Introduction

The Meal contain all the essential nutrients from five food groups in right proportion.

fruit and Vegetables:-

fruits and vegetables  contains vitamins,minerals,fibre,antioxidants and other phytonutrients which are very important immunity,better health and optimum performance.

Portion size- 5-9 sevings in a day.

Protein rich foods:-

Its a Building Block including lean meat, poultry, fish, egg, soya, beans, dairy foods.

It supports muscle growth, weight management, repairing tissues, and overall functions.

Portion size- 3-4 serving in a day.

Carbohydrate rich foods:-

Main source of energy as whole grain foods like oats, wheat, bread, pasta, breakfast cereals, millets,rice etc.

Portion size- 3-5 servings in a day.

Calcium Rich Foods:-

Calcium Rich foods including dairy products, nuts, pulses etc. These are excellent source of calcium which is needed for strong bones teeth etc.

Portion size- 2-4 servings in a day.

Fats and oil:-

Fats and oils are very crucial for our body including energy storage, insulation, and organ protection, vital for cell structure, hormone production, and absorbing fat-soluble vitamins.

We get it from Nuts, Seeds, Olive oil, Flaxseeds, Oily fish, Butter ghee etc.

Portion size- 2-3 serving in a day.