Eating nutritious and balanced meals is essential for a healthy life. Planning these meals can be tedious or sometimes inadequate in providing all the required nutrients. But relax. You are not alone. If you are someone who is constantly looking up healthy meal plans for yourself or your kids, AskNestlé is here to help. Here, meal plans that will make it easier for you to prepare dishes that are not just tasty, but also contain the right nutrients, have been suggested. This sample meal plan/diet chart suggests various food groups to be included in your daily meals, for you and your family.
The four major food groups include: 1) Cereals, millets & pulses 2) Milk & animal foods 3) Vegetables & fruits 4) Oils, fats & nuts. The food chart showcased above, features foods from each of these groups. Let’s look at the nutrition quotient of each.
Wholegrains and grains like rice, wheat, jowar, bajra, ragi, oats, pasta, noodles, and bread are some of the foods that fall under this category and must always be included in a balanced diet chart. In addition to these, pulses like lentils, soyabean, kidney beans etc should be regularly included in meals.
Dairy is well known for its excellent nutrient profile, which helps in general growth, body building and protective properties. Milk, cheese, paneer, curd, ghee, chicken, fish and eggs belong to this category. These food products are rich in calcium and protein.
Rich in vitamins, fibre, antioxidants and water, fruits and vegetables boost your energy levels. They are also known to protect kids from harmful diseases in the future.
Vegetable oils, butter, ghee, almonds, walnuts, cashews come under this category. These are integral for supply of energy, essential fatty acids and fat soluble vitamins to the body. Nuts are a good source of protein.
Reference: Dietary Guidelines for Indians, 2011
Let's get started with today’s meal plan
Fill in your food preferences and age to generate a meal plan that caters to your nutritional needs. This meal plan has been designed in consultation with Nestlé Nutrition Experts to meet your Recommended Dietary Allowance (RDA) of each essential Nutrient.
Click on RDA or nutrient above to know more
Disclaimer: With this, you can get daily customized meal plans for your family. These healthy diet plans can easily take care of your family’s nutrition, as per their age and food preferences.
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