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NATIONAL CADET CORPS
VICTUALS & NUTRIMENTS
COMPILED
BY
NCC DTE ODISHA TEAM
UNITY AND DISCIPLINE
INTRODUCTION
General
1.
The National Cadet Corps is the premier youth organization of our
Nation, having PAN India presence with approximately 15 Lakhs cadets
undergoing training throughout the year. It plays a vital role in grooming and
shaping of the youth and making them responsible citizens of the Country. As
part of training curriculum, NCC conducts nearly more than 1400 camps
annually. The camps serve to facilitate the Espirit-de-corps and on a large canvas
help in espousing the most cherished culture of the country i.e. ‘Unity in Diversity’
amongst all the cadets. Training camps in NCC are the culmination of Institutional
training for cadets. These must be conceived, formulated, planned and
conducted so as to achieve the training objectives in an optimum manner.
Training camps are conducted in NCC at various levels. A multitude of agencies
are involved in the planning and provision of resources for these camps and their
conduct is affected by geographical location, support from the State Govt,
availability of camping infrastructure, social and economic parameters, degree of
liaison with civil authorities/ local military units/establishment and numerous other
aspects. It is imperative that the conduct of the camps is executed in the most
professional manner to achieve establish training objectives.
Aim
2.
The aim of this paper is to lay down recommended guidelines for
Planning of Menu for and during the Conduct of NCC Camps.
Scale of Rations
3.
Scale of rations will be as per Logistic Manual (Green Book) 2005,
issued by HQ DG NCC. As far as possible and preferably rations will be
purchased from Govt controlled shops. A especially appointed Purchase
Committee will purchase any items which cannot be procured from these
sources.
Purchase of Rations and Camp Necessities
4.
Wherever ASC Depots/Govt agencies/Govt Controlled shops are
located in the same place or near about the Camps, the rations will be purchased
from them in exceptional cases, if it is cheaper than ASC/Govt supply, ration
may be purchased from open market, Such purchases will be made from a
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5.
reputed shop/dealer who issues printed cash memos/bills, through the
Purchase Committee after following the laid down “Nodal formalities/ from
government run cooperative stores.
6.
The Purchase Committee will be promulgated in the CRO and
composition as under:(a)
Regular Officer/Whole Time Lady officer - Presiding Officer.
(b)
One ANO - Member.
(c)
Two Seniors Cadets - Members.
7.
Members of this Committee will be changed at least thrice during the 10
days camps and four times during the 12 days camp, however, senior cadets
should be changed daily to avoid them missing out on training. The purchase
committee will be responsible for making all purchases from local sources.
Number of Cook Houses
8.
Only one cookhouse will be established in the camp except in camps
like All India trekking Camp where cooking will have to be done at more than
one place. Cooking will be done centrally and there will be a common menu for
all. However, a separate dining hall will be established for PI Staff and a separate
dining hall for the civilian staff. Camp Officer’s Mess will be established and food
from the cookhouse will be served in the Officers Mess. The services of the
Officers’ Mess will be utilized by all regular officer officers and ANOs. During
the camps, the GCIs may be permitted to dine in the officers’ mess.
Cookhouse(s) be est at max possible distance from the latrines.
Stores
9. (a) As far as possible, the QM Stores should be housed in a permanent
accommodation. Where permanent accommodation is not available, the
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same may be established in tentage, however, safety and security aspects
must not be compromised.
(b) It will be ensured that stores are properly stacked off the ground to avoid
damage by white ants/ rodents and elements of weather.
(c)
The stores should be sited away from the cadets’ lines and sentry
should be posted round the clock.
Cook House
10.
Food. The quality of food in the camp should be of high standard and
purchased from auth agencies or reputed dealers. It must be ensured by the
Purchase Committee. The food items must be stored properly and the storage
area should be free from insects and rodents. The food must be adequate and
no wastage of food must be ensured. All precautions should be taken to
ensure that no case of food poisoning occur in the camps. A sample of
food provided to cadets will be preserved for 36 hours after the meal is
served.
11. Cooking and Serving of Food. The following points need attention:(a)
All preliminaries such as cutting, peeling and washing of food items
will be done in a separate room/ tent. Peelings and cuttings will never be
done on the ground or on gunny bags. Proper preparation tables, cutting and
chopping blocks will be used for the purpose.
(b)
The food must be properly cooked and cooking must be so timed that
food is ready only a few minutes before the time of distribution. The food
should be served hot except in the case of cold dishes, which are served
cold.
(c)
The food should be served in an organised manner. Proper
arrangements should be made to keep food for those on duty.
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(d) Regular inspection of the hygiene, sanitation and cleanliness of the cook
house staff and utensils should be carried out.
(e)
Wastage of ration/cooked food is avoided by ensuring:(i) Ration as per the feeding strength and the ‘Bill of Fare’ must be
issued and cooked.
(ii)
Avoid over peeling, use of excess oil, condiments, salt & sugar.
(iii) Food is cooked in time and served hot.
(iv) Cadets should be made responsible for serving under the
control of the Messing Officer.
(v) No one except cadets will be served in the cadets’ Mess.
(vi) Same food should be served to Officers, ANOs, GCIs, PI Staff,
Civilians and cadets.
(f)
Cook House-Notice Board. Every cook house will display a notice
board with the following orders/statements:(i)
(ii)
(iii)
Sanitary rules.
Nominal roll of cks and other servants working in cookhouses.
Duty roaster of cooks.
(iv) Medical
inspection
of
cooks
Inoculation/vaccination state of cooks.
(g)
(FFI
record)
Current Bill of Fare.
(i) Daily scale of rations fixed for the camp.
(ii) List of furniture and utensils in cook house.
(iii) Daily expenditure.
(h)
Soakage Pits
Each cookhouse will have a soakage pit 6’ deep
and 4 ½ ‘ wide. These pits will be fly proofed, filled with lime stone/brick and
covered with a top layer of earth.
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Cook House Sanitation
11.
Cook Houses must be kept scrupulously clean at all times.
Waste food will be buried/ burnt in refuse pits, which will be located away
from the cookhouses. Each cookhouse will be provided with soap and
water treated with potassium permanganate for washing hands.
(a) Cook Houses must be fly proof, if necessary, by
improvisation. Camouflage nets if available can be used
otherwise three mosquito nets will suffice to cover the cooked
food and cut vegetables. Mosquito nets can be obtained by
units from Salvage Depot.
(b) Pyrethrm 0.1% in kerosene oil will be sprayed for direct
killing of flies as and when required. Fly flaps and serviceable
hand sprayer will always be available in the cook Houses.
(c) ‘Choolas’ will be built one foot above the ground level to
avoid dust getting into the food. Chimneys will be improvised to
avoid smoke nuisance in the Cook Houses.
(d) Proper platforms will be built for washing utensils and
keeping water containers.
(e) Sullage water should pass through grease traps if disposal
is done through soakage pits.
(f) Floor of the cook houses will be mopped twice regularly and
kept scrupulously clean
12.
Sanitary Rules for Cook Houses.
(a)
No person will be employed in any capacity in cookhouse for
handling the food of troops and cadets who is a carrier of typhoid, fever
or para typhoid fever or who is suffering from dysentery or diarrhea or
from venereal disease in an active state. Before men are so employed,
they and their medical history sheets will he inspected by a Medical Officer
who will certify that they are fit or otherwise for the purpose.
(b)
A nominal roll of all such men will he hung up in the cookhouse.
This roll of all such men will contain columns regarding the date on which
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the men were taken on or struck off the duties and a column for the initials
of the medical officer who passes the men as fit for the duties.
(c)
A basin and clean water, soap, a nail brush and a clean towel
will be provided in each cookhouse. All men employed as cooks and for
handling of food will keep their nails trimmed and will invariably wash their
hands before they handle food.
(d)
No personal clothing, necessaries or private property of men
employed in the cookhouse will be kept there nor will men perform their
toilet activities or wash and dry their underclothing in the cookhouse.
(e)
Smoking in the cookhouse is strictly forbidden.
(f)
The messing officer will be responsible that there is always
sufficient supply of clean cloth available for washing and drying dishes
and cooking utensils. The cloth used for handing hot and sooty vessels
will be separate and distinct. After the last meal cloths will be boiled in
water containing washing soda and hung to dry.
