Health in your hands if you follow RDA (Recommended Dietary Allowances)

We have to consider some points while planning a Diet

• The whole calories must met with RDA +_ 50.
• Better to add two cereals in one meal like wheat and rice.
• Do not seived the flours for making chapathi because it reduce the bran quantity.
• Some refined flours are there like maida, corn flour should be taken in limited quantity.
• Fibre containing foods should be included in the diet.
• Protein containing food should be included more than three serving portions per day.
• Daily minimum 500ml of milk should be taken.
• Include atleast one small fruit in every meal.
• Egg white is better to preferable.
• Avoid egg yolk, fruit juices because it losses the vitamin c, fiber.
• Avoid to take more amount of salt and sugar.
• Tonned milk is preferable because it contains less fat.
• Half litre cooking oil is enough for one person per month.
• Adequate amount of water should be taken.

RDA TABLE: