SECTION

WEIGHTS AND MEASURES

HOW TO STUDY THIS SECTION

This section deals with the various weighing and measuring methods/techniques
used in finding the weight and volume of foodstuffs at the household
level. The most important feature of the section is the discussion on the items of
the practical kit. So, it is essential for you to keep your practical kit by your side
while reading.
As you will read through this section, you will find that the main stress in the
section is on learning by doing. The section is divided into five subsections.
There are inbuilt activities in each of these subsections. These activities if
performed, as you read, will-not only provide you the understanding of this
section but also provide you the basic skill for doing the activities related to
other sections of the manual. By doing so. you can also bring perfection in your
day-to-day cooking or improve your meal plans. Make sure that you spend
sufficient time in doing the activ~tiksgrven here.

Structure
1.0 Introduction
1.1 Weighing and Measuring Equipment
1.2 Relatihg Weight to Standard Measures
1.3 Relating Weight to Size and Number
1.4 Relating Household Measures to Standard Measures
1.5 Finding the Relationship between the Amount of Cooked Foodstuffs and Raw
Foodstuffs
1.6 Summing U p

1.0 INTRODUCTION

Have you ever observed your mother while she is cooking meals for the family? You
would probably have noticed that she uses a cup, glass or katori as a measure for
cooking. Sometimes, she does not even need that also. She manages even with her
fistlhand She knows that a big katori of raw dal or two medium steel.glasses of rice
(raw), when cooked, will be enough for her family. You are sometimes surprised at
how accurate she is in her estimate ! She has learned this through experience. She
probably won't be able to tell you the weight of a particular foodstuff she has cooked.
But in her day-to-day cooking, she rarely needs this.
However, as a student of nutrition, you need to know the approximate weight/volume
of foodstuffs in many situations like
If you want to know the nutrient conte:lr of the katori of dal you ate yesterday at
d i n e r time, you must know how much dal (raw) it contained.
If you recommend a minimum of 500 ml of milk for a pregnant woman, you
. should be able to tell her which elass/cu~is to be used for measurine this amount.
Pa* I If you want to cook a dish according to the recipe given in this practical
manuaVblocks/any other recipe book, you should know how to measure the
ingredients given for a particular recipe.
Like these 'there are many other situations in meal planning where you might need to
know the weight/volume of foodstuffs. Mow can you determine weightlvolume of
foodstuffs at home? One way which you can think of, is a weighing balance. Other
things which can help are a measuring glass, measuring cups and spoons. These are
known as standard measures. If you open the practical kit you have received as part
of your study material, you will find these standard measures. You should note here
that a weighing balance is not included in the practical kit. However, one weighing
balance is provided at your study centre. You can go to your study centre and use it,
if needed
Now, the questions which may arise in your mind are - From where can you obtain
a weighing balance ? What should you do if you don't have a weighing balance ?
What is a measuring glass, cup or spoon ? How are they different from the glass or
katai you use at home ? How can you use them for determining weight/volume of
foodstuffs ? In this section, you will find answers to all these questions.

Objectives
After going through this section, you will be able to :
identify the various ways of determining weight and volume of foodstuffs
differentiate between household measures and standard measures
weigh foodstuffs on a household weighing balance
use your practical kit for determining the weight/volume of foodstuffs and
relate household measures to the items of the practical kit.

1.1 WEIGHING AND MEASURING EQUIPMENT

We are starting this subsection, with the understanding that you are familiar with
terms like 'weight' and 'volume' and the units in which they are expressed In case
you need to recall, go through Box 1.1.

You have read that you can use a weighing balance or the measuring cups or spoons
for weighing and measuring. These are known as weighing and measuring equipment.
On this basis, let us try to define 'weighing equipment' and 'measuring equipment'.
Weighing Equipment: Any equipment which is used for determining weight is
known as a weighing equipment or weighing balance. There are various kinds of
weighing balances. You must be familiar with the weighing balance used at shops or
other commercial places. The weighing balance used at the household level is
different from that used at commercial places, as it is not very accurate and can
measure only small quantities. However, it is suitable for the purpose of weighing at
household level. You will learn more about household weighing balances on page 10
of this subsection
Measuring Equipment: Measuring equipment or measures refer to devices which
help in measuring the quantity/volume of foodstuffs. Can you think of some examples
of measuring equipment? Yes, the cup, glass or katori which you use at home can be
termed as measuring equipment. You can use them for determining the quantity of
foodstuffs in certain measuring units - half katodone katodtwo katoridor one small
katoriltwo large katoridhalf a medium katori These utensils are termed as household
measures. The household measures are quite useful in day-teday cooking. However,
they have one limitation. They cannot tell you the exact amount i.e. weight or volume
of foodstuffs.

In such a situation, (where you want to find out eight or volume of foodstuffs), the
standard measues of your practical kit may be helpful. As you know, the standard
measures'provided to you in your practical kit include a measuring glass, measuring
cups and spoons. Can you tell the difference between the standard measures and
household measures ? Find out for yourself by doing the following activity.
 Weights and Measures

I Very often you make use of terms like 'weight' or 'volume'. Do you know h6w
these terms are defined ? Here are the definitions for bath these terns,
Weight: The earth attracts or pulls every object
pull or attraction of the earth on an object is called
Volume : The quantity of space an object takes up
Do remember that every object which has a weight also has a volume and vice
versa. Usually for measuring raw solid foodstuffs like atta d& sugar, etc, we
use weight as a measure. Liquid foodstuffs like milk, water are taken in volume
measures.
I The units in which weight/volume are commonly expressed are giv?r, below : 1
Units to express weight Units to express v
Ki~ol3ram(kg) ; gram (B) Litre (.I;)millilitres
milligram (mg) ; microgram (mcg)
1 Kilogram (kg) = 1000 grams (g)
1 gram (g) = 1OOO mi'lligrams (mg)
1 milligram (mg) = 1000 miciograms

in grams and kilograms.

. at some places you may
nd units like pound and ounce being
used for weight
1 pound (Ib) = 0.453 kg
or

ACTIVITY 1
@ TAKE OUT T H E MEASURING GLASS (standard measure) FROM YOUR
PRACTICAL KIT AND A STEEL TUMBLER (household measure) FROM
YOUR KITCHEN SHELF. LOOK FOR THE DIFFERENCES BETWEEN
T I E TWO.

@ FILL T H E STEEL TUMBLER WITH W A T E R HOW MUCH WATER

DOES IT CONTAIN ?
......................................................................

@ TRANSFER T H E WATER FROM T H E STEEL TUMBLER T O THE

MEASURING GLASS. NOW, WRITE THE-VOLUME O F WATER
CONTAINED IN IT

By doing this activity you will find that the measuring glass has certain markings 03
it, which indicate volume. You will notice similar markings on measuring cups ar.1
spoons indicating volume. Any measure which has markingsicalibrations indicating
vdume is termed as a standard measure, According to this definition, the measuri1:g
glass and the measuring cups and spoons of your practical kit are standard measures.
Can you call any calibrated equipment a standard measure ? No, any device/
equipment is a standard measure only when t' e markings on it give the accurate
measure of volume.
RaetkaI M-u.1- Pan 1 NOW,YOU are familiar with the terms like weighing balance, standard measures and
household measures. Let us now come back to your problem in meal planning, when
you need to fmd out weight/volume of foodstuffs.
Your practical kit includes only the standard measures and not a weighing balance. In
this situation, you would like to know the answels to questions such as the
following : Are the standard measures provided to you enough for your practical
activities or do you need to buy a household weighing balance. The answer is - you
need not buy a household weighing balance. A household weighing balance is needed
only for knowing the exact weight of foodstuffs However, for practical purposes in
meal planning you can make do even with the approximate weight/volume of
foodstuffs. The standard measures ie. measuring glass, cups and spoons, can provide
you sufficient information for this purpose. However, you should note hem that the
standard measures can tell directly the volume of foodstfls but not the weight.
For the purpose of finding weight using the standard measures, you need some
additional information. What is this additional information ? How is it used for finding
the weight of foodstuffs ? You will have to wait a little while for getting the answers to
these questions. The secret behind these aspects will be revealed to you in subsection
1.2. Before learning about them, let us first learn how to use a household weighing
balance and the standard measures in your kit
How to use a household weighing balance ?
It is important for you to learn the use of a household weighing balance. You can use
the weighing balance provided at your study centre as a cross check for standard
measures.
A household weighing balance can measure from 5-10 g to 500-2000 g depending
upon its capacity. Look at the figure given below. The weighing balance
shown in the figure can measure from 5 g to 1000 g. The same weighing balance is
provided at your study centre. You can go to the study centre and examine i t This
weighing balance has two main parts - (i) the body and (ii) detachablepan. By
carefully looking at it, you will fmd that the body is attached to the pan by means of a
stud. You will also notice three things on the body of the balance :
markings which indicate weight
0 a pointer and
0 an adjustment knnb. -- .
- - -
--,

When any object is placed on the pan, the pointer moves and indicates weight If you
want to adjust the pointer at a particular point you can use the adjustment knob.
You can weigh any foodstuff from raw to cooked on the household weighing balance.
As you know, some of the foodstuffs are dry and when removed from the utensil in
which they are placed, leave it clean e.g. rice, apple, guava etc. You can place these
foodstuffs directly on the pan of the weighing balance. Other foodstuffs are
liquidy/sticky/greasy/powderye.g. cooked dal/atta,oil etc. You snould not place them
directly on the pan of the weighing balance. In fact, you can classify foodstuffs in two
a o u ~ sas shown in Table 1.1. .
 Table 1.1 Classlflcatlon of foodstuffs into p u p s for the purpose of wcigbin~ Weightcr and Measures

Weighing in a separate utensil

Oil, ghee, butter

Rice/chirwa/murmura
Sugar (if dry and not sticky) Cooked foodstuffs

Let us now learn how to weigh items included in groups A and B on the weighing
balance.

ACTIVITY 2
WEIGHING FOODSTUFFS ON A HOUSEHOLD WEIGHING BALANCE

) BRING THE POINTER TO

THE ZERO MARK USING
THE ADJUSTMENT KNOB.

DIRECTLY ON THE PAN

OF THE WEIGHING
Practical Manual - Part 1
READING INDICATED BY
THE POINTER
Weight of apple as indicated by the
......
pointer is g

i) TAKE A KATORI/PLATE
OR ANY OTHER UTENSIL
WHICHEVER IS
APPROPRIATE FOR THE
FOODSTUFF YOU WANT
TO MEASURE AND PLACE
IT ON THE TOP OF THE

11) BRING THE POINTER TO

THE ZERO MARK USING
THE ADJUSTMENT KNOB.
 Weights and Measures
IN THE UTENSIL.

iv) NOTE DOWN THE

READING INDICATED BY Weight of Bengal gram (whole) as
THE POINTER indicated by the pointer .......

following points into consideration. Make sure that :-

1 @ ' the balance is placed on an even surface
@ the pan of the balance is clean and dry
i! @ very heavy objects (more than the capacity of the weighing balance) are not taken
for weighing
@ the pointer is set at the zero mark.
How to use the standard measures of the kit
After learning about the household weighing balance, let us now fbcus our attention
on standard measures. As you know standard measures are part of your practical kit.
Let us discuss the use of each one of them separately.
Measuring Glass : It is a calibrated plastic glass. It is used for measuring the volume
of liquids such as water, milk or fruit juice. You can measure 25 ml to 300 ml of
liquid in it at a time. The glass can be used to find the volume of liquid contained in
the given container - cup/glass/tumb\er or measure the given amount of liquid -
100 ml to 200 ml or 300 ml.
Let us learn how to use the measuring glass.
ACTIVITY 2

(i) POUR THE LIQUID YO

WANT TO MEASURE I
THE GLASS.
iiij NOTE DOWN T H E
READING I F T H E LEVEL
O F T H E LIQUID IS
DIRECTLY ON T H E MAKK.
IT IS EASY T O NOTE
DOWN THE READING. IF
NOT, YOU HAVk T O
DECIDE THE VOLUME
DEPENDING ON YOUR
OWN PERCEPTION.
YOU HAVE T O CHECK
WHETHER T H E LEVEL IS
IN T H E CENTRE OR MOKE
TOWARDS T H E UPPER
SIDE OR LOWER SIDE.
CONSIDER THE
FOLLOWING EXAMPLE. IF
T H E LEVEL O F THE
LIQUID IS IN T H E CENTRE
O F 250 A N D 300 rnl, YOUR
READING WILL BE 275 ml.
IF THE LEVEL IS
TOWARDS THE UPPER
SIDE, T H E KEADING WILL
BE 285 rnl. I F T H E LEVEL IS
TOWAFWS T H E LOWER
SIDE THE READING WILL,
While using the measuring glass you should make sure that the :- Weigbts and Measures
glass is clean and dry
liquid you want to measure is not too hot
Meaiuring spoons : Your Practical Kit has a set of four plastic spoons. They are
labelled as one tablespoon, one teaspoon, half teaspoon and one fourth teaspoon. The
quantities which the spoons can measure are :-
One tablespoon (1 T) = 15 g
One teaspoon (1 tsp) = 5 g
Half teaspoon (112 tsp) = 2.5 g
One fourth teaspoon ( 114 tsp) = 1.25 g
The spoons are usually used for measuring small quantities of ghee, oil, butter, and
sugar.
Note : Remember that 1 teaspoon of butter, ghee. oil or sugar is not exactly 5 g. If
you weigh one teaspoon of these foodstuffs on the weighing balance, you will find that
the weight is close to 5 g. ~b you can consider that 1 teaspoon of these foodstuffs is
5 g. Same is true for other spoon measures.
Let us learn how to use the measuring spoons. i'
iii) TAKE A FLAT KNIFE OR THE FLAT
EDGE OF THE SPOON AND LEVEL
THE HEAP NEATLY.

iv) TME AMOUNT LEFT IN THE SPOON

IS TME AMOUNT WHICH IT CAN
MEASURE.

While using the spoons make sure that :

e Spoons are clean and dry
6i Butter is in soft form
61 Sugar is dry and not moist or sticky.

Measuring Cups : The set of measuring cups you have been provided consist of 4
cup measures - one cup (1 C), half cup (112 C), one third cup (113 C) and one fourth
cup (114 C). Using these cups you can find out the approximate weight of raw solid
foodstuffs. How to find out weight is dealt with later in subsection 1.3. Here, we will
just concentrate on lemming how to use the measuring cups.

TAKE A MEASURING C W
i)
-
(malie svr+ ,d K ;s ckan and
WJ.
 Weights and Measurcs

(make sure that you fill it lightly

until it is heaped).

THE CUP IS THE AMOUNT

WHICH IT CAN MEASURE.
- -

Note :
One cup measure of all foodstuffs does not weigh the same. The cup
measures the quantity (volume) of the particular foodstuff it can hold How to
relate this quantity (volume) to weight is discussed later in subsection 1.3.
Practical Manupl - Part I There are some markings on the cups in millilitres which indicate volume. Since
you have received a measuring glass separately as a volume measure, you need
not use cups for measuring volume of liquids.

PRACTICAL POINT: HOW TO TAKE CARE OF

YOUR PRACTICAL KIT
All the standard measures which are part of your practical kit are made of
plastic. Taking care of them is not a difficult task. You need to observe the
( following precautions while using them.
1) Always keep them in a cool place. Never place them near the fire or any
heat source.
1 2) Make sure that they are clean and dry before use. I
1 3) D o not pour very hot liquidlother hot foodstuffs in them. I
4) After use proper cleaning is essential. D o not use metal brushes or
scrubbers. for cleaning otherwise scratches will appear and markings will
rub off. If greasy, wash them with soap and water. '

I 5 ) Wipe dry before putting them back in the box. I

1.2 RELATING WEIGHT TO STANDARD

MEASURES

We hope by now you have learnt the techniques of using a household weighing
balance and the standard measures. Let us now learn how to find weight using
standard measures.
In meal planning you may need to know the weight of the following categories of
foodstuffs.
Cereals
Pulses
Flesh foods (meat, fish, poultry)
Fats and oils
Sugar
Nuts and oilseeds
Fruits and vegetables
Out of the above mentioned food categories, you can put cereals, pulses, fats and oils,
sugar and nuts and oilseeds in measuring cups or spoons (standard measures) and
measure them. The weight of these foodstuffs can be related to standard measures.
However, it is not possible to use the standard measures for other categories of
foodstuffs i.e. fruitslvegetables and flesh foods due to their size and shape. W e use
the relationship between weight and sizelnumber for these foodstuffs. How to find
weight by this method is the tcpic of discussion in the next subsection. In this
subsection, we will only discuss how to relate weight to standard measures.
As you have already read, standard measures can directly tell you the volume1
quantity of foodstuffs placed in them. However, for finding weight, you need
additional information. What is this additio1:al information and how is it used for
finding weight ? Let us try to understand this by the following example.
Consider the following two situations.
Situation 1 : You have been provided a household weighing balance and asked to
cook 80 g of rice.
Situation I1 : You have been provided the standard cup measures (1 C, 112 C, 1;/4 C
and 113 C) and the information that one fourth cup (114 C measure) of rice is equal
to 4 0 g You have t o cook 80 g of rice.
Can you measure 80 g of rice in situations I and I1 ? Yes, in situation I, you can Weights and Measures
directly weigh 8 0 g of rice on the weighing balance. In situation 11, you can use the
additional information given and take two levelled one fourth cups (114 C measure) of
rice for cooking. The additional information provided in situation I1 actually presents
the relationship between a standard measure (i.e. 114 C measure) and weight (i.e. a
weighing balance). The situation I1 given here illustrates the fact that if we find out
the relationship bhween standard measures and weight for other foodstuffs also, we
can easily find the weight of foodstuffs at home. The two essential things for finding
this relationship is a household weighing balance and the standard measures. We
have collected this information for various foodstuffs and compiled it in Charts 1, 2
and 3 (Annexure 1 - Part A).
All you have to do is to take the appropriate standard measure and refer to the right
chart for a particular category of the foodstuff.
Chart 1 : gives the relationship between weight of raw cereals and pulses and the
measuring cups.
Chart 2 : gives the relationship between weight of fatsloilslsugars and the measuring
cups.
Chart 3 : gives the relationship between weight of nuts1oiIseeds (groundnuts) and the
measuring cups.
Do remember thatfb.v this method ~ ~ tr-ill
o uget otilj' a rough idea about the weight oJ
foodstuffs and not the exact weight.
Let us now understand how to use weight and standard measure charts for finding the
weight of foodstuffs. You can do so by do~ngthe following activity.
\CTIVITY 4(a) ..

Govind Ram (husband) and Sita (wife) are a newly married couple. Sita is concerned
about the health and nutritional status of her family. She cooks her meals by proper
meal planning. According to a meal plan prepared by her, she needs the following
ingredients for preparing lunch for the two of them.
Atta - 40 g
Rice 100 g
Moong dal - 60 g
Peas - l00g
Tomato - 50 g
Onion - 50g
Potato - 150 g
Apple - 160 g
Fat/oil - 15 g
Sugar - 20 g

How will she measure these amounts ? Let us solve her problem using the standard
measures. Take out your set of standard measures and the above mentioned
foodstuffs and do as indicated.
WHICH FOODSTUFFS WOULD YOU MEASURE USING T H E
STANDARD MEASURES ?
Atta, moong dal, fats and oils and sugar
WHICH CHARTISTANDARD MEASURE IS APPROPRIATE FOR
EACH O F THESE FOODSTUFFS ?
Atta - Chart 1 and measuring cups
Moong dal - Chart 1 and measuring cups
Fats and oils - measuring spoons
Sugar - measuring spoons
H O W WILL YOU MEASURE 40 g A T T A ?
Refer to Chart 1. You will find that 113 C can measure 35 g atta As you nzed
4 0 g of it, you can take one levelled (113 cup atta) and add a little more
(approximately 5 g) to it according to your own judgement/perception.
Practkal Mmual - Part I @ HOW WILL YOU MEASURE 100 g RICE ?
Refer to Chalt 1. Half cup can measure 90 g rice. Take little more than 112 cup
of rice.
@ HOW WILL YOU MEASURE 6 8 g MOONG DAL ?
Refer to Chart 1. 113 cup can measure 60 g of moong dal.
a HOW WILL YOU MEASURE 20 g GHEE/EDIBLE OIL?
Smaller quantities of fats and oils can be measured directly using measuring
spoons (For large quantities you need to use Chart 2 and measuring cups). Take
4 teaspoons (tsp) of ghee/edible oil.
@ HOW WILL YOU MEASURE 28 g SUGAR ?
Smaller quantities of sugar, less than 50 g, can be measured using measuring
spoons (For large quantities you need to use Chart 2 and measuring cups). Take
four teaspoons (4 tsps) sugar. -
In this way Sita can measure the cereal, pulse, fatsloil sugar (in the amounts needed .
for her lunch) by using the standard measures and charts giving the relationship
between standard measures and weight. But her problem is only partially s h e d . HOW
will she measure the vegetables and fruits needed for the lunch? The a s w e r to this
question is provided in the next subsection

1.3 RELATING WEIGHT TO SIZE AND NUMBER

How will you determine the weight of fruits and vegetables at home ? Can you
measure them in your standard cups and glass ? No, obviously not. So, what is the
answer to this question ? The answer lies in the fact that most of the fruits and
vegetables are available in the market in various sizes and shapes. You can get a
banana which is very small or very large. Now, as you know, weight will be different
for the various sizes of bananas. This means a relationship between size and weight
can be worked out based on which you can determine the weight of fruits and
vegetables. In a similar manner, weight of some nuts and oilseeds, flesh foods (like
egg) can be related to number.
You can refer to weight and size figures given in Annexure 1 - Part B for finding the
weight of fruits and vegetables. We have worked out these figures using a weighing '
balance and different f r u k and vegetables of various sizes - small medium and
large. Do remember that thesefigures give you only the rough idea of weight of-fmits
and vegetables and not the exact weight. For example weight and size figures for
onions of various sizes include the following - very small (15 g), small (25 g),
medium (40 g) and large (65 g) onion How will you measure 60 g onion using this
information ? You can take one large oniodtwo small onionslone medium and one
very small oniodfour very small onions. Note that these onions should be
approximately of the sizes indicated in the figures. In a similar manner using
information given in figures (Amexure 1 - Part B), you can find weight of other
vegetables and fruits also.
Let us now study how to use the information given in Charts 4 and 5 and size-weight
figures given in h e x u r e 1 - Part B. You can refer to Charts 4 and 5 for finding the
weight of some nuts and oilseeds and flesh foods. These charts are based *Jnthe
relationship between sizelnumber and weight. For example, if you want to add 10 g
almonds in a desert prepared by you, you can take 9 big almonds (Chart 4).
Similarly you can take 5 medium size pieces of mutton, if you need to add 100 g
mutton in a dish (Chart 5).
Now let us come back to Sita's problem. tVe have left her problem only half solved in
an earlier subsection. She needs to weigh 100 g peas, 100 g potato, 50 g tomato, 50 g
onion, and 160 g apple for her lunch Refer to weight and size figures and answer the
following
ACTIVlTY 4 (b)
@ HOW WILL YOU MEASURE 100 g PEAS ?
As indicated in the figure for peas, 12 to 14 small peapods are 50 g So, you can
take around 24-30 small peapods.
 @ HOW WILL YOU MEASURE 100 g POTATO ?
Refer to the figure for potatoes. You can take one small potato or three fourth of
a medium potato or half (a little more than half) of a large potato.
HOW WILL YOU MEASURE 50 g TOMATO?
Refer to the figure for tomatoes. You can take one medium size tomato.
0 HOW WILL YOU MEASURE 50 g ONION ?
Refer to the figure for onions. You can take two small onions or one medium and
one very small onion or three fourth of a large onion
0 HOW WILL YOU MEASURE 160 g APPLE ?
I
Refer to the figure for apples You can take two medium size apples. .
Note :In all these cases match the size of vegetables and fruits with the sizes given in
figures.

us to tell you the weight of leafy

vegetables according to the quantity needed.

6.4 RELATING HOUSEHOLD MEASURES TO

STANDARD MEASURES
I
When you plan meals for yourself or for family members the meal plan indicates
I
food items in grams/li&es/millilitres. You can measure the ingredients according to
the meal plan using your kitlstandard measures. However, you may be more used to
using household measures like cup/katoriltumbler/plate in your kitchen. You may not
want to bother yourself using the standard measures in your day-@day cooking. In
such a situation, you can work out a relationship between standard measures and
household measures, so that if you cook a katori of dal for your family, you know
how much dal (grams) it contains. In other words, you can standardize your
household measures using the standard measures. For understanding this do the
following interesting activity. This exercise will help you in knowing the approximate
weight'volume of foodstuffs that can be measured with the household measures you
have on your kitchen shelf.
ACTIVITY 5
Part A: Flndlng the volume of llqutd that can be contained In the ufendl8 on
your kitchen l e l t
e TAKE GLASSES, STEEL TUMBLERS AND CUPS OF DIFFERENT
SIZES FROM YOUR KITCHEN SHELF.
CLASSIFY THEM INTO THREE CATEGORIES - LARGE. MEDIUM
AND SMALL
TAKE ONE SAMPLE FROM EACH
0 FILL IT UP WITH WATER (Yon should fill it ap till the level you usually put
water1milWtea for drinking)
NOTE DOWN THE VOLUME
SIMILARLY, FIND THE VOLUME OF WATER THAT CAN BE
CONTAINED IN OTHER SAMPLES
RECORD YOUR RESULTS
 - Part I -------- -- - - _ _ - - _ _ - _ _ _ _ _ ____-
Practical Manual
Glass tumbler
11 large
medium
.......................................
.......................................
small .......................................
CUP large .......................................
I medium .......................................
I small .......................................
Part B : Finding the weight of foodstuffs-cereals/pulses/fats/oils/sugar - that
can be contained in utensils on your kitchen shelf
STEP I TAKE A KATOWBOWUCUP OR ANY OTHER UTENSIL
WHICH YOU USUALLY USE FOR MEASURING CEREALS1
PULSES/FATS/OILS/SUGAR.
STEP I1 TAKE ANY O F THESE FOODSTUFFS SAY A CEREAL,(RICE)
OR PULSE (MOONG DAL), IN THE AMOUNT YOU USUALLY
COOK (It can be half katorifone katoritone glass/two glasses)
STEP I11 TRANSFER THIS AMOUNT T O MEASURING CUPS AND FIND
OUT WHICH O F THE CUP MEASURES CAN ACCOMMODATE
THAT AMOUNT. ONCE YOU HAVE THE AMOUNT IN TERMS
OF MEASURING CUPS YOU CAN ALSO ESTIMATE THE
WEIGHT (USING CHARTS 1 . 2 AND 3). RECORD YOUR
OBSERVATIONS IN THE SPACE PROVIDED HERE.

Name of foodstuff Amount in terrns Amor~ntin t c r ~ ~ i s Wc~gllt

of household of s t a n h ~ d (I!)
measures n1c;lsures
( g) (P)
- ~

Rice small glass -C I!

-- . .

Atta

Pulse

Fatloil

Sugar
I
1.5 FINDING THE RELATIONSHIP BETWEEN
THE AMOUNT OF COOKED FOODSTUFFS
AND RAW FOODSTUFFS
%
*
So far, you have learnt how to measure the raw foodstuffs for preparing a diswsnack
according to a recipelmeal plan. As a matter of fact weighing and measuring raw
ingredients before preparing a dish is the right step towards meal planning. However,
sometimes you may find yourself in a reverse situation. A cooked dishlsnack is
placed before you and you are asked to find out the amount of raw foodstuffs1
ingredients taken for its preparation. For example, if your sister had a katori of dal,
half plate rice and two chapatis in lunch at her friend's place, can you tell her how
much raw dal or atta she has consumed ? It is a difficult situation. Isn't it ? But let us
try to find the easy way out. In this subsection we will try to establish the relationship
between a cooked diswsnack and the raw ingredients used in its preparation. In the
case of cooked foodstuffs, you will have to consider the size of the katorilplate in
which food is served/consistency or thickness of the cooked preparatiodsize of served
food item e.g. chapati or poori. Let us consider some cooked dishes. You will find -'
that usually cereal, pulse and vegetable preparations are part of our main meals (to
whichever region of India we may belong to). We will here discuss each one of them
separately.
 ,1 Cereal preparations: As you know, cereals (in one of those forms-atta, maida., suji Weights and Measures

i
I
or rava, jowar, bajra, etc.) always find a place in our main meals.
One of the most commonly used cereal preparations is chapati/phulka/roti prepared
from whole wheat flour or atta (Although you can find chapatis made from jowar,
bajra or maize flour). You might have observed that size and thickness of chapati is
not the same in every household. In fact it is characteristic of each household. One
can have small-thin, small-thicwmedium-thin, medium-thickllarge-thin,large thick
C
chapatis. In size-thickness figures, Annexure I Part C, we have given various s ~ z e sof
chapatis (along with the amount of raw atta used in its preparation). What you can do
I is - find among these which figure represents the size and thickness of chapati usually
prepared in your home and accordingly decide the amount of atta used per chapati.
I However, if you find significant variations in the size of chapatis eaten at your home
! (to the sizes mentioned in figures), you can perform the following activity. This
activity is not only applicable for chapatis but for any other cereal preparation like
I
parantha, poori, idli, dosa etc.
ACTIVITY 6
TAKE T H E KNOWN AMOUNT O F CEREAL (ATTA, MAIDA, SUJI,
JOWAR, BAJRA ETC.) YOU CAN USE THE STANDARD MEASURING
CUP FOR THIS PURPOSE.
MAKE THE DOUGHIBATTER ACCORDING TO THE RECIPEIDISH.
MAKE THE DISH (CHAPATVPOORVIDLUDOSNOTHER CEREAL
PREPARATION) IN T H E AMOUNT YOU USUALLY CONSUME.
COUNT THE NUMBER O F SERVINGSIPIECES PREPARED FROM
THE DOUGWBATTER
DIVIDE THE AMOUNT O F TOTAL CEREAL TAKEN BY THE
NUMBER O F SERVINGS PREPARED. IT WILL GIVE YOU AN IDEA
O F THE AMOUNT O F CEREAL TAKEN PER SERVING.

Another commonly used cereal preparation is cooked rice (either boiled or fried).
Cooked rice is usually served in plates. Are you familiar with the plate sizes ? These
are full plate, half plate, quarter plate and saucer. A full plate of
cooked rice (levelled, not heaped) contains approximately SO g raw rice.
A half plate of cooked rice contains 6 0 g raw rice. While a quarter plate
of cooked rice actually has 40 g raw rice. If you use similar kind of plates, you can
use the above mentioned information for the purpose of meal planning. However, if
you find some differences in plate sizes at your home, you can perform an activity
based on the same steps mentioned in Activity 6. ,

Pulse preparation : Usually a pulse preparation in the form of dallsambarlrasam also

finds a place in our meals. In the case of dal, it is the consistency which varies. You
can have a katori of thick dal preparation to thin liqujdy dal preparation like sambar
or rasam. Dal is usually served in katories. So the size of the katori is also important,
Consider a 150 ml katori (it means it can hold 150 ml. of liquid in it). A medium
consistency cooked dal placed in this katori (full) is actually made from 30 g raw dal.
The same katori (full) of thin consistency dal like rasam contains just 10 g of raw dal.
You can find a katori of similar volume from your house (though shape or size may
be different) using a standard measuring glass. However, if you can not find the katori
of 150 ml or the consistency of dal used in your house is not same as mentioned here,
you can perform an activity by repeating the steps mentioned in Activity 6.
Vegetable preparations: There is a lot of variation in the method of preparation of
vegetables from one region to another and within the same region from one house to
another. So, it is difficult for us to tell you the amount of raw vegetable contained in a
katori or plate of cooked vegetable preparation. You can take the &own amount bf
raw vegetable and prepare it according to your method. Now you can determine the
Pr~ctlcalManual - Part I
1.6 SUMMING UP

The section prctvides you with a solution to the problem of weighing and measuring at
household level. You have learnt about the household weighing bdance, household
measures and standard measures and their use.
After reading this section you would have realized that a household weighing balance
is essential for finding the weight of foodstuffs at the household level. However, using
a weighing balance and set of standard measures one can find a relationship between
the two. Such a relationship can be used far finding the weight of foodstuffs at home.
You have been provided with a set of standard measures and additional information in
the form of relationship between weight and standard measures for foodstuffs like
cereals and pulses ; fats and oils ; sugar and groundnuts (nuts and oilseeds) in Charts
1, 2 and 3 respectively. Other foodstuffs like fruits and vegetables ; flesh foods ;some
nuts and oilseeds can be quantified using the relationship between weight and
sizelnumber.
You can simplify things further by standardizing household equipment (measures) on
your kitchen shelf with the help of standard measures.
 ANNEXURE 1 Weights end Measures

PART A

CHART I. Approximate weight of cereals and pulses

according to standard measuring cups

Aua (whole wheat flour)

Chiwa (r~ceflakes)

Kabuli chana

Whole masoor
Masoor washed

Source : Based on the work done by faculty, IGNOU.

Note :The values are rounded off to the nearest whole numbers.

CHART 2. Approdmate weight of FatdOildSugar according

to standard measuring cups

cups in grams

Source: Based on the work done by facutty. IGNOU.

Note :The values are rounded off d t h e nearest whole numbers.

CHART 3. Approximate w e i e t of nuts and oilseeds

(groundnut) according to standard measuring cups

Source: Based ap the d m d o n e hy faculty, IGNOU.

Note :The valueh we towed off to the nearest whole numbers.
Practical Manual - Part I CHART 4. Approximate weight of nuts and oilseedsaccording to number

Foodstuff Measure Weight (g)

Almond ' 9 big 10

Cashewnut 6 large 10
Walnut 4 halves 10
Pistachio 18 big 10

Source: These values are taken from a book titled 'Basic Food Preparation' by Department of Food and
Nutrition, Lady Irwin College, Published by Orient Longman (1986).

CHART 5. Approximate weight of meat/fish/poultry according to size

and number

Foodstuff Measure Weight (g)

Egg 1 medium 55
Mutton 5 pieces (medium) 100
Chicken I leg 100
Pomfret 1 medium 500
---
Source: These values are taken from a book tltled 'Baslc Food Preparation‘ by Depanment ol Fcx>dand
Nutrn~on.Lady lnvln College, Publ~shedby Orlent Longman ( 1986)
 Weights and Measures

ANNEXURE 1
PART B WEIGHTS AND SIZES OF SELECTED FOOD ITEMS
Practical Manual - Part I
PraCtical Manual - Part I
Weights and Measurer
 0

Practkal Msnunl - Part I

ANNEXURE 1

PART C

RELATION OF CHAPATI SIZES TO AMOUNT OF FLOUR

 SECTION

FINDING NUTRITIVE VALUE OF FOODSTUFFS

HOW TO STUDY THIS SECTION
The main focus of this section is on learning the salient features and the use of
the food composition tables for the purpose of finding the nutritive value of
foodstuffs. The section is divided into three subsections-each discussing some
aspect of food composition tables.
The use of food composition tables involves simple mathematical calculations
In this section steps related to these calculations are explained by means of
examples. D o spend sufficient time on each step.
After reading this section, read through Blocks 1, 2 and 3 and find out places
where food composition tables are made use oflany reference is made to
t h e d y o u can make use of them. This will enable you to become familiar with
the various ways in which food composition tables are used in the study of
nutrition.

Structure
.2.0 Introduction
2.1 What are Food Composition Tables !
2.2 Finding the Nutritive Value of Foodstuffs Using Food Composition Tables
2.3 Things, which Food Composition Tables Can't Tell
2.4 Summing Up

2.0 INTRODUCTION

When you open up your practical ManuaVa magazine or a recipe book, you get
tempted to try out the recipes given there. You can easily measure the ingredients of a
given recipe using your practical kit and prepare the dish accordingly. Supposing
someone at this stage asks you - Is this dish prepared by you nutritious? How much
energy and protein does it provide ? Is it rich in iron also ? What will be your
answer ?
For answering these questions you should have the information regarding the nutritive
value of different foods i.e., the amount of energy, protein and other nutrients
contained in different foodstuffs.