(g)
All pots and pans will be freed from grease, cleaned, and dried
after the last meal and stored on shelves or in a well-ventilated room or
cupboard set aside for the purpose. No red mud will be used in the
external surface of the vessel.
(h)
The cookhouse sinks, tables, chopping blocks, cutting
boards, pastry slabs, mincing machines, knives, forks and spoons and all
other utensils will be kept as clean as possible when in use and will be
thoroughly cleaned after the last meal. All utensils when not in use will be
kept in the places allocated for them and will be available for inspection
at any time.
(j)
Only food which is to be used during the current day will be kept in
the cookhouse. When not in process of cooking or when in
preparation for cooking, it will be protected from flies in fly proof food
safes.
(k)
Food scraps, vegetable peelings and such like refuse will not
be thrown on the floor but deposited in covered refuse bins provided for
the purpose.
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(l)
All cutting of pastry will be done on the cutting boards and
pastry slabs provided for the purpose. Peeling and washing will never be
done on the ground or gunny bags.
(m)
The Bill of Fare for the week will be hung up to be made
available for reference in the cookhouse. A notice board will be displayed
in the cookhouse.
(n)
Adequate arrangements will be made for the washing, rinsing
and sterilizing of eating and drinking utensils. In the absence of more
satisfactory arrangements these processes will be carried out in three
drums placed over a kettle trench. The first (washing) drum will contain
hot water and soap; the second (rinsing) will contain hot water and soda
while the third (sterilizing) will contain water kept constantly boiling during
the period it is being used. The drums will be clearly marked WASHRINSESTERILISING.
(o)
Daily inspection of the cook house will be carried out by Med
Offr/ rep and remarks endorsed in the register which is to be put up to
Camp Comdt daily immediately after the inspection. In addition, Camp
Comdt will also inspect the cook house daily.
(p)
Any defect in the cooking apparatus or in the utensils will be
reported at once by the cook house in charge to the Quarter Master/
President Mess Committee.
(q)
All excess water will be dried up after scrubbing. In camps
cookhouse floors will be kept as clean and as dry as possible.
(r)
Cooking fuel other than those for immediate use will be kept in
a separate store.
(s)
A notice board will be displayed with following.
(i) Scale of ration entitled to cadet.
(ii) Bill of Fare.
(iii) FFI record of the cook house staff.
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13. Cooks.
(a) Cooks should be contracted well in advance by QM and he
must tell them that they will be employed only if they produce
medical certificate with dates of vaccination and TAB inoculation.
Their nominal roll showing dates of vaccination and inoculation will
be exhibited in the Cook House.
(b) All cooks and other food handlers will be medically examined prior to
employment i.e. before the commencement of the camp. Cook and servers
normally contact the QM about a fortnight before the commencement of the
camp and they are also employed as labourers for setting up the Camp.
(c) Persons who have suffered from typhoid group of fever or infective
hepatitis in the last one year or are suffering from dysentery, diarrhea, sore
throat, common cold, boils and wounds on fingers should not be employed
in the Cook House or food handling duties.
(d) Cooks and other food handles will invariably wash their hands with soap
and water prior to commencement of work and after every visit to the
latrine/urinal. Adequate hand washing facility, e.g. water, soap, nail brush
and clean towels will be made available. A water drum with tap will be
provided for this purpose.
(e) Cooks will always maintain a good standard of personal hygiene. They
will be cleanly dressed and provided two sets of special cooks clothing each.
They will wear white caps/turban while working.
(f) Cooks will not be permitted to sleep or keep their private belonging in
the Cook Houses. Smoking in the Cook House will be forbidden.
14. Utensils.
(a) All cooking utensils will be scrupulously cleaned after each meal with
ash and water. These will ‘cleaned from outside regularly to avoid
accumulation of soot. Brass utensils will be tinned.
(b) Preparation table to cut vegetable will be provided in the Cook
House. This table will have marble/metal sheet top.
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(c) Condiment containers will be regularly cleaned and neatly
arranged.
(d)
Tables and cutting boards in the Cook Houses will be
cleaned by scrubbing with hot water containing soda every day.
(e) Milk will be boiled immediately on receipt. Utensils for milk
wil be cleaned with brush, soap and hot water.
(f) Sufficient supply of clean dusters for cleaning and drying of
cooking utensils and dishes will be ensured. Such dusters will be
washed with soap, washing soda and water after the last meal
every day.
14.
Food.
(a) All vegetables will be washed in water mixed with bleaching
powder at the one tea spoon of bleaching powder in four liters of
water. After that the vegetables will be washed in clean water and
then cut or peeled.
(b) Cooked food will be kept covered at all times. Chapatis will
be kept in the chapati baskets provided with a detachable cloth
lining which will be washed regularly; Cooked rice will be kept in
suitable metal containers
(c) No left-over food will be served during the next meal as the
germs of food poisoning often multiply during storage of such
food.
(d) Left over food and other waste and refuse from the cook
house will be deposited in the refuse bins with cover. A refuse
bin for this purpose will be placed on a raised platform near the
cook House.
(e)
15.
Chapatis will be rolled on clean wooden boards.
Layout of Cook Houses.
(a) Cover on top should be provided with tarpaulin which should slope
one foot to every four feet on the sides.
(b) Side walls should be of tin or asbestos sheets to avoid fire risk.
‘Canvas’ would only be used if the above sheets are not available.
Sufficient quantity of loose earth for firefighting will be kept near the Cook
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Houses.
(c) ln case of permanent or regular camp sites, the Cook House floor
should be cemented and permanent cooking range constructed.
(d)
Improvised chimneys should be built to avoid smoke nuisance.
(e) LPG, instead of fire wood, will be used in the cooking range as it will
more economical.
(f)
lt also reduces smoke and results in better preparation of food.
(g) Cook house should be so sited that it does not get flooded with rain
water.
(h) For economical use of LPG, the feeding strength of the Cook House
preferably should not be less than 300.
(j) Cook houses should be sited atleast 50 yards away from the living
tents and should not fall on the route to bath room and latrines.
16.
Dietary Guidelines and Changing Lifestyles. The economic transition
has transformed the way people live. Changing lifestyles of people both in rural
and urban areas are seen to alter the very structure of our society at a rapid pace
today. The shift from traditional to 'modern' foods, changing cooking practices,
increased intake of processed and ready-to-eat foods, intensive marketing of
junk foods and 'health' beverages have affected people's perception of foods as
well as their dietary behaviour. Irrational preference for energy-dense foods and
those with high sugar and salt content pose a serious health risk to the people,
especially children. The increasing number of overweight and obese people in
the community and the resulting burden of chronic non-communicable diseases
necessitate systematic nutrition educational interventions on a massive scale.
There is a need for adoption of healthy dietary guidelines along with strong
emphasis on regular physical exercise. Today, the multiple sources of health and
nutrition related information tend to create unnecessary confusion amongst
people. This paper makes an attempt to inform us on matters of everyday
nutrition in a user-friendly manner and thus, aims to influence our dietary
behaviour besides dealing with nutritional requirements of NCC cadets involved
in rigorous and arduous working schedule.
17.
Nutrition is a basic human need and a prerequisite to a healthy life. A
proper diet is essential from the very early stages of life for proper growth,
development and to remain active. Food consumption, which largely depends on
production and distribution, determines the health and nutritional status of the
population. The recommended dietary allowances (RDA) are nutrient-centered
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and technical in nature. Apart from supplying Nutrients, foods provide a host of
other components (Non-Nutrient Phytochemicals) which have a positive impact
on health. Since people consume food, it is essential to advocate nutrition in
terms of foods, rather than nutrients. Emphasis has, therefore, been shifted from
a nutrient orientation to the food-based approach for attaining optimal nutritional
status. The dietary guidelines ought to be practical, dynamic and flexible, based
on the prevailing situation. Their utility is influenced by the extent to which they
reflect the social, economic, agricultural and other environmental conditions. The
guidelines can be considered as an integral component of the country's
comprehensive plan to reach the goals specified in the National Nutrition Policy.
