Beruflich Dokumente
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FOGSI
Emcure
Dear Friends,
Teenage, is a period of dreams, to become successful and
beautiful, to achieve standards set by role models ! This is the transition
period between childhood and adulthood. Girls and boys gain significant
height, weight and muscle mass during adolescence. Balanced diet is
necessary to fulfil these demands. In reality, girls either eat too little or too
much. Food fads, likes for junk food and dislikes for home made food are
also very common. Many girls want to do well in studies and pursue a
career in future life. Every girl aspires to be smart and look beautiful. All
these goals can be fulfilled only with good diet and regular exercise. In this
endeavour, our slide show and booklet aim to educate girls about
nutrition, exercise and anemia.
The Federation of Obstetric and Gynaecological Societies of India
(FOGSI) is the largest organisation of Gynaecologists in the world
comprising of 22,500 Gynaecologists and more than 195 socieites all over
India. We are dedicated to women healthcare and awarness. "Smart Diet
for Teens" is devised and conducted by the Adolescent Health Committee
of FOGSI with the help of Emcure Pharma. We are planning to conduct
these sessions in various cities of India with the help of our enthusiastic
and expert committee members. Emcure Pharma has supported this
activity as part of their corporate social responsibility for which we are
thankful to them. We hope that teens as well as their parents and teachers
are benefited by our sincere efforts.
With Regards
Mrs.Jyoti Lalwani
Consultant Dietician
QUALITY
KEY
Fat (Naturally occurring and added)
Fats, Oils & Sweets
USE SPARINGLY
Sugars (Added)
These symbols show fats
and added sugars in foods.
Fruit Group
2-3 SERVINGS
Vegetable Group
3-5 SERVINGS
Bread, Cereal,
Rice & Pasta
Group
6-11
SERVINGS
FOOD PYRAMID
Cereals- provide carbohydrates e.g. chapatti, rice, rawa, jowar/bajrabhakris, poha etc.
Pulses, non-vegetarian foods and milk and milk products provide
proteins. Dals, whole pulses preferably sprouts or soyabeans are good
sources of proteins for vegetarians.
For Non-Vegetarians-white meat like chicken/fish is preferred over
red meat.
Skimmed cow's milk and milk products like curd is advisable for good
quality protein and calcium. Cheese and paneer are very high in fat and
calories.
Fresh fruits and vegetables are excellent source of vitamins,
minerals, fibre and water. 4-5 servings of different fruits and
vegetables daily will do the needful.
Oil and Ghee- Both should be consumed in restricted quantities.
Sugars use sparingly - jaggery is a good substitute for sugar.
These nutrients are required in our body for energy, body building,
repair of worn-out tissues, protection from diseases and good
health.
Calorie Requirements
BOYS
10-12YRS
2190 CALS
GIRLS
10-12YRS
1970 CALS
BOYS
13-15YRS
2450 CALS
GIRLS
13-15 YRS
2060 CALS
Balanced diet and regular exercise keep you fit and healthy
n
Exercise regularly
Benefits of Exercise
Preparation
Make dough from bajra flour by using hot water and salt.
Knead the dough well and divide it into 8 parts.
Roll out each part into thin chapattis.
Put little stuffing on one chapatti and spread.
Cover with another chapatti and press well to make a paratha.
Cook these rotis on a griddle on both sides without using oil.
Apply butter before serving (optional).
South Indian
Dill Idlis
Serves:4
Ingredients
Preparation
Grind the soaked rice with the grated coconut to a thick smooth paste,
adding a little water.
Wash the rice flakes, drain and add the buttermilk. Set aside for 10
minutes.
Grind the rice flakes in buttermilk to a smooth paste, add the jaggery
and grind further till smooth. Add this to the rice batter.
Add the chopped dill leaves and salt and mix well.
Check the consistency and now add a little water only if required so as
to get a thick batter.
Add the fruit salt to the batter and sprinkle a little water over it.
When the fruit salt starts bubbling, mix gently.
Spoon out the batter into greased idli moulds and steam for 8 to 10
minutes.
Serve hot.
East Indian
Hari Bhari Machhi
Serves 4
Ingredients
Preparation
Grind spinach leaves, mint leaves and green chilies to a paste.
Add the remaining ingredients and prepare a marinade.
Add the cut fish pieces, mix well and allow to marinate for 25
minutes.
Heat oil in the pan and cook for 10-12 minutes
Serve hot
West Indian
Chana and til chikki
Serves 4
Ingredients
Preparation
Roast til seeds on a slow flame till they are light golden in color and
keep it aside
Grease the back of a flat thali in the mean while
Heat the ghee in a pan and add jaggery to it
Simmer over a slow flame till it caramelizes and forms a hard ball when
you drop in cold water.
Add the roasted chana and til in the mixture and mix it thoroughly.
You may have to put the flame off during this process
When the mixture is ready then pour it over the flat thali and straighten it
into a thin layer with a rolling pin
When cool cut into square pieces and store in an airtight container
Concept design by
&
Associates:
Calonat - D