You can get this information from the 'Food Composition Tables'. The Food
Composition Tables for Indian foods give the nutrient content or composition of
almost all common Indian foodstuffs available in different parts of India (See
Annexure 2).
How are these tables made ? Let us find o u t The pioneer institution which has
worked in this field in India is the National Institute of Nutrition, Hyderabad ( a unit
of 1 n & h Council of Medical Research). A group of scientists from this institute
analyzed different foodstuffs in their laboratory. They used scientific procedures and
techniques to determine the energy, protein, fat, carbohydrate, vitamin and mineral
content of each foodstuff. In this way, the scientists determined the nutrient content 6f
almost all common J?dian foodstuffs. All the information obtained from'the
laboratory tests was then compiled in the form of food composition tables. The Indian
Council of Medical Research published these tables in a book titled "Nutritive Value
of Indian Foods". The book was prepared by C. Gopalan, B.V. Ramasastri and
S. C. Balasubramanian and was first published in 1975. It has been revised by
B. S. Narasinga Rao, Y. G . Deosthaie and K.C. Pant in 1989. The new revised and
updated edition (1989) is now available.
A part of the food composition tables from the book is given in Annexure 2.
However, the style of presentation in this section is different from that given in the
book. This modification is made to make things simpler for you.
If you want to use the book "Nutritive Value of Indian Foods" as a crosscheck for
the information provided in Amexure 2 or for further reference, you can get it from
the library at your Study Centre or buy a copy from Indian Council of Medical
Research, Ansari Road, New Delhi. The book costs Rs. 18.
The present section deals with the study of salient features of the food composition
tables and how to use them for the purpose of finding the nutritive value of foodstuffs.
You will also find the discussion on certain limitations of these tables useful.

Objectives
After going through this section, you will be able to :
0 identify the salient features of food composition tables
0 make use of food composition tables for
- finding out nutritive value of different foodstuffs
- comparing nutritive value of foodstuffs and
- calculating and comparing nutritive value of dishes/snacks.

2.1 WHAT ARE FOOD COMPOSITION TABLES ?

You can tind your way through the food composition tables by carefully looking at
them. Observe the food composition tables given in Annexure 2 and look for some of
its sglient features.
The first thing which you will notice is that the tables provide information
regarding the energy, protein, fat, carbohydrate, fibre, mineral (calcium,
phosphorus, iron) and vitamin (vitamin A, vitamin C, thiamine, riboflavin, niacin,
and folic acid) content of commonly used foodstuffs in Indian households.
0 Another important point which you can note by carefully looking at the tables is
the classification of foodstuffs into food groups. You are familiar with these food
groups. These are energy-giving foods, body-building foods and protective/
regulatory foods. The various categories of foodstuffs included in each food group
are' listed bclow :
Energy-giving foods
Cereals
Roots and tubers
Sugars
Fats and oils
Body-building foods
Milk and milk products
Pulses
Flesh foods
Protective/regulatory foods
Leafy vegetables
Other vegetables
Fruits
Miscellaneous
Nuts and oilseeds
Coi~dimenlsand spices
 You should also become familiar with the various columns of the food Ftnding Nutritive Value
composition tables. Here is a small extract of the table (from A ~ e x u r 2)
e of Foodstuffs
indicating the columns). As you can see, it has 17 columns.
Column 1 indicates serial number and column 2 gives name of foodstuff under each
food group.
Columns 3 - 17 telt you the amount of various nutrients in 100 g edible portion of
raw foodstuffs.

S. No. Name Moisture Protein Fat Fibre Carbo- Energy

of the g g g g hydrate Kcal
Foodstuff 2.l

Calcium Phosphorus Iron Vitamin Thiamine Riboflavin

mg , mg mg A
Carotene/ mg mg
retinol
Pg

Niacin Folic acid Vitamin

mg Pl3 C
mg
15 16 l7 1

What is the meaning of the term edible portion mentioned in the table ? When we
buy foodstuffs like vegetables, fruits or nuts from the market, we usually do not
consume them as such. We throw away the skin or seeds/stalks and consume
only the rest Similarly, when we buy peas from the market, we actually consume
seeds/peas and throw away the pods/shells. We throw away thick stalks from
spinach and consume only the leaves. While in the case of other foodstuffs like
milk, sugar, atta, maida and suji, we consume all of what we buy. The portions of
the foodstuffs which are really consumed/eaten are known as edible portion.
'
Inedible portions are not consumed or eaten and are thrown away.
It means that foodstuffs like milk, atta, maida, suji, rice, pulses, sugar, jaggery, etc.are
100 per cent edible. While otheis like vegetables, fruits, nuts and oilseeds are not 100
per cent edible.
Remember that the nutrient content of foodstuffs given in the food composition tables
is based only on the 100 g edible portion of the raw foodstuffs.
After learning about the salient features of food composition tables, let us focus our
attention on various ways in which you can make use of food composition tables.

2.2 FINDING THE NUTRITIVE VALUE OF

FOODSTUFFS USING FOOD COMPOSITION
TABLES
,
You can make use of food composition tables in any oile of the following ways..

A) Comparison of the nutrient content of 100 g edible portion of raw foodstuffs

B) Calculation of the nutrient content of edible portions of foodstuffs for amounts
other than 100 g.
Practical Manual - Part I
C) Calculation of the nutrient content of a meavdish.
Let us understand each of the above mentioned uses of the food composition tables.
A) COMPARISON OF THE NUTRIENT CONTENT OF 100 g EDIBLE
PORTION O F RAW FOODSTUFFS
This aspect is explained here by means of the following example :
Compare the energy, and protein and carotene values of 100 g edible portion of
wheat and spinach.
For answering the question open the food composition tables given in Annexure 2
and look for the following :
@ IDENTIFY T H E FOOD GROUP T O WHICH THEY BELONG
Wheat i s a n energy-giving food and placed in the category of cereals. Spinach is a
protective/regulatory food placed in the category of leafy vegetables.
@ FIND OUT T H E RELEVANT PAGE NO. AND SERIAL NO.
Values for wheat are on page 43 Serial no. 15. Values for spinach are on page 45
Serial No. 116.
@ REFER T O THE APPROPRIATE COLUMNS
Column 8 (energy), column 4 (Protein) and column 12 (carotene)
ANSWER: 100 g edible portion of wheat has 364 Kcal, 4.8 g protein and 29 p6
carotene while 100 g edible portion of spinach has 26 Kcal, 2 g protein and 5580 p6
carotene.
You have to follow similar rteps for detenniningjhe nutrient content of 100 g edible
portion of any other focddstdj .
.
ACTIVITY 1 1
Find out the protein, tliamilne,, calcium~isonanid vitamin C content of 100 g edible
portion of rice, wheat, jaggery,kspinach, groundnut and butter (using the food
composition tables given in Annexure 2). Note down your results in the given chart.

Answer the following on the basis of results obtained

a) Which foodstuff among these has maximum protein ?
....................................................................
b) Which foodstuffs among these are rich in almost all nutrients ?

c) Which foodstuffs among these are rich in energy but poor in other nutients ?

a) W E N T CONTENT O F FOODSTUFFS FOR

you 'mow that the food composition tables give nutrient content of only the
 Finding Nutritive Value
100 g edible portion of foodstuffs. If you want to calculate energy and of Foodstuffs
protein content of 75 g spinach and 150 g wheat, how will you do i t ? Here
you will have to apply simple mathematical calculations. Let us see how.

Wheat Spinach
a) 100 g wheat has = 346 Kcal a) 100 g spinach has = 26 Kcal
150 g wheat has " 346 X 150 75 g spinach has = 26 X 75
100 100
= 529 Kcal = 19.50 Kcal

b) 100 g wheat = 4.8 g protein b) 100 g spinach has = 2 g protein

150 g wheat = 4.8 X 150 75 g spinach has = 2% 75
100 100
= 7.2 g protein = 1.5 g protein

Ans. 150 g wheat has 529 Kcal and 75 g spinach has 19.50 Kcal
7.2 g protein and 1.5 g protein

Similarly, you can use the illformation given in the table for calculating the nutrient
content of any f o o d s t d in any amount. While doing these calculations, you should
&Is0 know how to express the values for various nutrients and how to record the
results. Let us pay atteptlon t o these aspects also.
i) How to express the i~aluesfor various nutrients :By carefully analyzing food
composition tables (Anncxurc 2). you will find that values for some nutrients are
expressed in round figurcs and others till the first decimal place or second decimal
place (as shown 111 tlic tbllow~ngChart).

CHART 1

Nutrient Way to express values Example

Energy (Kcal) only in round figures 346

348
Protein (g) till first decimal place 2.4
20.5
Minerals
Calcium (mg) only in round figures 50
45
Iron (mg) till first decimal place 12.1
10.2
Vitamins
Vitamin A - beta only in round figures 4228
carotene (pg) 5425
- Retinol (pg) only in round figures 900
400
Vitamins of the till second decimal place 0.26
B complex group (mg) (except folic acid) 0.23
Vitamin C (mg) only in round figures 26
13

Do remember that you have to express your results for each nutrient in the same
form and same unit as is given in food composition tables or shown in this chart.
While calculating the nutritive value of foodstuffs, you would notice that you may not
get results/numerical values in a form expressed in food composition tables dr Chart 1.
For example, energy content of 75 g spinach came to 19.5 Kcal. However, as you
know energy values are expressed in round figures (see Chart 1). You will write that
energy content of 75 g spinach is 20 Kcal instead of 19.5 Kcal. Similarly you need
rounding off to express the values for other nutrients also, if needed. If iron value
Rncticnl Manual - Part 1 comes to 12.21 mg, you will make it 12.2 mg (till first decimal place). G o through
Box 2.1, if you want to know how to round off the numerical values.

BoxJ.1 ~ a t h c m a t i c a l ~ u g g l-
e r ~Rounding Off the Figures

these values either in round figuresltill first decimal place or second decimal
place in order to present them in a proper form. Rounding off involves simple
mathematical jugglery. You should know how to go about i t
For rounding off, always look at the last digit of the numerical value-
* If it is less than 5, remove the last digit from the numerical value and let the
remaining figure remain as it i s
If the last digit is 5 or more than 5 remove the last digit and a& 1 t o the
.second last digit
k t us try to understand this by the following examples :
A) Rounding off till the second decimal place.

B). Roundng off rill the first decimal place.

ii) How to record jdur results: In practice all related calculations can be done on a
rough page or in the rouk! cqlumn on the same page and results can be presented in
tabular form as shown nere :

Foodstuff Amount Energy Protein Other Rough column

(8) (Kc4 ( g) nutrients

Wheat 150 529 7.2 346 X 150 = 529 Kcal

100
4.8 X 150 = 7.2 g protein
100
Spinach 75 20 1.5 26 X 75 = 19.5 Kcal
!
100
I
2 X 75 = 1.5 g protein

Calculate the energy. protein. carotene and won content of the specific amounts of tne
edible portion of the following foodstuffs:
Rice (g) - 3 0
Jaaery (g) - 25
Egg (g) - 5 0
Groundnut (g) - 2 0
Butter (g) - 80
 Finding Nutritive Value
Foodstuff Amount Energ Protein Carotene Iron Rough o f Foodstuffs

(g) (Kc4 (g) (~g) (mg) Column

Rice 30
JaktfJer~ 25
Egg 50
Groundnut 20
Butter 80
r
i
C) CALCULATION OF THE NUTRIENT CONTENT O F A SNACK OR A
DISH
So far you have learnt calculation of nutrient content of foodstuffs. However, the
meals you consume do not consist of individual foodstuffs like rice, egg, jaggery,
wheat or spinach. Instead, these foodstuffs are a part of various dishes/snacks
included in a meal. If you want to calculate the nutritive value of a meal/dish, you
will be required to note down each ingredient of a disldsnack and then calculate the
nutritive value. Given below is the profonna which you can use for recording your
results.
Name of the disldsnack -------

ACTIVITY 3
Alka is pregnant. She has been asked by her doctor to eat energyiprotein rich snacks
(providing at least 200 Kcal energy and 8-10 g protein per serving) in between the
main meals. Given below are names (and ingredients) of some snacks gathered by her
from the various books/magazines. Using the food composition table calculate the
energy and protein content of these snacks and indicate which of them is suitable/not
suitable for her.
1) Besan-spinach cheela (besan-50 g, spinach 50 g, onion 30 g, oil 10 g)
2) Bread roll (bread 2 large pieces (60 g), potato 60 g, onion 20 g, oil 10 g).
3) Bread pakora (bread 30 g, besan 20 g, potato 50 g, bil 10 g)
Use the following proforma for recording your results
Name of - Besan spinach cheela
the dish .

Amount Energy I Protein I

1

Besan 40
Spinach 50
Onion 30
0il 10

Total energy content - . Total protein content

The dish is suitable/not suitable for A k a (put a 4 mark against the right choice)
Pmetlcal Manual - Part I
2) Name of the dish - Bread roll
Y

Ingredients Amount Energy Protein

(g) (Kcal) ( g)

Bread 60
Potato 60
Onion 20
Oil 10

Total

Total energy content g . Total protein content l

5
The dish is suitablelnot suitable for Alka (put a v' mark against the right choice)
3) Name of the dish - Bread pakora

Ingredients Amount Energy Protein

( g) (Kcal) ( £9

Bread 30
Besan 20
Potato 50
Oil 10

2.3 THINGS WHICH FOOD COMPOSITION

TABLES CAN'T TELL

i
We hope by now you can use food composition tables for fin ing the nutritive value
of any foodstuff mentioned in Annexure 2. However, while m ing use of the food
composition tables you should be aware of the fact that food omposition tables have
certain limitations also. They cannot tell you all you want to now for meal planning.

Let us see what these limitations are ?

I ) You may be surprised to know that the nutrient content rice which you
b o k h t last year is not exactly similar to the nutrient rice bought this
year o r to the nutrient content of the samples of rice are given in food
composition tables.
There are various factors responsible for these differences - ike the variety of
plant I'rom which it is obtained, the region where it is grown,
method of cultivation used and season in which it is best
It means if. you analyse different samples of the same foodst in a laboratory, you
may not get the similar values of protein or vitamin A for all samples. Although
the variation will be negligible in most cases. On the basis you can say that
the food composition tables give only the approximate of foodstuffs
rather than the exact values. As the difference
given in the tables' is not very significant; you can use these tables as such without Finding Nutritive Value
any modification. of Foodstuffs

2) When you determine the nutrient content of a diqo;a snack, you calculate only
the nutrient content of raw foodstuffs. This is because the food composition tables
give only the nutrient content of raw foodstuffs. They do not take into account the
losses of various nutrients in cooking and processing. If you find out that raw
ingredients of besan-spinach cheela have 12 mg vitamin C, you may not get the same
amount after cooking. The losses of the nutrients will depend on the type of method
used for cooking (you will learn more about the losses of nutrients in cooking in
Section 3).
You should take precautions to prevent the loss of nutrients in pre-preparation as well
as cooking. Planning dietslmeals on the basis of recommended dietary intakes can
also be helpful. You have learnt that recommended dietary intakes have enough
margin of safety for nutrient losses. How to make use of food composition tables and .
RDIs in planning balanced diets is discussed in Sections 5 and 6 of this manual
3) Remember that the presence of a nutrient in a particular foodstuff does not mean
that the body will get it in the same amounts after ingestion This is because some of
the nutrients like calcium, iron,-beta carotene, protein, etc-are not completely
absorbed in the body. You have learnt about the factors affecting the absorption of
these nutrients in Units 4 and 5 of Block 2. The recommended dietary intakes also
make allowances for the bioavailability of the particular nutrient in the body after
absorption of nutrients. By planning diets/meals/snacks according to recommended
dietary intakes, you can take care of this point also.

2.4 SUMMING UP

In this section, you have acquainted yourself with the various aspects of food
composition tables. On the basis of the information provided in the section, you can
make use of the tables for finding the nutrient value of foodstuffs. A part of food
composition tables from the book titled 'Nutritive Value of Indian foods' (1 989) is
given in Annexure 2. Let us revise all what you have read about the tables.

The tables provide information regarding the energy, protein, vitamin and mineral
content of commonly eaten Indian foodstuffs. The values for various nutrients are
given only for the 100 g edible portion of raw foodstuffs. The foodstuffs have been
classified into three groups : energy-giving foods (cereal roots and tubers, sugar, fats
and oils) ; body-building foods (milk and milk products, pulses, flesh foods, fish and
sea foods) ; protective/regulatory foods (leafy vegetables, other vegetables, fruits). In
addition, some of the foodstuffs like nuts and oilseeds and condiments/spices are
placed in the category of miscellaneous foodstuffs.

All what you have read about the tables can be used for finding the nutritive value of
100 g edible portion of raw foodstuffs. You can also use the tables for finding the
nutritive value of foodstuffs in amounts other than 100 g. You have to do simple
mathematical calculations, as explained in the section. On this basis, you can also use
the food composition tables for finding the nutrient content of a dishlsnack or a meal
(if you know all the ingredients and their amounts) needed for the preparations.

The section also talks about certain aspects of food composition tables which can be
called its limitations. The limitations can be taken care of, if you plan dietslmealsl
snacks/according to recommended dietary intakes and select the right method of
cooking.
 Practical Manual - Part I
ANNEXURE 2
THE F O O D COMPOSITION TABLES
All Values are per 100 g edible portion of raw foodstuffs

S. Name of the Mois- P r o Fat Fibre Carbo- Ener- Cal- Phos- Iron Vita Thia- R i b o Folic Vita-
No. foodstuff ture tein hyd- gy cium phorus min A mine flavin Nia- Acid min C
rate c a r e Reti- cin
tene no1
g g g g g Kcal mg mg mg pg pg mg mg mg pg mg

ENERGY-GIVING FOODS
Cereals
1 . Bajra
2. Barley
3. Bread (wheat White)
4. Bread (wheat Brown)
5. Jowar
6. Maize, dry
7. Maize. tender
8. Rag
9. Rice, Parboiled hand pounded
10. Rice, parboiled milled
1 I . Rice, raw hand pounded
12. Rice, raw milled
13. Rice, flakes
14. Rice, puffed
15. Wheat, whole
16. Wheat flour, whole
17. Wheat flour, refined
18. Wheat, semolina
19. Wheat, vermicelli

Roots and Tubers

20. Potato
21 ' Sweet potato
22 Tai,~r,ca

2.: ' 16 elephant

24 rr,.~~dinary
25. K,

Sup1 -
26. bug&
27. Honey
28. Jaggery, cane
29. Jaggery, coconut
Palm
30. Jaggery, date Palm
3 1. Jaggery, fan Palm
32. Jaggery, sago Palm
Fats and Edlble Oils
33. Butter
34. Ghee (cow)
35. Ghee (buffalo)
36. Cooking oil (groundnut,
gingelly, palmolein, mustard,
coconut etc.)
46 37 Hydrogenated oil
 Flndlap Nutritive Value
of Foodstuffs
S. Name of the Mois- Pre Fat Fibre C a r b Ener- Cal- Phos- Iron Vita- Thia- R i b FolicVita-
No. foodstuff ture tein hyb gy ciumphorus min A mine flavin Nia- Acidmin C
rate care Reti- cin
tene no1

BODY-BUILDING FOODS
Milk and milk producta
38. Milk, buffalo's
39. Milk, cow's
40. Milk,goat's
41. Milk, human
42. Curds, cow's milk
43. Butter milk
44. Skimmed milk
45. Channa, cow's milk
46. Channa, buffalo's milk
47. Cheese
48. Khoa, whole buffalo milk
49. Khoa, cow's milk .
50. Khoa, skimmed buffalo milk

Pulses
5 1. Bengal gram, whole
52. Bengal gram, dal
53. Bengal gram, roasted
54. Black gram, dal
55. Cow pea .
56. Green gram, whole
.57. Green gram, dt l
58. Horse gram, w x l c
59. Lentil
60. Moth beans
61. Rajmah
62. Red gram, dal
63. Soyabean

Meat and Poultry

64. Beef (muscle)
65. Buffalo meat
66. Egg, duck
67. Egg; hen
68. Fowl (chicken)
69. Goat meat (lean)
70. Liver (mat)
71. Liver (sheep)
72. Mutton (muscle)
73, Pork (muscle)

Fish and other sea foods

74. Anchovy 69.3 19.3 9.6 - 0.2 164 143 174 1.5 - - - - - -
75. Bhekti, fnsh 79.9 14.9 0.8 - 3.0 79 480 350 3.1 - - - - 0.7 - 10
76. Bhekti, dried 20.1 60.2 2.0 - 1.8 266 939 347 15.0 - - - - - -
77. Bombay duck, dried 16.7 61.7 4.0 - 2.5 293 1389 240 19.1 - - - - - - -
78. Cat fish 77.1 21.4 - - - 86 10 230 - - - - - 2.5 - - A7
 Practical Manual . - Part I
- - - -

S. Name of the Mois- Pm Fat Fibre C a r b e Ener- Cal- Phos- Iron Vita- Thia- Rib* FolicVita-
No. foodstuff ture tein hyd- gy ciumphorus .min A mine flavin Nia- Acidmin C
rate car* Reti- cin
tene no1
g g g g g Kcal mg mg mg pg mg mg mg ~g mg

Crab (muscle)
Crab, small
Herring, Indian
Herring, Ox-eyed
Hils a
Indian Whiting
Katla
Lobster
Mackerel
Mullet
Mussel, fresh water
Oil Sardine
Pomfref black
Pomfret, white
Prawn
Rohu
Sardine
Shrimp, small dried
Singhala
Surmai, fresh
Surmai, dried

PROTECTIVE/REGULATORY FOODS
Leafy Vegetables
100. Amaranth, tender 85.7 4.0 0.5 1.0 6.1 45 397 83 3.5 5520 0 0.03 0.3 1.2 149 99
101. Bathua leaves 89.6 3.7 0.4 0.8 2.9 30 150 86 4.2 1740 0 0.01 0.14 0.6 - 35
102. Cabbage 91.9 1.8 0.1 1.0 4.6 27 39 44 0.8 120 0 0.06 0.09 0.04 23 124
103. Cellery leaves 88.0 6.3 0.6 1.4 1.6 37 230 140 6.3 3990 0 0 0.11 1.2 - G2
104. Colocasia leaves
(black variety)
105. Colocasia leaves
(green variety)
106. Coriander leaves
107. Curry Leaves
108. Drumstick leaves
109. Fenugreek leaves
' 1 10. Knol Khol greens
11 1. Lettuce
112. Mint
1 13. Mustard leaves
114. Parsley
115. Radish leaves
116. Spinach

Other vegetables
1 17. Ash gourd
1 18. Bitter gourd
119. Bottle gourd
r o I ?n D-:-:..I
 Finding Nutritive Value
of Foodstuffs
S. Name of the Mois- Pre Fat Fibre C a r b Ener- Cal- Phos- Iron Vita- Thia- R i b FolicVita-
Na fodstuff ture tein hy& gy ciumphorus min A mine flavin Nia- Acid min C
rate c a r e Reti- cin
tene no1
g p B g g Kcal mg mg mg Pg Pg mB mB mg Pg mg

3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18

121. Broad beans

122. Cauliflower
123. Clrrrter beans
124. Cowpea pods
125. Cucumber
126. Double beans
127. Drumstick
128. Dnunstick flowers
129. Field beans, tender
130. French beans
131. Capsicum
132. Jack tender
133. Knol khd
134. Ladies f q e r
135. Lotus stem, dj
136. Mango, peen
137. Onion stalk
138. Parwar
139. Plantain (green)
140. Plantain (flower)
141. Pumpkin
142. Ridge gourd '

143. Snake gourd

144. Thda, tender
145. VeHable marrow
146. Tomato

Fruira
. 147. Amla
148. Apple
149. Apricot, fresh
150. Apricot, dry
151. Baelfnrit
152. Banana, ripe
153. Cape goosberry
154. Cherria (red)
155. Currants (black)
156. Dates (dried)
157. Dates (fresh)
158. Grapes (blue variety)
159. Grapes (pale variety)
, 160. Grape fruit (triumph)
161. Guava (country)
162. Guava (hill)
163. Jackfruit.
164. Lemon
165. Lemon (sweet)
 practical Manual- P.rt I ,
S. Name of the Mois- Pre Fat Fibre C a r b Ener- Cal- Phos- tron Vita- Thia- R i b FolicVita-
No, foodstuff ture tein hy& gy cium phorus min A mine flavin Nia- Acid m ~ nC
rate c a r e Reti- cin
tene no1
g g g g g Kcal mg mg mg ~g ~g mg mg mg mg
1 2 3 4 5 6 , 7 ,8 9 10 11 12 13 14 15 16 17 18

166. Lichi
167.Lime
168.L i i (sweet, malta) 90.3 8.7 0.2 0.6 7.8 36 30 20 1.0 0 0 - - 0 - 54
169. L i e (sweet, Musambi) 88.4 0.8 0.3 0.5 9.3 43 40 30 0.7 0 0 - - 0 - 50
170.Loquat , 88.2 0.60 0.3 0.8 9.6 43 30 20 1.3 559 0 - - 0 - 0
171 Mango(ripe) 81.0 0.6 0.4 0.7 16.9 74 14 16 1.3 2743 0 0.08 0.09 0.9 - 16
172. Melon musk 95.2 0.3 0.2 0.4 3.5 17 32 14 1.4 169 0 0.11 0.08 0.3 - 26
173.Melon water 95.8 0.2 0.2 0.22 3.3 16 11 12 7.9 0 0 0.02 0.04 0.1 - 1
174. Mulberry 86.5 1.1 0.4 1.1 10.3 49 70 30 2.3 57 0 0.04 0.13 0.5 - 12
175.Orange 87.6 0.7 0.2 0.3 10.9 48 26 20 0.3 1104 0 - - - - 30
176.Orange Juice 97.7 0.2 0.1 - 1.9 9 5 9 0.7 15 0 0.06 0.02 0.4 - 64

178.Peaches
179. Pears
180. Phalsa
181. Pineapple
182. Plum
183.Pomegranate
184.Raisins
185. Raspberry
186. Sapota
187. Strawberry

MISCELLANEOUS
Nnta a d OiIsecd~~
1 88.Almond
189. Cashewnut

191. Coconut dry

r92. Coconut fresh
193. Coconut tender
194. Coconut milk
195. Coconut water
196. G ~ g e l l yseeds
197. Groundnut
198. Groundnut roasted
199. Mustard seeds
200. Pistachio nut
201. Walnut
202. Watermelon seeds

Codimeatr and spice8

203. Asafoetida
204. Cardamom
205. Chillies, dry
206. Chillies. green
207. Clovas, dry
208. Coriander
50 209. Cumin seeds
 Finding Nutritive V a h e
of Foodstuffs

2 10. Fenugreek 13.7 26.2 5.8 7.2 44.1 333 160 370 6.5 96 0 0.34 0.29 1.1 84 0
2 1 1. Garlic, dry 62.0 6.3 0.1 0.8 29.8 145 30 310 1.2 0 0 0.06 0.23 0.4 - 13
2 12. Ginger, fresh 80.9 2.3 0.9 2.4 12.3 67 20 60 3.5 40 0 0.06 0.03 0.6 - 6
2 13. Mango powder 6.8 2.8 7.8 13.7 64.0 337 180 16 45.2 - - - - -- -
2 14. Nutmeg fruit 14.3 7.5 36.4 11.6 28.5 472 120 240 2.0 0 0 0.33 0.01 1.4 - 0

21 6. Pepper, dry (black) 18.2 11.5 ' 6.8 14.9 49.2 304 460 198 12.4 1080 0 0.09 0.14 1.4 - -
21 7. Tamarind pulp 20.9 3.1 0.1 5.6 67.4 283 170 110 17 60 0 - 0.07 0.7 - 3
218. Turmeric 13.1 6.3 5.1 2.6 69.4 349 150 282 67.8 30 0 0.03 0 2.3 18.0 C

Source :Nutritive value of Indian Foods by C. Gopalan, B.V. Rama Sastri, S.C. Balasubramanian.
revised and updated by B.S. Narasinga Rao, Y.G. Deosthale and K.C. Pant, NIN, 1989.
Note : Indication (-) here means - Values not. found
Indication (0) here means - does not contain any.
 SECTION

METHODS OF COOKING
HOW TO STUDY THIS SECTION
This section discusses four aspects :
i) pre-preparation of food
ii) cooking methods
iii) influence of pre-preparation and cooking methods on nutritive value of
foods and
iv) useful tips on a~hievingbest results in pre-preparing and cooking food
You will find the information organized in the form of check-lists, tables and charts so
that you can quickly and easily grasp the major points.
Do remember that you can ensure maximum nutrient retention by choosing the right
methods to preprepare and cook foods.
So, let's cook right and eat right !

Structure
3.0 Iatroduction
3.1 Checking Out the Pre-preparation Methods
3.2 What's Cooking?
3.3 Nutrients :'Still There or All Gone ?
3.4 Useful Cooking Tips
3.5 Summing Up

3.0 INTRODUCTION

Savita is preparing idlis. She fust soaks rice and urad dal (black gram) separately
overnight The next morning she grinds them separately, mixes the ground rice and
dal and keeps it aside to ferment And last of all she pours the fermented batter into
idli moulds and steams i t The most spongy and soft idlis are ready !
Can you list the processes involved from start tofinish ? Yes, of course. They are :
Soaking
Grinding
Mixing
Fermenting
Shiaming
Now which are pre-preparation methods aad which cooking methods ? Soaking,
grinding, mixing and fermenting are done prior to cooking. They are hence examples
of pre-preparation methods. Steaming is, of course, a cooking method
Let us talk about these and other pre-preparation and cooking methods in the
following subsections.
p ~ o ~ t i c uManual
l - Part I
3.1 CHECKING OUT THE PRE-PREPARATION
METHODS

India is a land of rich diversity. Cooking is just one expression of this diversity. We
prepare a host of delicious dishes each typical of a particular region and its people.
But if we think for a moment about the processes we carry out before cooking we can
prepare a List like this :
i) Peeling
i i) Cutting (including slicing chdpping dicing)
iii) Grating
iv) Pounding
v) Grinding
vi) Soaking
vii ) Sprouting
viii) Fermenting
ix) Mixing (including kneading)
x) Mashing
xi) Rolling
xii) Moulding
If you think a little you might be able to add some more. Further, you might have
noticed that each region has its own typical equipment for these procedures. It is
amazing, isn't i t ? From the rolling stones and rolling pins typical of the north to the
paddle-like mixers in the South From grinding stones to the mortar and pestle used
for pounding! We also have the typical moulds which give us so many interesting
designs for fried savoury snacks such as chakli, murukku and steamed preparations
such as idiappam.
One question that you might like to ask could be-how do these methods influeng
cooking ? Very often particular pre-preparation methods are necessary for making
a particular dish. We cannot make poories without kneading the dough and rolling it
out before frying. Similarly, we cannot make chutneys without grinding and mixing In
fact these pre-preparation procedures make it easier to use a particular cooking
method
Another major influence is the role of pre-preparation in making cooking faster. What
would happen if we do not cut and chop foods before cooking ? The finer we cut, the
faster the cooking. Ground f d s cook very rapidly indeed. But there are
disadvantages too as the foliowing chart will show you.

pG&-Az&thod Extent of nutrient losses

Thin peels, less loss

Thinner and smaller pieces, more loss
Finer pieces, more loss
Finer particles, more !oss
] SoaKng I Longer time and more water, I
I I more loss
I
You already know that certain vitamins are very susceptible to destruction when
exposed to air such as vitamin C. So procedures likepeeling, cutting, grating and
grinding all i/zjluence r~itaminC corztenr in particular because the foodstyff is
exposed to air. Other nutrients are generally not influenced. In peeling of course, a
part of the fwd is discarded, The ~utrientspresent in the discarded portion would,
therefore, also be lost
Soakingbisa procedure L!at can geatly influence nutient content. The !anger we
F . 1 ,. 1
E
.
soak ofood itern C ~ more the water-soluble vitamins a n d minem!.~leach (move) out
.. a-, . .. . .
necessary. Nutrient losses due to soaking can be minimized if we use the same water Methods of Cooking
for subsequent cooking. For example if we soak rice and then cook it in the same
water nutrients would be consewed rather. than wasted. Now, that's easy to do, isn't
it ?
Processes like pounding and mixing do not lower nutrient content to any significant
extent
As you 1~arntearlier in Block 2 there are pre-preparation procedures that add
nutrients tc. food These procedures are sprouting and fermenting.

Vitamin C, B vitamins

You are probably familiar with several sprouted foods such as spmuted pulses and
cereal grains and fermented foods such as the mixtures used for making bred,
bhatura, idli, dosa, dhokla In fact curd is also a fermented food.

ACTIVITY 1
a) Which pre-preparation procedures do you use at home ?

b) On the basis of what you have learnt would you try to change some of the
practices you adopt ?

c) D o you include sprouted or fermented foods in your diet? Describe one sprouted
and one fermented dish commonly consumed in your region*

3.2 WWATS COOKING?

Food and cooking are central themes in any culture. We know that food is often an
expression of our identity. But have you eber wondered or asked yourself the question
- why do we cook? YOEmight come up with answers like :
e To make fmd more palztable and tasty
0 To help chewing
e To make fuod look attractive and improve the appetite
To in@o&~ce vpriety,
These are in fact the ca?sns we think of on the basis of our experience and common
sense, Pn addition t o these there are certain specific advantages of cooking food :
i) Cooking makez f o d eesy to digest
iij Cooking destroys harmful micro-organisms like bacteria in food which can cause
disease.
Practkal Manual - Part I Cooking methods generally use heat to bring about the desired results, So heat is a
common feature as you see in the fdlowing chart Which describes the main types of
cooking methods.

to cook a food contact of food

with a hot surface

You may be familiar with .yost of these cooking methods. But you may find a few
terms unfamiliar. Read through the following ready reference if you have any doubts.
I ) Boil : To cook in a liquid at the boiling point. The boiling point
is the temperature at which the liquid is hot enough to
bubble and steam
2) Simmer : To cook in a liquid at temperatures below the boiling
point Usually liquid is brought to a boil and the flame
reduced.
3) Blanch : To partially cook by dipping in boiling water for a few
seconds to two minutes. We remove the skin of tomatoes
and almonds by blanching.
4) Steam : T o cook food inside a metal basket or another holder
containing holes over boiling water. W e steam idlis,
dhokla and idiappam.
5) Pressure Cook : T o cook foods by steaming (heating) under high pressure.
Increasing pressure increases the temperature at which
water boils. This means water will boil at a higher
temperature in a pressure cooker.
6) Poach : To cook in hot liquid usually below boiling point taking
care to retain shape. We poach eggs in hot water. We can
also poach fish, fruits.
7) Stew : T o cook in a small amount of liquid in a covered
container.
8) Roast : To cook food by placing it in direct contact with the heat
source. Fat or oil is smeared on the food at intervals
while it is roasted to help even cooking. The heat source
may be live coals, an oven or tandoor. Sometimes food
items are roasted in a metal karhai e.g. suji, chana dal.
9) Grill T o cook food by placing on a metal grill over the source
of heat. When bread is browned over a grill or on live
coals the method is called toasting.
10) Bake To cook using equipment such as an oven or tandoor in
which hot air 'circulates. We bake biscuits, bread, cookies
and cakes.
11) Saute' To cook by tossing food in a small amount of fat.
Sauteing is ofien followed by some other method of
cooking. We saute onions, tomatoes and other vegetables.
 : To cook in hot fat When foods are partially immersed in
12) Fry
hot fat, the method is called shallow frying. When foods
are completely immersed, the method is called deep
I frying

Read this list a couple of times to familiarize yourself with the cooking methods. Next
we must try to understand the advantages and disadvantages of various cooking
methods.
PLUS POINTS OF COOKING METHODS
Grilling frying, pressure cooking help rapid cooking.
Frying and steaming introduce different textures. So do roasting, grilling and
baking.
Stewing gives a delicate flavour.
Pressure cooking and steaming conserve nutrients.
Steaming makes food light and more digestible.
MINUS POINTS OF COOKING METHODS
Frying and roasting need continuous and careful attention to prevent burning.
Frying and roasting add a lot of fat and therefore calories.
Boiling takes time ; so does stewing.
Frying cuts down on vitamins which are destroyed by heat e.g vitamin C,
vitamin A. So do roasting, grilling and baking.
Moist heat methods involve loss of water-soluble vitamins particularly if excess
water is used and the extra drained off.
It would be of great benefit to us if we could use this information to select the right
types of methods for different kinds of food items. The following check list
can help.

