| Nutrition Guidelines |
We need to ensure an intake on balanced meals, with a special attention to carbohydrates and proteins throughout the 3 months. |
| Nutrient |
Sources |
| Carbohydrate |
Fruits, Oats, Wheatbranflakes, cornflakes, muesli, sweet potatoes, potatoes, whole wheat bread, wheat / ragi / bajra / jowar rotis, rice, brown rice, daliya, cous cous, quinoa |
| Proteins |
Eggs, chicken, fish, milk, curd, paneer, cheese, nuts, soyabean, tofu, beans and legumes |
| Good Fats |
Nuts, peanut butter, avocados, coconut oil, olive oil, rice bran oil, fatty fish |
| Micronutrients |
Fruits, vegetable salads / juices, smoothies, berries, dryfruits, nuts |
| Water |
Apart from plain water, you can include liquids like lemon water, coconut water, buttermilk, kokam water, fruit juices, etc. |
| Electrolytes |
Coconut water, Salted lemon water, Barley water, ORS / Enerzal |
