other hand one has to become very aware of the nutrient content
of foods and learn to combine them properly at every meal.
For healthy muscle and tissue building one requires proper
amounts of carbohydrate and protein rich foods. Carbohydrates
are all starchy and sugary foods. The main source of carbohydrates
should be whole cereals like whole wheat, corn, ragi, jowar,
bajra and rice. Besides this vegetables and fruits also give
are to be eaten in combination with protein foods. They are
dhals and pulses (channa, rajma,
moong,etc) nuts, milk and milk products-curd, cheese, paneer,
eggs and chicken, fish and meats. Each meal should be a combination
of cereal items and proteins foods e.g. bread and egg, bread
and milk or bread and cheese. Wheat, oats or ragi porridge
with milk or buttermilk. Cornflakes and milk. Stuffed roti
with curd or a glass of milk. Only bread and butter or only
bread and jam is wrong only roti and tomato chutney or roti
and sabji (vegetable) is wrong.
idli and sugar is not as good as idli and sambar. Please guide
children to make the right combinations so that they gain
weight properly. For lunch and dinner only chapati and sabji
or only lime rice or vegetable noodle is not right. The protein
item is missing. Chapati and sabji must have dhal, or an egg
or non-veg with it and some curd too if possible. Channa,
rajma and moong or horse grams are good substitutes for dhals.