Description of food Example Suitable cooking

items methods

I. Tough, difficult-to- Tough meats, Pressure cooking

cook foods (i.e. including Boiling, Simmering
foods that take a chicken, tougher fibrous and Stewing
long time to cook) vegetables, potatoes,
rice
--
I1 Tender foods Tender meat Frying
or fish Grilling
some vegetables Baking

111. Other foods Vegetables, Frying (cutlets)

potatoes Grilling
Bread Baking
Toasting
Grilling
- .-
ACTIVITY 2 .
a>

Here are three dishes one each from Kashmir, Gujarat and ~ ~ pradesh
d h ~ ~
(Hyderabad). Underline all terms used in the recipe to indicate pre-prepsration or
coolting methods. Use a dotted line for pre-preparation methods ( . . . . . and a
line ( - ) for cobking meth&s as indicated
I

DUM GOSHT (Kashmir)

'
Ingredients Mutton (meat), P P P y seeds, ginger, garlic, almonds, peppercorns (whole
pepper)* cardamom, c i ~ a o cumin
h seeds, turmeric powder, green papaya,
coriander leaves, salt, ghee.
Mefkod: Chop mutton into pieces. R B poppy .. ds . i u almonds and grind to a
paste. Grind ginger and garlic to a paste. Grind cardamom, lepper, papaya and
coriander leaves with salt to taste. Wash meat and beat on a grinding stone. Mix
ground masala with poppy seed paste, cinnamon sncks, cumin seeds and keep meat
pieces covered with this mixture for an hour. Heat b e e in a frying pan, add meat
I pieces and fiy for a few minutes. Add water, simmer gently till cooked.
Practical Meausl - Part I
OSAMAN (Gujarat)
, Ingredients :Tur (arhar) dal, jaggery, tamarind, chilli powder, cloves, ciimamon,
ginger, green chillies, curry leaves, coriander leaves, mustard seeds, cumin seeds, salt,
oil.
Method: Pressure cook the dal with water and turmeric powder. Drain off the water
from the dal into another vessel. Add salt, jaggery to taste and tamarind juice to the
water drained off from the dal Allow to simmer on a low fire for a few minutes. Add
green chillies and chopped ginger. Heat a little oil, add cloves, cinnamon and cuny
leaves. Fry well and temper curry with this. Add chopped coriander leaves and serve
hot.
SHIKAMPURI KABAB (Hyderabad, Andhra Pradesh)
Ingredients: Minced meat, bengal gram dal, cumin seeds, garam masala powder,
chilli powder, ginger, egg, a lime, salt, ghee.
Method: Cook the minced meat with spices by simmering. Beat egg. Add half the
quantity of beaten egg and lime juice to minced meat and grind to a fine paste.
Chop the rest of the ingredients for the filling, mix together with cooked dal and keep
aside. Divide the meat mixture into even sized portions. Sha* each portion into a flat
kabab. Place a little of the filling in the centre of each kabab and seal well on all
sides. Heat a tawa and fry well on both sides, uslng ghee, until golden brown in
r . .
colour. Serve hot with mint chutney, slices of fresh lime and onion.
'

3.3 NUTRIENTS : STILL THERE OR ALL GONE ?

Cooking influences the nutrients in foods. The method of cooking and the degree of
cooking can decide whether nutrients are conserved or destroyed
P"0tein Let us take a quick look at what cooking does to proteins, carbohydrates, fats,
vitamins and minerals.
Influence of cooking on proteins
Proteins harden and solidify or coagulate on cooking. Have you noticed the changes
c O Q ~ ~ when~ frying
~ an~egg?' The liquid sets on heating and becomes solid. This is the process
of coagulation. However, milk protein is an exception. Unlike other proteins it does
pioicin not coagulate. It is important to cook proteins to the right extent because proteins
shrink and harden on overcooking. This also renders them indigestible.
Excessive heating of foodstuffs also affects the nutritive value of proteins. Sugars like
Lyrinr glucose and lactose form complexes with amino acids like lysine. These complexes
+ cannot be broken down by the protein-digesting enzymes. The result, of course, is
that these amino acids are no longer available to the body.
Suq-
- u
Some pulses like soyabean and bengal gram contain certain substances which hinder
1
Lnd3est; bh
the digestion of the proteins of these foods by the enzyme trypsin present in our
intestines. During cooking these trypsin inhibitors are destroyed. This is why it
becomes important not to consume these foods raw. In fact, the digestibility of protein
~ o n n ) ( ~ in several foods improves as a result of moderate heating as in day-to-day cooking. '
Influence of cooking on carbohydrates
~e,itr;rilr a h On cooking, the starch granules in foods swell as they absorb water. This process is
called gelatinization and is in fact the reason for the thickening of soups, curries,
(on i+
head7) stews to which maida (refined flour) paste is added. Gelatinization takes place in all
starch-containing foods such as potatoes on heating in the presence of moisture. Dry
heat causes the starches to break down into smaller molecules called dextrins. This
happens, for example, in the toasting of bread or making of chapatis or rotis. Dextrins
have a mildly sweet flavour.
Sugar behaves quite differently. As you heat table sugar it forms a syrup with water.
l ~ c l a t l n l lt*
*W t i On further cooking the syrup thickens and changes colour. This is due to a p m e s s
( On h o i s t called caramelization. The brown, thick liquid formed is called caramel and is used
in a number of preparations such as custard, cvkes. Ordinary cooking causes little
loss .of carbohydrates.
58
 Influence of cooking on fats Methods of Cooking

As in the case of carbohydrates our usual cooking practices do not influence fats to
any great extent They are easily available to the body.
What change d o you notice when you heat a fat or oil ? The temperature rises uptil a
point when the fat or oil appears to 'smoke'. This temperature is, in fact, called the
smoking point and varies from one fatioil to another. You should not heat the fat
much more than this before putting in the foodstuffs to be fried Otherwise the fat can
catch fire !

f ow ever, fats used repeatedly for frying get broken down to form certain harmful
substances. The practice of repeated re-heating of fats should therefore be avoided.
-

Influence of cooking on vitamins and minerals

The water-soluble vitamins and minerals dissolve in the liquid used for soaking and
cooking. This is called leaching If the soaking or cooking water is thrown away there
will be considerable losses of vitamin C, B vitamins, sodium, potassium and chloride.
It is therefore important to use the minimum of water or to utilize the liquid used for
cooking in soups or curries. Steaming and pressure cooking limit cooking losses due
to leaching Boiling roots and tubers with their skins is the best This seals in the
nutrients.

Cutting and peeling intluencc the extent of losses ;is you learnt earlier in the
subsection on prc-prcp;lr;~tionmethods. Do y o u rec:~llthc main points '.' Remember to
peel thinly and to cut vegetnbles in moder;~tesites or 1:lrgc.r p~ccestc> pl'evcnl
excessive losses.

We must also mention cooking practices in preparing rice. I t is COIIIIIIOII to U;ISII I I C - ~

three or four times with large amounts of water. This cnl: s11:upIy decreasc t1lC
content of B vitamins. Rice of poor quality. of course. requires more washing.
Vitamins, particularly thiamine and niacin, can be lost to the extent of 40 per cent.
Throwing away the excess cooking water also means throwing away nutrients as you
would have realized by now.

Two vitamins - Vitamin C and thiamine - fear the heat with good reason ! Both are
destroyed on heating. Vitamin C has another enemy - air and the oxygen it contains.
The vitamin is easily oxidized on exposure to air and in this oxidized form is of no
use to the body. This means we should not peel vegetables or fruits much before use.
We should cut them into larger sized pieces.
Many of us add sodium bicarbonate (soda bicarb) when cooking pulses. D o you
know that soda facilitates cooking but knocks out the thiamine as well? This is
absolutely true. Thiamine is easily destroyed in the presence of soda which is
alkaline.
On the other hand, an acidic medium (e.g. medium with tamarind, tomatoes)
preserves vitamins. Acid is a particular friend of vitamin C.
Fat-soluble vitapins are, however, a class apart. They are not affected to any great
extent by cooking in water. But during shallow frying or roasting vitamin A is lost in
significant amounts. In deep frying cooking time is short and losses tend to be less.
, . -.... .-

ACTIVITY 3

The following figures represent different methods of cooking. Shade the circles
corresponding to the nutrient or nutrients that you think will be lost to a greater extent
for each of the cooking methods. The letters A, C, E, B are of course, referring to the
vitamins.
.-
Practical Manual -- Part I

3.4 USEFUL COOKING TIPS

We often ask ourselves questions about the best kind of cooking method and how to
get the best results with one particular method. A quick glance at this discussion
should help you. Let's begin with boiling
Boiling
Pour in just enough water to cover the food. You can replenish the water if too
much evaporates.
Add vegetables to boiling water.
Cook covered to avoid evaporation and speed up cooking The lid should be tight
fitting !
Turn down the flame once water boils and allow it to simmer till the food is
cooked.
Remember that pressure cooking is far better than boiling. It helps to retain nutrients
and is faster too.
Steaming
Allow water to boil in the double-boiler or steamer before the vessel containing
food is placed pver it.
Repienish water in the steamer. Don't allow it to dry out.
Use a pan with a tight lid.
Cover the food with greased paper or a greased lid so that the moisture drops that
form on it don't drip back onto the food.
Stewing
Use a tight-fitting lid
Use enough water to allow for slow cooking.
Simmer so as to help slow, steady and prolonged cooking
Don't overcook !
Baking
Keep temperature right in oven or tandoor.
Heat oven slightly more than required before placing the food in it.
 Don't open the oven too often ~ s t ~ a o of
d sCooking
Put in only enough mixture in baking trays and pans to prevent overflow.
Grilling
Maintain high temperature throughout.
Grill only tender foods
Cut foods into thinner slices.
: Grease the pan (in case of grilling on a pan or tray) or the foodstuff (in case of
L cooking directly on a flame).
I

Roasting
Coat meat pieces with small amount of fat during roasting.
Turn from one side to another for even cooking.
Keep on high heat initially and thenlower heat slightly to enable proper cooking.
Stir continuously while roasting grains (cereals, pulses) or spices to prevent
burning and uneven cooking.
Pressure cooking
Keep the capacity of the pressure cooker in mind. Read instructions carefully to
see how much your pressure cooker can hold.
, Wait for the first whistle : then turn down the flami.
Don't overcook ! Remember pressure cooking is much faster than boiling.
1 -
+

ACTIVITY 4
' 1) Prepare your own list of precautions based on what you have learnt so far about
the following pre-preparation and cooking methods. W e have mentioned two just
to give you an idea of how to proceed.
t
t PEELING
PEEL ONLY IF YOU MUST
PEEL THIN

.......................................................................
CUTTING

WASHING AND SOAKING

BOILING

FRYING

i ......................................... ..............................
C

.......................................................................
A

3.5 SUMMING UP
Let's list out the pradical points that emerged from this section. We have talked
I a b u t pre-preparation methods as well as cooking methods. We hope this rhyme will
!
get the message across.
i
Peel thin
i Peel only if you must
Practical Manual - Part I Chop bigger.
Slice thicker.
That's the bit that matters !
Pressure co6k.
Boil only if you must
Cooking time matters !
Fry and roast.
Bake, grill and toast.
Temperature matters !
Here are some specific instructions to keep in mind about three of the pre-preparation
methods.
A) Peeling
Peel only if it is a must
Peel just before cooking
Peel as thinly as possible
Wash food well and drain before peeling
Never wash after peeling.
B) Cutting, chopping, slicing
Cut after washing or straight after peeling.
Cut into medium-sized pieces and not very small ones.
Don't expose cut foods to.air for long.
Don't leave the food too long after cooking.
Use stainless steel knives; choppers or slicers to maintain natural colour.
Cut with a sharp knife to get even edges and good shapes.
C) Soaking
Soak in as little water as necessary, just enough to cover.
Don't soak too long.
Don't throw away the liquid
This section also described the nutrient losses due to cooking methods. Water-soluble
vitamins leach out into the cooking water and are hence lost unless this water is used.
Some of them such as vitamin C are also sensitive to heat. Thiamine is destroyed by
cooking soda Fat-soluble vit&ns are more resistant and are not destroyed except
during frying and roasting.
To keep cooking losses to the minimum, it is important not to overcook and not to
add substances such as soda All extra water or fluid left after cooking should be used
in soups, curries or other preparations.
You were also introduced to changes in vari~usnutrients due to cooking. Starches
gelatinize on moist heating and form dextrins on dry heating. Sugar forms syrups and
caramel. Proteins thicken and coagulate as foods containing them are heated such as
meat, fish, eggs.
 SECTION

REGIONAL MEAL PATTERNS

This section gives you a bird's eye view of the meal patterns typical of different
regions in our country. It gives you additional information but is optionaL
The structure of this section is not the same as for other sections in this manual.
It consists of charts giving the meal patterns of states e.g. Bihar, Maharashtra,
Assam, Punjab, Karnataka, Kerala, Andhra Pradesh Remember that there is
considerable variation in meal patterns even within a state. So the dishes we
have mentioned may not be typical for every part of a particular state.
We hope you will be able to appreciate some of the finer points in regional
cuis'ine. Some details about the cereals and pulses, crops and oilseeds grown in
different parts of the country is depicted in a series of maps in Annexure 4.
Now here's an exciting project for which you can collaborate with us. Use the
proforma given at the end of this section. Fill it up and send it back to us. Only
you can give us this information about the meal pattern in your region. We will
Practical Manual - Part I ANDHRA PRADESH
In Andhra Pradesh as in many Southern States there are three main meals
traditionally. The first meal is taken in the morning around 10 a.m. The next meal is
called tiffin and taken around 2.30 p.m. The night meal is usually served by 7-8 p.m.
The typical meals are :
Morning :
Rice
Dry vegetable preparation
Plain arhar daUdal with vegetables (tomato/cucumber/lemon/rawmango) or dal
with leafy vegetable (amaranWspinach)
Pulusu ( a mixed vegetable preparation with brinjal, lauki, sweet potato, drumstick
in a liquidy base with tamarind)
Chutney (freshly prepared with brinjaVcucumberltomatolcoconut~tori)
Tiffin : Any one snack and coffee
Upma
Dosa
Pesarattu (dosa with whole green gram only)
Mnapattu (dosa with urad dal only) (Attus are slightly thicker than dosas)
Pakodis
Dinner
Rice
Dry vegetable preparation
Rasam (dal soup)
Curds
Pickle
Some dishes prepared on festive occasions include :
Pulihara: A rice preparation with tamarind and fried cashewnuts, peanuts, chana dal
spiced with chillies, mustard seeds, fenugreek seeds, asafoetida and turmeric. This
dish is also a favourite on journeys with roast papad, vadiyalu and plain curds.
Bobattu : A shallow fried sweet pancake ; balls made of maida with a sweet chana
dal or sweet potatejaggery centre rolled out into pssri - like rounds and shallow
fried
Baghare baingan : This is typical of Hyderabad. Brinjals are slit lengthwise and fried
till brown and mixed with masala paste (coriander seeds. chopped onions, red chillies,
garlic, coconut scraping) and jaggery.
Some common tiffin items include
Mentbula dosa :Batter of ground rice, urad dal and fenugreek seeds fermented
overnight, shallow fried and served with coconut chutney.
Vullipaya B h a i : Batter of besan, rice flour, chilli powder, crushed coriander seeds,
turmeric powder, asafoetida and chopped onions deep fried and served hot with
chutney.
Some accompaniments and items for lunch and dinner include :
Tiyya gummadi : A c u m made of red pumpkin, coconut, cashewnuts, jaggery, milk
and spices such as mustard seeds, red chillies and curry leaves.
Aratikaya kura :A curry made of plantains, onions, green chillies, wcsnut,
peppercorns, cloves, mustard seeds, turmeric, and sugar.
Kothimira pchadi : Coriander chutney with coriander leaves, urad dal, tamarind,
asafoetida, chillies, mustard seeds.
Veekaya pachadi: Chutney made of roasted brinjals. fried onion, turmeric, cumin
powder, chil!i powder, garlic, green chillies.
Masaia tomato perugu pachadi : Tomatoes and curd chutney with onions, coriander
leaves, cuny leaves, turmeric powder, chilli powder. garam masala, cumin seeds;
mustard seeds.
Pappu kura: Amaranth curry with moong dal, urad dal, onions, mustard seeds,
cumin seeds, asafoetida, red chillies, green chillies, coconut scrapings.
 ASSAM Methcds of Coukiag

Alternate Meal Patterns

Heavy breakfast Breakfast Breakfast
Lunch Lunch Mid- morning
Dinner Tea Lunch
Dinner Tea
Dinner
A three to four meal pattern is common in Assam. The difference in the meal patterns
of the upper and the lower class people is in the number of itemsldishes taken in one
meal and in the quality of staple i.e. rice consumed. Mustard oil is the common
medium of cooking in all Assamese household.
A day's Menu
Breakfast : Sandoh
Lunch : Bhat
Khar
Bhaji (rongalao bhaji or lao bhaji or baingan bhaji or bhendi
bhaj'i etc.)
D ail
Masar Tenga
Tea : Til pitha
Tea
Dinner : Bhat
Dail
Bhagi
Mas ar anj a
Banana

Alternate breakfast dishes

Doi Chira: Preparation made from rice flake, curd and jagge1-y. Rice Hakcs are soahed
in water for 2-3 minutes and then the water is drained and to the rice flake curd and
j aggerylsugar is added and served.
Bora Chaul Sijowa : Preparation prepared from a special kind of rice (bora chaul)
found in Assam The rice is steamed in water and then taken with milk and jaggery.
I
Akoi: Puffed rice (Akoi) eaten with curd or milk to which sugar is added
Sometimes mangoes, bananas or jack fruit may be added to the preparation.
I
i Poita Bhat : Preparation made from cooked boiled rice. The boiled rice is soaked in
water overnight (poita bhat) and eaten with salt, mustard oil, chillies and raw chopped
onions all mixed together. (A common breakfast item for rural areas.)
Sandoh : A liquid preparation prepared from powdered roasted rice (sandoh), milk or
curd and jaggery.
The above mentioned dishes are called Jal-pan taken specially in rural areas. In
urban areas people now-a-days are used to typical western breakfast of bread, butter,

I egg (fried) with tea or milk. Alternatively puries (luchi) made of maida may also be
eaten during breakfast along with some vegetable preparation (Luchi-bhaji).
LunchIDinner Dishes
Bhat : A boiled rice preparation.
Khar : Khar means soda-bi-carbonate. Traditionally khar is made from a special type
of plantain tree called - 'Athiya kal' or 'Bhim-kal'. First, the trunk of the tree is cut
into small pieces, then dried in the sun. Finally these pieces are burnt and the ash so
obtained is stored in an airtight container. Whenever one needs, a little ash, is taken
and soaked in water. The water is then strained and the liquid alkaline preparation so
obtained is called the khar.
Note: Dishes containing khar are made with raw papaya, green leafy vegetables,
radish, beans, bottle gourd etc. Pulses like sabut urad (mati dail) is also prepared
using khar. Fishes mainly small ones or the head of big fishes are also prepared using
khar. Except salt no spices are used while preparing these dishes.
Practical Manual - Part 1 Dail: A pulse preparation prepared either using masoor, moong, chana or arhar dal.
The dail is served well gqnished with onion, fenugreek seeds, bay leaf and saunf.
Masar anja : Curry preparation made from fish onion, mustard oil, fenugreek seeds
and certain spices. Normally jika (ridge gourd) or lao (bottle gourd) is put into the
fish curry. (Rohu, Sithol, Bahu are the variety of fishes commonly used.)
Masar Tenga: Tengis specially means sour. Tenga is prepared using tomatoes. No
masala is added. Only fenugreek seed is used in Tarka (initially in hot oil). Salt, haldi
and lime juice or any other sour or citrus juice may be added. Normally vegetables
(Dhekia) cut into small pieces are cooked and added to the Masar Tenga. The
preparation is then generally called 'Dhekia Tenga' (Rohu, sithol, bahu are the fishes
common1y eaten in Assam). * 4

Patot Diya Mach : A steamed preparation made from plantain leaves and fish (Rahu
and Pabho are the commonly used fishes). The fish is marinated with salt, turmeric,
mustard and green chillies. The marinated fish is then wrapped in the plantain leaf
and tied with a thread or the fibre of the leaf. The preparation is then steamed and it
is ready to be served.
Bhaji : A dry fried vegetable preparation. Few common bhaji preparations include -
Lao bhaji (fried bottle gourd preparation), Rangalao bhaji (pumpkin preparation),
Baingan bhaji (brinjal preparation), Bhendi bhaji (ladies finger preparation) etc.
Labra : A mixed vegetable curry preparation. Vegetables commonly used include
bottle gourd, pumpkin, ridge gourd, brinjal ladies finger, cauliflower or any other
seasonal vegetable.
Note: Dishes prepared and served during lunch and dinner are generally common.
But Khar and Tenga are not normally consumed at night.

FEW SNACKS
Pitha : A pancake like preparation made from a special kind of rice called "Bora
Chaul". Rice is soaked for two to three hours in water and then ground. The rice
paste rormed is very sticky. Using this paste, pancake like preparation is prepared.
Oil is generally not required to prepare the pancake. Different kinds of pithas are
prepared namely Ti1 Pitha (sesame seed pitha), Narikol Pitha (coconut pitha), Pheni
Pitha, Ghila Pitha. Pithas can be both sweet and savoury and are common snacks in
Assam.
Laru (Laddoo) : Preparation made of roasted rice powder (Poka Mithi), roasted ti1
seeds, coconut, puffed rice, khoa etc. All ingredients are mixed together and ladoos
prepared.
Lu~hi-Bhaji: Luclli refers to a puri prepared from refined wheat flour. It is consumed
along kith potato curry (bhaji).
Mohan Bhog: Preparation made of semolina, fat, sugar and nuts. It is similar to suji
halwa commonly consumed in north India
Nimki: A savoury refined wheat flour preparation resembling Mathries commonly
consumed in north India..
Singara : A refined wheat flour and potato preparation, similar to Samosa.
BIHAR
Traditionally there are only two full meals in Bihar.
Morning (around 9 or 10 a m . )
A proper meal usually consisting of the following dishes is prepared :
- Boiled rice (mainly parboiled rice)
- Dal
Arhar, chana, masoor, moong and locall) grown pulse called 'bokla' are used
commonly.
A single pulse or a mlxture of few like ar $ar, chana, masoor and moong is
com monl y cooked.
- One Vegetable dish
Baingan ka Bhartha (brinjal preparation) %.

Bachka (thin slices of vegetables coated with besan)

Takkar (powdered linseed mixed with salt lime juice, water, roasted cumin seed
powder)
 Bhujiya (Potato and onion (in equal quantities) shallow fried over low heat). Regional Meal Patterns

- Pappad
- Picklelchatni
Mid Afternoon meal or tea (4 or 5 p.m.)
Usually snackslsweet dishes are prepared during this time. Common snacks are Poha
(made from puffed rice, groundnuts, vegetables, like potatolpeas etc.)
Pakora (vegetables coated with besan and deep fried)
Halwa (roasted sujiJatta mixed with water and sugar)
Night (around 9 to 10 am.)
Chapsti/Parantha/stuffed parantha
One or two vegetable preparations.
Preferences for Non-vegetarian Foods
Eggs are commonly consumed as boiledfried egg or egg curry. Avoided in summer
months.
Fish is used dailyltwice Qr thrice a week depending on income level.
Muttodchicken are used as special dishes on sundays or holidays.
Recipes of common dishes
.
Sattu - a special 'item
Sattu (flour of roasted gram) is used quite commonly in Bihar to prepare many
delicacies (eaten as part of main meals or afternoon snacks). One example is Sattu
balls. In this specific dish, sattu with salt and roasted cumin seed powder is mixed
with enough water to make balls and the balls are eaten with raw onion and green
chilli. Sattu is also used as stufing for Parantha.
Litti is another dish made from sattu. (Sattu is stuffed into balls of wheat flour dough
and the balls are roasted on slow fire. Traditionally cow-dung fire is used for roasting
the balls. Litti is eaten with potato bhaji or baingan ka bhartha.)
Dal
Clean and wash dal. Add salt and turmeric powder and enough water to cook the dal.
Boil or pressure cook
Bagahar Preparation
Heat a little mustard oil or ghee. Add cumin seeds, red chilli powder, chopped pieces
of garlic, and bay leaves. Mix in cooked dal.
Baingan Ka Bartha (Bihan) : Take a round brinjal, make three to four slits. Put
garlic pieces into slits. Roast brinjal on direct fire. Mash roasted brinjaL Add chopped
onion, green chilli, salt and raw mustard oil.
Bhindi sabji (Bihan] : Wash and dry ladies finger. Slit length wise. Heat mustard oil
and add a few fenugreek seeds. Add ladies finger and fry for sometime. Add ground
masala (mustard seeds, garlic, red chilli, turmeric and salt), continue frying for
5-7 minutes. Add 112 to 1 cup water. Cover and simmer for sometime.
GUJARAT
he traditional meal pattern of this state can be summarized thus :
Morning :
Tea
Thepla
Lunch :
Chapatis
Rice
Dal
Vegetable, Preparation
Papad
@ Buttermilk

Afternoon :
Tea
Sev-Mamra
Dinner :
Handwo
 * ButtermilWmilk
Pickle
The addition of sugar or jaggery to dal and vegetable preparations is typical of
Gujarat. In addition people of this state combine cooking methods in an interesting
way. The combination of steaming and shallow or deep frying is an example.
Here is a description of some typical dishes of Gujarat :
Thepla
Chapatis made of wheat flour and shallow fried
Sev-Marnra
Deep fried preparation of noodle-like dough made from chana flour mixed kith
shallow fried, puffed rice and sugar. Lemon, green chillies, curry leaves, mustard
seeds, asafoetida are added for flavour.
Hand wo
wheat flour, tur dal, chana dal, bottlegourd are mixed into a dough and the dough is
soaked in buttermilk with a pinch of soda. This is steamed and then shallow fried
with spices and sesame (til) seeds. The preparation is again steamed before serving.
Rotlo
Small chapatis made of bajra dough roasted on a tawa and then roasted on a low
flame till cooked.
Khari Poori
Deep fried rounds made of whole wheat flour.
1 Battata Paowa
Shallow fried potatoes with rice flakes and asafoetida, green chillies and coriander
I leaves.
Some common snacks include :
Khatta Dhokla
Batter made of chana dal flour (besan), rice flour, and urad flour with buttermilk,
I turmeric and a pinch of soda and then subsequently steamed
Ethada
Rice flour, urad flour soaked in water (to semi-solid paste consistency with a pinch of
soda for 7-8 hours) poured in shallow pans and steamed.
Khandvi
A mixture of soaked coarse chana flour in buttermilk is roasted, spread on a smooth
surface and rolled. These are then shallow fried with mustard seeds and turmeric, cut
into pieces and served garnished with coriander leaves, coconut and green chillies.
Muthia
A stiff dough of wheat flour, moong flour, tur flour, sugar, methi, ajmo is made with
butter milk The dough is then cut into small oblong pieces, steamed and then shallow
fried.
Khakhra
A dough of semolina with a little juice of green chillies rolled out thinly. like chapatis,
roasted on a tawa and then on a direct flame to make them crisp.
Patra
Colocasia leaves spread with a batter of chana flour, wheat flour, sugar and salt,
rolled and then steamed. The steamed leaf rolls are cut into pieces and shallow fried
with ajmo, red chilli and ti1 seeds.
Bhakar vadhi
Dough of chana flour, (besan) made into a -011 with filling of coconut paste, red chilli,
sugar, lemon and turmeric. The roll is then sut into pieces and deep fried on a slow
flame.
Undhiu
Fried vegetables (french be.ans, sweet potatoes, potatoes, brinjal) with muthia. The
vegetables are filled with groundnut paste and shallow fried.

HIMACHAL PRADESH'
The usual meal pattern resembles this
Early Morning Tea
Later in the Morning Milk Regiofial Meal Patterns
(around 9 a.m.)
Lunch ( l p.m.) Rice and/or Chapati (maize or wheat flour)
Dal preparation or seasonal vegetable
Salad made of oniodginger
Evening Tea (4 p.m.) Tea
Dinner (9 p.m.) Chapati and/or rice
DaVVegetable Preparation
OR
Bedi with ahach (bedi is a colocasia/arbi/kachalu
and maize flour preparation and chach is buttermilk
Bed time ( I0 p.m.) Milk
Some preparations typical of Himachal Pradesh include :
Bedi
Rounds of maize flour dough are rolled out and filled with a mixture of boiled,
mashed kachalu; ginger and spices. Chapatis are made of this with the hands and
cooked on a tawa with oil or ghee applied.
Khairu
Buttermilk preparation like lassi (liquid remaining after butter is removed from milk)
with fried spices such as turmeric, coriander, cumin (zeera).
Adrak ki subji
Dry preparation of ginger cut into small pieces and fried with spices such as turmeric,
coriander powder, garam masala, cumin (zeera). fenugreek (methi) seeds, asafoetida
and salt
Saag (himachalr)
Dry preparation of cholai (amaranth) or batthu (bathua) or spinach or mustard. The
leaves are boiled along with potato, water is squeezed out and the mixture is fried
with spices in mustard oil. Usually eaten with rice, sometimes fried along with boiled
rice.
Aloo pyaz ki subji
Lengthwise pieces of onion and potato fried in mustard oil with spices such as
turmeric, asafoetida, coriander powder, cumin as well as ginger.
Dal
Urad dal, rongi ( a pulse) are boiled with turmeric, ginger, asafoetida (hing). Coriander
seeds or powder, cumin and garam masala are fried in oil and this mixture is poured
over the dal.
Kwarpattha
Liquidy preparation made from the bitter leafy portion of a shrub. The skin is first
removed, the leaves aye washed thoroughly and then soaked for 2-3 hours and then
washed again. The leaves are then cut into pieces and fried with spices (turmeric,
asafoetida, coriander seeds, cumin, gararn masala).
Meethe chawal (himachall;)
Boiled rice mixed with fried turmeric t o which sugar and dried grapes (kismis) and
nuts are added. LT

Batura (himachali)
A typical preparation of Mandi district made by fermenting dough made of atta,
rolling into small rounds and then deep frying
Chutneys
Made by grinding
Dadu (seeds of a fruit) and coriander leaves
raw mango with onion
Chholang
Citrus fruit warmed for a short time in a covered bowl over smoking coals (made by
sprinkling mustard oil over coals).
Himachal Pradesh has some unique preparations for festive occasions such as :
Nishashta
Halwa-like ~ r e ~ a r a t i omade
n bv first soaking whole whea:. removing the outer skin
I Manual - Part I and grinding to form a paste. Paste is then dried to a dry powder or irregular pieces.
The powder is soaked in water for 10-15 minutes, shaken nicely with sugar and
cooked in oil or ghee till it reaches halwa consistency.
Babroo
Batter is made by mixing wheat flour with sugar or shakkar (jaggery) and water and
then fried on a special flat frying pan in the form of small rounds. The batter is
poured on the pan with a spoon or squeezed out of a hole made in a cloth bag.
Ba'dana
Small balls made of urad (washed) dal which has been soaked, ground and then fried.
The fried balls are served in sugar'syrup and eaten with rice.
Prak
Dough made of maida rolled out into small rounds, filled with coconut powder, sugar,
khoa, nuts and shaped either round or bean shaped. These are then deep fried.
In the upper hilly regions of Mimachal Pradesh people consume dried fruits such as
apples and apricots. Nuts such as walnuts, groundnuts are also eaten, So are fresh
figs, plums and guavas. Walnuts are dipped in a thick sugar syrup so as to give a
white, powdery coating. This is consumed as a snack.
Another speciality is the hot, black tea sipped after pouring in ghee.

KARNATAKA
Most people consume three meals in a day - two main meals and a tiffin in the
afternoon. Snacks are consumed in between with coffee. Main meals are based on
rice preparations and various accompaniments to go with i t The main meals consist
of preparations such as :
Rice
Sam (thick dal soup)
Huli (preparation of dal with vegetables)
Palya (curry with ingredients such as vegetables or fish)
Kootu (lentils with vegetables)
Curds or buttermilk
Pickles
1

For tiffin. preparations such as the following are ~.onlnlon.

Akki rotti,/Ragi rotti (rotis made with rice or rag1 Ilour 1111xcdw~tllcoconut ;11icI
cooked on a tawa with ghee or butter)
Avalakki preparation (parched rice, soaked rawa with vogetahlcs and masala)
Uppitu (Upma-Like preparation) also made with vegetables and lemon
Ch festive and auspicious occasions the following dishes have special meaning :
Chittranna (a rice preparation in which rice is served mixed with,various types of
chutneys; the chutneys are made of either raw mango or tamarind with grated
coconut and groundnuts )
Kosambiri ( a salad made of ingredients such as cucumber, carrots, moong dal,
chana dal, coriander leaves, asafoetida and coconut)
@ Mandige ( a sweet roti-like preparation stretched out on an inverted matka and
cooked)
Common snacks in Kamataka include :
Kodubade ( a preparation made by frying a mixture of rice flour, fenugreek
leaves/coriander leaves, fat and coconut till reddish in colour)
Thenkol chakli (a mixture of rice flour, urad dal flour with fat, asafoetida and
zeera made into a paste, passed through a mould and fried)
Sandige (Balls made of washed parched rice and masalas, dried and then fries In
smoking hot fat)
Ragi hurhittu (roasted ragi flour preparation mixed with milk, sugar, coconut and
phee)
Some of the common preparations in Karnataka are listed here with their description:
1 ) Bisi Bele Huli Anna : Rice In spicy sauce made of dal, coconuts, cashewnuts,
tamarind.
2) Bele Potoli : Bengal gram preparation with coarsely ground dal, green chillies,
cumin seeds.
 Regional Meal Patterns
Alugedde Kut :Fried potatoes with ground ma!ala (dry roasted red chillies,
fenugreek, mustard seeds, asafoetida (hing) with tamarind juice)
Dudhi Channige: Split bengal gram and bottlegourd preparation with chilli
powder, coriander powder, turmeric powder, ginger, green chillies, lemon juice.
Alugedde song: Potatoes in tamarind sauce (tamarind, chilli powder, sugar,
fried onion)
Kadalakai chutney: Groundnut powder chutney made of fried peanuts, red
chillies, asafoetida with tamarind, sugar and salt.
Meen Ashege : Fish curry with ground coconut and tamarind pulp.
Thakali Chutney: Tomato Chutney (with jaggery, turmeric, asafoetida, chilli
powder)
Seme Bednekai Palya: Fried tindlas with cashewnuts, chilli powder, turmeric
powder and cumin powder, sugar and salt.
Bednekai Chutney: Brinjal chutney (with fried urad dal, asafoetida or hing, red
chillies and green chillies).
Khichdi : Rice and lentils with vegetables.
Sigidi Pulao: Prawn, coconut, mixed vegetable pulao flavoured with chillies,
cloves, cinnamon and cardamom.
Soppu Palya: Spinach and lentil curry in tamarind pulp and scraped coconut.
Rasa Meen : Coconut-peanut gravy (with tamarind pulp and fried onions)
poured over fried fish.
Alugedde Kosambiri : Potato salad with onions, green chillies, onions, grated
coconut, lemon and coriander leaves.
Rasa Kayi : Vegetables in coconut gravy using spices such as pepper corns,
cinnamon and cloves.
Motte Palya: Egg cuny in coconut milk.
Kayi Kurma: Mixed vegetable curry with coconut milk.
19) Dudhi Pitle : Dry bottlegourd preparation with fried flour or besan, coriander
powder.

