big Onion Small 2 Plantain (green)

VEGETABLE C GROUP 50 gm ( katori cooked) Those marked as High GI are those with give raise to blood sugars veryuickly .Potato (Alu)

High GIShingoda Yam (Suran),

Sweet Potato (Shakkarkand)High GI

Green Peas(Matar)

Double beans

PumpkinHigh GI

Colocasia Root(Arvi)

LIST 6 - FRUIT EXCHANGE :Each fruit exchange provide 50 Calories; Carbohydrate 10 gm

Pick any ___ Serving per day from this group.

FRUIT Size / No Wt FRUIT Size / No WtApple (Seb) 1 medium 80 Guava (Peru) 1 medium 100


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trawberries 4 - 5 no.s 110 Musk melon (Kharbuj) medium 200Cherries 10 - 12 no. 75 Orange (Santra ) 1 medium 100

weet Lime 1 medium 150 Papaya 1 medium 150 High GIamun (Jamu) 10 big 80 Pear (Nashpati ) 1 medium 100

Figs (Anjeer) 4 small 135 Plum (Alubukhara) 3 - 4 small 100Grapes 20 105 Pomegranate medium 75Grape fruit big 150 Water Melon 1 big

wedge175 High GI

Group IIBanana (Kela) medium 50 High GI Lichies 4 - 5 no.s 80Dates (Khajur) 2 pc 15 High GI CustardApple SitaPhal) medium 50

apota (Chikoo) 1 medium 50 Jackfruit (Phanas) 2 - 3 pc 60PineApple 1 slice 90 High

GIMango (Aam) 1 medium 90 High GI

Tender coconut water 125 ml

LIST 7 - FAT EXCHAGE: Each fat exchange provides : 50 Calories; 5.5 gms of fat.Pick any ___ Serving

er day from this group.

OR1 teaspoon oil Ghee/Butter 6 whole peanuts /7.5 g of Almond/Pistas/WalnutsName Approximate

House holdmeasures

Approximate Wt. / gm

Name ApproximateHouse holdmeasures

ApproxiWt/gm

Oil or cooking fat, Ghee 1 tsp. level 5.5 Groundnut 25 no. 10Butter or Margarine, 1 tsp. level 7.5 Almonds 10 - 12 small 7.5

Mayonnaise 1 tsp. level 5.5 Walnuts 4 halves 7 .5

Coconut(fresh)

1 tbsp. 12

Use blended oils in cooking rather than only one type of oil i.e., sunflower oil, safflower oil, cornil along with soyabean, groundnut, sesame oil, olive oil, mustard oil or canola oil

o ensure optimal intake of various fatty acids of and include unroasted flaxseeds in the dietbout 2-3 tsp/day this improves good cholesterol.

Recommended oil combinations in Indian diets ( Oils in 1:1 Proportion)Groundnut/Seasame/Rice bran+Mustard

Sunflower / Safflower + Palmolein /Olive

Groundnut/Seasame/Rice bran+Canola

Safflower/Sunflower +Groundnut/Seasame/Rice bran

Groundnut/Seasame/Rice bran


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+SoyabeanPalmolein + Soyabean Safflower/ Sunflower + Palmolein +Mustard

Dietary guidelines for HEALTHY LIVING Maintain standard body weight i.e., Height in cms 100 = Ideal body weight. Over eating should

be avoided to prevent overweight and obesity.Breakfast is an important meal . A nutritious breakfast will help you get going for the day.Skipping breakfast skipping leads to excessive/ imbalanced eating later in day,associated with obesity.

No feasting or no fasting . Eat about the same amount at about the same time each day. Stick to portion size.Use a smaller plate to serve. The bigger the plate, the bigger the temptation to fill it. The gap between 2 mealsshould be 3-4 hour. Include low calorie in-between healthy snacks.Take a hand full of nuts (almonds, groundnuts, pistachios and walnuts) instead of a high-calorie snacks.Eat slowly and chew well. It takes 20 minutes for the stomach to get the signal from brain that it is full. So fasteaters tend to miss out this signal and consume more calories.To ensure balanced meal include variety of foods from each food groups in specified amounts.

Include fiber rich foods such as whole grains, pulses, sprouts, raw and green leafyvegetables, salads, beans, whole fruits, fenugreek seeds, nuts & oil seedsInclude plenty of fresh /raw / boiled colourful vegetables in your diet as they are rich is nutrients.Have salad / soup before 20 minutes of your meal as they are fillers and you are less likely to over eat.

