daily habit for healthy living

Food groups

Meat or fish or poultry: - Egg, fish, meat etc. are including in the group. Egg supply good quality vitamin, protein and fat. Fish, meat and chicken are source of protein and vitamin. Meat has more fat as compare to poultry and fish. Omega 3-PUFA in fish protects against cardiovascular diseases. Two to three servings/day are recommended.

1 serving has about 30 grams of cooked meat.

1 serving provides 100 calories and 7 grams of protein.

Fat/oils: - calories from fat should not be exceed 10-15% of total calories intake. Fat is made use of not only during cooking (visible source) but it is also present within the food we  eat such as seeds, nuts, pulses etc. 15-20 grams of visible fat (oil/ghee) recommended per person per day.

1 gram of oil or ghee gives 9 calories.

1 teaspoon of ghee, butter, oil = 45 calories.

Sugars: - This group includes sugar, honey, jiggery, etc. Which are concentrated source of energy? Jiggery provides little iron. This group has to be used sparingly. Excessive intake of sugar is not desirable as it leads to wide fluctuation in blood sugar level and obesity.

1 teaspoon sugar= 20-25 calories.