KERALA
As in Kamataka, three main meals are consumed in a day - morning, afternoon and
evening. Snacks are consumed in between with coffee or tea. The main meals are
based on the South Indian's favourite cereal - rice. with accompaniments.
Preparations such as the following are served for the main meals (lunch and dinner).
Rice
Thoren/Piralen/Kaalkn/Avial/Erissery/Olan(vegetable preparations)
Moru or Pachadi (buttermilk preparations)
Fish or meat preparations in non-vegetarian families
Pappadam
Pickle
I For breakfast or the first meal of the day the following preparations are common :
Upma
I Pootu (steamed preparation made of rice flour or whole wheat flour and coconut)
Appams made of fermented rice flour batter served with vegetable or
meadchicken curry)
Upma, Pootu and Appams are also served at tea time (4-5 p.m.).
I Common snacks include :
1 ) Avalose podi : Rice flour-grated coconut, broiled till golden brown with cumin.
: 2) ldiyappam : String hoppers made of dough with rice flour pressed out in string-
like form and steamed.
3) Kozhukatta : Steamed sweet rolls-coconut and grated molasses filling in rice
I
flour dough coating.
I 4) Sukiyan: Balls of broiled green gram, coconut and molasses, cardamom and
i . ghee dipped into maida batter and fried.
 5) Murukku : Dough of rice flour, bengal gram dal, hot ghee, gingelly and cumin
seeds pressed through a mould hito star-like coils and then fried crisp.
6 ) Kuzhalappam: Rice flour curls with mixed spices made by rolling dough and
curling it onto an oiled rod and then frying.
7) Vada: Thick ground dal batter with onions, green chillies fried in the shape of
flattened rounds.
8) Ada : Soft dough of boiled, mashed tapioca and grated coconut flattened with
the fingers and shallow fried on a tawa or hot stove.
Kerala has a variety of vegetable preparations - many of them prepared with
generous amounts of coconut We mentioned these earlier:

Thoren : A dry vegetable preparation made of onion!spinach!cabbage~~arar ,afor

pumpkin leaWdrumstick/plantain/tender jackfruitltapiocdgreen gram with g~ated
coconut, green chillies, curry leaves.
Piralen: A creamy curry usually made by cooking drumstick pieces in coconut milk
with masalas such as coriander powder, red chilli powder, turmeric powder, garlic,
cumin seeds, cinnamon, cloves and cardamom.
Kaalen : Raw (green) bananas or sweet and sour mango diced into cubes with curd,
mustard seeds, fenugreek seeds, dry red chillies, asafoetida, sugar, turmeric powder.
The banana kaalen is made without coconut and the mango kaalen with coconut
Avial: Mixed vegetable (drumstick, cucumber, string beans, brinje!, potato, raw
banana, jackfhit) with mango, grated coconut, chilli powder, turmeric powder, green
chillies, onion, cumin seeds, cloves, curry leaves and a little curd.
Erissery : Slightly liquidy preparation of mashed cooked yam with coconut, turmeric
powder, chilli powder, cumin seeds, seasoned with mustard, chopped onion, d n
chillies and curry leaves.
Olan : Curry made of ash gourd, red gram (tur or arhar) and coconut milk spiced with
cumin seeds, dry chilli seeds, curry leaves, onions.
Theeyal: Curry preparation of ridge gourd or brinjal with grated coconut Onions, dry
red chillies, cpriander powder, fenugreek seeds, cumin seeds, turmeric powder,
tomatoes and tamarind pulp are also a d d ~ d .
MAHARASHTRA

A three to four meal pattern is common in Maharashtra. The poor working class
normally consume two to three meals, whereas, a four meal pattern is common in the
middle income group. Wheat, bajra and jowar are the staple food of Maharashtra.
Groundnut oil is commonly used as the medium of cooking.
A Day's Menu :
Breakfast : Thalipeeth
*Tea
Lunch : Varun-Bhat
PolyaIBhakri
\ Umti
Karlaichi Bhaji
Kakadi-chi-Koshimbeer
Chanyacha dalchi chutney
Us a1
Tea : Chakli
Tea
Dinner : Peethle-bhat
Vangyachi Bhaji
Chutney ,
Papad
. Pickle
Few alternate breakfast dishes : Few common dishes served for breakfast include
@ Poha (Batata pohalkanda poha)
 Thalipeeth Regional Meal Patterns
Upma (Sanza)
Usal
Poha : A preparation made of rice flakes, potato, onion and grated coconut The rice
flakes are soaked in water for 2-3 minutes. The water is then drained off. Excess
water is squeezed out of the rice flakes. The softened rice flakes are then added to
fried onion and tomato mixture. Grated coconut is added and finally the preparation
is served by squeezing lime juice on top.
Thalipeeth : A preparation made of jowar, bajra wheat, rice, urad dal and chana dal.
All these ingredients are frst roasted and then ground and the flour so obtained is
mixed together. A chapati, parantha or poori like preparation is made out of this flour
which is called thalipeeth.
Note : Bottlegourd, radish, cucumber, green leafy vegetables, onion, pumpkin-
either of these vegetables can be added to the preparation if so desired.
Upma: A preparation made of semolina, potato, onion, grated coconut and roasted
peanuts. The preparation is mr.de much the same way as poha except for the fact that
semolina is used instead of rice flakes.
Usal: A sprouted pulse preparation made from moong dal, grated coconut, ginger,
garlic, curry leaves and coriander leaves. All these ingredients are mixed together and
served
Note : Dry peas, Chana, Masoor dal Moth bean, lobia can also be used to prepare
the usal.
LuncWDinner Dishes :
Generally lunch and dinner consists of a pulse preparation, some vegetable
preparation, curd preparation and chutney. The staple commonly used is wheat, bajra
or jowar. (Bajra, jowar are commonly used by the rural population). Few common
&shes include :
Polya : A chapatilroti made of wheat flour. Commonly eaten by the people living in
the cities/urban areas.

Bhakri: A roti made of jowar or bajra commonly consumed by people living in the
rural areas.
Umti : A pulse preparation commonly made from arhar dal, vegetables (like onion,
brinjal, tomato, bottlegourd, drumstick, garlic etc.) grated coconut, green coriander,
tamarind all cooked together by boiling. Tamarind, Moong dal, masoor, malka dal
may also be used for preparing umti
Varun Bhat : Varun is a pulse preparation made from arhar dal. Jaggery and garlic
may be added to the preparation. Varun is commonly eaten with plain rice (Bhat).
Peethle: A liquid prepa~ationmade from besan, raw coconut, coriander and certain
spices. Besan is cooked in water along with cumin seeds, salt, coconut, coriander
powder and a thin kari like preparation is ready. Peethle is commonly eaten with bhat
ie. rice.
Kari : A liquid preparation made from besan and buttermilk both cooked together by
boiling.
Note : Cucumber (kakri), drumstick, jackfmit or small Pakoris (made from besan)
can be put in the kari.
Masala Bhat : A fried pice preparation, made from rice, brinjal, coconut, curd,
coriander, sugar and cashewnuts (any nut can be used).
Note : Instead of brinjal, peas, cauliflower, cabbage, capsicum, ridge gourd, tomato
and other such vegetables can also be used to prepare Masala Bhat. (This
preparation is most commonly used during feet;vals.)
Bhaji : A dry vegetable preparation made from either of the vegetables - bitter gourd
(karli-chi bhaji), brinjal (vangachi bhaji), beans (shengachi bhaji), Onion-potato
(Kanda-batata bhaji), spinach (pattar bhaji) etc.
Koshimbeer: A curd preparation made either with cucumber (kakadi chi koshimbeer),
carrot (gajjar chi koshimbeer), radish (mulya chi koshimbeer) or any other vegetable.
Practical Manual - Part I Kakari chi koshimher (cucumber raita) is commonly prepared. Kakadi is just grated
and then added to the curd. Salt m d other masalas are added according to taste.
Chutney :Chutneys are commonly prepared in each meal. Chana dal chutney
(chanya cha Dalchi chutney), tomato chutney, lasson chutney, coconut chutney are
few of the common chut ncy prepared.
Lkal : A sprouted pulse preparation consumed both at breakfast, as well as, lunch
time. LJsal is prepared with little gravy if served with Umti.
The dishes prepared for dinner are not much d s e r e n t than lunch dishes. Excepr,
Umti is not consumed daring dinner time
S N A C K S AND SWEET DISHES
5hnkllarid. Bajoondi, Pooranpoii. Sheera are the common preparations
prepared in Mahardshtra They can be eaten at any time of the day along with the
r , a m meals or as a snack They are generally served during festivals.
Shrikhand : A milk based preparation made from curd, sugar, saffron, cardamom and
nutsioilseeds. Curd is first put in a cloth which is hung on to a nail to drain off the
water in the curd. The remaining thick curd is then mixed with equal amounts of
sugar, some saffron, cardamom and finely grinded nutmeg and served
Basoondi : A milk based preparation made from condensed milk Milk is fdst put to
boil till it thickens and then sugar is added along with dry fruits, cardamom nutmeg
to the preparation and then served.
Paoranpoli : A sweet cereal-pulse preparation made from semolina, wheat flour
i refined), chana da!, sugar, nutsioiiseeds, cardamom, nutmeg. It is a poori like
preparation which has chma dai filling inside. Chana dal is first steamed in water. 811
excess water is dried off. Sugar is then added to the dal and the mixture is cooked on
slow fire. The mixture is then ground and to this paste cardamom, nutmeg powder
and saffron is mixed. This forms the filling for pooranpli.
Few ~ a v o 2 t rsnacks
~ include: Chidwa (rice flake preparation), Chakli (chana dal + ,

+
urad dal rice preparation), Dhokla, Pakoda, Usal, Upma, Poha etc.
Chidwa: A rice preparation made from fried rice flakes, puffed rice, groundnut
rfried),Curry leaves, green chillies, salt, sugar all mixed together.
Chakli : 4 jalebi like round savoury preparation made from rice, chana d a l wad dal,
and salt. Kce, chana dal and urad dal are first soaked in water and then coarsely
-
ground. The batter so obtained is used to prepare chakli.
BUNJAB
Mnin Meals
There are three main meals in Punjab - breakfast. lunch and dinner.
Breakfast -- 8.30 - 9.80 am.
Breakfast ge!enerally consists of the following :
Roti (Freshly made or ieft over from previous day's dinner)
or ParanthdStuffed Parantha (Prarantha stuffed with radish!potato/cauliflower)

Missi roti (Roti made with atta and besan)

@ ButtedMalai (fresh cream)
@ Lassilbutter milk
Pickle
Lunch 1 - 2 p.m.
Lunch generally consists of the following.
@ Rati .
@ Vegetable Preparations : Lf one vegetaf e preparation is prepared generally dr),
preparation is made. If two vegetabie prkrtssarations are prepared then one dry
vegetable preparation and one curry prepr,-ation is made. Seasonal locally
available vegetables are commonly cooked like peas, caulif?ower, carrot, mustard
fenugreek, etc. in winter and bhindi (ladies finger), lauki (bottlegourd), tori, tinda
sitaphal (pumpkin), etc. in summer.
r Curd or hits :(made from cdrd and any of h e following : besm ki bundi,
Laub roasted and mashed brinjal, boiled and grated cucumber, etc.)
 Regional Meal Patterns
Dinner $-9 p.m.
Dinner generally consists of the following:
@ Roti
@ Dal (moong, chana. urad are commonly eaten. Sometimes a mixture
of two or three dals is also prepared like moong and masoor. urad and chana).
@ One Vegetable preparation (optional)

Other Meals
Besides main meals. m some families around 4 or 5 p.m. peoplc have soniething to eat
or drink. Children have milk. Adults can drink Malanji (made frcm rc,asted/boiled
raw mango) or Sharbat (badam, khaskhas) etc. Some of them may have milk or tea
also. Tea time snacks are not wrnrnon. Though occzsiondlly they may have pakorrss
(vegetables coated with besan and deep fried) or mathri (deep fried small rounds
made from stiff dough of maida or refined flour).
Very often people just eat murmura/chana with gur Cjaggery) or a fruit during this
time.
Special Preparations
Pulses like kabuli chana, rajmah, bengal gram (who:e), besan ki karhi are cooked on
holidays or special occasions. They are preferably sewed with rice.
In winter, sarson ka saag with makki ki roti is a favourite dish
Some Selected Recipes of the Region
Dal Makhani : Pressure cook urad dal ( 1 katori) (mixed with mustard oil ( 2
tablespoons), ginger or garlic and salt). Add chopped tomato to the cooked dal and
keep it on slow fire. Add 1 tablespoon of malai to the dal and cook till it gets mixed
well. Similarly, add about 4 tablespoons of malai (cream) and simmer (on slow fire)
till the dal gets mixed well. Prepare baghar of onion and glrlic and add to dal.
Besan ki Karhi : Take 250 g dahi or butter milk (keep it overnight for making it little
sour). Churn and make lassi from it. Add a glass and half of water and 2 tablespoons
of besan. Mix properly. Add turmeric, red chilli, salt, cloves according to taste. Heat
oil in karahi, Put few mustard seeds and when mustard seeds start spluttering, add
lassi and simmer on fire (almost for half an hour). Besan pakoras can be added to
curry before serving. For making besan pakoras - Take 3 T besan, half onion, some
ginger and garlic, green chilli. Make a paste. Deep fry small rounds from this mixture.
Add to ~ o o k e dcurry.
Sarsun ka saag: Take 1 kg fresh tender leaves with soft, small stalks. Clean, wash
and c u t Put ginger, garlic, mustard oil (2 table spoons) and a little jaggery or sugar.
Pressure cook Grind it well with a mathani or wooden spoon. One can also use a
mixer grinder for this purpose. Put it on slow fire. Add little attalmaize flour and mix
well. Simmer and cook for sometime. Put oil in karhzi, add onion and garlic. Fry till
golden brown. Put this baghar in saag Add butter and serve.
Chole : Pressure cook kabuli chana till tender. Heat oiVghee in karhai. Add garlic,
onion and ginger. Heat till golden brown Put tomato and anardana or tamarind water
(ground). Mix boiled chana in this masala. Serve with rice, poori or bathura
Gajar ka Halwa : Take 1 kg ripe red carrots. Wash peel and grate. Mix I /2 kg milk in

/ it and put on slow fire till milk is completely soaked (no liquid left). Put little butter
or ghee, roast for sometime. Add sugar, elaichi or kesar. Stir till the mixture starts
leaving the sides of karahi.
1 Dahi Bhalla: Soak urad dal overnight Grind i t Add ginger, green chilli, red chilli,
salt according to taste. Deep fry small rounds. Soak in water for sometime. Flatten
and add to curd (whipped). Add salt and spices to taste.

WASTHAN
Alternate Meal .Patterns
A B
Brunch Breakfast
Light lunch Lunch

I Dinner Tea
Dinner
 -
hastical Manual Part I A three to four meal pattern is common in Rajasthan. The number of meals consumed
I
I varies according to the income and activity pattern. Alternative A is common to low
1 income groups and specially in rural areas.
Wheat, bajra and jowar are the common staples of Rajasthan and the medium of
cooking is ti1 oil or groundnut oil.

A day's Menu
Breakfast Sogra
Rabri or Bajra Dalia
Lunch : Roti
Gatte
Kare Kumthi Sangriya
P apad
Chach
Tea : Dhopli
Tea
Dinner : Roti
Dal
.Tinsi sabji
Papad
Few alternate breakfast dishes
Sogra: A rotvchapati made either from bajra or jowar. Wheat flour (who&) may
also be used to make the roti.
Rabd : Liquid preparation made of milk/curd/butter milk. The rabri is served
garnished with roasted cumin seeds, rye and salt. Generally sogra is eaten with rabri.
Bqira Dalia :Porridge prepared from bajra, curd/milk and sugar. Bajra is first cooked
in water and sugar is added. Milk or curd whatever desired may be added to the
preparation. Dalia can also be prepared without adding milwcurd
The above mentioned dishes are traditional breakfast dishes, but now-a-days bread,
butter, milk is commonly consumed. Alternatively stuffed parantha (potatdradish
stuffed parantha) may be taken with curd and pickle.
LuacWDinner Dishes :
Gatte : Curry preparation made from besan. A stiff dough is made of besan in which .
cumin seeds and oil are added. The dough i; rolled out into round strip which is then
boiled in water. Next small rounds are cut and gatte are prepared Gravy is made
with oil, salt, turmeric, coriander powder and rye. Onion is optional. The gatte
prepared earlier are mixed with the gravy and served
Pitore : Another curry preparation made from besan For this a *in dough is
prepared of besan. The dough is rolled out in chapati form. Small biscuit size pieces
are cut from this dough. Gravy is prepared same way as for gatte. These raw pieces
are then put into the gravy and cooked by boiling.
Dal : Pulse preparation commonly made from moong (washed) or chana dal.
Dana Methi : Curry preparation made from fenugreek seeds and papad. The
fenugreek seeds are boiled in water. Gravy is prepared and the boiled methi seeds are
added and boiled again Papad is then added to this gravy and served.
Vadi :Preparation made from moong dal. The moong dal is soaked in water and
coarse ground Salt, chillies are mixed to the batter and small irregular shaped balls
(vadi) are made and sun dried. Vadi is prepared in the curry form or alternatively a
dry preparation can be made.
Kadi : Liquid preparation made from besan and buttermilk. The two ingredients are
mixed together, salt and other spices are added and the kadi is prepared by boiling the
mixture.
Kadi Kheech : Kheech is a dalia like preparation made of wheat, bajra or corn The
grain is first ground coarsely. Then the ground mixture is boiled in water. When
water evaporates, fat is added. Kheech is commonly eaten with Kadi.
Kare Kumthi Sangria : A dry mixed-vegetable preparation. Kare, kumthi and sangria
I
are three beans like vegetables found iri Rajasthan. These vegetables are boiled in Regional Meal Panerns
water and then added to a thick gravy prepared with oil, spices and water ahd cooked
till dry preparation is ready.
-. Dal-Bati: Bati is a baked preparation made from whole wheat flour. A stiff wheat
dough is prepared. Ball sized dough is taken and baked on slow fire (traditionally the
bati used tc be prepared by baking in the chulhas). Potato-peas stuffing may be put in ,

the dough while preparing bati. The cooked bati is then eaten with moong dal. This
1 dish is commonly cmsumed during rainy season.
I
Dal-Dhokli : Liquid preparation made from moong dal and besan. Besan is kneaded
1 into a dough after adding salt and cumin seeds to it. The dough is rolled out and small
I flat round pieces (mathi like) are cut out. These pieces are boiled in water till soft.
Simultaneously moong dal is cooked and then the besm pieces are put into it and the
two are cooked again. (This preparation is commonly eaten during rainy season and
I towards winters)
Kabooli : A fried rice preparation made from rice, potato, onion, bread, tomato,
cashewnuts, raisins and milk. The rice is first boiled till more than half done. Masala
is then prepared for the Kabooli using fat, onion, tomato, chopped ginger, salt,
turmeric. All these ingredients are fried well. To this mixture fried bread pieces,
cashewnuts and raisi~sare added. This masala is then put in between layers of cooked
rice. Milk is then poured from the top. The preparation is once again steam cooked.
Luncwdinner dishes are common. The above mentioned dishes are alternatively used
for luncwdinner. Dal-Bati, Kadi-kheech are few special dishes eaten corninonly on
special occasions.
SNACKS
Mirch Vada : A pakora like preparation made from long green chillies and besan.
The chillies are first boiled in water. A masala (filling) is prepared using onion, garlic,
- cashewnuts/raisins optional. This masala is then filled in the green chillies by making
a slit in the centre. A thin besan batter is prepared. The chillies are then dipped in the
batter and deep fried
I
Kachori: A preparation made from refined wheat flour. It is a stuffed poori like
preparation. A filling of moong dal (which is soaked in water and then fried), besan,
salt, chillies is prepared. This filling is then put in the refined flour dough and poori
shaped kachories are rolled out The kachories are deep fried.
Kofta :Deep fried preparation made from boiled potatoes, onion, ginger, mar dana
and besan A thin besan batter is prepared Boiled potato, onion and other ingredients
are all mixed together and small round balls are prepared of this mixture. These balls
are then dipped in besan batter and deep fried
Seva: A deep fried besan preparation
- t ,
WEST BENGAL
Alternate Meal Patterns
A B C
P
Breakfast Breakfast Brunch
i
Lunch Lunch Light lunch
Dinner Tea Tea
I
Dinner Dinner (typical of working.
class)

A three to four meal pattern is common in West Bengal. Rice is the staple food and
mustard oil is the medium of cooking in Bengali households.
A day's Menu
Breakfast : Luchi-Aloo checkhi
Lunch Bhat
Dal
Bhaja (baigun bhaja or pat01 bhaja or kumdo bhaja
etc.)
Macher Jhol
I

Practical Manual $'art I Chorc horl

Aambol
Doi
Tea Chire Bhaja
Tea
Dinner Bhat
Dal
Bhqa
Macher Matha Diye DaVMuddo Dal
Pawl Tarkari
Aarner Tak
Few alternate breakfast dishes
0 Doocih Moori
0 Mwri Makha
0 Chire

Doodb Moor; : Preparation made of puffed rice and milk. Sugar is'added to the
preparation. In season, mango can be added and the preparation is then called Aam
Moori.
Moori Makha : Dry preparation made from puffed rice, chopped onion, chillies,
grated or chopped coconut. fried groundnut seeds, mustard oil and salt. All these
ingredients are rnixed well and served.
Chire : A rice flake preparation. Rice flakes are first soaked in water. When it softens
excess water is drained/squeezed off. Curd or cold milk is then added to the rice,
Mangoes can also be mlxed into t h ~ spreparation. SugadJaggery is used to sweeten
the preparation.
Luchi-bhqji
Luchi : Preparation made from wheat flour (refined or whole). It is like the poori
made in north India Luchi is normally eaten with a vegetable preparation. Few
vegetable preparations are as under
Aloo Checkhi : A curry preparation made from potatoes. In other words it is potatoes
cooked in mustard oil to which green chill~es,salt and certain other spices are added.
In summers other vegetables like pumpkin or parwar may be added to this
preparation. In winters alternatively cauliflower rnay be added.
Baigun Bhaja: Deep fried preparation ~rradefrom brinjals.
Patol Bhaja: Deep flied preparation mzie from parwar which are deep fried
Z.unch/Dinner Dishes :
Bhat: A boiled rice preparation. Bhat is the staple food of West Bengal. 01re
variation of Bhat is 'Bhate: Bhate is nothing but boiled rice with vegetables.
Vegetables like potatoes, purnpkir,, brinjal etc.are cut Into big pieces and boiled with
rice. After the rice is cooked. the vcget~i.:~;:ieces are taken out and served by adding
mustard oil and green chillies. Rice 15 eaten as such.
Macher Jhol : A curry prepa~atlonrnade with fish and seasonal vegetables (bnnjal,
parwar. fish and caullflowe~,beans etc.) Normally Rohu or katla fish isused for t h ~ s
preparation. The fish is marinated with salt and turmeric and deep fried Next
vegetables are steam cooked in oil along with chillies, gihger, salt,black pepper and
cumin seeds when vegetables are cooked, fried fish pieces are put into it and water is
added and the dish is prepared hy boiling.
Macher Jhal: Preparation sirnilar to Machcr Jhol, except for the fact that it is plain
fish curry without the vegeL5les. Jhal has r thick gravy (less liquidy) and is more rich
and more com,ronly prepared during winters or served to the guests. Normally Rohu,
katia fishes are used but small fishes like 1 ngra, Pagda, Illish are also used to
prepare Macher Jhal.
Muddo Dal or Macher Matha Diya Dal: Curry preparation made with pulse and
the fish head. Commonly moong dal is used Head of the big fishes like Rohu are first
marinated with turmeric and salt and then deep fried The head is then put into the
cooked dal and boiled again. The preparation is garnished and served.
Dal: A pulse preparation served after garnishing with cumin seeds, green chillies, bay
 Reglonal M e a l Patterns
leaf. coconut, sugar (not always). Moong and Arhar are the common pulses
coilsurned in Bengal. Masmr and urad dals are used less frequently. Chana dal is
not prepared during lunch time. It is prepared only for dinner. In Masoor dal, sugar is
not put and normally onion is also used for garnishing. In urad dal ginger and
aesafoetida may be used for garnishing.

Bhqja: A dry deep fried vegetable preparation. Vegetables like potatoes, brinjal,
parwar, bitter gourd cauliflower. ladies finger etc. are deep fried and served as such
after sprinkling with salt
ehorchori : A mixed vegetable preparation. Seasonal vegetables are generally used
to prepare this dish. Vegetables commonly used include - potatoes, carrots, beans,
brinjal, cauliflower, pumpkin, parwar etc.
Baigun Tarkari/Patol Tarkari : Tarkari is nothing but a dry vegetable preparation,
When brinjal vegetable is prepared we call it Baigun Tarkari, if parwar vegetable is
prepared we call it Pat01 Tarkari, when jackfruit is cooked we call it Achod Tarkari.
Note: Bhaja and Tarkari differ from each other in the sense that Bhaja is just a
deep fried vegetable preparation. While preparing tarkari we use oil, tomato, spices
and condiments and the vegetable is prepared by steam cooking.
Tak: Tak refers to chutney. The most commonly prepared Tak is 'Aamer tak' made
from raw mangoes. The mangoes are boiled in water along with oil, salt turmeric till
the gravy thickens. Tomator tak is the chutney prepared from tdmatoes.
Dei :A sweetened curd preparation. Normally eaten with rice at the end of the meal
(Doi-Bhat) or Doi is eaten as.sucl~towards the end of the meals.

SNACKS
Chire Bhaja : A savoury preparation made from fried rice flakes, groundnut seeds,
salt and black pepper all mixed well. This is same as Moori Makha served during
breakfast.
Nimki : A savoury wheat flour (refined) preparation resembling the mathri commonly
prepared in North India.
Kucho Nimki : A stuffed poori like preparation made from refined wheat flour. The
wheat flour dough is rolled out in the form of a poori. A filling of peas is prepared.
The peas are first ground and then fried in little fat Salt, chillies, ginger, gararn
masala is added to it. This mixture is then used as a filling for the poori. The poori is
then deep fried and kucho nimki is prepared.

This section has been compiled by the faculty with the assistance of:
Lalitha Moorty
Robin Barua
Neem Barua
Rashmi Govind
0 U.V. Mani
Jogindra Vati
Saraswathi A Subrahmanya
K.M.Mathew (Mrs.)
R. M. Hejib
Kulkarni
Vimal Khandekar
Prabha Chawla
Asha Ahuja
J.M. Parakh
Officials of Rajasthan House
Shipra Das
S. Sengupta I
Practical Manual - Part I
ANNEXURE 4

PROFORMA ON REGIONAL MEAL PATTERNS

Fill up the proforma given on the next page. If you require more space use additional
sheets.
 Regional Meal Patterns
ANNEXURE 4
PART A

Your Name :
Enrolment No. :
Year: 199

DETAILS ABOUT YOUR REGION

State ......................................................................
District: ...................................................................
Name of Village/town/city : . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
INFORMATION ON MEAL PATTERNS OF YOUR REGION
1) a) f ow many meals are taken in a day ?

.....................................................................
b) List the meals with their names and timing.

......................................................................
2) a) Is there a fixed time for eating snacks with tea/coffee/milk? Yes. No.

.....................................................................
b) If yes, when are such meals taken ?

Mid-morning Mid- afternoon

Evening tea Bedtime
c) If no, when are snacks generally eaten? Please specify.

3 ) Give a day's typical menu using this chart

Meal Menu Ingredients Description of

(List of used dish and cooking
items) method*
L
Practical Manual - Part I

*TO MAKE THINGS QU~CKER

You will find it easier and quicker to use the following codes for describing cooking
methods.

1) Frying 9) Parching
2) Steaming 10) Boiling or boiling and simmering
3) Roasting 11) Boiling and frying
4) Fermentation 12) Frying of Masalas
5) Sprouting 13) SoakingJSteeping
6) Grilling 14) Preparation made by grinding
7) Skewing (e.g. chutneys)
8) Baking 15) Prepidration of dough

For example for an item like poori-a100 you c h i d fill the table like this :

Menu Ingredients Description of

Used dish and
cooking method

Atta Deep fried

Oil small rounds
Salt made of atta
(15,l)
Potato Fried potato
I Tomato with masalas I
Asafoetida I(i2, 10, 1)
Zeera
Turmeric
I Coriander powder I
I Red chilli powder
 ANNEXURE 4 Regional Meal Patterns

PART B

REGIONAL CROPS : OILSEEDS

Practical Manuat - Part I REGIONAL CROPS : PULSES
 Regional M e a l Patterns
REGIONAL CROPS: CEREALS
 SECTION

HOW TO STUDY THIS SECTION

Before you begin, read through
Unit 6 (Block 2) for the basics of planning balanced diets
Unit 7 (Block 3) for the points to remember about meal planning
specifically for adults.
Section 5 is organized into subsections to make it easier for you to work through
the material.
The text is interspersed with instructions and activities (in a different colour).
You must remember to attempt all the activities. They will help you to recall
important concepts and practise essential skills. You can then look through the
discussion to see if you are on the right track
Important points are highlighted throughout this section. Also, points you need
to remember from your study of Blocks 2 and 3 are given once again here in
numbered Boxes. You could use them as a ready reference.
Yon would notice the step-by-step approach to planning diets followed in this
section. Spend some time on step 3. The step may appear difficult but you could
,
learn the basics of how to decide on which foods to include in a diet. The step
also tells you how to decide on the quantities to be included. By the time you
have finished with all the steps 1 to 7, you would be ready with the menu for the
day.
One important aspect you must concentrate on is portion sizes. It is important
to specify how much a person can eat at one time. Only then can we decide how
much food to give at each meal
Before you read the section in detail give it a quick glance. Try to understand
the whole process first Once you have a fair idea of this, immerse yourself in
details.

Structure
5.0 Introduction
5.1 General Guidelines for Planning Balaked Diets
5.2 How to Plan a Diet
5.3 Portion Size : How Much is Enough ?
5.4 Some More Hints
5.5 Silmming Up

5.0 INTRODUCTION

Planning meals and diets is fun ! We have already talked about the various steps in
planning balanced diets in Unit 6 of Block 2. Further, in Block 3 you would
remember havine studied the im~ortant)mints to be k e ~ int mind while ~lannine
 Planning Diets - 1
balanced diets for various age groups/physiological states. Now you must be really
looking forward to being able to plan diets yourself. We will begin this interesting and
useful task in this section

I1 In planning diets we must first amve at a food plan. A food plan is a list of the foods
included in a diet with their amounts. We have to then decide on how we will
distribute these amounts over the day's meals. Finally, based on this, we work out a
suitable menu for the day. This process will be discussed in detail in this section. T o
make the whole exercise come alive we will plan a diet for a person we met the other
I day. Her name is Pushpa

I In addition, we will be looking at some related concepts. The concept of portion size
is discussed in some detail. Portion size is the amount that can be served to an
individual depending on factors such as age and sex. We recognize, for example, that
portion sizes for adults are larger than for children. Recording nutritive value and
portion size is a skill that must be learned. We take this up in the next section with a
discussion on how to evaluate cooked meals and snacksldishes in a systematic
manner.
But before that, let us set out what we should aim to achieve at the end of this
section.

Objectives
After going through this iection, you should be able to:
prepare food plans for a sedentary woman belonging to the middle income group
modify given food plans
use a food plan to work out a suitable menu
use given data on distribution of food amounts over the day's meals in order to
decide on alternate menus.
Before starting this section do go through Block 2 (Unit 6) and Block 3 (Unit 7). You
will need to familiarize yourself with food groups, food items within each food group
and tise of the RDI table before you can begin to plan diets. Box 5.1 summarizes
some of these concepts and ideas.
Practical Manual - Part 1
5.1 GENERAL GUIDELINES FOR PLANNING
BALANCED DIETS

We need to remember certain key points before we begin to plan a diet for any
person. Do you know what these are ? The following list will help to refresh your
memory.
1 ) KEEP THE INDIVIDUAL AND HIS BACKGROUND IN MIND

2) WATCH OUT FOR THE FOOD GROUPS

3 ) REMEMBER TO CONSIDER ACCEPTABILITY ANDiAVAILABILITY

 Planning Diets -

5 ) SAVE TIME, LABOUR AND FUEL

(1 1 MAKE THE MEALS FILLING AND SATISFYING

 P1

Practical Manual - Part 1

5.2 HOW TO PLAN A DIET
You have already studied the steps involved in planning balanced diets in Unit 6 of
Block 2. These steps are :
Step I ) Identify the individual
2) Consult RDIs for energy and protein
3) Decide on total amounts of' specific food groups
4) Decide number of meals to be consumed

I> 5) Distribute'total amounts decided between meals

6) Decide on menu
7) Check day's diet for inclusion of specific food groups in the amount decided.
Now let us learn how to plan a balanced diet using these steps. We will go through
the entire process keeping one particular individual in mind.
STEP 1. IDENTIFY THE INDIVIDUAL
Meet Pushpa Pushpa is 28 years old and is a primary school teacher residing in
Delhj. Pushpa belongs to a middle income group family. So, what points have you
noted about Pushpa? You can use these points to complete the following information
chart
Age
Sex
Income
Activity : Sedentary (light)
Level
Region

Have we forgotten something? Do we need more information? Yes,we do need to

know whether Pushpa is a vegetarian or non-vegetarian. Pushpa is actually a
vegetarian though she does eat eggs sometimes. This will certainly influence the type
of foods which we would include in her diet.
STEP 2. CONSULT RECOMMENDED DIETARY INTAKES FOR
ENERGY A N D PROTEIN
How much' energy and protein does Pushpa need? Once we know these figures we
can decide on what foods to include in her diet and in what amounts and proportions.
Look at Table 5.1.
TABLE 5.1. RDIs FOR INDIAN ADULTS (WOMEN)

Group Particulars Net Protein

energy ( g)
(Kcal)

Woman Sedentary work 1875

Moderate work 2225 50
Heavy work 2925
Pregnant woman + 300 + 15
Lactation
0-6 months + 550 + 25
0-12 months + 400 + 18
Source : Nutrient Requirements and Recommended Dietary Allowances for Indians, ICMR, 1990.

Can you list the RDIs for energy and protein for Pushpa? If you remember, we
 .. -

mentioned that Pushpa is a sedentary woman. So we would look for the RDIs under Planning Diets - I
'the category adult woman-sedentary worker. According to the table, the RDIs are:
Energy (Kcal) : 1875
Protein (g) : 50
Now we have to use this information to decide on how much total amounts of foods
we need to include in Pushpa's diet. For this let us move on to Step 3.
STEP 3 : DECIDE ON TOTAL AMOUNTS OF SPECIFIC FOOD GROUPS
Let us f i s t look back at what we did in steps 1 and 2. We have
identified Pushpa as an individual
listed her energy and protein needs based on-age, sex and activity level.
Now let us talk about Step 3. This is important and is the basis for all subsequent
steps. After completing it we will. in fact, be ready with the foundation. Pushpa's diet
will be built on this foundation.
You may find Step 3 a little complicated. So do concentrate here. We have divided
the step into two parts :
Understanding exchanges and .
Using exchanges to plan Pushpa's diet
The first part teaches you a concept-the concept of food exch~inges.The second part
is the application -using exchanges to plan Pushpa's diet. Though the first part is not
essential reading, we hope you will go through it. It has basically been included to
give you answers to the questions.
What is an exchange ?
Why are exchanges useful ?
You can skip page 91 to 92 and move on to the difinition of exchanges and
Table 5.2 if you so wish.
So let us begin with the first part which will describe food exchanges and why we
need them.
UNDERSTANDING EXCHANGES
Let us see if we can arrive at the concept of exchanges by discovering it for ourselves.
You are already familiar with the categorization of foods into groups i.e. the energy-
giving group, the body-building group and the protective group. You studied this three
group classification of food in Bltxk 2. Now imagine that you have to decide on the
amounts of these food groups or rather the amounts of food items within these food
groups to be included in a diet. How would you do i t ? You would obviously want to
include foods in the amounts and praportions that would supply 1875 Kcal and 50 g
protein Now look at the following chart :

Energy-giving Group : Cereals '

(provides carbohydrate or : Roots and tubers

fat) : Sugar, jaggery
: Fats and oils
- --

Body- building Group : Milk

(provides protein) : Pulses
: Meat/fisWpoultrylegg

Protectivelregulatory Group : Green leafy vegetables

(provides vitamins and minerals) : Other vegetables
: Fruits

Try to specify the amounts you would need of each of these categories i.e. cereals,
roots and tubers and so on. You would probably first decide on which specific items
you intend to include. In other words, you may say that you want to include rice,
Practical Manual - Pa; potato, sugar, coconut oil, milk, tur or arhar dal, eggs, amaranth, ladies finger,
tomato, onion and papaya
Then you may go back to the food composition tables and take down the nutritive
value (energy and protein contents) of each of the previously mentioned items per
100 g.
b

Now comes the point where you may start feeling'puzzled. You may tell yourself that
you know the nutritive value but how to decide on the amounts to be given. Should
you give 50 g rice or 80 g or 100 g ? You would begin t o realize that you would have
to use trial and error to arrive at the amount of rice you need to give Pushpa. The
same problem would arise in the case of other food items.
So, what is the answer? The answer is, in fact, exchanges. T o understand this let us
look at the foods we call cereals :
Food Group : Energy-giving
Food Category : Cereals
Food items within Category : Wheat, rice, ragi, jowar, bajra, maize
'Now. what major nutrient do we expect cereals t o provide in Pushpa's diet? The
answer is, of course, carbohydrates (which supply energy). So suppose we work out
the amount of each cereal which would provide a constant amount of carbohydrate,
say 15 We would get a chart looking like this :
- -

FoodstuffIFood item Weight (g) Carbohydrate (g)

Wheat (whole) 22 15..

