Sis, dietery guidelines for indians pdf mein page 63 ,Suggested diet for normally nourished sedentary men diet ke upar ek video banao.. breakfast lunch dinner mein kya kha sakte he examples batao.. totally confusing he
Hi Amar, When planning a day’s diet, it is essential to include as many food groups as possible across various meals. The diet suggested on page 63 is designed for a reference individual, defined as someone who weighs 65 kg and has a BMI between 18.5 and 23. If you wish to calculate your dietary needs, you can adjust the portion sizes based on your weight and BMI, thereby modifying the total caloric intake from the suggested diet. Now the items suggested in each meal : For instance in breakfast : Breakfast : 90 gram whole grains + 35 g pluses or legumes +50 g GLV’s + other vegetables 50 g + 20 g nuts. Here they have not clearly given which whole grain or which pulses you have to take. It's because you can take any grain or pulses according to your preference and availability. The choice of grain won't make much difference in your macro’s ( carbohydrates, proteins, fat etc ) because these food groups, namely grains or say pulses will have items which have more or less similar calorific values. This reference diet is telling you how much and which food group needs to be taken in which meal. Now you can simply refer to another book named IFCT( which is also available on ICMR-NIN website) and can check what all options you have for grain or for that matter any other food group. Likewise you can navigate for all the meals and can plan for as many days as you wish. Another thing which is very interesting in this suggested diet : they have even mentioned the timings because along with what you eat and how much you eat - what time you eat also matters for overall health. If you have any other specific questions you can ask i would try to explain it to the best of my knowledge.
Is there any guest room in the nin hostel? Can anybody stay as a guest in the hostel in the guest room if the guest room is there ? Please share if you have any ideas