A variety of foods, which are available and are within the reach of the common
man, can be selected to formulate nutritionally adequate diets. While there are
only four accepted basic food groups, in India, there are a variety of food
preparations and culinary practices. Different cereals/millets are used as staple
food, apart from a variety of cereal/millet/pulse combinations in different regions
of India. The cooking oils and fat used are of several kinds. The proposed
guidelines help to formulate health promoting recipes and diets which are regionand culture- specific. It is difficult to compute standard portion sizes, common to
all regions of India nevertheless, attempts are made to give portion sizes and
exchanges.
CURRENT DIET AND NUTRITION SCENARIO
18.
Health and nutrition are the most important contributory factors for
human resource development in the country. India has been classified by the
World Bank
as a country with a lower middle income. Amongst the Indian
population, about 28% in the rural and 26% in the urban areas are estimated to
be below the poverty line, which is defined as the expenditure needed to obtain,
on an average, 2400 Kcal per capita per day in the rural areas and 2100 Kcal
in urban areas. Long-term malnutrition leads to stunting and wasting, noncommunicable chronic-Diet related disorders, increased morbidity and mortality
and reduced physical work output. It is a great economic loss to the country and
undermines development.
Common Nutrition Problems
19.
Protein Energy Malnutrition (PEM), micronutrient deficiencies such as
vitamin A deficiency (VAD), Iron Deficiency Anemia (IDA), Iodine Deficiency
Disorders (IDD)and vitamin B-complex deficiencies are the nutrition problems
frequently encountered, particularly amongst the rural poor and urban slum
communities. Undernutrition starts as early as during conception. Because of
extensive maternal undernutrition (underweight, poor weight gain during
pregnancy, nutritional anaemia and vitamin deficiencies), about 22% of the infants
are born with low birth-weight (<2500 gms), as compared to less than 10% in
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the developed countries. Persistent undernutrition throughout the growing
phase of childhood leads to short stature in adults. About 33% of adult men and
36% of the women have a Body Mass Index (BMI) below 18.5, which indicates
Chronic Energy Deficiency(CED). In the case of vitamin-A deficiency, 0.8- 1%
of preschool children show the signs of Bitot's spots and night blindness. Iodine
deficiency disorders (IDD) are very common among large sections of population
in several parts of the country. About 167 million are estimated to be living in
IDD endemic areas. Iodine deficiency causes goiter (enlargement of thyroid
gland in the neck), neonatal hypothyroidism, cretinism among new borns,
mental retardation, delayed motor development, stunting, deaf-mutism and
neuromuscular disorders. The most important consequence of iodine deficiency
in mothers is cretinism in which the children suffer from mental and growth
retardation right from the birth. India is passing through the phase of economic
transition and while the problem of undernutrition continues to be a major
problem, prevalence of overnutrition is emerging as a significant problem,
especially in the urban areas. The prevalence of overweight/ obesity is higher
among the women (10.9%) compared to men (7.8%) in rural areas. The
prevalence of Diabetes Mellitus8 and Coronary Heart Disease (CHD) is also
higher in urban areas as compared to their rural counterparts.
20.
National Nutrition Monitoring Bureau (NNMB) surveys indicate that the
daily intake of all foods except cereals and millets (396 gm) in Indian households
is lower than the Recommended Dietary Allowances (RDA). The average
consumption of pulses and legumes like green gram, Bengal gram and black
gram, which are important source of protein was less than 50% of RDA.
Consumption of green leafy vegetables (<14 gm) and other vegetables (43 gm),
which are rich sources of micronutrients like beta-carotene, folate, calcium,
riboflavin and iron was grossly inadequate. Intake of visible fat was also less
than 50% of the RDA. The proportion of households with energy inadequacy
was about 70%, while that with protein inadequacy was about 27%. Thus, in the
cereal/millet-based Indian dietaries, the primary bottleneck is energy
inadequacy and not the protein, as was earlier believed. On the other side of
the spectrum of malnutrition, diet-related non-communicable diseases are
commonly seen. With increasing urbanization, energy-rich diets containing
higher amount of fat and sugar, which also provide less dietary fiber and
complex carbohydrates, are being frequently consumed, particularly by highincome groups. In addition, the urban population is turning to be more sedentary
with little physical activity. Hence, prevalence of disorders like obesity, heart
disease, hypertension (high blood pressure) diabetes and certain types of
cancers is on the increase (Ref Table-1).
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TABLE-1 : FOOD CONSUMPTION (GM/DAY)
INTAKE
ITEMS
CU*
Per
Caput
RDA
Cereals/millets
396
345
400
Pulses
28
24
80
Milk
82
71
300
Vegetables
49
43
300
Oils
14
12
30
* CA- Consumption Unit
21.
Why do we Need Nutritionally Adequate Food ? Nutrients that we
obtain through food have vital effects on physical growth and development,
maintenance of normal body function, physical activity and health. Nutritious
food is, thus needed to sustain life and activity. Our diet must provide all
essential nutrients in the required amounts. Requirements of essential nutrients
vary with age, gender, physiological status and physical activity. Dietary intakes
lower or higher than the body requirements can lead to undernutrition
(deficiency diseases) or overnutrition (diseases of affluence) respectively.
Eating too little food during certain significant periods of life such as infancy,
childhood, adolescence and eating too much at any age can lead to harmful
consequences. An adequate diet, providing all nutrients, is needed throughout
our lives. The nutrients must be obtained through a judicious choice and
combination of a variety of foodstuffs from different food groups.
22.
Carbohydrates, fats and proteins are macronutrients, which are needed
in large amounts. Vitamins and minerals constitute the micronutrients and are
required in small amounts. These nutrients are necessary for physiological and
biochemical processes by which the human body acquires, assimilates and
utilizes food to maintain health and activity.
23.
Carbohydrates.
Carbohydrates are either simple or complex, and
are major sources of energy in all human diets. They provide energy of 4 Kcal/g.
The simple carbohydrates, glucose and fructose, are found in fruits, vegetables
and honey, sucrose in sugar and lactose in milk, while the complex
polysaccharides are starches in cereals, millets, pulses and root vegetables and
glycogen in animal foods. The other complex carbohydrates which are resistant
to digestion in the human digestive tract are cellulose in vegetables and whole
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grains, and gums and pectins in vegetables, fruits and cereals, which constitute
the dietary fiber component. In India, 70-80% of total dietary calories are derived
from carbohydrates present in plant foods such as cereals, millets and pulses.
Dietary fiber delays and retards absorption of carbohydrates and fats and
increases the satiety value. Diets rich in fiber reduce glucose and lipids in blood
and increase the bulk of the stools. Diets rich in complex carbohydrates are
healthier than low-fiber diets based on refined and processed foods.
24.
Proteins. Proteins are primary structural and functional components
of every living cell. Almost half the protein in our body is in the form of muscle
and the rest of it is in bone, cartilage and skin. Proteins are complex molecules
composed of different amino acids. Certain amino acids which are termed
“essential”, have to be obtained from proteins in the diet since they are not
synthesized in the human body. Other non- essential amino acids can be
synthesized in the body to build proteins. Proteins perform a wide range of
functions and also provide energy (4 Kcal/g). Protein requirements vary with
age, physiological status and stress. More proteins are required by growing
children and individuals during infections and illness. Animal foods like milk,
meat, fish and eggs and plant foods such as pulses and legumes are rich
sources of proteins. Animal proteins are of high quality as they provide all the
essential amino acids in right proportions, while plant or vegetable proteins are
not of the same quality because of their low content of some of the essential
amino acids. However, a combination of cereals, millets and pulses provides
most of the amino acids, which complement each other to provide better quality
proteins.
24.
Fats.