Rice 19 15 I

Ra gi 21 15
Bajra 22 15
Maize (dry) 23 15

Now do you notice something interesting ? The amount of each cereal item providing
15 g carbohydrate is roughly 20 g.
Suppose we prepare such a List for all cereals we commonly use we can call it a
cereal exchange list. The cereal exchange becomes any cereal in amounts which
provide 15 g carbohydrate. We have just seen that one cereal exchange is equivalent
to 20 g of any cereal. However, we also need to know how much energy and protein
one cereal exchange provides.
One cereal exchange i.e. 20 g provides 70 Kcal and 2 g protein. That's a relief, isn't
i t ? Now you know that you can include any cereal in the day's diet in units of 20 g
each. You don't even have to rush to the food composition tables each time -all
cereals can be taken to provide 70 Kcal and 2 g protein for every 20 g or one
exchange.
Let us take another example, say fats and oils. Now let us say that one exchange of
fats and oils should provide 5 g fat Since most fats and oils are 100% fat this would
me an
One fatloil exchange = 5 g of any fat or oil
In other words, we know that whether we include groundnut oil or coconut oil or ti1
oil 5 g is one fat exchange. Now how much energy does this provide ? Can you work
it out ? Remember 1 g fat provides 9 Kcal. So 5 g would provide 45 Kcal. No
protein is supplied, of course.
Now on the basis of these two examples let us work out a simple description of an
exchange.
When we group together similar food items so that each supplies a constant amounr
of a particular nutrient (carbohydrate or protein or far) we call the group a food
exchange. In other w ~ r d s each
, food exchafige can be expressed in terms of the
 weight that would provide a specified amount of either carbohydrate, protein or fat. Planning Dkb - I
For example we said that one exchange of fat provides 5 g fat and 45 Kcal.

EXCHANGES MAKE DIET PLANNING EASY

On the basis of their content of carbohydrate, fat or protein the remaining food
categories can be placed in the exchanges indicated in Table 5.2.
4

b ENERGY-GIVING EXCHANGES
PractIcaI Manual - Part I BODY BUILDING EXCHANGES

b
@
Pub-
~303)

PROTECTIVEIREGULATORY EXCHANGES
 Planning Diets - I
TABLE 5.2 FOOD EXClIANGES

EXCHANGE NO. O F AMOUNTm ENERGY PROTEIN

(FOOD GROUP) EX- (g) CONTENT CONTENT
CHANGES (Kcall ( S)

(Energy-giving group)
Cereals 1 20 70 2
Roots and tubers 1 60 70 2
Sugar and jaggery 1 5 20 -
Fats and oils 1 5 45 -

(Body-building group)
Milk 1 250 ml 170 8
Pulses 1 30 100 7
Meat/fishlpoultry/egg 1 40-50 70 7

(Protective/regulatory group) T
\
Green leafy 1 100 negligible negligible
Vegetables 2# 200 40 2
Other vegetables 1 100-150 40 2
Fruits 1 80-100 40 negligible

Source :Adapted from Comprehensive Exchange List developed by Lady Irwin

College, Delhi.
Basis of each exchange : cereals 15 g carbohydrate ; roots and tubers 15 g carbohydrate ; fats and oils 5
g fat; milk 8 g protein ; meat/fish/poultry/egg 7 g protein : fruits 10 g carbohydrate.
# 2 exchanges of green leafy vegetables is equivalent to one exchange of other vegetables.

In this table we have listed the category green leafy vegetables as part of the
protective/regulatory group. This group also includes the other vegetables category.
We must also tell you about certain vegetables such as members of the gourd family
(ghia, tori) and cucumber. These vegetables are similar to green leafy vegetables in
their qutnent content (energy and protein). So remember that you can substitute some
of these vegetables for part of the green leafy vegetables in the days's diet
Now one notable omission in this table is nuts and oilseeds. If you remember, we
included them in the body-building group in Unit 6 of Block 2. As we mentioned,
nuts and oilseeds have a good content of protein.in addition to being excellent fat
sources. This puts us in dilemma. Where should we put them ? We would prefer to
include them as part of a miscellaneous category. So, if you want to include them,
add a miscellaneous group and mention the nuts/oilseeds you would like. Don't forget
to count the energy and protein contribution. It is a good idea to reduce one fat
exchange for every I 0 g of nuts and oilseeds you include.

You would need to memorize Table 5.2. But don't wony. By the time you've finished
this section you would have worked on it so many times that it would be quite
familiar. You do not have to remember the basis for each exchange (given as a
footnote).
Have you noticed how Table 5.2 clearly brings out the relationship between
exchanges and amounts? It says, for example, that:
l One cereal exchange is 20 g.
l One roots and tubers exchange is 60 g.
l One milk exchange is 250 ml, and so on for the others.

It also gives the energy and protein contribution of each exchhge. So suppose we
include 3 exchanges of cereal in a diet we would know that :
Practical Manual - part I 3 exchanges of cereal means 60 g (20 X 3 = 60) providing 210 ~ c a and
l 6 g protein
(70 X 3 = 210, 2 X 3 = 6).
How much have you understood of Table 5.2 and the concept of exchanges? For d
quick check, work through Activity 1. .I

ACTIVITY 1
a) The following table lists four of the exchanges (cereal, milk, pulses, fats and oils)
included in a diet Fill in the missing details.

EXCHANGE AMOUNT NO. O F ENERGY PROTEIN

<g) EX- CHANGES (Kcal) (g)

Cereal 8 16
Milk 500 ml 2 340
Pulses 90 300
Fats & oils 40 8

b) Suppose a diet provides 2430 Kcal. The number of exchanges related to the
energy-giving group are as follows : -

EXCHANGE NO. OF EX- ENERGY r PROTEIN

CHANGES (Kcal) (el

Cereal 14
Roots & tubers 2
Sugarljaggery 7
Fats & oils 8

Fill in the energy and protein contributions of each exchange.

We have so far described the concept of food exchanges and how they are worked
out One more point needs to be emphasized There can be considerable variadon
within an exchange list regarding amounts of individual foodstufls, e.g.
i) We designated one pulse exchange as 30 g providing 7 g protein. Soyabean, for
example, has much more protein than other pulses. One exchange of pulse as
soyabean would be only 16 g.
ii) We designated one exchange of meat/fish/poultry/egg as 40-50 g. One exchange
as egg is 50 g while one exchange as chicken is 27 g based on 7 g protein.
We are ignoring such differences within exchange lists for the time being to make
things simpler for you, with two exceptions i.e.
a) One exchange of milk as cottage cheese (paneer) = 50 g. This is because 50 g
paneer is obtained from about 250 ml milk and supplies the same protein ie. 8 g.
b) One exchange of fruits as banana = 40 g of banana. This is because banana
contains much more carbohydrate than other fruits (The fnut exchange is based
on carbohydrate). Similarly 60 g mangD is one exchange.

= One. m i l k
503 P,nccr exchay

4 0 9 bancm~= One
4 e x c k a n9 c
frk;t-

mMgo = Onc -~YUL.C

603 exck4ngc
 Planning Diets - I
USING EXCHANGES TO PLAN PUSHPI'S
DIET
Now let us prepare a food plan for Pushpa What is a food plan ? A food plan is a
list of the total amounts of the specfic food c,~c&angeswhich should be included in
a day's diet with their energy and protein contributions.
Let us consider Table 5.3.
Table 5.3 : Food Plan for Pushpa

FOOD EXCHANGE TOTAL NO. TOTAL ENERGY PROTElN

GROUP OFEX- AMOUNT
CHANGES1 (K)/DAY (Kcal) (8)
DAY

Energy-giving Cereals 10 200 700 20

Roots and tubers I 60 70 2

Sugarljaggery
Fats and oils

Body-building Milk
Pulses

Protective and Green leafy vege- 1 100 neg.* neg *

Regulatory tables
Other vegetables 2 200-300 80 4
Fruits 2 160-200 80 -

TOTAL 1885 56

* negligible
You know that one cereal exchange is 20 g. So when we include 10 exchanges in the
food plan a able 5.3), we are including 10 X 20 = 200 g of cereal in the day's diet.
Similarly, you can look up the amount per unit for the others from Table 5.2 and
accordingly calculate. You would arrive at the same figures as in Table 5.3. You
would also notice that we don't use fractions.

A FOOD PLAN TELLS YOU HOW MUCH OF DIFFERENT FOODS

TO INCLUDE IN A DAY'S DIET

ACTIVITY 2
we have not completed Table 5.3. Fill in the energy and protein contributions
listed.
An alternate food plan for Pushpa
The next question that might arise in your mind is whether the pattern given in Table
5.3 is fixed or whether we can vary i t For example, why don't we give 2 cereal
exchanges and 15 exchanges of fats and oils ? This is because nutrients need to be
supplied in the right amounts and proportions. If we include so much of fat and so
little cereal the diet would not provide nutrients like carbohydrates and fats in the
right amounts and proportions for Pushpa It would also be quite unacceptable ! This
would mean eating only two chapatis, no rice and consuming fifteen teaspoons of oil
as part of other dishes in the day's diet (e.g. oil in dal or vegetable preparations).
However, do remember that the pattern we have given is not the only option. One can
think of ways of increasing or decreasing certain food exchanges so as to provide
1875 Kcal and 50 g protein for a person belonging to the middle income group such
as Pushpa
 Practical Manual - Part I YOUcan make changes within each of the food groups. e.g.
.t
a) If you decrease cereal, you would probably increase roots and tubers. The
amount of roots and tubers included should not exceed 2 exchanges.
b) If you increase the amount of m e a t / f i s W u l t / e g g to 2 exchanges (as you would
have done if Pushpa were non-vegetarian), you would probably omit pulse or
occasionally you may give one exchange.
c) If you increase green leafy vegetables to two exchanges, other vegetables could
decrease to one exchange.

YOU CAN CHANGE FOOD PLANS BUT YOU HAVE TO JUGGLE

WITH THE GROUPS TO ADJUST ENERGY AND PROTEIN
CONTENT.

ACTIVITY 3
Now on the basis of the suggestions you have just read, can you modify the food
plan? Use the space given here. (Remember not to give exchanges in fractions):
Your Food Plan for Pushpa
FOOD EXCHANGE NO. O F TOTAL ENERGY PROTEIN
GROUP EXCHANGES1 AMOUNT
DAY PER DAY (Kcal) (9)

Energy-giving Cereals
Roots and tubers
Sugarljaggery
Fats and oils

Body-building Milk
Pulses
Meatlfishlpoultrylegg

Protective and Green leafy vege-

Regulatory tables
Other vegetables
Fruits

DISCUSSION
You would have worked out a suitable alternative food plan for Pushpa based on our
suggestions. Now here is our alternative plan (Table 5.4).
Table 5.4 :Alternative Food Plan for Pushpa

FOOD EXCHANGE NO. O F TOTAL ENERGY PROTEIN

GROUP EXCHANGES1 AMOUNT
DAY PER DAY (Kcal) (9)
(B)

Energy-giving Cereals 9 1 80 630

Roots and tubers 2 120 140
Sugarljaggery 5 25 100
Fats and oils 7 35 315

Body-building Milk 2 500 rnl 340 16

Pulses 1 - 30 100 7

Meatlfish/poultry I 50 70 7
Table 5.4 (Contd.) Planning Diets - I
Protective and Green leafy vege- 1 100 - - I
Regulatory tables
Other vegetables 3 300-450 I20 6
Fruits 2 160-200 80

I Total 1895 58

Now compare this food plan with that given-in Table 5.3. Do you notice that we have
reased the amount of cereal to 9 exchanges and increased the amount of roots and
tubers to 2 exchanges ?
One egg is added (i.e. 1 exchange of meat/fish/poultry/egg). Can you spot any other
changes ? Remember that this food plan also provides about the same calories and
protein as the one given earlier.
We.have now come to the end of Step 3. We have prepared a food plan suitable for
Pushpa. Now we will move on to Step 4 in which we will decide on the number of
meals to be consumed keeping Pushpa's preferences and daily routine in mind Then
in Step 5 we distribute food amounts over these meals as you will see. But first, Step
4.
STEP 4. DECIDE ON NUMBER OF MEALS TO BE CONSUMED .
Once we have decided on the total amounts of the various food exchanges to be
consumed, we need to decide on how many meals would be consumed by PusQpa
This would, of course, depend on the daily routine. Since she is a school teacher she
,could have an early breakfast followed by a mid-morning snack, lunch, tea and then
dinner. On some days she may prefer to omit the mid-morning snack In other words
she would consume 4-5 meals during a typical working day i.e.

Breakfast Breakfast
Mid-morning Lunch

Dinner
Dinner

STEP 5. DISTRIBUTE TOTAL AMOUNTS DECIDED BETWEEN MEALS

What do we mean by 'distributing' total amounts decided between meals ? Let us take
a look at the food plan given in Table 5.3. We decided to give 10 exchanges of cereal
and 1 exchange of roots and tubers over the whole day. Now we have to decide how
much of cereal, roots and tubers we would include in each of the meals. For example
we may want to give say 2 exchanges of cereal for breakfast, 3 exchanges for lunch
and so on. This is the meaning of the phrase 'distributing total amounts'.
Practical Manual - Part I
Before we begin the exercise of distributing the exchanges over the meals we
should take note of the following general points.

Include cereal in allmain meals e.g. breakfast, lunch and dinner. Sometimes,
however, a cereal may not find a place in the mid-morning o r mid-afternoon
meals.

Include some fat in each of the meals.

Include some of the sugar exchanges in breakfast and tea (i.e. for tea,
milk o r other beverages). Adjust the remaining exchanges in lunch o r
dinner depending on when you decide to serve the dessert.

Include at least one of the food exchanges from the body-building food
group in each main meal e.g. milk and milk products (curd, cottage cheese)
O R meat/fish/poultry/egg O R pulse.

Include at least one of the food exchanges from the protective/regulatory

group in each main meal. Not more than two foods from the body-building
group o r from the protective/regulatory group should find a place in each
meal.

It is possible that a meal would include all exchanges from the energy-giving
group e.g. a meal like lunch may include cereals, roots and tubers (potato),
fat as well as sugar in the form of a dessert. However this is not true of the
other two food groups. As we mentioned earlier, in the case of both the
body-building and protective/regulntory groups, not more than 2 different kinds
of food exchanges should be included in a meal i.e.

i) it is possible to include .combinations such as:

. pulse + milk product (e.g. dal, curd) O R

milk product + meat (e.g. meat preparation, kheer) O R

pulse + meat (e.g. poushtik roti (atta-besan), meat preparation)

. .
It is possible t o include combiaatjons such as:
ii)
fruit + green leafy vegetable O R

green leafy vegetable + other vegetables O R

fruit + other vegetables

When we give both green leafy vegetables and other vegetables, we must
remember that we don't need t o include two vegetable preparations. Instead
we may serve other vegetables as salad o r as part of another preparation such
as a dal.

Besides all these specific points, there is one all important consideration-portion
size. This refers to how much of any particular dishlfood item a person can be
expected to eat at one time. We can expect Pushpa t o eat about 60 g cereal
and about 30 g pulse for a main meal like lunch o r dinner. (We will return
to this concept in Sub-section 5.3) Similarly we could give about 200-250 ml
milk at a time. Vegetable preparations can be made of 100-150 g vegetables
for a particular main meal.
 Table 5.5 :Distribution of Food Exchanges Over the Day's Meals Pianning 1,
t
EXCHANGES FOR DAY'S MEALS
FOOD FOOD RREAK- LUNCH TEA DINNER FOOD
GROUP EXCHANGE FAST EXCHANGES
(TOTAL)

Energy- Cereals 2 3 2 3 10
giving Roots and tubers - 1 - - 1
SugadJaggery 1 - 2 2 5
Fats and Oils 1 2 51 1 2% 7
d

Body- Pulses - I H H 2
building Milk 1 - from day's 1 2
exchanges
for milk
taken from
breakfast
Protective/ Green leafy - - - 1 1
regulatory vegetables
Other - 1LA - H 2
vegetables
Fru~ts 1 - 1 - 2
(415). (552) (315) (603)

These figures in brackets indicate energy contributions of each meal based on the exchanges listed.

How did we decide on this distribution 1 Roughly, breakfast and tea should provide
113rd total calories. Lunch should provide 1/3rd total calories and so should dinner.

DON'T MAKE MEALS TOO HEAVY OR TOO LIGHT. COUNT THE

CALORIES

This diet, as you know, provides 1885 Kcal. One-third of this would mean about 628
Kcal. You would notice that our food distribution allocates more than 113rd calories
for breakfast and tea together and less for lunch and dinner. This much variation is
quite acceptable.
ACTIVITY 4
Now you decide how to distribute the food exchanges (in Table 5.4 i.e. alternative
plan). Here is a blank table for you to fill in as you judge best You could stick to the
same meal pattern or change it to one more suitabledin your region.
Distribution of Food Exchanges Over the Day's Meals
- - ---- -
FOOD FOOD EXCHANGES FOR DAY'S MEALS FOOD
GROUP EXCHANGE EXCHANGES
(TOTAL)

Energy- Cereals
giving Roots and
tubers

Fats and oils

Body- Pulses
building Milk

Protective/ Green leafy

regulatory vegetables
Other
Practical Manual Part I
 Column 2 : Menu Planning Diets -I
Now we translate the amounts of different food exchanges arrived at In the previous steps
into a list ofdishes we can serve for each meal. For example, for lunch we had decided to
give 6 0 g cereal, 6 0 g roots and tubers, 12-1 3 g fat, 30 g pulse, 150-225 g other vegetables.
One possible menu is given in the table : rice, chapati, green gram dal, beansaloo
vegetable (potato-beans vegetable).
The salient features of menu planning are summanzed in Box 5.2.

DO YOU RECALL?
In Block 3 you studied the important points to keep in mind while planning a menu.
The following points summarize the earlier discussion.
Select items from each food exchange based on cost ;this would depend on the
income group to which the individual belongs.
Keep to acceptable food items, dishes and meal patterns.
Take care to ensure that there is sufficient variety within meals and monotony is

Column 3 : Amounts of dishes in household measures

In this column we have to give the amount of each dish we serve in househoq measures
e.g. one glass mango milk shake. It is also important to specify the size of the measure i e.
s measures used in Table 5.6 are all medium-sized.
small. medium or large. The s i ~ e of
Column 4 : Ingredients
Once we have decided on the menu we must next list the ingredients that go into the
preparation ofeach item e. g for a gree g-1- *L, -
e p a ation we would use green gram dal,
tomato, onion and fat.
Column 5 : Amount of ingredient in grams
In this column list the amount of each ingredient in grams. Refer to the section on weights
and measures for the standard measures equivalent to gram weight for each ingredient.
This will make measuring easier for you since you already have the standard measures ac
part of your practical kit.

--

STEP 7. C H E C K DAY'S DIET F O R INCLUSION O F SPECIFIC F O O D

GROUPS IN T E E AMOUNTS DECIDED
The amount of ingredients listed in Column 5 should correspond to the number of
exchanges already decided upon. To make sure check Columns 4 and 5 with Table
5.5. Initially ~t will be easier for you to understand gram weights in terms of
household measures. This is where your practical kit will help. You can correlate the
amounts in Column 5 with the amount in terms of standard measures-cups or
spoons or in terms of slices or size in the case of fruits.
By going through all the steps mentioned in the preceding discussion we have arrived
at an adequate and acceptable diet for Pushpa. You would have noticed that the diet
is :
Individual - specific (suitable for Pushpa)
Region - specific (suitable for North India)
and
h o m e - specific (suitable for the middle i n c s g , ~g:c;r;l;:

i ACTIVITY 5
I Now suppose Pushpa was living in youi region. You would then know best about the
foods and meal patterns thar would be acceptable, So why don't you try to plan a diet
for Pushpa keeping your reglon in mind ? You can change the distribution table and
the menu (i.e. Tables 5.5 and 5.6). Alternativelv, you can use the distribution table 103
Practical Manual - Part I you arrived at in Activity 4. We are sure you're waiting to begin ! Use the space
,given here.
Practical Manual - Part I DLSCUSSION
I
Congratulations ! You have planned your first diet. By now you should have arrived
at a list of dishes you would serve at each meal. For each meal you should have
listed the ingredients and their amounts in grams as given in Tab!e 5.6.

5.3 PORTION SIZE: HOW MUCH IS ENOUGH ?

We have so far tried to understand the process or planning balanced diets. Let us now
introduce a related concept that we have used but not defined This is the concept of'
portion size. Portion size refers to the amount of a particular snack or dish we
would serve to a given inditiduai at one time. Portion size depends on the age and
sex of an individual as well as hislher capacity to eat. Also, in the case of an adult
madwoman the higher the activity, the more the portion size.
In the case of Pushpa, for example, we decided to give no more than 6 0 g cereal at
the main meals i.e. lui)ch,/dinner. This corresponds to the portion size for an adult
female-one full plate (not heaped) of rice or three chapatis, each made from 20 g
wheat flour. If rotis or chapatis are made of more flour, the number consumed would
be proportionately less. Similarly, why do we give Pushpa dal made of 30 g raw
pulse ? This is again because this corresponds to the average portion size offered to
an adult
Average portion size for an adult man (sedentary)
1 full plate rice or 3-4 chapatis.
1 katori daucurry.
1 katori vegetable preparation.
The preschooler can be served roughly half the amounts given to an adult sedentary
woman. As the child grows the amounts served gradually approach those served to
adults.
The word "sewing" also conveys the same concept One serving would be equivalent
to one portion. The "size of serving" or "portion size" would mean the amounts
served at one time. .This would vary as we have already mentioned depending on age
and sex in the case of adults. The amounts in grams per serving for an adult man, are
as follows (given for individual food items) :

Food Item Amount per serving

( g)
, Milk 250
Cottage Cheese (paneer) 50
Processed cheese 25-30
Meat 100
Egg 50
Cereals 80
Chidwa (rice flakes) 40
Potato 80
Pulses 30
Leafy vegetables 100
Other vegetables 100
Fruits ,

(except amla
100
25
.
lemon) 25
Ghee 5
Sugar 5
Nuts 10
I
This means we would serve a rice preparation made for a main meal from 8 0 g rice Plannlng Dleta - !
or rdis made from 80 g atta to an adult man If we prepare poha, we would make it
out of 4 0 g rice flakes. You could work out the equivalents for other food
preparations.

5.4 SOME MORE HINTS

You have studied the process of diet planning using the example of a sedentary
woman - Pushpa
Did you realize that once the food plan has been decided you can vary the
distribution of exchanges over the meals ? You can also vary the menu.
1
To go over the steps in diet planning you could revise :
Table 5.2 : Food Exchanges
Table 5.3 : Food Plan for Pushpa
Table 5.5 : Distribution of Food Exchanges over the Day's Meals
Table 5.6 : The Day's Menu
This will quickly take you over the process and illustrate the major points.
In brief, planning a diet would mean :
Making a food plan based on exchanges
Distributing exchanges over meals
0 Deciding on the menu based on this distribution.
You should now be thoroughly familiar with the process of diet planning. This same
process will be followed whatever the activity level, age or physiological state
(pregnancy, lactation) as you will find in the next section.
Now one last word before we move on Do we have to do this planning exercise
day-to-day ? As a matter of fact you should devise some short cuts. Once you have
planned a diet you get a fair idea of how much of different foods to include in a day's
diet Keeping to this pattern will help you to meet nutrient needs. You must also
remember to use the standard measures in your practical kit Using them you can
convert gram weights into standard measures. And you have a fairly accurate
measure of how much to eat.
However, do wait till you have gone through Section 6. You will then be able to work
out the amounts you need for your entire family.

5.5 SUMMING UP
You learnt that diet planning consists of the following seven steps :
1) IDENTIFY THE INDIVIDUAL
t
I
2) CONSULT RDIs FOR ENERGY AND PROTEIN
3) DECIDE ON TOTAL AMOUNTS OF SPECIFIC FOOD GROUPS OR IN
OTHER WORDS - PREPARE A FOOD PLAN BASED ON
EXCHANGES
4) DECIDE NUMBER OF MEALS TO BE CONSUMED
5) DISTRIBUTE EXCHANGES BETWEEN MEALS
6) DECIDE ON MENU
7) FINALCHECK
We learnt that this process is common to planning any diet whether for an adult or
child, a lactating woman or an old person. The amount, of course, will vary.
One concept that is particularly important in diet planning is the idea of exchanges.
Exchanges are groups of similar food items (e.g. cereals or pulses or milk and milk
products). An exchange is expressed in terms of a particular weight of a fo9d item
that would provide a specified fixed amount of eithei carbohydrate or protein or fat.
Cereals, for example, are grouped together into the cereal exchange. The cereal
exchange is expressed as a'particular weight i.e. 20 g. This much cereal would
provide a fixed amount of carbohydrate ie. 15 g.
In other words to specify a food exchange we must (i) indicate which one it is out of
the following: cereals, roots and tubers, sugar, fats and oils, milk, pulses,
meatlfishjpoultryleggs, green leafy vegetables, other vegetables or fruits. This is what
gives an exchange its name and (ii) specify the amountlexchange for each of the
above exchanges. (This is of course based on a fixed contribution of' carbohydrate or
protein or f a t )
You have d s o studied the concept of portion size. Before deciding on how to
distribute foods over the meals in a day we must first know how much the person we
are planning for is likely to eat ie. portion size. This is of course quite variable but
there are approximate guidelines for how much an adult man, for example is likely to
eat at one time.

DO SEE THE VIDEO PROGRAMME

"PLANNING BALANCED DIETS" AT
YOUR STUDY CENTRE
 SECTION

PLANNING DIETS - I1
HOW TO STUDY 'I'HIS SECTION
Before you begin, read through
Block 3 (Units 7 to 10) and Section 5 of the Practical Manual.
Go through the sub-section on planning diets for various age groups and
physiological states. Compare food plans and study the
influence of activity level in the case of adults
increases in food exchanges made in the case of pregnancy and lactation
modifications made from early childhood to adolescence.
Also look af the food plans and make your own conclusions about which
exchanges tend to remain the same. It will, then, be easier to remember the
exchanges which change based on age, sex, activity level or physiological state.
Keep Block 3 handy. You can fill up Chart 1 given as Activity 1 in this section
with the help of B l ~ c k3. This will help you to recall the points to remember in
planning meals and diets for adults, pregnant women, lactating women, infants,
children and adolescents. You would then frnd it easy to understand the specific
features of each food plan.
And one more thing. At the end of this section you will find an interesting
discussion session (Annexure 6). Questions and activities are listed with the
method which you should use to attempt them. You would find that a big relief!

SKILLS TO LEARN FROM THIS SECTION

You will learn how to
modify food phns based on individual needs and preferences
record nutritive value and portion size
evaluate cooked meals and snacks.

Structure
6.0 Introduction
6.1 Food Plans for Various Age Groups/Physiological States
6.2 Two Special Cases : Infancy and Old Age
6.3 Money Mztters !
6.4 Recording Nutritive Value and Portion Sizes
6.5 Evaluating Cooked Meals and Snacks
6.6 Summing U p

6.0 INTRODUCTION

Do it yourself!
Can you ? We are sure you would have mastered the basic diet planning skills by
now. Next you need to learn how we use the same process to plan diets for
individuals of different ages as well as for physiological states such as pregnancy and
lactation. You will find food plans in this section which are satisfactory for meeting
nutrient needs. But we have deliberately not given distribution tables or menus. We
think you will be the best person to work them out based on the meal patterns of your
region. There should be no problem since you have already learnt the steps to follow
in planning a diet.
Practical Manual - Part I

the

2: conrultin~R D l s
3 : RepQY '03 a
food pLaa

Remember to use your practical kit to find out the equivalents in terms of the gram
weights mentioned for each food plan. On the basis of this you can even work out the
amounts your family would need to eat in a day. In fact once you have a rough idea,
you don't need to measure foods all the time. Now let's list what we expect to achieve
by the end of this section.
Objectives
After studying this section, you should be able to
identify the changes that become necessary in food plans depending on changes in
energy and protein needs
modify food plans depending on individual preferences and needs
differentiate between food plans for different age groups and activity levels
compare food plans for pregnancy and lactation with that, for non-pregnant, non-
lactating women
describe the characteristics of infant feeding schedules and diets for the elderly
plan nutritious snacks
record nutrime value of snacks and dishes.

6.1 FOOD PLANS FOR VARIOUS AGE GROUPS/

PHYSIOLOGICAL STATES
This discussion is meant to help you to understand the variations in the number and
type of food exchanges that arise due to factors such as age and activity level. You
are aware that in physiological states such as pregnancy and lactation, the nutrient
needs of women increase sharply. This is reflected in the food plans for pregnancy
and lactation.
Activity levels play an important role in the case of adults-both men and women.
The higher the activity, the more would be the need for energy. In other words, the
number of food exchanges included such as cereals, roots and tubers would increase.
The amount of fats and oils to be included would also increase marginally.
The examples taken here are drawn from the middle income gmup. Most adults
belonging to the middle income group would be either sedentary or moderate workers
and hence the heavy work category is not discussed. The latter includes construction
workers, mine workers and others. Usually heavy workers belong to the low income
 Table 6.1 Food Plans for Various ~ ~Groups
e ' and Physiological States*
-.
!~change Adult Adult Aduh Adult Pregnant Lactating Preschooler School Child Adolescent
Man Man Woman Woman Woman Woman Woman
(Sed) (Mcd) (Sed) (Mod) (Sed) (Mcd) (Sed) (Sedl (Mod) (Mod)
-- -- -
0-6 6-12 0-6 &I? 1-3 4-6 7-9 l(r-12 13-15 16-18
Mrhs Mrhs Mths Mths y rs > ra yrs yrs yrs y r.i
B~~~ Girls Boys Girls BOYS Girls
-
:ereals 14 19 10 12 11 14 12 12 15 15 4 8 9 12 10 14 10 16 9
- -

.oats and tubers 2 2 1 2 2 2 2 2 2 2 2 2 2 2 1 2 2 2 2

ngad Jaggery 7 7 5 7 7 8 8 7 8 8 4 7 6 6 7 6 7 7 7

'ats axid Oils 8 11 7 8 7 9 8 7 11 9 4 6 7 8 7 8 6 9 7

-
Milk 2 2 2 2 2 2 2% 2 2% 2 2 2 2 2 2 2 2 2 2

dses 2 2 2 2 2 2 2 3 2 3 1 1 2 2 2 2 2 2 2

leat fish
oulbylegg 1 - - - 1 1 1 - 1 - - - - - - 1 1 1 1

ireen Leafy 1 2 1 1 2 2 2 2 2 2 1% 1 1 1 1 2 2 2 2

Dther vegetables 2 2 2 2 2 3 3 2 3 3 1 1% 2 2 2 3 2 3 2
-
ruits 3 3 2 3 2 2 2 2 2 2 2 2 3 3 3 2 2 2 3

ed Sedentary
lod Moderate
4hs Months
'rs Years
Developed by author
 Table 6.2 : Weight Equivalents of the Food Plans for Various Groups and Physiological States*

.
School Child Adole scent -
b. t arlge Adult Adult Adult Adult Pregnant Lactating Preschooler
Man Man Woman Woman Woman Womam 7-9 10-12 13-15 16-1 8
0-6 mths 6-12 mths Yrs Yrs Y
(Sed) (Mod) (Sed) (Mod) (Sed) (Mod) (Sed) (Mod) (Sed) (Mod) 1-3yean 4-6yearr ~ Y S Guls Boys Girls Boys Girls
-

ereals 280 380 200 240 220 280 240 240 300 300 80 160 180 240 200 280 200 320 180

oots and tubers 120 120 60 120 120 120 120 120 120 110 120 120--. 120 120 60 120 120 120 120

ats and Oils 40 55 35 40 35 45 40 35 '5 5 45 20 30 35 40 35 40 30 45 35

-
keen leafy veg. 100 200 100 100 200 200 200 200 200 200 50 100 100 100 100 200 200 200 200
--
ither Vegetables 200-300 200-300 200-300 200-300 200-300 300-450 300-450 200-300 300-450 300-450 100-150 150-200 200-300 200-300 200-300 300-450 200-300 300-450 200-300

ruits 240-300 240-300 160-200 240-300 160-200 160-200 160-200 160-200 160-200 160-200 160-200 160-200 240-300 240-300 240-300 160-200 160-200 160-200 240-300

igures are in grams except for milk; figures for milk are in terms of milliliters (ml.)
'edentay BBoys
[&Moderate G-Girls
IthsMonths
rsYears.
Developed by author.
Table 6.1 gives you an idea of how food plans vary depending on age and sex. The Planning Dieb -11
effect of activity levels is illustrated in the case of both adult men and women You
can also see the changes in the food plan when a woman is pregnant or lactating.
We have left out infancy and old age in this table. We will fliscu'ss their special
-
aspects in Sub-section 6.2.
Table 6.2 gives you the weight equivalents of the food plans. You could convert these
weights into standard measures using the charts given in Se,:tion 1 (Annexure 1). Use
yourpractical kit in measuring out the amounts needed for family meals and diets
Now, after going through Tables 6-1 and 6.2, you would like to ask many questions.
You will find answers to most of these questions in the following discussion.
Important aspects are also highlighted. So read this section carefully.

I) Amounts of respective food exchanges

a) These food plans have been prepared keeping in mind vegetarians or
vegetarians who consume eggs. For non-vegetarians, the amount of pulse can be
decreased or omitted and the amount of meat/fish/poultry can be increased upto
2 exchanges.
b) Not more than three exchanges each of other vegetables or fruits should be
included in any food plan for individuals belonging to the middle income group.
Upto 3 exchanges can be given provided cheaper fruits and vegetables are
selected. Also when 3 exchanges of fruit are given part of it can be assumed to be
banana since it is a cheaper fruit commonly consumed.
. C)Roots and tubers can be omitted or reduced to one exchange and appropriate
adjustments made in the cereal category.
Now before you study the trends across age, activity level and different
physiological states, let us discuss some rules of the thumb.

Up go the energy needs !

So what do we do ?
Add more cereals first and foremost
If it's still not enough
U p go sugar, fats and oils.

Up go the protein needs !

Sowhatdowedo? ,
Add more pulses and '
If there's money to spare,
Up go milk and eggs or meat.

Up go vitamin and mineral needs !

So what do we do ?
Include the richest sources
The cheapest and best
Up go nutritious fruits and vegetables.

