Basically, one day's meals should have at least one item from all the four groups. Serving size should be increased to get at least 1000 calories a day from the day's menu.
1. Eggs, fish, poultry or meat
2. Dairy products like whole milk, cheese, yoghurt
3. Fruits and vegetables
4.Whole grains like rice, bread, pasta etc.,
Breakfast items:
French toast made with cream and eggs.
Lots of oatmeal, made with whole milk liberally sprinkled with powdered almonds, cashews.
Scrambled eggs and cheese with toast
Idli or dosai with sambar made with tur dal and vegetables.
Pancakes made with whole milk eggs and multi grain flour and ghee
Peanut butter sandwich, topped with che
Kichadi made with dhalia and mixed vegetables using ghee
Pongal made with rice and moong dal and ghee
Rawa Upma made with vegetables and ghee
Broken Raw rice and moong dhal kichadi made with ghee and vegetables
Adai made with eggs and topped with butter
Lunch:
Rice or bread or rotis
With
Sambar or fish or chicken curry
With any vegetables
Snacks:
Fruits and milk together. Can be made into milk shake for banana or mango
Fried gram laddus and milk
Sesame seed cakes (calcium rich and calories filled)and milk
Flavoured Yoghurt with fruits
Mashed potatoes with cream and cheese
Dinner:
Same as lunch or any breakfast items.
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