Oils and fats such as butter, ghee and vanaspati constitute
dietary visible fats. Fats are a concentrated source of energy providing 9 Kcal/g,
and are made up of fatty acids in different proportions. Dietary fats are derived
from two sources viz. the invisible fat present in plant and animal foods; and the
visible or added fats and oils (cooking oil). Fats serve as a vehicle for fat-soluble
vitamins like vitamins A, D, E and K and carotenes and promote their
absorption. They are also sources of essential polyunsaturated fatty acids. It is
necessary to have adequate and good quality fat in the diet with sufficient
polyunsaturated fatty acids in proper proportions for meeting the requirements
of essential fatty acids. The type and quantity of fat in the daily diet influence
the level of cholesterol and triglycerides in the blood. Diets should include
adequate amounts of fat particularly in the case of infants and children, to
provide concentrated energy since their energy needs per kg body weight are
nearly twice those of adults. Adults need to be cautioned to restrict intake of
saturated fat (butter, ghee and hydrogenated fats) and cholesterol (red meat,
eggs, organ meat). Excess of these substances could lead to obesity, diabetes,
cardiovascular disease and cancer.
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25.
Vitamins and Minerals. Vitamins are chemical compounds required
by the body in small amounts. They must be present in the diet as they cannot
be synthesized in the body. Vitamins are essential for numerous body
processes and for maintenance of the structure of skin, bone, nerves, eye,
brain, blood and mucous membrane. They are either water- soluble or fatsoluble. Vitamins A, D, E and K are fat-soluble, while vitamin C, and the Bcomplex vitamins such as thiamin (B1), riboflavin (B2), niacin, pyridoxine (B6),
folic acid and cyanocobalamin (B12) are water- soluble. Pro-vitamin like betacarotene is converted to vitamin A in the body. Fat-soluble vitamins can be
stored in the body while water-soluble vitamins are not and get easily excreted
in urine. Vitamins B-complex and C are heat labile vitamins and are easily
destroyed by heat, air or during drying, cooking and food processing. Minerals
are inorganic elements found in body fluids and tissues. The important macro
minerals are Sodium, Potassium, Calcium, Phosphorus, Magnesium and
Sulphur, While Zinc, Copper, Selenium, Molybdenum, Fluorine, Cobalt,
Chromium and Iodine are micro minerals. They are required for maintenance
and integrity of skin, hair, nails, blood and soft tissues. They also govern nerve
cell transmission, acid/base and fluid balance, enzyme and hormone activity as
well as the blood- clotting processes.
26.
What is a Balanced Diet ?
A balanced diet is one which provides
all the nutrients in required amounts and proper proportions. It can easily be
achieved through a blend of the four basic food groups. The quantities of foods
needed to meet the nutrient requirements vary with age, gender, physiological
status and physical activity. A balanced diet should provide around 50-60% of
total calories from carbohydrates, preferably from complex carbohydrates,
about 10-15% from proteins and 20-30% from both visible and invisible fat. In
addition, a balanced diet should provide other non-nutrients such as dietary
fiber, antioxidants and phytochemicals which bestow positive health benefits.
Antioxidants such as vitamins C and E, beta-carotene, riboflavin and selenium
protect the human body from free radical damage. Other phytochemicals such
as polyphenols, flavones, etc., also afford protection against oxidant damage.
Spices like turmeric, ginger, garlic, cumin and cloves are rich in antioxidants.
27.
What are Food Groups ?
Foods are conventionally grouped as :
(a)
Cereals, millets and pulses
(b)
Vegetables and fruits
(c)
Milk and milk products, egg, meat and fish
(d)
Oils & fats and nuts & oilseeds
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FOOD GROUP TYPES
28.
What are Nutrient Requirements and Recommended Dietary
Allowances (RDA) ? Requirements are the quantities of nutrients that healthy
individuals must obtain from food to meet their physiological needs. The
recommended dietary allowances (RDAs) are estimates of nutrients to be
consumed daily to ensure the requirements of all individuals in a given
population. The recommended level depends upon the bioavailability of
nutrients from a given diet. The term bioavailability indicates what is absorbed
and utilized by the body. In addition, RDA includes a margin of safety, to cover
variation between individuals, dietary traditions and practices. The RDAs are
suggested for physiological groups such as infants, pre-schoolers, children,
adolescents, pregnant women, lactating mothers, and adult men and women,
taking into account their physical activity. In fact, RDAs are suggested
averages/day. However, in practice, fluctuations in intake may occur depending
on the food availability and demands of the body but the average requirements
need to be satisfied over a period of time. Our diet must provide adequate
calories, proteins and micronutrients to achieve maximum growth potential.
Therefore, it is important to have appropriate diet during different stages of one’s
17
life. There may be situations where adequate amounts of nutrients may not be
available through diet alone. In such high-risk situations where specific nutrients
are lacking, foods fortified with the limiting nutrient(s) become necessary. A
good example of such fortified foods is the salt fortified with iron and iodine.
MAJOR
NUTRIENTS
ENERGY RICH
FOODS
(CARBOHYDRATES
& FATS)
BODY
BUILDING FOODS
SUPPLIMENTARY
NUTRIENTS
REMARKS
Whole grain cereals,
Millets
Protein, Fiber,
Minerals, Calcium,
Vegetable oils, Ghee,
Butter
Fat soluble Vitamins,
Essential Fatty Acids
Nuts And Oilseeds
Proteins, Vitamins,
Minerals
Sugars
Nil
Pulses, nuts and
oilseeds
B-complex vitamins,
invisible fat, fiber
Milk and Milk products
Calcium, vitamin A,
riboflavin, vitamin
B12
Meat, fish, poultry
B-complex vitamins,
iron, iodine, fat
Green leafy
vegetables
Antioxidants, fiber
and other
carotenoids
Other vegetables and
fruits
Fiber, sugar and
antioxidants
Eggs, milk and milk
products
Protein and fat
(PROTEINS)
PROTECTIVE
FOODS
(VITAMINS AND
MINERALS)
18
WHY SHOULD WE EAT VEGETABLES/FRUITS ?
29.
Fresh Vegetables and fruits are rich sources of micronutrients and
macronutrients. The micronutrients present are minerals (like iron and calcium)
and vitamins (like vitamin C, folic acid, B complex vitamins and carotenoids)
whereas, the macronutrients present are complex carbohydrates/ fiber. They
contain abundant amounts of iron, calcium, vitamin C, folic acid, carotenoids
(precursors of vitamin A) and phytochemicals. Some vegetables and fruits
provide very low calories, whereas some others such as potato, sweet potato,
tapioca and yam as well as fruits like banana are rich in starch which provides
energy in good amount. Therefore, vegetables and fruits can be used to increase
or decrease calories in our diet.
WHAT FUNCTIONS DO THESE NUTRIENTS AND SPECIAL FACTORS IN
VEGETABLES/FRUITS PERFORM IN OUR BODY ?
30. Iron.
Iron is an essential element necessary for the formation of
haemoglobin, the red pigment present in the red cells of blood. Haemoglobin
plays an important role in the transport of oxygen to the tissues. Reduction in
haemoglobin in blood leads to anaemia, a condition characterised by paleness
and easy fatigue and increased susceptibility to infections. Iron is available in
plenty in green leafy vegetables. But the absorption of iron is limited. Vitamin C
rich foods must be consumed daily to improve iron absorption.
31. Vitamin-A.
This fat-soluble vitamin is necessary for clear vision in dim
light, and for maintaining the integrity of epithelial tissues. In vitamin A deficiency,
the white of the eye (conjunctiva) loses its luster and becomes dry. In severe
vitamin A deficiency, the black area of the eye (cornea) gets necrosed, leading
to irreversible blindness in young children. Vitamin A also has a role in
maintaining resistance of the body to common infections. Carotenoids are
plentiful in fruits and vegetables that are green or deep yellow/orange in colour,
such as green leafy vegetables, carrots, tomatoes, sweet potatoes, papaya,
mango etc.
32. Vitamin-C.
Vitamin C is an essential nutrient required for healthy bones
and teeth. It also promotes iron absorption. Vitamin C deficiency is characterised
by weakness, bleeding gums and defective bone growth. Vitamin C is abundantly
available in fresh amla, citrus fruits, guava, banana and certain vegetables such
as tomatoes. However, it is very susceptible to destruction by atmospheric
oxidation. It is for this reason that when vegetables become dry and stale or cut
and exposed to air most of the vitamin C originally present in destroyed.
33. Folic Acid.
Folic acid is a haemopoietic vitamin essential for
multiplication and maturation of red cells in our body. Its deficiency leads to
19
megaloblastic anaemias. Folic acid deficiency increases homocysteine levels in
blood, thereby increasing the risk for heart disease. Green leafy vegetables,
legumes, nuts and liver are good sources of folates.