2 ) Changes with activity level

As activity level increases, energy requirements increase. Hence more of energy-
giving foods need to be included Compare the food plan for a moderately active
woman with that of a sedentary woman. Which exchanges have gone up ? D o you
notice the increase of exchanges in the energy-giving group ?
3) Changes with age
a ) Upto the age of 9 years the food plans for boys and girls are the s a z c
because RDIs are identical. After that RDIs are different for boys and girls and
therefore. separate food plans have to be prepared.
Practical Manual - Part I b) There is an increase in the number of food exchanges offered once the
preschool stage is past. During the school years patterns are quite similar to those
for the adult. You would notice that the food plans for preschoolers include less
cereal, pulse, and even fruits and vegetables. W e must be careful about their
diets. It is important not to give too much For the older children, there is not
much variation in the amounts of milk, pulses, green leafy vegetables, other
vegetables and fruits. These are rough:y similar. Now that we have realized this it
becomes easier to pinpoint the differexes.
4) Changes due to pregnancy and lactation
a) The plans are based on activity levels (sedentary or moderate).
b) It becomes necessary to include better quality proteins in sufficient amounts
',i.e. protein derived from milk and meat/fish/poultry/egg). Suitable cereal-pulse
combinations are also adequate to meet protein needs.
cl Since energy needs increase. the number of exchanges of cereals, fats & oils
and sugar/jaggery also increase.

5 ) Meeting vitamin and mineral needs

We have to make n special mention of \ it;lrn~nsand minerals because these plans
have been made keeping RDls for cncrg! Aid protein in mind. They would meet
vitamin and mineral nerds onl!. if a~rtnhlef o ~ s~o lu l - ~ -arc
~ s selected and included.
We have to particular\! keep 111 mind thc nutr.icritlr 01' crucial importance for a
particular age group or ph! siological state. For e\ample. we hale to ensure that
we select vitamin A - rich fruits llnj vcgct;\blc\ It)!. i~rc\,'litrt)lcrlrand iron sources
- inthe case of women

- ACTIVITY 1
1 ) Fill up the following chart based on information glven in Block 3 The important
points for pregnancy are listed to help you

Caart 1 :'Important Points to remember about Age Groups/Pbysiological States

Pregnancy Lactation Old Age Infancy Preschool School years

years and Adolescence

Important nutrients
energy
protein
iron
calcium
Key points to remember
Increase meal
frequency
(5-6 meals)
Give plenty of fluid
Include good snacks
between main meals
Avoid too much
fat or sugar
Avoid foods poorly
tolerated
Take care to include
sources of iron,
calcium, some
animal protein in
each meal
 Planning Diets - I1
6.2 TWO SPECIAL CASES : INFANCY AND OLD
AGE
1
Let's talk about infancy first.
r
In Unit 9 of Block 3 we described the feeding s~:hedolesof infants 0-4 months, 4-6
months, 6-8 months and 8- 12 months. You would have noticed the difference
between a feeding schedule and the meal patterns specified for children and adults. A
specific time is mentioned In this case along with the item being offered.
What are the important points you need to keep in mind ? 'These are :
i) Calculate RDIs on the basis of body weight for energy and protein.
ii) Decide on the frequency of feeding depending on the age and the needs of the
) particular infant. Remember that a feeding schedule need not be imposed on the
infant and is very much dependent on age.
iii) Offer supplements between four to six times a day (solid or liquid). This would be
influenced by the age of the infant.
Drawing up a food plan for an infant is rather complicated. This is mainly because we
have to work in fractions of an exchange. Also the exercise is relevant only for the
older infant Here's an example of a food plan for an infant.
Age = 7 months
Weight = 7.5 kg
RDI for energy ( K c a l ) = 98lkg
RDI for protein (g) = 1.65lkg
Total RDI for energy (Kcal ) = 735
Total RDI for protein (g) = 12.4

Exchange No. of Energy Protein

exchanges ( Kcal) ( g)

Cereals 1 70 ~ 2
Roots & tubers 1 70 2
Sugar 2 40 -
Fats & oils 1 ?4 68 -
Milk Breast 500 ml 325 5.5
Cow' s 125 ml 85 4.0
Pulses L/i 50 3.5

Green leafy vegetables L/i -

i
-.

Other vegetables '/s 10 1

Fruits L/i 20 -
- -. - .--

--
Now that is rather complicated, isn't it? You would hv!e a s ~ g hof relief if we tell you
that we don'hexpect you to be able to work this orit at tnis 'stage. Further, these
amounts are likely to be quite variable depending o r the I~jtleone's whims and
fancies! Whatever we do is just in the nature of a guideiil:~.
Let us now talk about preparing a food plan lor an older person.
. .
You learnt about the special need5 of the elderly in Blr :k 3. We mentioned the
modifications we need to make in the diet. I lrst and fv-.:r lost we showed you how the
energy needs of the older person decrease. Use the formula you learnt in Unit 7 of
Block 3. Next we described the changes in the type cf d~ctaven to an older person.
Can you list them in the following chart?
Practical Manual - Part I
 ACTIVITY 2 Planning Diets - 11
ASK YOURSELF
How does the plan for adults change based on sex ? Which exchanges change ?

Why do food plans change in pregnancy and lactation ? Which exchanges

change ?

......................................................................
What changes take place in food plans as the child moves from the 1-3 yeqsT,
category to the 4-6 years age category ?

.............................................................
@ How is the food plan for an older adult different from that of a young adult? ;

6.3 MONEY MATTERS?

Money does matter. We can't complete this discussion without taking about money
matters, can we ? We have planned diets for hdividuals belonging to the middle
income group. How would the diet change for persons belonging to the low and high
income groups ? To answer this question let's list out the foods which are cheaper and
,. those which are expensive.
b

Cheaper foods Expensive foods

Energy-giving Cereals Fats and oils

grOllP Roots and tubers

Body-building Pulses Milk

group Eggs Meat/fish/poultry

Protective and Green leafy Fruits

regulatory vegetables Some in the Other
group vegetables category

Based on this can you predict which food exchanges would tend to rise in low income
diets and which wo-dd tend to fall ? Yes, you're right Cereals and roots and tubers
wouM increase whereas milk, meat/fish/poultry/eggs and fruit would decrease
compared to the middle income group. The amount of other vegetables would tend to
decrease as well. In each food category the cheapest items are selected
We must also remember that pers0r.s belonging to low income groups such as
construction labourers often do hea\y, strenuous work This pushes up their energy
needs and increases the reliance on cereals.
Practical Manual - Part I Least cost balanced diets were worked out by ICMR in 198 1 based on the following
constraints :
1) Energy derived from cereals to be not more than 75% of total RDb.
2) Ratio of cereal protein to pulse protein to be kept between 4 : 1 and 5 : 1
3) Energy derived from refined carbohydrates (sugar or jaggery) kept around 5%
and total calories from fat and sugar not to exceed 20% of the total calories
supplied by entire diet.
4) Energy derived from fat o r oil not to exceed 15% of total calories.
5) Minimal amount of milk, fruits, other vegetables and omission of mea6 fish,
poultry.
The lower limits for certain exchanges in the case of adults are : Milk - 41 to 1 ;
Fruits - 1 ; Other vegetables - 1.
Affluent Indians, on the other hand, tend to :
eat more pulses, vegetables, milk (and flesh foods in the case of nonlvegetarians)
include more of refined cereals
eat more fat and sugar.
While the first is a desirable trend the other two are not. This must also be viewed in
the context of the sedentary life style of the.amuent.
If is strongly recommended that visible fat intake should not contribute mo,re than
20% of the total calories while sugar could contribute abour 5%.
A balanced diet for a rich person would of course include less cerealslroots and
tubers and about the same or a little more.sugar and fat as compared to a diet for a
middle income group person. Milk and meat/fish/poultry/eggs may be emphasized
more than pulses. Intake of fruits, other vegetables could also go up.
The upper limits for specific exchanges in the case of adults are given here :
Milk-3
Meat/fish/poultry/eggs-3
(in this case pulse may be reduced to 1 or omitted)
Fruit-3
Other vegetables-3

6.4 RECORDING NUTRITIVE VALUE AND

PORTION SIZES

Suppose you are asked to indicate the nutritive value and portion sizelnumber of
servings of a particular recipe for a snack or dish. What would be the best way to do
it ?
Let us take a recipe for poha as an example. This is usually how the recipe will be
written out :
POHA
Ingredients 1 Amount

I
I
Rice flakes
Fat (oil)
Mustard seeds I 2g I
/I Curry leaves
,111
I
5g
to taste I1
I
Haldi (turmeric)
Onion
Red chilli powder
a pinch

25g
a pinch
-1
 Planning Diets - I1
Method :
1) Clean rice flakes.
2) Put the rice flakes into a sieve and keep under running water till the flakes soften.
Drain.
3) Heat fat
4) Add mustard seeds. Allow them to splutter. Then add onion and curry leaves.
5) Fry till light brown.
6) Add ri6e flakes, salt, haldi, red chilli powder. Mix thoroughly.
7) Cook till rice flakes are soft and water is fully abs6rbed.
8) Serve hot

! If you look at the ingredients carefully, you would notice that the following contribute
varying but fairly substantial amounts of nutrients (the others contributing negligible amounts) :
Rice flakes - 100 g
Fat (Oil) - 20 g
Onion - 25 g
We can calculate the nutritive value based on these items using this table.

NAME O F DISH : POHA No. of Servings :

Ingredients Amount (g) Nutritive Value

Energy Protein
(Kcal) ( g)

Rice flakes 100

Fat (Oil) 20
Onion 25

Can you now fill up the nutritive value column using the food composition tables ?
The next question is how much would we serve to an adult man ? Look at the amount
of rice flakes, compare it to the amount per serving mentioned earlier for an adult
man. Obviously this much would be able to serve two men i.e. roughly two servings
or two portions. You can enter the number 2 in the top right hand comer.
I
I
We can also calculate how much of various nutrients are provided by one serving of
1 the recipe. Divide the riutritive values already obtained by 2 to get the nutritive
valuelse~ng.
k
This example shows you how to record the energy and protein content of a particular
snack or dish It is possible that you may want to know how much iron or calcium or
vitamin A the snack would provide. In such cases you can add one more column as
indicated here :

I Ingredients Amount (g) Nutritive value

Energy Protein Vit. A
(Kcal) (g) (P g)

Here the entry for vitamin A can be substituted by calcium or iron or all three can be
I entered The content of any of the other nutrients can also be similarly indicated.
Always remember to clearly indicate amounts of ingredients in grams and the units of
I
the nutrients whether expressed in grams, Kcal or micrograms.
Practical Maa~11- Part I
6.5 EVALUATING COOKED MEALS AND SNACKS

Jmagine that you have decided to enter a recipe contest for nutritious snacks for
children. Y o w would be one of several entries. Do you know how comparative
evaluation would be carried out? If evaluation is done systematically, the following
steps would be necessary-:
I. Observing the cooked product-appearance (colour, shape, size).
IL Tasting the cooked product (flavour, texture).
III. Noting down the ratings : Based on the assessment of appearance and taste. a
score card like this can be filled :

- -

F 6 ? NAME O F THE PRODUCT :

PERSON WHO PREPARED
THE PRODUCT :

QUALITY CHARACTERISTICS AND SCORES

COLOUR SHAPE & SIZE FLAVOUR TEXTURE

FINAL SCORE :
Comments would be entered in each column - whether good,satisfactory/poor with
the corresponding score. Then a common score for the product as a whole would be
arrived at taking into account all these comments. For example, the product may be
considered good in each of the quality characteristics tested. In that case the final
score would be 3. However, if different quality characteristics are rated differently
+ + +
e.g. 3 2 3 3 for colour, shapdsize, flavour, texture respectively a common
score would have to be worked out. An average score would be 1 1 divided by 4 i.e.
2.7 or to round it off, a score of 3. To give another example. Suppose the scores were
2 + + +
1 3 2 = 8. The average score would be 2.

6.6 SUMMING UP

This section discussed food plans for various age groups and for physiological states
such as pregnancy and lactation. You learnt how activity level influences food plans
in the case of adults.
By now you have understood ways in which food plans vary. You should also have a
fair idea of how food plans can be modified to accommodate personal likes and
dislikes as well as acceptability of different foods. We have worked out several
questions in Annexure 6. You could look at Questions 1 and 3 for information on this
aspect. Detailed guidelines are given on how to answer these aud other questions in
Annexure 6.
The special cases of infancy and old age were discussed in some detail. You will
however not be expected to plan diets for these two groups since this requires more
specialized skills.
You need not be overawed by the whole exercise of planning. Most of the questions
you will be required to attempt would ask you to compare food plans or modify given
food plans. You will find detailed guidelines in Annexure 6. You can also be asked to
prepare menus based on given food plans and distribution tables.
This, of course. does not mean that you cannot plan diets for yourself and your Planning Dleta - I1
family. Of course you can We don't want to burden,you with remembering so many
numbers and tables for the examination We just want you to be able to demonstrate
diet planning skills
So Good Luck and Happy Planning !

DO SEE THE VIDEO PROGRAMMES

ON MEAL PLANNING
AT
YOUR STUDY CENTRE
Prrticd Manual - Part I
ANNEXURE 6 QUESTIONS FOR DISCUSSION
Now let's have some fun. For a change we've listed some questions for discussion
and worked them out too. Now all you have to do is read carefully. You w o ~ l dbe
expected to attempt questions similar to these in your assignments and ternsend
examination.
A guide is given here to what the questions discuss :
Question 1 : Modifying a given food plan for a sedentary woman,
2 : Commenting on four menus for main meals from different regions,
3 : Modifying given food plan for a sedentary man. Working out a
satisfactory distribution table.
4 : Comparing food plans for a non-pregnant woman.with those for
pregnant and lactating women. Working out suitable distribution tables
for the above categories.
5 : Evaluating given food plans for preschoolers. Commenting on suitable
meal frequency.
6 : Planning a suitable snack for a pregnant woman.
7 : Indicating suitable food selections for packed lunches, tea-time meal,
breakfast for a 10 year old
8 : Giving adolescents dietary advice.
9 : Evaluating a given diet.
10 : Calculating energy apd protein content of a diet
QUESTION 1: Shanti is a 30 year old sedentary woman. She does not like
green leafy vegetables but does consume eggs. How would you modify the food plan
for an adult woman (sedentary) in Table 6.1 to make it suitable for Shanti ?
DISCUSSION 1
Alternative 1
i) You could consider omitting green leafy vegetables but that would mean including
another imn source in the diet. Selecting whole grain cereals and pulses might help.
ii) You could include one egg.
The net effect of these changes on energy and protein would be + 70 Kcal and + 7 g
protein.
We may decide to give cheaper other vegetables upto 3 exchanges to compensate for
the lack of green leafy vegetables. This would increase the cost of the diet even if
seasonal vegetables are included.
The further effect of this would be
+ 40 Kcal and + 2 g protein
Total effect of changes would be
+ +
110 Kcal and 9 g protein
To offset this suppose we decrease cereal exchanges by 1 and fat exchanges by 1.
This would mean
- 70 - 45 = -115 Kcal and - 2 g protein

Net
Add (+) Subtnct (-) additlon/subtreetion

Energy (Kcal) 110 115 -5

Protein (g) 9 2 +7

The original food plan pmvided 1885 Kcal and 56 g protein. The new food plan
would provide 1880 Kcal(1885-5) and 63 g protein (56 7). +
Alternative 2 ' .
i) You may decide to leave the green leafy category untouched and suggest some
interesting ways to eat the vegetable. In that case you would not alter the other Planning Diets - I1
vegetable category.
Alternative 3
i) You could add an egg
The net effect of this would be :
+ +
70 Kcal and 7 g protein

How do we compensate ? W e could decrease on roots and tubers to one exchange.

This would mean
- 70 Kcal and - 2 g protein
In other words

Add Subtract Net additiodsubtraction

(+) (- )

QUESTION 2 : Four trad~t~onal meals are listed here from Kerala, Maharashtra,
Karnataka and Punjab.
i) Are they balanced '.'
ii) Look at examples A & C. Can you identify one common feature which shows the
4
regional availability of certain food ?
A. Sharda works as a typist in a private firm. She is 25 years old and resides in
Kottayam, Kerala Sharda carries a packed lunch wrapped in banana leaves and
newspaper. One particular day the packed lunch consisted of the following dishes :
Rice
Thoren (dry vegetable)
Sambar
Curd
On a holiday Sharda cooks a more eladorate meal includirg :
Rice
Avid (mixed vegetable preparation with coconut)
Erissery (raw banana and coconut preparation)
Kadala curry (chana curry)
Pappadam (papad)
Pickle
B. Mohini is a Maharashtrian housewife. What is she cooking today ?

Name of dish Ingredients

/

Masala Bhath Rice, brinjals, coconut, cud, spices, coriander & curry
leaves, oil

Panchras Amti Tur (arhar) dal, raw bananas, brinjal, potato; cownut,
onion, spices, oil
. --.-

Valachi Usal Vaal (fried beans), coconut, jaggery, coriander leaves; oil

C. We visited a Kannada household They served us :

Bisi bele bhath
Yogiratha8
@ Obbattu
The description of these dishes is given here:
,

Dish Ingredients Description of dish

Bisi bele bhath Rice, tur dal, brinjal, carrots, Fried rice with dal and vegetables
drumstick, coconut, ghee
Yogirathna Potatoes peas vegetable Curry with mixed vegetables
marrow, ashgourd, carrot, in coconut milk
cauliflower, coconut milk, '

tomato, oil
Ohhattu Bengal gram dal. sugar, Balls of maida with sweet bengal -

maida (refined flour). rice gram filling rolled out in rice flour
tlc~ur.gherloil and baked on hot tawa with oil
- - - . - .-...-

Lass1 ('ur)l prepar.i[l<>n

Makki ki roti R o ~ rol maue flour

Sarson da saag Mustard leaves preparation

DISCUSSION 2 : All examples A to D illustrate balanced traditional meals. Isn't

that amazing! You would notice, of course, that emphasis on various food groups is
different.

To answer the second question, A is a Keralite meal and C is a Maharashtrian meal.

Both Kerala and Maharashtra have an extensive coastline. This means a high
consumption of fish. However, both A and C are vegetarian meals. But they do
include one item abundant in coastal areas. Look carefully, you'll identify i t
QUESTION 3 : Mohan Singh is a college lecturer in Chandigarh, Punjab. It is
customary for him to follow a four meal pattern -
breakfast, a packed lunch, tea- .
time snack and dinner. He is particularly fond of non-vegetarian food but does not
consume fish He also does not eat too many sweets.
Now answer the following questions :
i) What is the activity level of Mohan Singh?
ii) Do you think the food plan for an adult man of this activity level given in Table
6.1 is suitable for Mr. Singh ?
iii) List the modifications, if any, in the food plan. How would you distribute the
amounts over the four meals ?
DISCUSSION 3 :
i) Mohan Singh is a sedentary man since he is a lecturer.
ii) The food plan given in Table 6.1 is suitable for Mohan Singh if we substitute
meat for the egg included as part of the meat/fish/poultry/egg group.
OR
We could decide to give both meat and egg on a particular day and hence we
might like to reduce the amount of pulse.
In this case :
Cbanp in
Modlnutlons In , Energy Protein
Exchangu (Kcal) (0)

Reducing pulse to one exchange - 100 - 7

Adding one exchange meat + 70 +7

Net result - 30 0

N o w what do we do to increase the calorie conten; by 30 Keol ?

 +
We could add 1H exchanges sugar ( 30 Kcal) but this would mean exceeding - .
Planning Diets I1
the limit of 5% of total calories mentioned in Sub-section 6.3.
But we prefer not to work in fractions and most important, Mohan Singh does not
like sweet items. What is the other alternative ?
We could add one exchange of fat and reduce one exchange of sugar
C + 45 Kcal - 20 Kcal = 25 Kcal +
The revised food plan would therefore be :

I Exchange N a of Energy (Kcal) Protein (g)

I
exchanges

Cereals 14
i Roots & tubers 2
Sugar/Jaggery 7-1 =6 140-20 = I 2 0 -
Fats & oils 8+1=9 360 + 45 = 405 -
Milk 2 340 16
Pulses 1 100 7

Green leafy 1 , ne d. negL

vegetables
Other vegetables 2 80 4
Fruits 3 120 -
2425 73

Now suppose we follow this food plan Let us proceed to distribute these amounts
over the four meals.

Breakfast Lunch Tea Dinner Total

Cereals 3 (210) 4 (280) 3 (210) 4(280) 14

. Roots & tubers 1(70) 1(70) 2
Sugarljaggery 2(40) 2(40) 2(40) 6
Fats and oils l(45) 3(135) 2(90) 3(135) 9
Milk H(85) l(170) 41(85) 2
Pulses l(100) 1
Meat/f~h/poultry/eggs l(70) ~70) 2
Green leafy 1 1
vegetables
Other vegetables %(lo) 1(40) %(lo) 4100) 2
Fruits l(40) l(40) 1(4Q 3

(570) (625) (475) (755)

(Figures in brackets indicate calorie values)

Do you think this distribution is satisfactory ?

+
Breakfast tea should provide 113 of total calories and Lunch 113 and Dinner 113 of
total calories. Of course minor variations are quite acceptable such as an additional
5 0 Kcal or a deficit of 5 0 Kcal. Now,
?4 X 2425 = 808 Kcal
This means lunch sbpplies 625 Kcal in comparison to 1045 Kcal provided by
Breakfast and Tea together.
Now can you decide which exchanges you would like to shftporn Breauast or.Tea
to Lunch ?
You could decide to shift one cereal exchange from tea-time to lunch.
m a t else would you do ?
..
Remember not to omit the body-building or protective exchanges fmm any meal. You
r .. . L C A c 1 * - -L
1 r .. 1 . . .. . . .A
dcal Manual - Part 1
t .The Protective/regulatoly Group
8.- The green leafy vegetable exchange increases from 1 to 2 exchanges in pregnancy
and lactation.
8 The other vegetables exchange increases from 2 exchanges to 3 (lactation).
These changes are made to provide additional amounts of vitamins and minerals in
both physiological states.
(ii) Now what points would you have to keep in mind while distributing exchanges for
a pregnant or lactating woman ?
First you could imagine that the pregnant and lactating women are living in your
region. So you would have to keep the common meal patterns in mind and any
Lr - special dishes/foods/snacks you would like to serve.
In addition we would have to remember to :
8 include foods from all three groups in all main meals
8 increase meal frequency
8 serve substantial snacks mid-morning or in the evening or both
include plenty of fluid
8 keep consumption of tea within reasonable limits, and avdd coffee, particularly in
pregnancy
8 give sources of iron & calcium (pregnancy) and calcium, vitamin A, vitamin C
(lactation) ie. include selected fruits and vegetables in the main meals.
Now suppose we decide to give a 5 meal pattern in the case of the pregnant woman

Breakfast Mld-mornlng Lunch Tw Dlnner Total

Cereals 2(140) 2(140) 3(210) l(70) 3(210) 11

Roots & tubers ~70) l(70) 2
Sugar/ Jaggery I@() 2% (50) 2(40) 1%(30) 7
Fats and oils 1!4(68) 1%(67) 2/90) 2(90) 7
Milk l(170) H(85) '443) %(42) 2
Pulses 1(100) l(100) 2
Meat/fisNpoultry/eggs l(70) 1
Green leafy veg. 1(20) 1(20) 2
Other veg. w20) 1(m) s(20) 2
Fruits I(@) l(40) 2

You would notice that the three main meals are fairiy substantial. Provision has also
'been made for a snack to be served mid-morning.
Now can you distribute the exchanges in the case of the lactating woman ? A blank
table is provided here for your use. You could do your rough work in pencil first and
then enter the figures in ink.

Breakfaat Mid-mornlng Lunch Tea Dinner Total

Cereals
Roots & tubers
Sugar/ Jaggery
Fats and oils
Milk
Pulses
Meat/fih/poultry/eggs
Green leafy veg
Other veg
Fluits
QUESTION 5 :Look at the f&d plans given here for Mohan and Vanm. Mohan is 2
years old and V m is 5 years old

Food plm Food plan

for Mabaa for Varun

Cereals 5 8
Root9 and tubas 1 2
Sum/ Jww 4 7
Fats & oils 4 6
Milk 2 2
PulBes 1 1
Meel/fleh/po~lq~~s - -
Green leafy vegetables 1 1
Other vegtablee 1 1H
Fruit9 2 2

i) Evaluate the food plans based on the following aspects :

a) the amount of cereals and roots and tubers
b) the amount of green leafy vegetables
c) the amount of other vegetables
ii) Would there be any diierence in the meal frequency you would consider
appropriate for Mohan and Varun ?
DISCUSSION 5 :(i) (a) The amount of cereals may be dficult to caasume in the
case of Mohan It is usually a good idea to give upto 2 exchanges of roots and tubers
to cut down proportionately on the mae bulky cereals. In the case of Vanm we
would make very few changes.
b) The amount of green leafy vegetables can be reduced to 1/2 an exchange in the case
of Mohaa The child might not be able to consume one exchange and in fact usually
does not like to either ! It will take imagination on your part and ingenuity.
c) The amount of other vegetabks is appropriate.
hi While a 6 meal pattern might be mae suitable for Mohan, a 5 meal pattern might
be appropriate for Varun.
QUESTION 6 :Thinlr of a suitable snack for a sedentary pregnant woman which
provides 1/4 the RDIs f a energy and protein.

DISCUSSION 6 :A good snack for a pregnant woman should be rich in calcium or

iron or both if possible in addition to being rich in energy and protein. A b t %thor
mae of the RDIs for these nutrients should be provided
Consider the following food squares. Which one wouldyou pick in order to provide
good amounts of energy, w i n , calcium-oriron ?
For example if we want to serve Marunda we would select the following food
squares.

8. Pulses-uractdal
7. Jaggery or gur
3. Fat

The amounts are indicated here : .. '

Ti1 seeds
Urad dal 50 g
Gur 100 g
Fat 5g
Water
-
50
-
mL.

Marunda is roasted wheat, urad dal and ti1 balls made with sugar or jaggery syrup.
Practical Manual - Part I The nutritive value of this snack can be calculated and r r ~ c ~ r d easd follows:

NAME : MARUNDA
I
Ingredients Amount ( g) Y urrlcnr ('ontr~but~on

--
. - - --
Wheat
Til seeds
Urad dal
Jagger?J 100
Fat 5

21.6
--

Can you indicate how much of this you would serve .'

Once you have decided which proportion of the recipe ( I 2. 1,4. 113, 213) you would
serve you can compare it with 114th of the RDI for a pregnant women (sedentary).
You could decide to serve 213 this recipe. Now we can compare the nutritive value
against one-fourth the recommended dietary intakes for a pregnant woman :
-
p
p.
.
-*
.
-.
.
. ~ ~- .~.. .. . . - ., -~ ,-

Nutrient contribution 1 4 RDI

of recipe (2/3)

592 Kcal 544 Kcal

14.3 g protein 16 3 p prote~n
--- .
- - - . .. .. -

Now coming back to the question:

1) Decide on which snack you would like to give based on ingredients you will
select from the foods indicated earlier (see food squares).
2) Work out the nutritive value.
3) Decide on what proportion of the total amount you would serve.
4) List the energy and protein contribution of this recipe proportion (113, 112 etc.)
5) Compare these figures with 114th of RDI for pregnant women (sedentary).
QUESTION 7 : Shweta'is a 10 year old Shweta loves milk and milk products. She
has a glass of milk morning and evening and also likes curd. Shweta also has a
preference for sweet preparations. W e must also add that she dislikes foods with a
lumpy or porridge - like consistency such as khichri. She also dislikes green leafy
vegetables when given in the form of a vegetable preparation.
Now let us play the food square game again

Indicate the square numbers corresponding to the foods you would like to include in
i) a packed lunch
ii) tea-time meal
iii) breakfast
(Note : The food squares such as wheat, rice also include their products such as
I
wheat flour, rice flour, rice flakes, and so on).
DISCUSSION 7 : We must keep Shweta's preferences in mind. W e could include
rnilk/curd/paneer. We should also include green leafy vegetables in some other form
as part of another preparation or dish but not as a vegetable preparation. Shweta
would probably like a sweet made out of green leafy vegetables. Why not something
like sweet besan-spinach burfi in two layers.
You could prepare the burfi as shown in the figure-one layer plain and another layer .
with the spinach mixed in.
 Planning Didr - 11

- -

I 7 3 4 5
Bread Wheat Butter Rice Milk

--

6 Cor~ander I 8 9 10
Mango lca\eb TII seeds Capsicum Potatoes
I

11
Sugar
-
On~on
I? -1
'
13
Potatoes
'
14
Fish
I5
Paneer

16 17 I8 19 20
Pumpkin Moong dal Eggs Tomato Papaya

21 22 23 24 25
Spinach Chana dal Meat Ragi Jagger~

26 27 28 29 30
Carrots Curd Bajra Methi Urad dal

31 32 33 34 35
Groundnuts Soyabeans ' . Bengal gram Pea8 Arhar dal

36 37 38 39 40
Oil coconut Beans Rajmah Ladies Finger
Or you could think of a dish like stuffed idli with a sweet filling of the green leafy
vegetables with jaggery.
It may be quite different from what you are used to but it is fun t o be innovative, isn't
it '! You could probably think of several interesting ways in which you can incorporate
green leafy vegetables in the child's meals.

T h ~ question
s is otherwise quite simple and you should be able tohattempt it with no
problem at all using the following guidelines.
For
i) Include items from all three food groups. You could add a sweet item as well.
ii) Give a balanced snack rich in energy, protein, irordcalcium at tea time along with
milk
iii) Give milk and any preparation suitable for your region.
QUESrION 8 : People always want advice from you if they know that you have
some knowledge of nutrition. What advice would you give in the following cases ?
A. Joginder loves hockey. He is disappointed because he was not selected for the
college team His coach said that he tires out too fast and is not muscular enough
His problems are not related t o any illness. A friend at college told him to eat more.
Joginder decides to eat more high-calorie snacks. At regular mealtimes he is not very
hungry, so he eats less than usual. He has gained weight but has actually lost
endurance and still gets tired easily.
What would you tell him ? Tick the right answer :
i) Continue with what you're doing. The change in diet will take some time to be
effective.
ii) Select better snacks which are rich in energy as well as protein, iron or calcium.
Remember to drink more fluids.
iii) Select better snacks which are rich in protein, iron or calcium. You should also
have enough water or fruit juice.
iv) Continue with what you're doing but drink more fluids. You lose fluids when you
exercise.
B. Kshama, a 16 year old, has decided that she needs to lose weight Her best friend
has vied a 'diet' recently in which she ate no cereal or potatoes, no sugar or fat and
as much fruit juice as she wanted. She tells Kshama that the diet is wonderful.
Kshama tries the diet but finds herself lacking energy and the diet quite boring. She
quits the diet and decides that being fat is her fate.
 What would you tell her ? Pick the right answer: 'Planning Metr - 11

i) Cereal and potatoes are full of carbohydrates so they are fattening. Leave them
out but there's no need to drink fruit juice.
ii) Fruit juices are low in calories so it's good to include them In any case they
provide minerals.
iii) Include fruit juices by all means but don't leave out cereals or potatoes. You do
need them because they provide energy. Leaving out sugar and fat is fine.
iv) Include fruit juices by all means but don't leave out cereals. Potatoes are
optional. They contribute needed carbohydrates. Leave out sugar if you like but
fat is essential.
DISCUSSION 8 : A (ii) B (iv)

OUESTION 9 : Sarla. a housewife. has decided to keep a food diary for herself. The
fnllowine is a faithful record of what she ate on Day 1.

8.30 a.m. Hreaitasr Tea

Buttered sltces
F n e d egg
- -- --

2.00 p.m. Lunch Ptwr~es

Chana Dal
Caps~curnpotato \egerahlc
Tomato, onlon. cucumber salad
- -- . - ..-
.I
-
5.00 p.m. Tea-time Tea
Samosa
--
9.00 p.m. Dinner Pulao
Parantha

Which comments are applicable to her day's diet? Tick the ones you think you would
I
agree with. You can tick more than one.
1 i) Breakfast is fine
ii) Add a good snack mid-morning
/
'
iii) More milk is a good idea
iv) Too much of rice in dinner

1 V) Cut down on vegetables in lunch

vi) No fruits in this diet
vii) Dinner is interesting and nutritious too
viii) Plenty of variety
/
I
ix) Fried foods are the best part of the meals
x) There seems to be too much fat
Now on the basis of this what suggestions would you give to Sarla on improving her
diet ?
DISCUSSION 9 : We would agree with all the statements except (ix). Too many
fried preparations are offered in the day pushing up the fat intake. You could therefore
tell Sarla to cut down on fried foods.
QUESTION 10 : Here is a list of the amounts of various foods included in Sarla's
diet (Question 9). Fill in the blank columns. Calculate the total energy and protein
colritribution of Sarla's diet
We must add that Sarla is a sedentarv woman.
Practical Manual - Part 1
Comparison of Sarla's diet contribution with RDIs for a sedentary woman Planning Diets-11

RDI Contribution of
\ Day's Diet

Energy (Kcal )
Protein (g)

DISCUSSION 10 : Now what do you conclude about Sarla's diet? Is it adequate

or inadequate ? How would you improve it? You must also think of the
amounts of fruits and vegetables included in addition to including other good sources
of vitamins and minerals.
 APPENDIX 1
M O D E L ANSWERS
SECTION 2
ACTIVITY I
a) Egg, b) Egg, Spinach, c) Jaggery, Butter
ACTIVITY "

Foodstuff Amount Energy Protein Cardene Iron

8 Kc a1 8 P.8 "'8
.-. - -.
.

Rice
Jaggery (cane)
Egg (hen)
Groundnut
Butter 80 533 0 0" 0

also contains 180 pg retiml

contains 960 pg retinol

ACTIVITY 3
1) Besan-spinach cheela is suitable for her as it will provide 272 Kcal energy and
17 g protein
2) Bread roll is not suitable for her. It is rich in energy (306.0 Kcal) not in protein
(5.5 l.3).
3) Bread pakora is suitable for her. It will provide 286 Kcal energy and 8.8 g
protein

SECTION 3
ACTIVITY I
b) One possible practice that could be changed is the washing of rice. It is important
to wash the minimum number of times to conserve nutrients like thiamine.
ACTIVITY 3
Boiling : Vitamins c , BI b?
Frying : Vitamins C, A,, B I , Bz
Grilling : Vitamins A, Bz,B I
ACTIVITY 4
Mtst essential information is summarized in Subsection 3.5.
SECTION 5
ACTIVITY 1
a) Cereal :Amount = 160 g ; energy = 560 Kcal
Milk: Protein = 16 g
Pulses : No. of exchanges = 3 ; Protein = 2 1 g

b) cereal : energy = 980 Kcal ; protein = 28 g

mots and tubers : energy = 120 Kcal ; protein - 4 g
sugar/jaggery : energy = 140 Kcal ; protein = 0
fats & oils : energy = 360 Kcal ; protein = 0

ACTIVITY 2
In this case a dash is made to indicate negligible quantities or absence of a particular
nutrient Fill in dashes for energy and protein in the case of meat/fish/poultry/egg
since we are not giving them Also fill in a dash for protein contribution of fruits.
The energy value for (sugadjaggery) is 100 Kcal and for fats and oils is 3 15 Kcal
(45 Kcal X 7). For pulses, the energy and protein contributions are 200 Kcal and
1 A n maen&;.ral.r
SECTION 6 Planning Diets - 11
ACTIVITY 2
Changes with sex: The exchanges related to the body4uilding group and the en~rgy-
giving group are more for men rather than women Look at the changes in the
following exchanges : Cereals, sugadjaggery, fats and oils, pulses or addition of egg
etc.
Changes in pregnancy and lactation : Energy and protein needs go up in both
pregnancy and lactation. The food plans reflect this and therefore, more of the
energy-giving and body-building exchanges are included. Lactation pushes up energy
and protein needs more than pregnancy so a greater amount of energy-giving and
body-building foods are included in food plans for lactation.
Changes with age in children: The number of the following exchanges increases in
the 4-6 years group : Cereals, sugar/jaggery, fats and oils, green leafy vegetables,
other vegetables
Changes with age in adults : Compare the food plan of the old man with that of the
adult sedentary young man There are changes in the following exchanges : Sugar,
cereal, fats and oils. Animal protein is included in higher amounts. Skim milk and
meat are given to the older person.
Practical Manual -- Part 1
APPENDIX 2

SELECTED LIST OF TERMS A N D THEIR DEFINITIONS

Batter: Liquidy mixturg of a cereaVpulse flour with water or milk.

