||Raw apple-1 no.
||Carbs-20g, Proteins-1g, Total fats-1g, Dietary fiber-2g
||Apples are a good source of antioxidant polyphenols, dietary fiber, and vitamin C.
||Steamed Oats, uthappam
||Usually prepared with Oats-50g, upma rava-20g, onion, and tomato-40g, grated carrot-20g, coriander-10g, without oil on non-stick tawa
||Carbs-53g, proteins-11g Total fats-4g, Dietary fiber-4g
||Oats are a great source of manganese and phosphorus. They are also a good source of biotin, vitamin B1, magnesium, dietary fiber, zinc, and protein.
||Mint and tomato chutney
||Mint 30g, tomato 100g, green chilly 2, 1 tbsp flax seed powder, jeera 0.5tsp
||Carbs-7g, proteins-5g, Total fats-3g, Dietary fiber-2g
||Mint, and tomato are rich source of Vitamin C, calcium, potassium, fiber, antioxidant lycopene
||Steamed, milled rice
||Carbs-119g, proteins-9g, total fats-1g, dietary fiber-1g
||Milled or brown rice are packed with B complex vitamins, magnesium, phosphorus, manganese, selenium, iron, folic acid, thiamine, and niacin.
||Mixed veg curry
||Green peas 30g, carrot- 30g, cauliflower-30g, tomato 20g, 1tsp, ginger garlic paste, 1 tsp oil
|| 1 cup
||Carbs-11g, proteins-3g, fats-4g, dietary,fiber-2g
||Vegetables are packed with nutrients including potassium, folic acid, vitamin A, E, C and dietary fiber. green peas are good source of proteins, iron, vitamin K, magnesium, dietary fiber, folate.
||Tur Dal-20g, palak 50g, onion 20g, green chilly-3, 1 tsp oil
||Carbs-17g, protein-6g, fats-5g, dietary fiber-1g
||Spinach is a great source of vitamin A,C, calcium, iron, folic acid, and fiber. dal is a good source of calcium, iron, protein, potassium
||Curd-100g,1tsp cinnamon powder
||Carbs-5g, proteins-3g, total fats-4g, dietary fiber-1g
||Curd is rich in lactic acid, calcium, phosphorus and low in saturated fats and cholesterol
||Carbs-2g, proteins-3g, total fats-7g, dietary fiber-1g
||Almonds are good source of protein, calcium, potassium, magnesium and vitamin E.
||Whole moong sprouts
||Sprouted moong-30g, sprinkle some lime juice and a pinch of pepper
||Carbs-17g, protein-7g, total fats-0.3, dietary fiber-1.2g
||Whole moong is good source of manganese, potassium, magnesium, folate, copper, zinc and various B vitamins.
||Whole wheat atta-100g
|| 2 nos
||Carbs -69g, proteins-12g total fats-2g, fiber- 2g
||Whole wheat is good source of B vitamins, minerals including selenium, manganese, phosphorus, copper, and folate.
||Skinless chicken breast 100g, onion and tomato-40g, ginger garlic paste-1 tsp, green chilly-4, 2 tsp oil.
| 1 cup
||Carbs-4g, proteins-25g total fats-8g
||Chicken is rich in essential amino acids, and good in niacin, selenium, vitamin B5.