34. Calories. Many of the vegetables and fruits have low calories Large intake
of low calorie vegetables and fruits can help in reducing calories in diet and help
in obesity management. On the other hand, vegetables like Colocasia, potato,
tapioca, yam, sweet potato and fruits like banana, avocado pear (215 Kcal) and
mahua (111 Kcal) have more than 100 kcal per 100gram.
35. Phytonutrients. Vegetables provide phytochemicals and considerable
health significance to the human body. Among these, dietary fiber, antioxidants
and other bio-active constituents require special mention. These special factors
are required for delaying ageing and preventing the processes which lead to
diseases such as cataract, cardio-vascular diseases, diabetes and cancer.
36.
Dietary Fiber.
Dietary fiber delays the intestinal transit of the food
consumed. Dietary fiber is important for proper bowel function, to reduce chronic
constipation, diverticular disease, haemorrhoids coronary heart diseases,
diabetes and obesity. They also reduce plasma cholesterol. The protective role
of dietary fiber against colon cancer has long been recognised.
37.
Antioxidants.
In the recent past, the role of vegetables and fruits as
sources of antioxidants has been receiving considerable attention. Antioxidants
restrict the damage that reactive oxygen free radicals can cause to the cell and
cellular components. They are of primary biological value in giving protection
from certain diseases. Some of the diseases that have their origin in deleterious
free radical reactions are atherosclerosis, cancer, inflammatory joint diseases,
asthma, diabetes etc. Raw and fresh vegetables like green leafy vegetables,
carrots, fresh fruits including citrus and tomatoes have been identified as good
sources of antioxidants (free radical- scavengers). The nutrients vitamin C and
carotenoids that are present in these vegetables are also potential antioxidants.
Different colored vegetable provides different antioxidants like orange colored
provide beta-carotene, red provide lycopene, deep red provides betalines, blue
and purple provide anthocyanins.
WHY DO WE NEED FATS ?
38.
Cooking oils (liquid) and solid fats together are referred to as fats. Fats
contribute to texture, flavor and taste and increase the palatability of the diet. Fats
are essential for meeting some of the nutritional needs like essential fatty acids
(linoleic n-6 and alpha-linolenic n-3) and serve as rich sources of energy.
Therefore, fats should be consumed, in moderation. However, for the growth of
NCC Cadets high-calorific diets are required. This is achieved by inclusion of
20
adequate amounts of fat (1 gm fat = 9 Kcals) in their diets. Fats also promote the
absorption of the four fat-soluble vitamins (A,D,E and K), impart a feeling of
fullness and satisfaction and thus, delay the onset of hunger. Along with proteins,
fats constitute major components of body fluids and cell membranes.
39.
Sources of Fat ?
Dietary fats can be derived from plant and animal
sources. Fats that are used during cooking (vegetable oils, vanaspati, butter and
ghee) are termed as “Visible” fats. Fats that are present as integral components
of various foods are referred to as “Invisible” fats. Fats, in processed and ready
to eat foods are known as ‘Hidden’ fats. Cereals contain only 2-3% of invisible
fat. However, their contribution to overall fat intake is significant as they contribute
to bulk of our Indian diets. The small amounts of invisible fat present in various
foods add up to a substantial level in our daily diet (about 15 gm in rural
population and 30 gm among urban middle-income and high-income groups).
Most animal foods provide high amounts of invisible fat.
40. How much Visible Fat do we Need ?
The total fat (visible + invisible)
in the diet should provide between 20-30% of total calories. The visible fat intake
in the diets can go upto 50g/person/day based on the level of physical activity
and physiological status. Adults with sedentary lifestyle should consume about
25 gm of visible fat, while individuals involved in hard physical work require 30 –
40 gm of visible fat. However, ingestion of too much fat is not conducive to good
health.
41. What are the Chemical Components of Fat ? All fats in foods provide
mixtures of three types of fatty acids, which are the “Building Blocks” of fats.
Fatty acids are the primary constituents of all dietary fats. Based on their
chemical nature, the fatty acids are broadly grouped as saturated (SFA),
monounsaturated (MUFA) and polyunsaturated (PUFA). There are several fatty
acids in each group. Fats from coconut oil, vanaspati, animal fats (ghee and
butter) and animal foods like milk, milk products and meat provide saturated fatty
acids. The short and medium chain saturated fatty acids present in ghee, butter
and coconut oil are easily digested and absorbed and are therefore, good for
young children. However, high intake of saturated fatty acids increases
atherogenic risk. Oils from sources such as palm, groundnut, cottonseed,
sesame and olive are rich in monounsaturated fatty acids as compared to other
oils. Linoleic (n-6) and a-linolenic (n-3) acids are the simple PUFA, which are
present only in plant foods.
42.
Cholesterol. Cholesterol is present only in foods of animal origin such
as milk, meat, shrimp and prawn, but not in plant foods. Vegetable oils do not
contain cholesterol. Egg yolk, and organ meats such as liver, kidney and brain
contain very high amounts of cholesterol. Cholesterol is found in all body cells
and plays a key role in the formation of brain, nerve tissue and is a pre-cursor for
21
some hormones and vitamin D. It is synthesized in the body and hence it is not
an essential dietary component. Higher dietary cholesterol increases blood
cholesterol. The blood cholesterol- elevating effect of dietary saturated fats
increases, when cholesterol consumption is high. Therefore, cholesterol intake
should be maintained below 200 mg/day. One can reduce both saturated fat and
cholesterol intake by limiting the consumption of high-fat animal foods like butter,
ghee, meat, egg and organ meats and consuming whole milk but keeping in view
of NCC cadet’s rigorous trg schedule aforesaid may be ignored. However,
consumption of eggs (3-4 eggs/ day) is recommended in view of several
nutritional advantages.
DESIRABLE OR IDEAL BODY WEIGHT OR BODY MASS INDEX (BMI)
43. There is no clear definition of a desirable or ideal body weight. Body weight
for a given height of person with good health and long lifespan is considered as
Ideal body weight. A much simpler and more acceptable measure is the ratio of
weight and height, which estimates total body mass and correlates highly with
the % of body fat. The most commonly used ratio is the BMI. It is computed by
dividing the weight in kilograms by the square of the height in meters [BMI =
Weight (kg) ÷ (Height in M)2]. The ideal ranges of weights for a given height are
provided by WHO, which is useful for categorizing persons as normal (ideal),
under- nourished and overweight or obese. Definition of obesity is based on the
degree of excess fat. More than a general accumulation, the distribution of fat
around the abdomen is now considered to be more harmful than fat around the
hips. Accumulation of fat around abdomen indicated by higher waist
circumference is considered as risk factor. In general, BMI ranging from 18.5 to
25 is considered to be normal. However, for Asians it is recommended that the
BMI should be between 18.5 and 23, since, they tend to have higher percentage
body fat even at lower BMI compared to Caucasians and Europeans, which puts
them at higher risk of chronic non-communicable diseases.
ENSURE THE USE OF SAFE AND CLEAN FOODS
44. What Makes Food Unsafe ?
Microbes (bacteria and moulds) and their
products are responsible for food spoilage. Natural enzymes present in food also
lead to its deterioration. Besides, insects, rodents, adulterants, natural toxins and
various chemical residues beyond permissible levels, make the food
unwholesome. In addition to moisture and environmental conditions like
temperature, storage time also influence the quality of the food. Selection of the
right food is the first step to ensure safe and good quality diet. Food items
purchased from reliable sources having a high turnover ensure their freshness.