Edible portion : The portions of foodstuff which are really consumed or eaten like
leaves of spinach (inedible stalks are thrown away) or seeds of peapods (inedible pods
are thrown away).
Evaporation : The process whereby water in the liquid form gets converted to the gas
form (i.e. steam).
Exchange :A group of similar food items in specified amounts so that each supplies a
constant amount of a particular nutrient (carbohydrate or protein or fat) e.g. members
of cereal exchange : wheat, rice ; one cereal exchange as wheat = 22 g, supplying 15 g
carbohydrate; One cereal exchange as rice = 19 g, supplying 15 g carbohydrate.
Cooking methods: Methods usually involving application of heat in order to bring
about desirable changes in the texture, flavour and appearance of food.
Food composition tables : Tables which provide information regarding the
composition or nutrient content of foods i.e. moisture, energy, protein, minerals
(calcium, phosphorus) and vitamins (vitamin 4 thiamine, riboflavin, niacin, folic
acid, vitamin C).
Food plan: A list of exchangss to be included in a day's diet with their number and
contribution to total energy and protein content of the diet.
Standard measure : Any measure which has accurate markings/calibratlons on it
indicating volume.
Oxidation :A chemical reaction whereby oxygen combines with a compound. This
compound is therefore oxidized to form a new compound. Elements are also oxidized
to form compounds.
Measuring equipment :Any device/equipment which helps in measuring the
quantity/volume of foodstuffs.
Pre-preparation methods :Methods used to prepare foods for further cooking.
Volume : The amount of-space taken up by an object
Weighing equipment : Any equipment which is used for determining weight.
Weight: The total pull or attraction of the earth on an object.
 APPENDIX 3 Puzhungal arisi; Tei. Uppudu biyyam Pianning Diets - I1
NAMES OF FOODSTUFFS IN
INDIAN LANGUAGES 16. Rice, raw : Oryza sativa

n efollowingabbreviarions have been usedill 17. B. Chowl; G. Chokha; H.

rhis Appendix :B.- Bengali ;G.-Gujarari ; Chawal; Kan. Akki; Kash Tomul;
It-Hindi; Kgn.-Kannada ; Kash.- Ma1 Ari; Mar. Tandool; 0. Chaula;
Kashmiri; Ma1.-Malayalam ; Mar- Tam. Arisi; Tel. Biyyam
Mararhi; 0.-Oriya; F'.-Punjabi; Tam.- 18. Rice bran :Oryza satha
Tamil; Te1.-Telugu. B. Goora; Kan., Mal., Tam., Tel
Thavudu; Mar. Konda
CEREAL GRAINS AND PRODUCTS
19. Rice flakes : Oryza sativa
B. Chim ;G., Mar. Pohe; H. Chowra;
1. Bajra : Pennisetum typhoideum Kan Avalakki; Mal., Tam. Avol; 0.
B., H., 0. Bqira; G., Mar. Bqiri; Kan. Chuda ;Tel. Arukulu.
Sqije; Kash. Bajr'u ;Mal., T a m 20. Rice, puffed: Oryza sativa
Cambu ;Tel. Sazralu. Other names : B. Mudi; G., H., Mar. Murmum ;Kan.,
Spiked millet, Pearl millet. Mal, Tam. Pori; 0. Mudhi; Tel.
2. Bamboo seeds : Bambusa arundi nacea Murmumlu.
B. Banser dhana ;H. Bans ke beej; Mal. 21. Samai : Panioma mnlage
Mulaari; Tam. Mwngil arisi; Tel. B. Kangul; H. Murki; Kan., T a m
Veduru biyyam. Samai; Kash. Gunukaar; Mal. Chana;
3. Banti : Echinochloa stagnina Mar. Sa va ; 0. Sun ; Other names :
B. Dul; Kan. Kadu debhai hullu ;Mar. Goudli, Gondola
Banti 22. Sanwa millet :Echinochloafrumantaeea
4. Barley : Hordeum vulgare B. China; G. Sama; H. Shama; Mar.
B. Job; G., H., Mar. Jau; Kart. Jave Shamul; Tam. Kudiroi valu; Tel
godhi; Kash Wushkv Mal. Yavam ;0. Chamclu ;Other names : Sawank
Jaba dhana ;T a m Barli arisi; Tel. 23. Semolina : Triticum aestivum
Barli biyyam B., H. Sooji; Kan., Mal., Mar., Tel
5. Buchwheat : Fagopyrum esculentum Rawa; T a m Ravai Other names:
B. Titaphapur; H., Md., Mar., Tam. Broken wheat, Cream of wheat.
Kootu. 24- Varagu : Paspalurn acrobiculatum
6. Italian millet : Setaria italica B. Kodoadhan; G., H. Kodra; Ma1
B. Syama dhon ; G. Ral kang ;H . Tam. Vamgu; Mar. Harik; Tel.
Kangni; Kan Thene; Kash. Shol; Ma1 Variaga; Other names: Pakodi,
Thina ;Mar. Rala ;P: Kaon; Tam. Monakodra
Thenai; Tel Kormlu ;Other names : 25. Vermicelli : Tdticum aestivum
Fodail millet ; Moha millet ; Kakan B. Semal; H.Siwain; Kan. Shevige;
kora Mal., Tam, Tel. Semiya; Mar.
7. Job's tears : Coix lachryma Shevaya; 0. Simai
R Gurgur; H. Sankru ;Mar. Ran 26. Wheat, Bulgar : Triticum aestivum
makka ;T a m Netpavalam.
27. Wheat : Tdticum aestivum
8. Jowar : Sorghum ~u:gan' B. Com ; G. Ghau ; H. Gehun ; Kan
R,G., H. Juar, han ~ o r a :.a. * Godhi; Kash Ku'nu'kh; Mal.
Cholam; Mar. Jwarl ;0. Janna p
a<-+hambu; Mar. Gahu; 0. Gahama;
Jonnalu; Other names : Milo, Char fiamak; Tam. Godumal; Tel.
9, 10. Maize : Zca mays
B. Bhutta; G. Makai; H., Mar., 0. la. whole : Tdticum aestivum
Maka; Kan. Musikinu j o b ; Kash. 4tta; G. Ato; Kan. Godhi
Makaa); Mal. Cholam; Tam. Makka . i , A ~ L Gothambu mavu; Mar.
cholam; Tel Mokka jonnalu .:aneek; Tam. Godumai mavu; Tel.
11. 0at.meal: Avena byzantina Godhuma pindi
B. Jai; G., H., Mar. Jav; Tel Yavalu 29. Wheat flour, refmed : T d t k u m aestivum
12. Panivaragu : Panicum mllllaceum B., H., Kan, Mar., 0. Maida; M d ,
B., H. Chinna ; Kan Bamgu; Kash. Tam. Maida mavu ;Tel. Maida pindi;
Pingu ; Mal.. T a m Panivamgu; Mar. Other names :American mavu
V a n + :Tel. Varagalu; Other names : 30. Wheat germ :Trltlc"um aeatlvum
French millet. ' Tam Godumai mulai
13. Ragi : Eieusine coracrrna
R, H. Madua; G. Bhav; Kan. Ragi; PULSES AND LEGUMES
Mal. Moothari; Mar. Nachni; 0. ' 31. &ngd gram (whole) : Cieer aridinurn
Mandia; Tam. Kerhvaragu; Tel. k Chola ;G., H. Chana ;K m Kadale :
Ragulw Other names : Finger millet ; Kash Chanu; Md. Kodala; Mar.
Harbara; 0. Bura; P. ~ h d e T ; am
14. Rice, parboiled : Oryza wtiva Kothukadalal; TeL Sangagalu ;Other
15. B. Siddha chowl; G. Ukadello chokha ; names : Chick pea, Garbanzo.
H. Usna.chawa1; Kan. Kusubalakki; 32. Bengd gram dhal : Clcer adetlnum
Ma1 Puzhungal a n : . Mar. Ukda B. Cholar dal; H. Chane-kCdal K a n
tandool; 0. USUM chaula; T a m Kadale bele; Kash Chola dal; MaL
Pmctlcal Manual -- Part 1 Kadala parippu; Mar. Harbara dal; 48. Sutari : Phaseolus a l c a m t u s
T m . Kadalai panrppu; Tel. Sanaga Other name : Rice bean
PaPP".
33. Bengal gram, roasted : Cicer adetlnum LEAFY VEGETABLES
B. Chola bhaja ; G . Mar. Phurana; H.
Bhuna chana; Kan. Hun-kadale; Mal. 49. Agathi : Sesbania grandiflora
Varutha kadala ;0. Bhajabuta ; Tam. B. Bak ;G. Agathio ;H. Mar. 0.Agasti;
Pottukadalai ; TeL Putnalu pappu. K a n Agase; Mal. Tam. Agathi; TeL
.4vise ;Other names : Basna.
34. Black gram dhal : Phaseolus mungo
Rox b SO. Amaranth, spined : Amaranthus
B. Mashkalair dal; G. Aalad; H. Urd spinosus
dal; Kan. Uddina bele; Kash. Maha; B. Kanta-notya; G. Kantalo dabho; H.
Mal. Uzhunnu parippu : Mar. Uddachi Kantewali chaulai; Kan. Mulla danru;
&I; 0 . Biri; P. Mah-di-dal; Tam. Mal. Mullancheru-cheera ;Mar. Kante-
Ulutham paruppu ;TeL M i n a p pappu math ; 0. Kanta neutia saga; Tam.
Mullu keerai; TeL Mulla thotakoora ;
35. Cow pea : Vigna catjang Other names : Gendan' sag.
B. B a r h t i ; H. Lobia; Kan. Alasande;
Mal. Payar; Mar. Chavli; 0. Chani, 5 1. Amaranth, tender : Amamnthus
Tam. Karamani; Tel. Bobbarlu. gangeticus
B. Notya; H. Chaulaisag; K a n Dantu;
36. Field bean : Dollcbos lablab MaL Cheera; Mar. Math ; Tam.
B. Sim; G. Mar. Valpapdi; H. V a l ; Thandukeerai ;Tel. Thorakoora. Other
Kan. Avare; Kash. Moang; Mal. names : Gogra sag.
Avam; 0. Baragudi; Tam. Mochai;
Tel. Chikkudu; Other names: 52. Ambat chuka : Rumex vesicarius
Kadumal, Hyacinth bean B. Chuka palang; H . Chuka; Kash.
O'bej; Mar. Ambaf chuka ; Tam.
37. Green gram (whole) : Phsseolus aureus Chukka keerai; Tel. Chukka koora;
Roxb Other names : Kharti palak.
B. G. Mug; H. Mar. Mung; Kan.
Hesare kalu; Kash Muang; Mal. 53. Araikeerai : Amaranthus tristis
Chenr; 0. Muga; P. Moongi; Tam. Tam. Araikeerai
Pasipyir; Td. Pesalu 54. Bamboo, tender shoots : Bambusa
38. Green gram dhal : Phaseolus aureus arundinacea
Roxb. B. Bansherankur; G . Vasasni kupal;
B. Mar. Mug dal; H. Mung dal; Kan. H. Bans; Mal. Mulan koombu (elaya);
Hesara bele; Mal. Cherupayarparippu ; Mar. Kalkipan ; 0 . Baunsa gaja; Tam.
P. Mungi-di-dal; Tam. Payatham- Moongil kururhu ;Tel. Yedum chigum ;
paruppu; Tel. Pesara-pappu Other names : Chakmt.

39. Horse gram : Dolichos blflorus 55. Bathua leaves : Chenopodlum album
B. Kulthi-kalai; G. Mar. Kuleeth ; H. B. Beto sag; G. Chilni bhaji; H., P.
Kulthi; Kan. Hurule; Ma1 Murhira; 0. Bathua sag; Kan Sakothina soppu;
Kolatha; Tam. Koli; Tel. Ulavalu. Mar. Chandan bathua ;0.Bathua saga

40. Khesari dhal : Lathyrus sativus 56. Beet greens : Beta vulegads
B. H. 0. Khesari dal; G. Mar. Lakh H. Chukandar-ka-sag.
dal; MaL Vattuparippu; Tam, Khesari 57. Bengal gram leaves : Cicer arietinum
paruppu; 're1 Lamka pappu B. Chola sag; G. Chanana pan ; H .
41. Lentil : Lens aculenta Chana sag ; Kan. Kadale soppu ; Mal.
B. Masoor; G. H. Mar. Masur dal; Kadala ikrgal; Mar. Harbara uan ;0.
Kan. Masur bele; Kash Musur; MaL Chana saga ;P. Chholianda sag ;T a m
Masur panppu; 0. Masura; Tam. Kadalai iloigal; Tel. Sanaga akulu
Mysore poruppu ; Tel. Misurpappu 58. Bottle gourd leaves : Lsgenaris vulgaris
42. %loth beans : Phaseolus aconitifolius, B. Lou sag; H. Lauki-&&sag; Kan.
Jacq. S o m kay yele ;Mal. Chemnga ilagal ;P.
H. Moth; Mar. Matki; Tam. Ghia da sag; Tam. S u m i ilaigal; Tel.
Narippayir; Other names : Dew gram, Anapa akulu ;Other names : Calabash
Aconite bean, Kheri cucumber leaves

43. Peas : Pisum sativum 59. Broad been leaves : Vida faba
44. B. H. Matar; G. Mar. Vatana; Kan. H. Bakala
Tam. Batani; Kash. Kara; Mal. T a m 60. Brussels Sprouts : Brassiea oleracea,
Pattani; 0. Matam. var. ~ m m i f e r a
45. Rajmah : Phaeolus vuigaris B. Bilati-bandhakopi; H. Choteegobee ;
B. Barbati; G. Phanasi; H. Rajmah; Kan. M a m kosu; Kash. Haa'kh; 0.
Kash. Raazmaha ; Mar. Shmvang- Chota bandha kobi; Tam. Kalakose.
hevda ;Other names : French bean(dry). 6 1. Cabbage : Brassica oleracea var.
46. Red gram dhal : Cajanus eajan capitata
B. H. Kash Arhar dal; G. Tuver; Kan. B. 0.Bandha kopee; G. Mar. Kobi; H.
Thugare b e k ; Mal. Tuvara parippu ; Kash. Band gobee; K a n Kosu ; Mal.
Mar. Tur &I; 0. Hamda; Tam. Muttagose ;T a m Muttaikose ;TeL Gos
Tu vamm panrppu; TeL Kandi pappu ; koom; Other name : Pat gobee.
Other names : Pigeon pea 62. Carrot leaves : Dancus arota
47. Soya bean :Glycine marr Merr. B. H. Gajar sag; G. Mar. Gqjarpan;
B. Garikalai; H.Bhatmas; Kaqh. Muth Kan. Gqiri soppu ;soppu ;MaL Carrot
 ilagal ;0. Gqiom patm ;T m . Carrot Pima ;Kan. Pundi ;0.NaliU sogo ;
keemi; TeL Gqiiam akulu ;P. Wrndi Tun. Pulkhai keemi; Tet Gongura
85. Gulcharni: Cdooyctloa murkaturn
63. Cauliflowet greens : Braadu d e r . c a B., H.Michai; G. Gamyo; Mar.
vu. botrytir ~ h o n w hT
; m . Kathutali
R Phod-kopi sag; H. Mar. P h o o l g o k 86. Ipanoea leaves : Ipomoca reptans
m g ; K- H u k o s i ~yele B.. H. Kobni sag, Mar. Nadishaka
64. Celery kaves : Aplum @rneokorvar. Noloni blrqii; 0.Kondamulo saga; P.
dola :Gunthion ;TeL Tutikoom
R Randhuni scrg ;G. qimana p n ;H. 87. Kasid berm : h p L . 0 ~ 8rp.
&wn-ko-pt8a ;0.J w n i patm. Tam. Kasini keemi
: 65. Ceylon pasali :Tallnum trlangula; 88. K.l.mo k e e d
Tam Ceylon p s a l i Tam. Kalavm h e m i
66. Chakravarthi keerai :Amamothur r p 89. K u r h v d bemi
Tam Chakrawrthi keerai , 90. M.l. Kmnunni chccm ;Tam.
Karslanganni keemi
68. C h i t i sag: Polygoaum plebuum 91. Katha sag :Dentell. fegcna
69. Chozhi h e r d H. Kafha sag; Other names : Water km
Tam Chozhi keemi. 92. Kena sag : Commellna benghdeaab
70. Coiombo lreerrl B. Dolopta; H. Kern sag; Tel.
Tam. Kozhambu keemi Yennadevi koom
7 1- Colocasia leaves : Colmasia 93. Khesari leaves :lathyrus sativus
73. mtlquorum B., H., 0. Khesari sag; Other names :
B. Kochu sag; H. Arvi-ku-sag; k a n Lakkodi Chaml.
Shamagadde yele; MaL Chembu 94. KnoCkhol greens : B r r a d u o k r a c u vu.
!lagal ;Mar. Alu pan ;0.Same ;Tam aulorrga
Seppam ilaigal; Tel. Chama akulu; B. Col sag; H. Ganth gobi-ka-sag;
Q&er names : Gum-ka-sag, Alfi Kash. M o d hak ; P. Godh-gobdo-
4. C o r i d e r leaves : Cod.0dNm utivum sag.
B. D ~ R sag; P G. Kothmer; H. tiara 95, Koila k* sag: Aaterrmtb. l o o ~ f o l l r
dharria; Kan. Kothambari soppu; B. Kuliakham ;H Mar. Talmakhana;
fish. Daaniwal; Ma1 Tam. Tam Ninnulli; TeL Neemgubbi
K o t h d l i ; Mar. Kothimbir; 0.
Dhania; TeL Kothimiri 96. Konar sag: Bauhlnlr p o r p w u
B., Mar. Dewkancham; H. Khairwal;
75. Cowpea leaves :Vigna e a t j s q Tkm Mandm'; Tel, Kancharnm.
Mal Payar ilogol; Max. Cha vli pun ;
Other name :Ra wonda s ~ . 97. Korla kaves : Bauhlnla aulab.rJa
I Mar. KorJo.
76. Curry Laves: M u m y a kotnigli
B. 0. Burstango ;G. Mitha limbdo ;H. 98. Koya heerai : h r r n t b u a rp.
Gandheh; Kan. Karibevu; Mal. Tam. Tam. Kspa h i
Kun'veppihi; Mar. Kadhi limb ;TeL 99. Kuppa keerai :A m ~ n t h u aviridh
Karivepuku Tam Kuppa keemi
77, D r u d c k leaves : Morlnga doifen 100. Kuppameni : Aalypha i a d l u
B. 0. S q j sog;
~ G. Samgaw : H. R Mukthqjhun; G. Lkdano; H., Mar.
Saiian patta ;Kan Nugge yele; Mal. Kuppi khokli; Kan, Kuppigida ;Mal.
Mun'wa ela ;Mar. Skvaga p a n ;T a n
I Muiungai keemi ;Tel. Mubnga aksclu ;
Tam Kuppmeni; Tel. Kuppkheftu
101. Lettuce : LIctuem w a y .
Otha nainee : Home radish leaves, Suhn
R Salad para; G. Solar; H. Salad;
I Kash. Sakaa'd; Mal. U w r cheem.
98. Fenugreek leaves :T d g ~ e l l foenuars-
a 102. Lettuce tra leaves : Pisoda alba
@raccm
B. a, 0..Mcthi sag; G. K a h , Mar.
Methi; Kim Mmthii no soppu ;Md. 104. Lovolieablecding : Ammanthua
Wuva ih ;T m . Venthiya keemi; Tel. Caud8tua
Menlkoom B. Note sag: G. Chuko; H. Gendhn
I
79. Fetid casaia : Cads wm sag ;Tam. p u w i keemi
1 B, H. Chakunda; G. Kovaip; Mar. 105. Manal keerai : Mollugo r p
1
Taklo; Tam. Tsgomi: Tel. Tanremu; Tam. Manal keemi.
I Other names : Chukwar 106. Manathakkali leaves : Solmum
:8 1. Garden cress : Lopldlam ratlwm nl@rum
B., H.,P., Holim ;G Rsalio ;Kan R Kakmachi; G. Piludi; H. Mukoy :
AOiwa; Mar. Akliw ; Tam. Alivirai: Kan. Ganika; MaL, Tam..
Td. Mityalu Manathakkali; Tel. Kammchi; Other
name : Gurkhi

83. Giria'sag: S u e d . nadltiom 107. Mata sag :Antkterrm, dlmdmm

H. G ~ Msag; Mar. Moms. 108, Mayalu : Barell. mbra
84. Gom : Hlblscnr onnablmur B.. H., Mar. Poi; Kslp Basole; Ma1
B. Meriapar; G. Mar. A m h d i ; H. Basoh :Tam.Siwpptr salakkmmi;
Tel. E m buchchali"er name :
Wan red apffia~b
Practical Manual - Part I 109. Mlnmlnl kcerai - 129. Punnaku keerai : Corchorus
Tam. Minmini k e m i acutanplus
110. Mint : Mentha spicata Tam. Punnaku keerai.
B., H., Kan., Mal., Mar., P., Tam., Tel. 130. Radish leaves : Raphanus satlvus
Pudina ;G. Fudina ;Kash Pudynu; 0. B., H Mooli ka sag; Kash. Mtrji L a k ;
Podana patra Mal., Tam. Mullangi; ilaigal; Tel.
11 1. Modakathan keerai : Cardlospermurn Mullangi akulu
helicacabum 131. Rajagira leaves : Amaranthus
B. Sibjhul; G. Karolis; H. Kanphuti; panlculatus
Mar. Kapat phodi; T a m Modakathan Tam. Rajakeemi.
keerai; Tel. Budda kakara
132. Rape leaves : Brassica napus
112. Mukarrate keerai : Boerhaavia repens 133. B., 0.Sorisa sag ;G. Saniya ;H. Sag
B., TeL Punornaw ;G. Vakhakhapm ; sarsoon.
H Sanr; Mar. Tambadi wsu; Tam.
~ u k a r r a t keemi.
e 134. Safflowerleaves : Carthamus tinctorius
B., H Kusum sag; G. Kusumbnapan ;
1 13. Mustard leaves : Brassica campestrls Kan. Kwume yele; Mal. Kusumbha
var. sareson ilagal; Mar. K a d i pan ;Tam.
B. Sorisa sog; H.Sarson-ka-sog; Kan. Sendurkarkam; Tel. Kusuma okulu
Sasuve yele; Mal. Kadugu ila ;Mar.
Mohari-chi pan, P. Sanon-do-sag; 135. Saravallai keerai :Tdanthema
Tam. Kadugu ilai; Tel. Ava akulu monogyna
Other name : Sharisha B. Lover sabuni; H . Khapra sag; %in
Muchchugoni; Mar. Pundhan'ghentuli;
114. Nachukonal keeral Tam. Saravallai keemi; Tel Guliieru;
Tam. Nachukorrai keerai. Other name : Horse purslane.
115. Neem leaves : Azadlrachta indica 136. Sarli sag : Vangueda spinosa
116. B. Neem pata ;G. Lirndo limbo ;H. 137. B., H. Muyuna ;Kan. Mullakare;
Neem-kepatte ; Kan Bern ;Mal. Arya Tam. Munakkarai ;TeL Visikilama:
veppila; Mar. Kadu limb; 0. Nima Other name : Atu
patra; P. Nim ;Tam Veppilai; Tel.
138. Seemai ponnanganni : Alterneatherasp
Vepa.akulu
Tam. Seemai ponnanganni.
117. ~ e r r i n g i Tribulur
: termstds
B. H. Gokhru; Kan. Negalu; Mal. 139. Shepu : Peucedanum graveolens
Neringil; Tam. Nerringi; Tel. Palleru; B., H . Sowa; G. Suvani bhqji; Kan.
Other name : Bhakra Sabsige ;Mar. Shepu ;Tam.
118. Pacharisi keerai : Eupbor)ia hirta Sathakuppai ;Other name : Suwa.
H. Dudhi; MaL Nelapalai; Tam. 140. Sinduar sag : Celosia argentia
Pacharisi keemi B. Swet murga; H . Sqfaid murga
119. Panna keerai : Celosia sp. 141. Sinduar sag (wild) : Allmania
Tam. Panna keemi polygonoides
142. Sirukeerai : Amaranthus polygonoide~
120. Parsley: Petrorelinum cdrpum
Tam. Sirukeerai
121. Paruppu keerai : ~ o k l a c olcraaa
a
143. Sonchal sag : Malva parviflora
B. Barn loniya ;H P. Ku* ;Mar.
H Panirak; Other name : Supra
Ghol; Tam. Paruppu keerai; TeL
Pappu koom ;Other name :Khursa 144. Spinach : Spinaacia oleracea
B., 0.Palang sag; G., H , Kash., Mar.,
122. Parwar sag : T d c h o u n t h a diolca
P. Palak; Mal. Basala cheem ;Tam.
B. Potol sag; G. Panualne pan; H.
Pasalai keerai; Tel.. Bachchali koom.
Parwrrr sag; Mar. Paduwal; Tam
Kombuppodalai; TeL Kommupotla 145. Soya leaves : Glycine m u
B. Goarikalai sag; H. Soya-ka-sag;
123. Pasarai keerai : Portulaca s p
Mal. Soya ilagal; 0. Soya patra.
Tam. Pasrrmi keerai
124. Patua sag : Corehorus capsularis 146. Susni sag: Mareilea mlnuta
B. S w n i sag; Kan. Chitgina soppu ;
125. Pommganni : Altcracmtben resriih Kash. Pqf Amikeerai; TeL
B. Khanchari; H. Saranfi &g; Kan Chikilinth
Honqgone soppu ;MaL Tam.
Ponnongani ;0. M a d a m g ;, Tel. 147. Sweet potato green : Ipomoea batatas
Ponmganti koom ;Other name : Khane B. Rangalu sag; H,P. Shakarkand
han' sag; Kan. Gotasina yele; Mal.
Madhura kizhangu ilagal; T a m
126. Potato leaves : Solmom t n b r a u m Vallikizhangu ilai; Tel.
.B. H Alu sag ;K a n Alu yele iMaL, Chilagodadurnpa akulu
Tam. Umla langu ilagal; P. A l u d e
patre; Tam. Alugaddo akulu 148. Table radish leaves : Raphanur sativus
See No. 130.
127. Pulian keeral
Tam. Puliam keemi 149. Tamarind leaves : Tamarlndus lndicus
150. B. Terulpata; H. P. Imhpatte; Kan
128. Pumpkin leaves : Cocurbib m d m a Hunise chiguru ; Mal., Tam. Puli
B., H. Kumhra sag; Kan Kumbale ilaigal; Mar. Chinchecha pala ;TeL
soppu; Mal. Mathan elakal; Mar. Chinta chiguru.
Bhopla-chi-pan ;P. Sitaphal-depatte;
Tam. Pamngi ilai; Tel. Gummadi 15 1. Thocduvalai keerai : Solanum s p
akulu ;Other name : Kaddu-do-sag. Tam. Thooduvalai keemi.
 152. Thuthi kekral H. Kamal-ki-jadh ;Kan Kamla dambu; Planning Diets - I 1
Tam. Thuthi keerai. Kash Nadur ;Mal., T a m Thamara
- kizhnngu ; Tel. Thamam dumprr
153. Turnip greens :Bressica r a p
H. Shalgam-ka-sag. 177. Mango ginger : Curcuma amada
B. Amada; H. Am haldi; Kan. Mavina
154. Utarba-
hasisunrhi; Mal. Manga inji; Mar.
155. Vadhanarayanan keerai : Amba haldi; Tam. Ma inji; Tel.
Tam. Vadhanarayananan keerai. Marnidi allam
156. Veethi keerai : Cadalia indica 178. Moor s a g a : Butea frondosa
Tam. Veerhi keerai 179. Murum sanga : Dioscorea spinosa
157. Velai keerai : Hydrolea sp. 180. Nulu gadda
T a m Velai keerai
18 1. Ochen sanga : Momordica
158. VeUa keerai . Cleome viscosa
B. Hurhuria ; G. Talvani; H. Belaigoir
182. Onion : Allium cepa
sag ;Kan. Nayibela ;Mar. Kamphuri;
Tam. Vella keerai; Tel. Cominta. 183. B., H. Pyaz; G. Kando; Kan. Eerulli;
Kash. Candah ;Mal. Ulli. Mar. Kanda;
159. Vellari keerai I
0. Piaja ;P. Ganda ;T a m Vengayom ;
T a m Vellari keerai.
Tel Neerulli
160. Water cress : Nasturtlum oflicinale
184. Parsnip : Pastinaca sativa
G. Asalia ;. H. Chandrasur; Kan. Alvi;
Mar. Ahliv; 0. Brahmi sag; T a m Alli 185. Potato: Solanum tuberosum
ila i. B. Go1 alu; G., Mar. Batara; H., 0.. P.
.
A z s Kan. Alu gadda ; Kash. Oole ;
ROOTS AND TUBERS Mal., Tam. Liuio kizhangu ;Tam. Alu
AND OTHER VEGETABLES gaddalu
186- Radish : Raphanus sauvus
16 1. Arwa gadda.
189. B., G., Mar., 0. Mula; H., P. Muli;
162. Banana rhizome : Musa paradisicum Kan. Mal., Tam. Tel. Mullangi; Kash.
Mal.. Tam. Vazhai kizhnngu ;Tel. Arari Mqj; Other name: Wuazu
dumpa.
190. Song: Dioscorea anguiera
163. Beet root : Beta vulgaris
B., G.. Kan.. Mal., Mar.. T a m , Tel. 191. Sweet potato : lpomoea batatas
Beer; H., P. chukar~da~.; 0 . Hira. B. hlanga alu ; G. Sakkaria ; H.
Shakarkand ; Kan. Genasu ; Mal.. Tam
164. Bokwa : Dioscorea pentaphy lla Sakkaravalli kizhangu ; Mar. Ratalu ;
R. Suar ulu ; 1-1. Kanru alu ; Mar. 0. Kandamula; P. Sakkarkamali; Tel.
Ulassi; Tam. Kathu kizhangu ; Tel. Chilagada dumpa
Dookapendalumu ;Other names : Kulir.
Tigo. 192. Tapioca : Manihot eseulenta

165. Budhia : Malotbria heterophylla 193. R. H. Simln alu ; Kan. Mara genrsu ;
B. Kudari; H. Anantmul; Mal. Mal. Marachini; 0. Kathakanda ;
Njennagan puli; Mar. Gomsrra ; 0, Tam. Maravalli kizhangu ;TeL
Karakla; Tam. Pulivanji; Tel. Thiyya Karrapendalamu ;Other names :
donda Cassava, Kappa
166. Canna, edible : Canna edulis 194. Turnip : Brassica rapa
H. Shalgam ;Kash Guagu'j.
167. Carrot : Daucus carota
B., G., H., Mar,. P. Gajar; Kan. 195. Turum sanga : Curculigo orchioidea
Gajjare; Kash Gaazur; 0. Gqiara ; B. Talamuli; H. Kalimushi; Tam.
Tel. Gaj~aragadda Nilappan~ikizhangu ;TeL Nelarhati
gadda
1 168. Churnbia : Dioscorea bamitonii
i 169. Churkia : Dioscorea glabra
197. Yam, elephant: Amorpbopballus
Other name : Baiyang.
csmpanulatus
170. Colccasia : Coloeasia antiquorum B.. 0..
G., Mar. S ~ r r a r ~H..
: P. Z i m i
B. Kochu; G. Alvi: H., P. Arwi: Kan. kand ; Kan. Suvarna gadde (dodda) ;
Sama gadde; Mal. Chembu; Mar. Alu Mal. Chena (valuthu); 0. Hathikhojia
kanda ;0. S u m ;Tam. Seppam alu ;Tarn Senoi kiz hangu ;Tel. Kanda
kizhangu; Tel. Chama dumpa ;Other dumpa.
name : Kachalu Taro.
198. Yam, ordinary :Typhonium trilobatum
171. Epedong sanga : Peucedanum Kan. Suvarna gadde; Mal. Chena
nagpurense (sadhamna); Mar. Goradu ; 0.
172. Gannar : Coleus barbatus Khamba alu; Tam. Karunai kizhangu
173. Gotigadde : 199. Yam, wild : Dioscorea versicotor
B. Banalu; H. Suar alu ; Kan.
tI Kan. Gotigadde.
Heggenasu ;Ma1 Kaftuchena: Tam.
174. Jipoo sanga: Habenaria cammelinifolia Kodikizhangu ;Tel. Chedu paddu
1 175. i(hamea1u : Dioscorea alata dumpa.
B., H. Chupn'alu :Kan Onrhalalgasu ; 200. Water lily : Nymphea nouchali
Ma1 Kachil kizhangu ;Tam. Perunvalli 201. Tam. Alli kizhangu
kizhangu ; Tel. Pendalamu
201. Agathi flowers : Seshnnia aegyptiaca
176. Lotus root: Nelumbium nelumbo H. Agasth-ka-phool.
Practical Manual - Part I 203. Amaranth stem : Amaranthus rhandu; Mar. Alu-che-derh ; 0.
gaagetlcus Sanmada ;Tam. Seppanrhandu ; Tel.
B Nare danra ;H. Cholai-ki-dandi; Chama kada
Kan. Danru ;Mal. Cheruckeem rhandu : 220. Cow pea pods : Vigna catj.ag
Mar. Mafha-che-derh ;0.Khada: Tam See No. 35
Keera rhandu ;TeL Thorakoora kadai 22 1. Cucumber : Cucumis aativus
i
204. Artichoke : Cynata seolymus 8. Sasha; G. Kahdi; H , P. Khira; Kan.
B, H. Harhichak Souche ka-vi; Kask Lca'r; M d .
205. Ash gourd : Beninema lhlspida Vellarika; Mar. Kakadi; 0. Kakudi;
Tam. Kakkarikkai; Tel. Dosa kayi.
B. C h a l ~ u m m;M., P. Perha ;Kan,
Budagumbala ;Kash. Mashao'1.v a l ; 222. Double beam : Faba vulgaris
Ma1 Kumbolanga; Mar. Kohala; 0. G. Papdi; H. Chasrang ; Ma1 Avam.
Panikakham ;Tam. Pmsini h i ; Tel. 223. Drumstick : Moringe olelfera
Boodida gwmmadi. B. Sajna danta ;G. Saragavo ;H
206. Bagnaha : Cappads hordda Savamki-phalli; Kan. Nugge kayi;
Mat, Tam. Muringakkai; Mar.
B. Kalokera; H . Ardanda; Kan
Totrul!n; Mar. Govindi; P. Karviila; Shevoga s h e ~ g;0. Sqiana chhuin ;Tel.
Tam. Adondai: Te!. Adonda Other Mulaw kadu ;Other name : Horse
name : Wag. redisk

207. Beans, scarlet runner : Phaseolus 224. Drumstick flowers : Uoringa oleifera
coccineus 225. Field beans, tender : D o i i c h ~ sIablat
H. Sem ; Other names :Sim. Wni. See no^ 36.
208.209. Bitter gourd : Momordica charwtia 226. Figs : Flcus cunia
S.. G . . H.. Kash.. P. Karrla: Kan. Hagol n. i>rrtnrrr; H,. Mar. Anjeer, Mnl.. Tanr
kai: MaL KoippakLo: Mar. Karle: 0. Te!. .4rhi'koi.
Kalaro. T N ~i'a~,akkai:
. Tel. Ankara 227 French beans : Phaseolus vulgaris
kori C;. f i ~ r r rti
~ . Naklo ; K:tn. tfuruii kayi;
210. Boraoee. raw : Gardenia gummifera hash. frarJ'.~hk o n . M n r t'harosbee;
p. F r m h'6Jn.
2 11. Bottle gourd : Lagenaria vulgaris
B.. 0.Lnu: G. Dlrdhi: H. L o ~ c k i :Kan 228. Ghosaln : Lufln cyllndrica
Sorekai; Kash. Zeeth; Ma1 Charango ; Mar. G r ~ h o s n l1'~. ~(;hrc~
. 1r1r.i.1'c.l.(;tr/hr
Mar. Pandhara bhopla; P. Chi' ;Tam beera.
Surai kai; Tel. Anapakaya ;Other 229. Giant chillies (Capsicum) : Capsicum
names : Calabash cucumber, Kaddu annuum vsr. g r o w
212. Brinjal: Solanurn meiongena B. Lankil (bilathi); H. Sagjyo mirchi;
B. Begun ; G. Ringna ;H. Baingan; Kash. Mrirchawangum ; Mal. Unda
Kan. Badane; Kash. Waangunt; Ma1 mulagtc; Mar. Bhopli mirch; P. Simle-
Vazhuthininga ; Mar. Vange ; 0. d t m irch ;Tarn Koda milagai
Baigan ;P. Baraun ;T a m Kathiri; Tel. 230. Ipomoea stems : lpomoea reptans
Vankaya; Other name : Egg plant B. Kolnlidarlta; Mar. Nalichi bhaji; 0.
21 3. Broad beans : Vicia faba Kandamul? danka.
B. Ma khan sim ;G. Fqfda papdi ;H. 231. Jack tender : Artwarpus heterophyilus
Bakla; Kan. Chapparadavare; Mal. B. Acnchar; G. Kawlaphanas; H.
Avarakka; 0. Simba; T a m Avarai; Karhak-Kas Hahsu (yelrj) ;Mal.
Tel. Pedda chikkudu Idichakka ;Mar. Phanas; Panasa .
2 14. Cauliflower : Brassica oleracea, var. katha; T a m Pila pinju; Tel. Panasa
botrytis 232. Kanthan kathiri : Solanurn
B., G., H., Kask,Mar., O., P. Phulgobi; xanthocarpum
Kan. Hukosu; Tam. Kovippu; Other G. Bhony ringni; H.Kateli; MaL, Tam.
name : Olkapi. Kandan Kathiri; 0. Bheji baigana ;
215. Celery s t a h : Apium graveolens var. Tel. Vakudu muiaga.
duke 233. ~ a n k d a Momordica
: dioica
B. Randhicni ;H. Ajmud. H. Golkandra ;hlal. Erimapasal; Tam.
216. Chaltha : Diileaia lodica Paluppakkai, Tel. Akakara ;Other
G , Mar. Kammbel; Other name : W v a name : Karantoli
2 17. Cho-cho-msrrow : Sechium e d u k 234, Karonda : Carism carandas
Kan. Seeme badane; 0.Phuti knkudi; 235. H. Karonda.
Tam. Seemai kathirikai; Tel. Seema 236. Kheksa : Momordica cochinchinensis
vankayi. G. Karapata ;H. Kheksa; Other
218. Cluster beans : Cyamopsis names : Kakrol Bhat karela.
teitraponoloba 237. Kovai : Coccinia cordifolia
B. Jlrar sim ;G. Govar; H. Guarki- B. Telakuchu; G. Ghole gluru; H.
phalli; Kan Gori kayi; Gunrki-phalli; Konduri; Kan. Tondekayi; Mal., Tam.
--Urn.. K o f h a w m ;Mar. Govari; Kova kai; Mar. Tondale; 0. Xundum
0 . Guanra chhuzn ;T.Fumdi- pi^&;
TeL Goruchikkudu.
-
Teb ponda
- kayi
238. Knol-khol : Brassica olerasea, var.
219. Colocasia stem : Colcorrsia caulmp
antiquorum a Olkopi. G., k a r . Ndl-it01;H. Kohl-
B. K ~ h i dl o n u ;H. Awi-ki-dandi; rabi; Kash. Mo'nd: 0.Ulkobi; P.
Kan Kesu danru ;Mal. Chembin Ganth gobi
 - .

