Day 5 report Date 06-09-2024
Ms. Ramya Kosuri Pastry chef, Freelance
expert chef Trained At Sunrice college, Singapore CAI- Hyderabad
She spoke about what is balanced diet and how it helps to avoid chronic
illness, The major macronutrients and micronutrients. Macronutrients like
carbohydrates, Proteins and fats while Micronutrients like vitamins(vit a,b,c,d,k
etc), minerals ( calcium, iron) fibre . Important notes- portion control and
moderation, meal timings and frequency are very importnact. Special considerations like cultural and
dietary preferences ( vegetarian, non vegetarian and vegan )
Mam says We should avoid processed food , trans fat , unhealthy fast
food. She told How to maintain a balanced diet? Whole grains, vegetables and
fruits , lean meat, eggs, dairy products, olive oil, nuts,seeds, 8 glasses of
water.
Her recommendations:
-
breakfast should be heavy fibre rich, carbohydrate and healthy fats, Lunch
-more protein and vegetables
Meal plan ---Breakfast - overnight soaked
oats with milk and mixed berries, chia seeds and nuts ( complex carbohydrates ,
fibre rich , healthy fats )
Lunch - quinoa salad, salad with brown rice
. Dinner - stir fried tofu with brown rice
and toasted nuts/ in indian cuisine vegetable khichdi, roasted eggplant
Snack-
greek yoghurt with honey and nuts, salad
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