Some foods carry certification mark assuring good quality. For example
AGMARK for honey and ghee; FPO (Fruit Products Order) for fruit and vegetable
22
products (jams, squashes, etc); ISI (Bureau of Indian Standards) for food colours
and essences. While purchasing packaged food always look for ‘best before’ or
‘date of expiry’. Food grains purchased should be free from infestation and
foreign matter (rodent excreta and insect remains). They should be of uniform
size and should not be shrivelled, shrunken or mouldy. Foodstuffs should be free
from artificial colors. There is a risk of adulteration when fats/oils are purchased
loose from unsealed containers. Therefore, it is always safer to purchase reputed
brand products in sealed sachets/containers. It is necessary to buy pasteurized
milk in sachets from a reputed dairy or a reliable vendor to avoid the risk of
adulteration and contamination. Milk products such as butter, ghee and khoa
should also be purchased from reliable sources. Whole spices, uniform in color,
size and shape should be preferred. Since powdered spices are more likely to
be adulterated, always buy certified products. Fruits and vegetables that show
patches, physical damage with bruises or wilted and decayed with visible
evidence of insects and moulds, should be avoided. Eggs should be fresh and
free from cracks. Meat or poultry must be examined for characteristic color, odor
and texture and should be purchased fresh or frozen. Freshness of fresh-water
fish is indicated by a stiff body, bright, clear and bulging eyes, reddish gills, tight
scales and absence of stale odor or discoloration. Fresh fish will not show any
pitting on finger pressure.
Best Storage Practices
45. Agricultural commodities should be dried and adequately in a safe storage
structure, to protect them from moisture and to prevent the damage from
microbes like bacteria and mould producing toxins (eg. aflatoxins). Rodent
attacks, and the presence of insects and microbes, not only reduce the
availability of nutrients but render the foods harmful. Frequent and careful
disinfestation of the storage premises using rodenticides like aluminium
phosphide is essential. Some traditional household practices such as application
of edible oils to grains, placing dried neem leaves in storage bins etc., are known
to prevent infestations.
46. Reasons for Foodborne Diseases.
Foodborne infections and toxicities
are common particularly with consumption of susceptible foods such as milk
products like khoa, meat, poultry and even cooked foods like rice. Improper
processing, handling and cooking, and keeping cooked foods in warm conditions
for several hours before eating, promote bacterial growth and toxin production.
47.
Handling Perishable Foods.
Perishable foods like milk, meat,
vegetables and cooked foods, are prone to spoilage due to microbes. These
foods should be stored under refrigeration, preferably at a temperature of 10oC
or less, which retards multiplication of microorganisms. However, even
refrigerated foods, if stored for long, can get spoilt. Cross contamination can be
23
avoided by keeping cooked and raw foods separately. In case of food which is
cooked, if not consumed immediately has to be stored for some time, it should
be kept either hot (more than 60oC) or be cooled quickly (below 10oC). Most
micro-organisms multiply at temperatures between 10oC and 60oC. Refrigerated
cooked food should be heated before consumption. However, repeated heating
may be avoided.
24
APPROXIMATE CALORIFIC VALUE OF NUTS, SALADS AND FRUITS
ITEMS
PORTION
CALORIFIC
VALUE
Almonds
Cashewnuts
Coconut (fresh)
Coconut (dry)
Peanuts
10 Nos.
10 Nos.
100 g
100 g
50 Nos.
85
95
444
662
90
Apple
Banana
Grapes
Guava
Jackfruit
Mango
Mosambi/
orange
Papaya
Pineapple
Sapota
Custard
apple
Watermel
on/muskm
elon
Beetroot
1 medium
1 medium
30 Nos.
1 medium
4 pieces
1 medium
1 medium
65
90
70
50
90
180
40
1 piece
1 piece
1 medium
1 medium
80
50
80
130
1 slice
15
1 medium
30
Carrot
1 medium
70
Cucumber
1 medium
12
Onion
1 medium
25
Radish
1 medium
10
Tomato
1 medium
10
25
BALANCED DIET FOR ADULTS - SEDENTARY/ MODERATE/ HEAVY
ACTIVITY(NUMBER OF PORTIONS)
TYPE OF WORK
SEDENTARY
ITEMS
g/porti
on
MAN
WOMAN
MODERATE
MAN
WOMAN
HEAVY
MAN
WOMAN
NO. OF
PORTIONS
Cereals
& millets
30
12.5
Pulses
30
2.5
100 ml
Roots
&
tubers
Green
leafy
vegetables
9
15
11
20
16
2
3
2.5
4
3
3
3
3
3
3
3
100
2
2
2
2
2
2
100
1
1
1
1
1
1
Other
vegetables
100
2
2
2
2
2
2
Fruits
100
1
1
1
1
1
1
Sugar
5
4
4
6
6
11
9
Fat
5
5
4
6
5
8
6
Milk &
milk
products
26
RECOMMENDED DIETARY ALLOWANCES FOR INDIANS
(MACRONUTRIENTS AND MINERALS)
Group
Particulars
Body
weight
kg
Sedentary work
Man
Moderate work
Net
Energy
Kcal/d
Protein
g/d
2320
60
Heavy work
2730
Visibl
eFat
g/day
Calciu
m
mg/d
Iro
n
mg/
d
25
60
3490
30
600
17
40
Boys
13-15 years
47.6
2750
54.3
45
800
32
Girls
13-15 years
46.6
2330
51.9
40
800
27
Boys
16-17 years
55.4
3020
61.5
50
800
28
Girls
16-17 years
52.1
2440
55.5
35
800
26
27
RECOMMENDED DIETARY ALLOWANCES FOR INDIANS
(VITAMINS)
Vit. Amg/d
Gro
up
Particul
ars
Thiamin Riboflavi
mg/d
Re
tin
ol
n
mg/d
bcar
ote
ne
Niacin
equivale
nt
mg/d
Pyrido
xin
mg/d
Ascorbi
Dietary
c
folate
mg/d
acid
Vit.B12 Magnesium
mg/d
mg/d
Zi
n
c
mg/d
m
g/
d
1.2
1.4
16
Moderate
work
1.4
1.6
18
Heavy work
1.7
2.1
21
Boys 10-12 years
1.1
1.3
15
1.6
Girls
1.0
1.2
13
1.6
Boys 13-15 years
1.4
1.6
16
2.0
Girls
13-15 years
1.2
1.4
14
2.0
Boys 16-17 years
1.5
1.8
17
2.0
Girls
1.0
1.2
14
2.0
Man
Sedentary
work
600 4800
10-12 years
2.0
40
200
1
40
140
0.21.0
3
4
0
12
120
9
160
9
165
11
210
11
195
12
235
12
600 4800
16-17 years
40
40
150
200
28
BALANCED DIET FOR ADOLESCENTS
(NUMBER OF PORTIONS)
Food groups
g/ portion
Girls
Cereals &millets
13 – 15
Boys
Girls
16 - 18
Boys
30
11
14
11
15
Pulses
30
2
2.5
2.5
3
Milk (ml) &milk
products
100
5
5
5
5
100
1
1.5
2
2
100
1
1
1
1
100
2
2
2
2
Fruits
100
1
1
1
1
Sugar
5
5
4
5
6
5
8
7
10
Roots &tubers
Greenleafy
vegetables
Other vegetables
Fat/ oil(visible)
9
29
VEGETABLES AND FRUITS WITH HIGH CALORIE
VALUE (> 100KCAL)
Food Stuff
LEAFY VEGETABLES
Chekkur manis
Colocasia leaves (dried)
Curry leaves
Fetid cassia (dried) (Chakunda)
Rape leaves (dried)
Tamarind leaves
ROOTS & TUBERS
Arrow root flour
Parsnip
Sweet potato
Tapioca
Yam ordinary
Yam wild
OTHER VEGETABLES
Beans, scarlet runner
Jack fruit, seeds
Karonda (dry)
Lotus stem (dry)
Sundakai (dry)
Water chestnut (fresh)
Water chestnut (dry)
FRUITS
Apricot (dry)
Avacado pear
Banana
Bael fruit
Currants, red
Dates (dried)
Dates fresh
Mahua (ripe)
Raisins
Seetaphal
Wood apple
Kcal/100g
103
277
108
292
297
115
334
101
120
157
111
110
158
133
364
234
269
115
330
306
215
116
116
316
317
144
111
308
104
134
30
APPROXIMATE CALORIFIC VALUE OF SOME COOKED
PREPARATIONS
Preparation
1. Cereal
Rice
Phulka
Paratha
Puri
Bread
Poha
Upma
Idli
Dosa
Kichidi
Wheat porridge
Semolina
porridge
Cereal flakes with
milk
(corn/wheat/rice)
2. Pulse
Plain dhal
Sambar
3. Vegetable
With gravy
Dry
4. Non-Vegetarian
Boiled egg
Ommelette
Fried egg
Mutton curry
Chicken curry
Fish fried
Fish cutlet
Prawn curry
Keema kofta Curry
Quantity for one serving
Calories
(Kcal)