Planning Diets - I1
239. Ladies fingers : Abelmoschus esculenhls 257. Rape Giant stem : Brassica aapus
B. Dherash; G . Bhinda ;H. Y.Bhindi; B. Sorisa danta; G. Rainu zad; H .
Kan. Bende; Kash. Bindu; Mal., Tam. Sarson-ki-dandi; 0. Sorisa nada.
Veridakkai; Mar.. 0 . Bhendi; Tel. 258. Red gram,tender : Cajanus c d a n
Benda k a y i ; Other name: Okra
259. Rhubarb stalks: Rheum emodi
240. Lakooch raw : Artmarpus lakoocha B. Reuchini danta; H . Revand chini;
H. Barhar (kacha); Kan. Vatchuli; MA. Vaiiyath thandu.
Mar. Wotomba ; Tel. Kamrna regu.
260 Ridge gourd : Luffa acutangula
, 241. Leeks : Allium porrum B Jhinga ; G . Turia ; H. Torai; Kan.
Fl Piyaj (bilati) ;H. Lasson (vilayiri); Heemikai; Kash. Turrel; Mal.
Kash Pman ;Mar. Khora! ;0.Rasuma Peechznga ;Mar. Dodka ;0 . k n c h i ; P.
(biiati). Kali tori; Mai. Pirkkankai; Tel. Beera
242. Lotus stem : Nelumbium nelumbo kayi
H. Kamal gatta ; Mal., Tam. Than~ara 26 1 . S a n g ~ h - p h a:l Dioscorea puber
thandu; Tel. Thamam koda.
262. S d e m p flowers : Crotalaria juncea
243. Mango green : Mangifera indica B. Shon ;H . Sanai-ka-phool; Kan
B. Am (kanchaj ; G., Ambo ; H. A m , Sanalu; Ma1 Wucka poo; Mar. Tag;
Kan. Ma uinakayi; Mal., Tam. Manga ; Tam. .Sannappu sanal; Tel. Jonumu
Mar. Amba; 0 . A n ~ b u(kancha); P. Am pu wu.
(hare) ; Tel. !\.lamidi kayi.
263. Silk-cotton flowers : Bombax malabari-
244,245. Mogra cum
246. Nisorha flowers : Cardia dichotoma H Semal-ka-phool ; Kan. Reshme-
B. Bahubara ; H. Losom ; Kan. Chikka hattine huvic : Mal. Poola poo ; Tam.
challe; MaL Cheruvin; Tam. Nafuvili ; Ilavarn puvu; Tel. Boorugu puvvulu
Tel Chinna nakkeru 264. Snake gourd: Trichosanthes anguina
247. Onion stalks : Allium cepa B. Chichingo ; G. Pandola; H.. 0 .
B. Piyaz kali :G. Dunglina dakkad i ; H. Chachinda ;Kan Padavalo ; Mat.
@az ; Kan. Ferulli soppu ; Mal. Ulli Padavalangu; Mar. Padwcl; Tam.
thandu ; Mar. Pati; 0. Piaja sandha; Podalangai; TeL Potla kayi.
Tam. Vengayo rhandu ;Tel. Ulli kadalu 265. Spinach stalks : Spinacia oleracea
248. Papaya, green : Carica papaya
B. Pempe (kancha) ; G , Papcyi; H .
. B. Palongdanla ;H, P. Palak-ki-dandf ;
Mal. Vasalicheera thandu ; Mar. Palak
Papira; Mar. Papaya; Kai. Parangi; derh ; 0 . Palanga nada : Tam. Pasalai
MaL Omakaya; P. Ka!chu pcpita ; ~ h a n d u;Tel. Bacchaln kada.
.Tam Pappali k a i ; Tel. Boppayr k a y i 266. Suridakai : Solanum towusn
249. Parwar: Tdchcsanthes dioica B. T i t h i g u m ; Kan. Sondekai: Ma1
8.Fatol; G Padval: H . Parn3al; Mal. Sundakka ; T a m Sundci kkai; TeL
luoralarn ;Mar. Parn,ar; 0 . Potala ;TcL Wsthi kayi.
Koqmupoth.
267. Swu, :beans : Canavalia gladiata
250. Peas : Pisum sativum B. F ~ r hsin: ; C . Taravarsli~ivel; H .
B, H., Kash, P. Mator; G.. Mar. Bara sem ; Kan. Tambekai l Mal. Val
Vatana; Kan.. Tel. Hatani; Mal., Tam. avana; Mar. Abaichi sher~g; 0.
Pattani; 0 . Malara. Maharda ; Tam. Kathu thamharlam ;
2511. Pink beans : Phaseolus sp. TeL Adavi thamma ;Other name :
B. La1 sim ;G . Valore; H . Babn'l; Kan. Makhan sim.
, Kempu huruli; MaL Chuvana avara; 268,"Tetrolobar bean : Lotus tetragonoiobus
0 . Nali simba H Hatna-sirmi; Other name:
252. Plantan flower : Musa sapientum Winged pea.
B. Mocha; G. Mar.Keiphoo1; H . Kele- 269. Tinda : Citrullus vulgaris
k e p h o o l ; Kan. Balemotho ;Mal. T a n G . Tadabuch; H . Tinda ; Other narne
Varhapoo; 0.Kadali bhanda; P. Kele R0ur.d gourd.
dc-phool; Tel. Arati puv;u.
270. Tomato. green : Lycopersicon
253. Plantam, green : Musa sapientum esculentum
B. Kela (kanch) ; G . Kela ;H., P. Kela B. Biiathi begun ; Kash. Ruwangan ;
(hara): Kan Bale k a y i MaL. tan^ Mal, T m . Thakkali; Other names :
Vazhakkai; Mar. Kele; 0 . Bantala Love apple.
' kadoli; Tel. Arati k ~ y i .
27 I . Vegetable marrow : Cucurbita p e p
254. Plantain stem : Musa sepientum B. Dhudul; H. Sqjied kaddu; Kan.
B. Thor; G. Kelanu thed; H . Keleka- Dilpasand; Kash. Kaashir al: Mar.
tuna ; Kan. Dindrr ; Mal. Unnipindi; Kashi bhopla; 0.Colu phuri kakari;
Mar. Kei'icha khunt; 0.Kadall manja ; Other name : Field pumpkin.
Tam. Vazhai thandu ;Tel. Arati doom
272- W a k r chesttiut : Tmpa bispinosa
255. Pumpkin : Cucurbita maxima 273. R. Faniphal; G . Shingoda; H, Mar.
B. Kumra; G..Kohlu; H . Kaddu; Kan. Shingara ;0.Pani singhara ; Tel.
K u r n h l a ; K a n Paarimal; Mal. Kubyakatr;.
Mathan ; Mar. La1 bhopla; 0 .
274. Water lily flowen : Nymphaeanouchali
Kakharu ; P. Si:clphal; Tam.
G . Nilopal; H . Bhent-ka-phool; MaL
Parangikkai; Tel. Gummadi k a j i
Vellambalpoo ;T m . Allithamam ;Tel
256. Pumpkin flowers : C u c ~ r b i t amaxima T ~ l l lnr n 11, v n
Practical Manual - Part I NUTS & OILSEEDS Hingu; Kash Yangu'; M a l Tam
275. Almond: Pmnar .myg&1111 Petungayam; TeL Znguva
B., G. Kan., Kash Mal., Mar., O., P., 296. Cardamom : Elettda a r b m o m a m
Tam, TeL Badarn B. Elachi; G. H.. P. Elaychi; Kan.
276. Cashew nut : Aoocudhm occidentaie Yelakki; Kash Aa'l Budu 'a aa?; MaL
B. Hiili badam ;G, H. Kash. Mar., P. Elarhari; Mar. Veldoda; 0. Alaichi;
Kqju ;KM. Gem beda ;MaL Kasu Tam., Tel. Elakkai
andi; 0. Lanka ambu maqji; Tam 297- Chillies : Clpicom annaam
Mundiri pamppu ;Tel. Jeedi pappu 298. R , 0.Lanke; G. Marcha; H. Mirth;
277. Chilgoza : Pinur g e n r d h Kaa Menasina kayi; Kash March
H. Chilgoza; P. Rhi wangun; Mar. Mirchi; MaL Mulaku;
P. Mirchan ;Tam Milagai; Tel.
278- Coconut : Coeor nadfen Mirapakayi
279. R Narkel; G, H. Nariyal; Kan.
mengini kai; Kash Narjeel; MaL, 299. Cloves : Syzyglam aromdieam
Tam. Thenga ;Mar. N ~ m l 0.
; Nadia ; 300. B, 0.Labang; G. H, Mar. Liavang;
P. Cola ;TeL Kobbari Kan. Lawnga ;Kash. Ruang; MaL
Tam. Kmmbu ;P. Long; Tel.
280. Garden mess seeds : Lspidinm u t l m m Lowngalu
See No. 81.
301. Coriander : Conindram rrtlvllm
281. Gingelly seeds :S e u m a a hdlcam B, G. H. 0, P. Dhania ;Kan.
R. H, Mar.. P. Til; G., Tal ;Kan. Kotharnbari; Kash Daaniwal; Mal.
Acchellu ;M a l Tam. EUu ;0.Rasi; Kotharnbalari; Mar. Dhane; Tam.
TeL Nuvvulu ;Other name : Sesame Kothamalli vidai; Tel. Dhaniyalu
seeds.
302. Cumin seeds : Cnminam eyminnm
282- Groundnut : Ar8chis hypopca B, H, Mar..O., P, Jim; G. Jim; Kaa
283. B., 0. China badam ;G. Bhoising :H, Jeerage; Kash Zyur; MaL Tam
Kash, P. Moongphali; Kan KadPrle Jeemkam ;TeL Jeelakatra
kayi; Mal. Tam Nilakkadalai; Mar.
303. Fenugreek seeds : Trigoneila foenam
Bhui mug; Tel. Vemmnaga
gnecpm
284. Jungli badam : Stercalh foetld. B., G. H, Mar. 0, Methi; Kan.
TeL Yenuga badom. Menthe ;Kash Meeth; Ma1 Uluva; P.
285. Linseed seeds : Linam aritatlrrimam Meth ;Tam. Venthayam ;TeL
B. Tishi; G. H, P.Alsi; Kash A'lish; Men thulu
Ma1 Cheruchana vithu; Mar. J a w s ; 304. Garlic :AUInm uUvllm
0. Pesi; Tam. Ali vidoi; Tel. Avise B. Rashun ;G., P. Lasan ;H. Lehsan ;
ginzalu Kan. Bellulli; Kash Ruhan ;MaL TeL
286. Mustard seeds : B n r r nigra
~ Vellulli; Mar. Lasoon; 0. Rasuna;
B. Sorse; G, H, P. Rai; Kan. Sasuve; Tam Ullipoondu
Kask Aasur; Mal, Tam. Kadugu ;Mar. 305. Ginger, fresh : Pnzlbcr omcinde
Mohori; 0. Sorisa ;Tel. Avalu B, 0.AdPr; G.Adu;H, P.Admk; Kau.
Shunti; Mal, Tam. Zqji; Mar. Ale; TeL
287. Niger seeds : Gaizoth abyuiniu AUa rn
R R a m til; H.Kala til; Kan. Ourellu;
Mar. Karale; Tam. Kattelu; TeL 306. Kandanthippili :Piper kngam
Valrrulu ;Other name : Surgujb Mal. Tam Kandan thippili;. 0. Pipali
288. Oyster nut : Telhiru pedat. 307. Lime peel: C h r mediu mr. acid.
289. Pistachio nut : H N c h Vera
B. Lebur khosa; G. Limbuni chal; H
B.Pesta; G., H . Kaa, M a l M*. 0- Neebu ka chilka ;Km.Numbe sippoi
P, Tam. Tel. Pisfa ;Kash Jalgtua Mal. Chemnamnga tholu; Mar.
Limbsal; 0.Lembri chopa ;Tam
290. Piyal seeds : Baehmanh htlfoiia Elumkham thol; TeL Nimma thokku
G, Mar. Chamli; H, B. Piyal; Kan.
308. Mace : Mydrtla fngranr
Narkal; Tam.Sami patuppu ;TeL
B, 0. Jayitri; G. Mar. Jaypatri; H.
Sampappu ;Qther name : Chimdi
Javithri; Kash. Jalwatur'; Mal. Tam.
29 1. Safllower seds :C8rth8a1ur tlndoriur Jathipatri; Tel. Japathri
H. Kardi; TeL Kusuma ginzalu; Other
name : Kusumbh seeds. 309. Nutmeg: M y r i d u f n g n n r
B, G. H, Mar., 0.Jaiphal; Kan., TeL
292. Sudower seeds :Heii8nthm mnuoa Jqji kayi; Kash Zaaphal; Mal, Tam
-B, P. Surqi mukhi; H, Mar. Surya Jathikkai
mukhi; Mal, Tam. Suryukanthi; Tel.
3 10. Nutmeg rind :M y d ~ t l u
frrmnr
Pdduthirugudu pu wu ginzalu
3 11. Omum : Tnchypermnm m m i
293. Walnut: Jnghm regla
R Joan ;H., P. &wan ;Kan. Oma ;
B., G.,H., P. Akhrot; Mar.Akhtvd: 0. Kash. Jaaweni; Mal. ~yrrmothakm;
Akhoot. Mar. Onva ;0.Juani; Ma1 Omum ;
Tel. Vamu ;Other name :Jumni
CONDIMENTS AND SPICES 312. Pepper : P i p r nlg-
294. Arisithippili: 313. B, 0. Golmarich; G. Man'; H, P.
B. Pipul; H.Peepal; Md, Tam Kalimirch; Kan Kari menrru; Kash.
Arisithippili; 0. Sarupipcrli
, Marutus; Ma1 Kurumdaku; Mar.
Mire; T a a Milagu ;TeL Miriyolu
295. Asafoetida: Fern1. Md.
G- H. Mar.. P. H i w : Kan, 0.
I B. Tetul; G. Amli; H. P. Imli; Kan
Hunise hannu ;Kash. Tamber; M a l
334. Cashew fruit : Anacardlum occidentnk
B. Hijli badam ;G . H, Mar., P. KGu
Planning Diets -

Tam. Puli; Mar. Chinch; 0. Tentuli; phal; Kan Geru hanhu; Mal. Kasu
Tel. Chintha pandu manga; 0. L a n b amba; Tam.
3 15. Turmeric : Curenmr domesttea Mundin pazham ;Tel Jeedi pandu
B. Holud; G. Haldhar; H. P. Haldi; 335. Cherries, red : Prunus cerasus
Kan. Anashina ;Kash Lader; Mal. H. Kash P. Gilas.
Tam. Madal ;Mar. H d a d ; 0. Haladi ;
336. Cherimoyer : Annona cherimolla
Tel. ~ ~ a s u p u .
H.Hanuman phal
FRUITS 337. Currants, black
I-L Munakka
3 16. Ambada : Spondiarr mangifera
R, H. Amra; Ken. Ambate; Mal. 338, Dates : Phoenix Qctyiifcra
Mampuli; Tam Mambulichi; Tel. 339. R Khejw, G. H, Mar., P. Khajur;
Amratabmu ; Other name : Indian hog Kan. Kharjoom; Kash. K h a i u r ; Ma1
plum Eethapazham ;0.Khqiuri; Tam
Pericham pazham; Tel. Kharjoora
3 17. Amla : Emblim ofncinails pandu
B. Amlaki; G , I-L Amla; Kan. Mal,
T a n Nellikai; Mar. Anvla ;0. Anla; 340. Durian : Durio zibethinus
Tel. Usirikayi; Other name : Indian Ma1 Durian pazham
gooseberry..' . 34 1. Figs : Ficus a d c a
3 18. Apple :Maiu yivestris B. Dumoor; G., H, Kash.. Mar., P.
G . Sdatjan; ?#,0. Sev; Kan. Sebu;
Kash Tsoonth ;Mar. S d a r chand;
_ AMeer; Kaa. Anjura; M a l Tam. Atti
p u h a m ; 0. Dimin; TeL Athipallu;
Other name : Tare1 Other name : Gullas
3 19, Apricot : Pmnus armeniaea 342. Gab: Diospyros embryopteris
320. H. Khoomani; Kgsh. Tser; Other B. H. Gab; Ma1 Panachi; Tam
name :Khubani. ' Tumbi; Tel Tinduki
321. Avacado pear : Persea amerkma 343. Grape :Wtls viniferaa
B. Kulunashpati; Kash. Goshtub tang; 344. B, H. P., 0. Angoor; G., Kan. ,Mar.,
Other nmle : Butter fruit Tam., TeL Draksha ;Kash Da'ch ;Mal.
Mundiringu
322. Bael fruit : Aegie marmdos
B., H, Mar., Eel; G. Bil; Tam Bilwa . 345. Grapefruit :Citrus pamdid
pazham ;Tel. Maredu pandu. 346. B. Bilati batabi Jambura; G, H.
Chakotrn ;Kash, Mar., Be'daana ;
323. Baincha: Fbcourtia India Ma1 Mmdripazham ;0. Bada angur.
B. Bincha; H. Bilangra; Mar. Kaker;
Tam. Sottai kala ;Tel. Purikatada;
Other names : Baichi. Batoko plum. 347. Guava, country : Psidium pajava
B. Paym (deshi); G. fJam p h d ; W, P.
324. Bamboo h i t : Bambusa arundinacea
B. Banser phal.
Amrud ;Kan. Seebe ; w.
Pemkka
(nanc); Mar. Peru ;0.Pjiuli (deshi) ;
325. Banana, ripe: Mum paradlslaea Tam Koyo pazham ;TeL Jamipandu
B. Kala (paka) ;G, H, Kash Kela ; 348. Guava, hill : Psidium catt9ey.num
Kan. Bale hannu; MaL Tam. Vazha 349. Harfarowrie : Phyiiaethus distichus
pazham; Kan. Kele; 0. Champa R Hun phal; K a Mal., Tam
kadali; A Kella; TeL Aratipandu Aranelli ;Mar. Rai avala ;Tel. Racha
326. Banyan tree fig^ : Ficus bengeiensis usirikayi; Other neme : Star goosebeny.
W. Bargad-ka-phal; Mal, Tam. Alum 350. Hoqrmed: Ericybe panicdata
pazham ;Tel. Ma wi pandu
35 1. Jack Buit : Artocapus h&rophylius
527.. Bilimbi: Avmhoa biiimbi B. Kanthal; G. Mar. Phanas ;N, P.
B. Kamranga ;Kan. Kamaleku ;0. Knthul; Kan. Halasu ;Ma1 Chukka ;
Karamanga. 0. Tel Panasa ;Tam. Pala pazham
,
328. Blackbeny : Rubus fruitkosus 352, Jam, safed : Eapenia malaceensis
H. Vilaiti-arrchu; P. Alish ;Other 353. Jambu fruit: Syzgium cumhi
name : Bramble. R Kalojam ;G. Jambu ;H. P. Jamun ;
329. Borooee : Gardenia gummifcra Kan. Neralai; Mal, Tam. Naga
H.Dikamli; Tam. Dikka malli; Tel pazham; Mar. Jambhool; 0.
Karingua. Jamukoli; Tel. Neredu pandu
330. Bread fruit : Artocarpus altiHs 354. Jurmata : Canthlum didyamum
B, H. Mador; Mal. Kadachakka 355. Kesaur : Pacbyrrhizus aaguhtus
331. Builock's heart: Annona ntkulat+ ' H. Sakalu.
B. Nona ;G. Mar. Ramphal; H.Nona 355. ffila pazham : Vaccinium Ieschenauitil
a m a ;Kan, TeL Ramaphala ;Mal. H. Kamunda. Mal. Tam., Kilo
Athachukka ;0 . Rqja ambn ;T a n Pazham ;Tel. Wakkai.
Ramsito pazham
357. Ko~kkapalli: Plthaceiiobium duke
332. Cape gooseberry : Pbysaiis pemvima R Tetul (bilati); G. Amligorns; H.
R Tepari; G.,Popta ;H. P. Rasbari; S l ~ h n Kan
; Seema hunise; MaL,
M4L Kodinellikkai; Mar. Tipari Tam. Korukkapalli; Mar. Chinch
333. Carambola: Avcrrhoa cuambola (vilaythi); Tel. Seema chinta Other
11 Y---,.L n n m r . Mnniln imli
Retiemi Manna! - Part I 558. K u s m fruits : Schieichcra trijuga B. Bahubam; H. Lasora; Kan. Chikka
H Kusum-ka-phaL chalk; Mal. Cheruviri; Mar. Shelvanr;
359. M u c h : Artocarpus iakooeha Tam. Narvalli; Tel, Chinna nakkeiu
B. Dephal-dahua; H.Badtar; K a n 380, Or;?np : Citrus aurnntium.
Vore huli; Mar. Worombe; Tam. 381. B. Kamala lebu; 6,P. Sanrra; H.
Ilagusam ;Tel. Kamrna regu Narangi; K a n Kirhilai; Kash
360. Langsat : Lansium domesticum Sangrar; Mar. Madhura naranga;
MarI Madhum namnga ;Mar. Sanrre ;
361. Lemon : Citrus limon 0.Kamala ;Tam. Kichiliparham ;TeL
B. h r i lebu ;6.Mohc .'imbu ;H. Bam Kamala pandu.
numbu; Kash Nyomb; Mal. Poo
naranga ;Mar. Limbu ;0. Kaguji 382, Palmyra fruit : Borassus flabellifer
lembu 383. B. Tal shush ;G. TaJ; H , Tar; K a n
Thati nungu ;Mal. Panam nungu ;Mar.
362. Lemon, sweet : Citrus iimetta Shindi shimni; 0. Tala ;T a m Fanai
B. Mithn lebu; G. Mirha limbu ;H . nungu ;Tel. Thafi~xtndu.
Mirha neebu: Kan. Gqia numbe; T a m
Kolinchipazham; Tel. GDjo nimma 384. Paniyala : Flacourtia cataphracta
pandw. B. Paniyala :H . Talis-patri

363. Lichi : NepheUum litchi 385. Papa : Gardenia letifolia

H . Lichi 386. Papaya, ripe : Carica papaya
364. Lichi, bastard : Nephelbm iongana B. Pepe (pakaj ;6 . Papaya ;H., P.
H AnSfaL Papfro; Kan Pharangi; Mal. Omakai;
Mar.Popai; 0. Amrur bhanda
365. L i e : Citrus aurantifolia (pachila) ;Tam. Pappali; Tel. Boppayi
B. Lebu ;G. Kadgi limbu ;H. Neembu ; pandu.
Kan. Numbe; Kash Nyomb ; Mal.
387. Passion fruit : Passiflore eduiis
Cherunamnga; Mar. Musumbe; 0.
388. G. Krishna kamal; Mai, Kireeda
GDngakulia lembu ;P. Nimbha ;T a m
poochad pazham.
Elumichai ;Tel. Nimma pandu
389. Peaches : Amygdalis p e r s i a
366. Lime, sweef Malta.
K P. Aarhoo ;Kan. Mamsebu; Kash.
367. L i e , sweet, Musammi :Citrus sinensis Tsun'un ;0 . Piccuu ;Other name :
H. Musambi .Safalu.
368. Loquat : Eriobotrya japoniea 390. Pears : R u n u s persica
H. K a s h Tel. Lokar ; Kan. Laquof ; B.. G.. H, Mar.. 0,P. Vashpari; Kan.,
MaL. Tam.-Lakorpazham ;Mar. Lukar ; Tam.. Tel. Bei-ikoi; Kash. l h n g ; Mal.
Other name : Japah plum. Sabarjil; Other name : Gorhbub.
369. Mahua ripe : Bassia iopgifolia 39 1. Perar : Randia uliginosa
B., G. H, Mar. Mahua; Kan. H i p p c ; 392. Persimmon : Diospyros k&i
Ma1 Poonamilupa ;0. Mahula ;T a m .
B. Gar ;Other narnc : Kilki.
;.
lluppai Tel. Ippa
393. Phalsa . Grewis ariaticat
Mango, ripe : M m d f c r . indiem H, P. Fnlsa
B,H. Aam ( p k u ) ; G . K e n ; Kan.
Mavina hannu; Kash, P. Amb; M& 394. Pine apple : Aoanas eomosus
T a m Mom pazham ;Mar. Amba B. Anorash; G.. H, Kan, M a r . P.
(piklela); 0. Amba (pachila) ;TeL Ananas; Mal. Kayitha chakka 0. .
Mamidi p n d u Sapuri Anasianas: Tarn Anasi
pazhdm ;%el. Anaja pandu.
37 1. Mangosteen : Garcinte mangostma
Kan. Tam. Mangusrhan 395. Pipal tree figs : Ficus reiigiosa
H. Piparka-pakua ;T a m Arasam
372. Matasurn: Antidesma gheaaembilia pazkam ;Tel. Ravi Pandu
373.
374. Melon, mu$ : Cucumis mtlo
B. Kharmy.; G., H, Mar., P, Tel. 397. Plum : P m n u s d m e s t i c a
Kharbooja Kash Kherbur ;T a m H . Alubokham ;Kash. Laar; P. A!adu:
Mulam pnz ham ;Other name : Tam., Tei. AQagoda
Cmtaiarap.
398. Pomegranate : Punica graaatum
375. Melar, water :Citrulius v u l g d s R Dalim ; G. Dalamb; K P. Anar;
B. Tarmyi; G , H. Tarblg'; Kan. Kan Dalimbari; Kash. Doa'n; Mal,
Kollangadi; Kash He'nd wend; Ma1 T a m Mathalam pazham ;Mar.
n a n n i r mathan ;Mar. Kalingad; 0. &limb: 0.Dalimba; Tel. Danimma
Tarvyia; P. Tarbda ;Tam. Darburini; pundu.
Tel. hchakayi.
399. Prunes: P m n u s salicina
376. Mulberry : Moms sp.
400. Pummelo: Citrus maxima
H. Shahroor; Kash. TuI; Tam.
Murukkorrai puzham;
.
B. Rotobi lebu; G. Mar. Papnus ;H.
Chakotra; Kan. Chakkota; Mal, Tam..
377. Mulchari : Minusops elend Bombilimas; 0. Barapi lembu; Tel.
H. Bakul; T a m Magilam ;Tel. Pampara nanasa ;Other name :
Vakulamu Shaddock.
378. Neem fruit: Maila a u d i m c h t s 401. Quince : Cydente oblonga
B. Neem phal; MaL. Tam. Veppam . B. Bael (bilatQ; H . Bihi; Kan. Seema
pasham ;Tel. Vapa p n d u dalimbe; Kash Romr soonrh; Tam.
hremaimadalai: TeL Seemadanimma
402. Raisins :Vitla vloifcra 423. Bacha : Eutropiichtbyr v d m .
B. G. H. Kash, O., P, TeLKishmish; B. Bacha; K,0. Backuw; P. J h a N i
Kan Drakshi :Mal. Mundiringa
424. Bali h M a
(unakku) ;Mar. Manuka ;,Tam.
Drakshai B. Kankda.

403. Raspberry 425. Bam : Martoccmbellor ormatus

H. Rush bhary. R Bam; 0. Bummi; Tam Kulaml;
Tel Mudibomnliday ;Other name :
404. Rayan : Mimusopa hemadrm Samp machli.
B. Khukhajur ; H. Khimi I
426. Baspata machlj :Allla collia
405. Rose apple : Syzygium jamboa B. Kqjoli; 0. Bunsputta; TeL Vella
B. Jamnrl; G. Gulab jambu ;Kan kalada.
Panneeralai hannu ;Ma1 Jambakka ;
427. Bata
Mar. Jambhool; 0. Chotapiiuli; Tam.
Pannirkoyya ;Tel. Gulob jamun B. Bata.

406. Sapota : Achar mpota 428. Bele : Slaiogobfu: glorlr

H Sapatu; Mar., P. Chiku; Mal., Tam, R Bele; Kan Abbmny ;MaL Wariee
poolah ;0. Gulathi; Tam IVullatan:
TeL Sapota.
Tel. Bullr-koka; Other name :
407. Seethaphal : Aaaoam rqoamora Gooloowah
B, 0. h a ; G.- Mar. Sitaphol; H, P.
429, Bhanger : Mugll4de
Sharua ; Kan. Tel. Seethaphalam ;.
430. R Bhangon ;Other name : Dhoka
Mal. Tam. . Seetha pazham ; Other
names : Custard apple. Sugar apple. 43 1. Bhangan bats :Iabeo bat.
408. Sika: Zizyphur N~OM
B. B4angan bata; H. Gootellah; 0 .
Dungudupomh ;Tel. Mom.
409. Star apple : Eogcnla jav8alca
432. Bhetki : Lmtcr alcmrlfer
H JambrooL
433. B Bhetki ;Kan. Koloi; MaL
410. Strawbemy: Emgut. Vera Chemballi: Mar. Khajum; C . Dumh;
Kash Istabari. Tern. Painnee meen ;TeL Pandu chapa
41 1. Thavittu pazham : Rbodomyrlna 434. Bhok
tomento88
Mal. Tam. Thavittu pazham ;0. Jangli 435. Big-jawed jumper : Lactahr lvtuin:
Kan. A&i meenu; MaL Adavu; Tam
piiuli
Cuthipu ;Tel. Suduma
412. Tiol-La-phal
436. Blue mussel :Mytllna vlddlr
413. Tomato, ripe : Lycopcnkoa a c a l a -
437. B O ~ I:w a n 4 0 atm
tnm
Kash. Ruwangum ;Mol, Trm. Takkoli
B. Bwl; H. Boalee; Kan. Bahle; Mat
Alfuvdai; Mar. Shivda; Tam Valai;
pzham
TeL Valuga
414. TomatiUo: PhyrUa ixourp
438. Bombay duck : Hupmdon nehereur
Other names : Maxicao husk tom-
B. Nehan; K a s Mar. Bombli; MaL
Jamberry.
Bummili ;Tam. Vangamvasi; Tel.
415. Tree tomato :C y p h o ~ n d n
betacm Vanamathlr
416. Tuki 439. Bug& chingri
416. Tuki : Dlorpyra melrnoxylon 440. Cat fish : Arlnr wna
Other name : Kend h. Shede; Mal. Vdia ena ;Mar.
417. Vikki pazham : Elmourpmr obloagur Shingaga; Tam. Keluthi; TeL Jellalu
6. Jalpai; Mal. Tam. Yikkipazham; 441, Chela : Chela phulo
Other name : Wild olive. 442. B. Chela; H. Dunnahru.
418. Wood apple : Urnonla mcldlulma 443. Chiki.
B. Kathbel; G. Kothu; H. Kaith; Kan
444. Chingu
Bele; Mal. Tun. Vilamparhom; Mar.
kk wth ;0.Kaitha ;Tel. Velegapndu ; 445. Chingri goda
Other name :Kapith R Go& -chi@
419. Zizyphus: Ztypho: jqloba 446. Chital: NotoptcmschhJ.
G, Mar. Bor; I-L &r; Kaa Yelachi; B. 0. Chital; Tam Ambattan
K d . Bre'y; Ma1 Tam Elanthe 447, Crab : RmtcpLuu splolgen
p z h a m ; 0. Bamkoli; Tel. Regu 448. B. Kankm ;G. Kamchlo; H. Kenkra;
pandu; Other names : Jujube, Indian K a a Aedk Mal. Tam. Nandu ;Mar.
plum Khekm; 0. Kankada; Tel. Peetha
449. Dhain: S d o n b rilondla
FISHES AND OTHER SEA FOODS
B. Dhain ;H.Baikar ;0.Jil-lung ;Tam
420. Air : Myrtnr r e l ~ g h a b Pala ketuthi; TeL Pedda chelwu Other
B. Air; I-L An; K a a Shede; MaL name : Siiond.
Kamru; Mar. Singala; 0. Alli; P.
C h a F ;Tam Cumboo kelutti; TeL 450. Fesha
451. B Fesha
Multi jella.
452. Fish me-'
421. Amlet
Other name : bran flour.
Anchovy :.Eagnrrllr
422. -. .
myatax
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