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     SAMPLE MENU


NUTRIENT CONTENT 1600 Kcal.
20% PROTEINS
58% CARBOHYDRATES
22% FATS
 

              EARLY MORNING

* TEA 1 CUP OR COFFEE (25 MLMILK)

BREAK FAST

* MILK (125 ML)
* BREAD 2 (LARGE SIZE) OR AS MENTIONED IN THE EXCHANGE LIST


MID MORNING

* LEMON JUICE - 1 GLASS
* APPLE (1 SMALL) OR AS MENTIONED IN THE EXCHANGE LIST


LUNCH

* CHAPATI - 4 (6" DIA.) OR CHAPATI - 3 & RICE 3/4 KATORI.
* DAL - 1 KATORI (THIN)
* VEG - CAULIFLOWER - 1 KATORI OR AS MENTIONED IN THE EXCHANGE LIST
* OIL - 2 TSP.
* DAHI - 1/2 KATORI.
* SALAD SLICED - 1 KATORI (CUCUMBER, TOMATO, ONION)


AFTERNOON

* LEMON JUICE (1 GLASS)
* KHAKHRA -1 SMALL


DINNER

* CHAPATI - 3 (6" DIA.) OR CHAPATI - 2 AND RICE (3/4 KATORI)
* DAL - 1 KATORI
* VEG - DUDHI - 1 KATORI OR AS MENTIONED IN EXCHANGE LIST
* OIL - 1 TSP
* DAHI - 1/2 KATORI
* SALAD SLICED - 1 KATORI (CUCUMBER, TOMATO, ONION)

1 KATORI = 200 GM, 1 GLASS = 200 ML, 1 CUP = 150 ML, 1 CHAPATI = 6"


 

 

            EXCHANGE LIST

VEGETABLES FRUITS
GROUP : I

(RAW WT APPOX. : 350 GM, COOKED 1/2 KATORI)
 

 

BOTTLE GOURD (LAUKI)

RIDGE GOURD (TURIYA)

BROAD BEANS (PAPDI)

BANANA : 1/2 MEDIUM SIZE : 50 GM
MANGO : 1 : 1/2 CLICES : 70 GM
PEACH : 1 PIECE (2" DIA) : 90 GM
APPLE 1 PIECE (2" DIA) : 80 GM
GUAVA 1 PIECE (2" DIA) :100 GM
ORANGE 1 PIECE (2" DIA) :100 GM
PLUMS 2 PIECE (1 1/2" DIA) :100 GM
PINEAPPLE 1 1/2 SLICES : 80 GM
POMEGRANATE 1 SMALL : 75 GM




GROUP : II BREAKFAST

(RAW WT APPROX. : 200 GM (ANY ONE OF BELOW)
COOKED - 1 KATORI)


 

                                     

BITTER GOURD (KARELA)

PUMPKIN (KADDU)

BRINJAL (RINGAN)

LADIES FINGER (BHINDI)

CAULIFLOWER (PHOOL GOBHI)

RADDISH (MULI)

FRENCH BEANS (FANSI)

SPINACH (PALAK)

  1 KHAKHRA (6" DIA) : : 25 GM

  1 IDLI (MEDIUM)

  1 BREAD (LARGE SIZE)

  1/2 CUP COOKED VERMICELLI

  1/2 CUP COOKED DALIYA

  1 KATORI RICE FLAKES : 25 GM RAW

  25 GM RAW SUJI

  CORNFLAKES - 25 GM 3/4 KATORI



GROUP : III

(RAW WT APP - 100 GM COOKED - 2 TBSP)

AMARANTH
FENUGREEK (METHI)
CLUSTER BEANS (GAVAR SING)

PULSES / DALS

* Moong / Urad / Chana / Masur / Val / Peas (Vatana) - 1 Vatki Cooked
* Soyabeen / Rajma - 3/4 Vatki Cooked.


1 KATORI = 200 GM, 1 GLASS = 200 ML, 1 CUP = 150 ML, 1 CHAPATI = 6"