1 cup
1 No.
1 No.
1 No.
2 slices
1 cup
1 cup
2 Nos.
1 No.
1 cup
1 cup
1 cup
170
80
150
80
170
270
270
150
125
200
220
220
1 cup
220
½ cup
1 cup
100
110
1 cup
1 cup
170
150
1 No.
1 No.
1 No.
¾ cup
¾ cup
2 big pieces
2 Nos.
¾ cup
¾ cup (6 small koftas)
90
160
160
260
240
190
190
220
240
31
Preparation
Quantity for one serving
Calories(Kcal)
5. Savoury snacks
Bajji or pakora
Besan ka pura
Chat (Dahi-pakori)
Cheese balls
Dahi vada
Vada
Masala vada
Masala dosa
Pea-kachori
Potato bonda
Sago vada
Samosa
Sandwiches (butter- 2tbsp)
Vegetable puff
8 Nos.
1 No.
5 pieces
2 Nos.
2 Nos.
2 Nos.
2 Nos.
1 No.
2 Nos.
2 Nos.
2 Nos.
1 No.
2 Nos.
1 No.
Pizza (Cheese and tomato)
1 slice
280
220
220
250
180
140
150
200
380
200
210
200
200
200
200
2 tbsp
120
1 tbsp
1 tbsp
10
60
2 small pieces
2 pieces
1 piece
½ cup
2 Nos.
½ cup
½ cup
1 tbsp
½ cup
½ cup
25 g
½ cup
400
290
270
280
140
280
320
20
160
380
140
200
6. Chutneys
Coconut/groundnuts/t
il
Tomato
Tamarind (with
jaggery)
7. Sweets and
Desserts
Besan barfi
Chikki
Fruit cake
Rice puttu
Sandesh
Double ka meetha
Halwa (kesari)
Jelly/Jam
Custard (caramel)
Srikhand
Milk chocolate
Ice-cream
32
Preparation
Quantity for one serving
Calories(Kcal)
8. Beverages
Tea (2 tsp sugar +
50 ml toned milk)
1 cup
75
Coffee (2 tsp
sugar +
100 ml)
1 cup
110
Cow's milk (2 tsp
sugar)
1 cup
180
Buffalo's milk (2 tsp
sugar)
1 cup
320
Lassi (2 tsp sugar)
1 cup/glass (200 ml)
110
Squash
1 cup/glass
75
Syrups (Sharabats)
1 cup/glass
200
Cold drinks
1 bottle (200 ml)
150
Fresh lime juice
1 glass
60
33
ENERGY EXPENDITURE ON VARIOUS PHYSICAL
ACTIVITIES (KCAL/MIN)
Activity
Zones
Examples of
Activities
Energy
(Kcal/mi
n)
1
Sleeping, Resting, Relaxing
1.0
2
Sitting (Light activities); eating, reading writing,
listening, talking
1.5
3
Standing, standing (Light activity); washing face,
shaving, combing, watering plants
2.3
4
Walking (Slow), driving, dusting, bathing, dressing,
marketing,childcare
2.8
5
Light manual work, sweeping, cleaning utensils, washing
clothes, other house chores
3.3
6
Warm-up & recreational activities, walking up/
down stairs,cycling, fetching water
4.8
7
Manual work (moderate pace), loading/unloading,
walkingwith load, harvesting, carpentry, plumbing
5.6
8
Practice of non- competitive sport/ games, cycling
(15 kmph),gymnastics, swimming, digging
6.0
9
High intense manual work & sports activities–
tournaments, woodcutting,carrying heavy loads, running,
jogging
7.8
34
PORTION SIZES AND MENU PLAN
ITEMS
g/Portion
Cereals &
Energy Protein
(Kcal)
(g)
Carbohydrat
e(g)
Fat
(g)
30
100
3.0
20
0.8
Pulses
30
100
6.0
15
0.7
Egg
50
85
7.0
-
7.0
Meat/chick
en/fish
50
100
9.0
-
7.0
100
70
3.0
5
3.0
100
80
1.3
18
-
100
46
3.6
-
0.4
100
28
1.7
-
0.2
Fruits
100
40
-
10
-
Sugar
5
20
-
5
-
5
45
-
-
5.0
millets
Milk (ml)
& milk
products
Roots &
Tubers
Green
leafy
vegeta
bles
Other
vegetables
Fat &
Oils
(visib
le)
35
NUTRIENT-RICH FOODS
Nutrients
Food Groups
Foods
Nutrient content
for 100 g
edible portion
Energy
Cereals and Tubers
Rice, wheat and
tapioca
340 Kcal
Almond,
cashewnut, dry
coconut and
groundnut
600 Kcal
Nuts and Oilseeds
Vegetable oil, ghee and
Vanaspati
Pulses and Legumes
Nuts and Oilseeds
Protein
BetaCarotene
Bengalgram,
blackgram,
greengram, lentil
and redgram
Groundnuts,
cashewnuts and
almond
Fish
Meat
Egg white
Milk products
Cheese, khoa,
skimmed milkpowder
(cow) and whole milk
powder (cow)
Other vegetables
22 g
23 g
20 g
Meat and Poultry
Leafy vegetables
900 Kcal
Ambat chukka,
coriander leaves,
ponnaganti, spinach,
leaves, mint,
radish leaves
Some other leafy
vegeta- bles like
agathi, amaranth, curry
leaves, fenugreek
leaves and gogu
Pumpkin and green
chillies Carrot
22 g
11 g
30 g
2-6 mg
7-15 mg.
1 mg
6.5 mg
Nutrients
Iron
Calcium
Food Groups
Foods
Green leafy vegetables
Amaranth,
bengalgram leaves,
cauliflower greens
and radish leaves
Cereals and
Legumes
Green leafy vegetables
Nuts and Oilseeds
Fish
Milk and Milk Products
Ragi,
bengalgram
(whole),
horsegram
(whole), rajmah
andsoyabean
Green leafy vegetables
Other vegetables
Fruits
18-40 mg
200-340 mg
Amaranth,
cauliflower
greens, curry
leaves, knol-khol
leaves
500-800 mg
Agathi
Colocasia leaves
1130 mg
1540 mg
Coconut dry,
almond, mustard
seeds and
sunflower seeds
Gingelly seeds
Cumin seeds
Bacha, katla,
mrigal, pran and
rohu
Buffalo’s milk,
cow’s milk, goat’s
milk, curds
(cow’s)
Cheese,
khoa,
skimmed
milk
powder and wholemilk powder
Vitamin C
Nutrient content
for 100 Gm
edible portion
Agathi, cabbage,
cori- ander leaves,
drumstic leaves,
knol-khol greens
Giant chillies
(capsicum)
Green chillies
Amla Guava
130-490 mg
1450 mg
1080 mg
320-650 mg
120-210 mg
790-1370 mg
120-220 mg
137 mg
117 mg
600 mg
212 mg
37
Nutrients
Vitamin A
Riboflavin
Food Groups
Fats and edible oils
Cereal grains and
products
Pulses and legumes
Leafy vegetables
Nuts and Oilseeds
Condiments and
spices
Foods
Nutrie
g
nt
content for
100edible
portion
Butter, ghee (cow
milk) and
hydrogenated oil
(fortified)
Bajra, barley, ragi,
wheat germs and
wheat
bread (brown)
Bengalgram,
blackgram,
greengram, lentil, redgram and soyabean
Amaranthus, carrot
leaves, colacasia
leaves, curry leaves,
fenugreek leaves,
gogu, mint,
radish leaves and spinach
Gingelly seeds,
mustard seeds, niger
seeds, sunflower
seeds, almond and
walnut
Chillies dry, chillies
green, coriander
and cumin seeds
700 mg
0.2 mg
0.2 mg
0.25 mg
0.3 mg
0.35 mg
Fruits
Apricot dried and papaya
0.23 mg
Meat and poultry
Egg
(hen)
Sheep’s
liver
0.26 mg
1.7 mg
Milk and milk products
Skimmed milk powder
and whole milk powder
(cow’s milk)
1.5 mg
38
MENU PLANNING
The principles of Menu planning for NCC
cadets include Balance, Nutritional
Quality,
Aesthetics,
and
Variety,
including Colour, Texture, Flavours,
Shapes and Sizes of food. The equipment
and personnel employed to produce and
serve the menu are also important
considerations in planning the Menu.
