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