Choose good carbohydrates: whole grains (multigrain atta, unpolished rice, parboiled rice, whole pulses, barley, soyabean, oats, methiseeds they have soluble fiber which helps to increase goodcholestrol and reduces blood sugars raise quickly. ( Mill 5 kg wheat, kg barley, kg soya bean or Kabul channa , 100 gms methi)Choose low fat dairy foods such as double-toned milk (fat


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Avoid having late dinners and going to bed immediately. Leave at least 2 hour after a meal and then go tosleep, as this aids digestion.Avoid alcohol and cigarette smoking as these are nutrient robbers. An Individual should have 1.5 2 L (8 10) glasses) of water every day. Avoid sugary drinks, and limitintake of juices and milk. Coffee, tea, artificially-sweetened drinks, 100-percent fruit juices, low-fat

milk and alcohol can fit into a healthy diet but are best consumed in moderation. Sports drinks arerecommended only for people who exercise more than an hour at a stretch to replace substances lost insweat.Minimize eating out , and if need be, choose food wisely.Sleep for at least 6 8 hours a day.

Practice yoga or meditation to reduce stress.Please follow the plate method to fill your plate and choose the specified portions from each group ateach meal.

FOOD GUIDE

Prefer Restrict AVOIDereals Whole grain cereals and their products like

rice, wheat, ragi, jowar, bajra, brown bread,etc.

Refined grain products like maida, white bread, noodles, macaroni, vermicelli

ulses and dals Whole pulses like dhal (Eg. Bengal gram dhal,green gram, red gram, etc.) They are very richin proteins.Sprouted pulses are beneficial asthey are also rich in fibre and vitamins.

egetables They contain a lot of fibre and are a richsource of vitamins and minerals.Most vegetables have little effect on weightand thus can be consumed freely in the form of

boiled vegetables, soups, and salads.

Roots and tubers such as potato, sweet potato, yam, colocasia should be restrictedin overweight individuals as they are highin calories.Fried vegetables such as chips.Vegetables cooked in a lot of oil and richgravies.

ruits Fruits also provide a lot of vitamins andminerals.Use fresh fruits freely.Consume fruits as whole instead of fruit juices.Eat fruits with their edible skin and seeds as itcontains more fibre.

Canned fruits

ugar Keep to minimum, as they are a source of empty calories.

Chocolates, puddings, desserts, sweets,etc.

airy products Skimmed milk may be used to prepare curds, paneer, buttermilk, etc.Buttermilk maybe used freely.

Whole milk and milk products like cream, butter, cheese, paneer, mava, khoa, ice-cream, and condensed milk.

uts and oilseeds Groundnuts and coconut (dry and fresh neednot be completely avoided, but can be used inrestricted quantities in cooking.

Almonds, cashewnuts, pistachios, walnuts

ats and oils Unsaturated vegetable oils like sunflower oil,safflower oil, groundnut oil, gingelly oil, etc.

Saturated fats like vanaspati, ghee, butter,coconut oil


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Choose more than one type of vegetables oilfor cookingLimit total fat intake to 3 4 teaspoons per day. This amounts to kg of oil per person

per month.

Fried foods like samosa, bhujiya, pakoda, puri, vada, mixtures, chakli, etc.

ggs Egg white Egg yolk Meats 100 grams of white meat (chicken withoutskin, fish) can be consumed 2 3 times aweek, provided they are cooked without fat,this is boiled, steamed, baked or roasted

Red meat such as pork, mutton, beef Organ meats such as liver, heart, brainProcessed meat such as salami, sausagesShell fish such as crabs, prawns, shrimps,oysters, lobsters

everages Avoid carbonated or fizzy beverages andalso alcoholic beveragesCoffee / tea should be limited to 3 cups

per day.Eating out

Encourage smaller portion sizes at restaurants and choosing cooking methods That contain less fat, likegrilling, broiling, poaching and steaming.Keep it plain and simple when eating out. Eat foods that are familiar rather than venture into unknownterritory.Eating at restaurant or party when overly hungry is not recommended.Filling up on lower calorie items at the beginning of a meal, such as tossed salad or broth-based soup, is agood idea.Refrain from eating very oily or rich foods.Clear soups or thick soups are preferable to cream soups.Boiled rice, plain roti or iddli should be preferred to biryani, pulao, puri and paratha, especially wheneating out.Salads without rich dressings may be taken generously. Prefer fresh fruit or plain coffee after the meal to a

bowl of dessert or ice cream.

I encourage 30 minutes of physical activity daily, leaving the type of activity up to the patient. And also I encourage mypatients to purchase a pedometer and track their daily steps, adding 500 steps each week until theyre walking 10,000steps per day.

*ENERGY EXPENDITURE ON VARIOUS PHYSICAL ACTIVITIES (Kcal/30 minutes)Activity Kcal/30

mtsActivity Kcal/30

mtsCleaning/Moppin

g

105 Shuttle 174

Gardening 150 Table Tennis

122

Watching TV 43 Tennis 196Cycling(15(Km/hr)

180 Volley Ball 90

Running 6(Km/hr)

176327

8 (Km/hr)12 (Km/hr)

261375


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10(Km/hr)Walking 4(Km/hr)

80 Fishing 111

Shopping 102 Standing 66

Sleeping 28 Typing 54Sitting 43 Dancing 186

Documents

Food Guide Pyramid for Normal Patients