Asked for female, 17years old from Ramanagram
Follow these dietary guidelines and you will achieve a well-balanced diet that provides the nutrients you need, in the right amounts, each day. Brown rice and wholemeal bread (5-7 servings a day) example of 1 serving: 2 slices bread (60g) ½ bowl* rice (100g) ½ bowl noodles or beehoon (100g) 4 plain biscuits (40g) 1 thosai (60g) 2 small chapatis (60g) 1 large potato (180g) 1 ½ cup plain cornflakes (40g) fruit (2 servings a day) example of 1 serving: 1 small apple, orange, pear or mango (130g) 1 wedge pineapple, papaya or watermelon (130g) 10 grapes or longans (50g) 1 medium banana ¼ cup*** dried fruit (40g) vegetables (2 servings a day) example of 1 serving:¾ mug** cooked leafy or non-leafy vegetables (100g) ¼ round plate+ cooked vegetables 150g raw leafy vegetables 100g raw non-leafy vegetables meat and others (2-3 servings a day) example of 1 serving: 1 palm-sized piece fish, lean meat or skinless poultry (90g) 2 small blocks soft beancurd (170g) ¾ cup cooked pulses (e.g. Lentils, peas, beans) (120g) 5 medium prawns (90g) 3 eggs (150g)++ 2 glasses milk (500 ml) 4 slices of low-fat sliced cheese (80g) * rice bowl ** 250 ml mug *** 250 ml cup +10 inch plate ++ while 3 eggs are equivalent in protein content to other items listed under the meat and others group, egg yolks are high in cholesterol. Thus, eat no more than 4 egg yolks per week.