To achieve Cadets’ satisfaction, we must
meet and exceed their expectations and
create a positive Dining experience.
Ensuing pages contains suggested
Menus to provide a wholesome and
Balanced meal to our NCC Cadets.
39
CARTE DE JOUR
40
INDIAN MENUS
41
MENU – I
TOMATO DHANIYA SHORBA
BUTTER CHICKEN MASALA
SHAHI PANEER
MIXED VEG
DAL MAKHANI
JEERA RICE
BOONDI RAITA
TANDOORI ROTI / NAAN
GREEN SALAD
***
GAJRELA
MENU – II
PALAK BADAM SHORBA
CHICKEN LABABDAR
PANEER PASANDA
SHABNAM CURRY
DAL AMRITSARI
VEG PULAO
PINEAPPLE RAITA
GREEN SALAD
TANDOORI ROTI
TANDOORI BUTTER NAAN
***
RASMALAI
42
MENU – III
CORN SOUP
GOAN FISH CURRY
MATAR PANEER
BANARSI GOBHI
CHANA AMRITSARI
JEERA PULAO
MINT RAITA
TANDOORI ROTI
TANDOORI BUTTER NAAN
GREEN SALAD
***
KESAR PHIRNEE
MENU – IV
PANEER MAKHANI
CHICKEN DO PIAZA
DUM ALOO KASHMIRI
DAL MAKHANI
KASHMIRI PULAO
CUCUMBER RAITA
ROOMALI ROTI
TANDOORI ROTI
GREEN SALAD
***
GULAB JAMUN
43
MENU – V
TOMATO SOUP
MURG HYDERABADI
MALAI KOFTA CURRY
ALOO CAPSICUM
DAL MAHARANI
JEERA MATAR PULAO
DAHI VADA
KACHUMBER SALAD
LACHHA PARATHA /
MISSI ROTI
***
MALPUA WITH RABRI
MENU – VI
MIX VEG SOUP
MUTTON ROGAN JOSH
PALAK PANEER
BHINDI MASALA
DAL PANCHRATNI
PEAS CARROT PULAO
DAHI BHALLA
GREEN SALAD
TANDOORI ROTI /
ROOMALI ROTI
***
MOONG DAL HALWA
44
MENU – VII
KHUMB BADAM SHORBA
CHICKEN VINDALOO
PANEER SULTANI
VEG KORMA
DAL ARHAR TADKA
MATAR PULAO
ANAR RAITA
GREEN SALAD
KULCHA / KASHMIRI NAAN
***
BADSHAHI KHEER
MENU – VIII
GARLIC RASAM
FISH MOLLY
PANEER JALFREZI
LAUKI KOFTA CURRY
MIX DAL
MOTI PULAO
PINEAPPLE RAITA
GREEN SALAD
TANDOORI ROTI /
GARLIC NAAN
***
JALEBI WITH RABRI
45
MENU – IX
PEPPER RASAM
HYDERABADI CHICKEN
KADAI PANEER
BHINDI DO PIAZA
DAL RAJMA
GREEN SALAD
MINT RAITA
PLAIN ROTI / MISSI ROTI
***
SHAHI TUKRA
MENU – X
CORN SOUP
CHICKEN CURRY
PANEER BUTTER MASALA
MUSHROOM LAZEEZ
DAL MOONG SPLIT
VEG PULAO
ALOO MINT RAITA
GREEN SALAD
NAAN / TANDOORI ROTI
***
GAJAR KA HALWA
46
INDIAN REGIONAL
MENUS
47
RAJASTHANI
MENU – I
CHAACH
MURG BANJARA
GATTE KI SABZI
ALOO PETHE KA SAAG
PALAK KI KADHI
RICE BHAKRI
PYAAZ KA RAITA
CHOORI SALAD
PUNCHMEL CHAPPATI /
BAJRA ROTI
***
RAJASTHANI MALPUA
MENU – II
TULSI TOMATO SHORBA
MAAS KA SULA
ALOO MANGODI
METHI KA GATTE
PITHORE KADHI
RAJASTHANI PULAO
BAJRA ROTI /
METHI ROTI
DAHI VADA
VEG SALAD
MAKHANE KI KHEER
48
MENU – III
JALJEERA
LAL MASS
GWARFALI KI SUBZI
JODHPURI MIRCH PANEER
ALOOBADI CURRY
CHAUKE KE CHAWAL
ALOO TAMATAR RAITA
KIMCHI SALAD
BAJRA ROTI / MISSI ROTI
LAPSI
HYDERABADI
MENU – I
MANGO SHERBET
HYDERABADI MURG
KORMA
BAGARA BAINGAN
HYDERABADI KORMA
KHATTI DAL
HYDERABADI DUM
BIRYANI
MIRCHI KA SALAN
GREEN SALAD
ROGHANI ROTI /
ROOMALI ROTI
ZARDA
49
MENU – II
ZAFRANI SHERBET
KEEMA MATAR MASALA
HYDERABADI BHINDI
SHAHI KORMA
AAMEERI CURRY
SOYA VADI KI BIRYANI
PUDINA RAITA
GREEN SALAD
RAWGHANI ROTI /
SHAHI PARATHA
****
SHEER MAAL
MENU – III
HYDERABADI POTATO
SOUP
LAHOREE MURG MASALA
PANEER SHAHJAHANI
NARGISI KOFTA CURRY
YAKHNI BIRYANI
MIX VEG RAITA
GREEN SALAD
HYDERABADI PARATHA /
KULCHA
***
SHEER KORMA
50
GOAN
MENU – I
VEG SOUP
FISH MOILEE
OKRA WITH COCONUT
EGG VINDALOO
DRUMSTICK CURRY
STEAM RICE
TOMATO SALAD
POEE
***
BEBINCA
MENU – II
SPINACH COCONUT SOUP
GOAN MUTTON CURRY
MASHLI GASHI
KADGI
GOAN VEG CURRY
COCONUT RICE
RICE CHAPPATI / POEE
CRUNCHY CORN SALAD
***
DODOL
51
MENU – III
TOMATO COCONUT SOUP
GOAN FISH CURRY
VINDALOO
MACKEREL MASALA
CAULIFLOWER PULAO
KACHUMBER SALAD
TAWA ROTI /
RICE CHAPPATI
***
SWEET POTATO KHEER
BENGALI
MENU – I
MANGO SORBET
MACHAR JHOL
SHUKTO
BEGUN PORA
TAUK DAL
BENGALI RICE
KHASTA PARATHA /
TAWA ROTI
ONION SALAD
***
BENGALI RASGULLA
52
MENU – II
TOMATO SOUP
CHINGRI MACHER KOFTA
BEGUN BHAJA
KHICHURI
CHOLAR DAL
ONION PULAO
LUCHHI
GREEN SALAD
***
CHUM CHUM
MENU – III
ONION SOUP
KOAHI THENGAI
KOZHAMBU
METHI BAIGAN
CHANAR BARA
BENGALI VEG CURRY
LEMON RICE
PLAIN ROTI / KHASTA
POROTA
KACHUMBER SALAD
***
GURER PAYESH
53
SOUTH INDIAN
MENU – I
RASAM
CHICKEN CHETTINAD
BEANS PORIYAL
VEG AVIAL
SAMBAR
COCONUT RICE
DEHI PACHADI
APPAM / DOSA
***
DAL PAYASAM
MENU – II
PEPPER RASAM
ERACHI OLITTYEDU
CABBAGE PORIYAL
DRUMSTICK CURRY
MOONG DAL
MUSSEL PILAF
BANANA PACHADI
RAVA DOSA / IDLI
***
ADA PRADHAMAN
54
MENU – III
COCONUT WATER
FISH MOLEE
KATRI
VEG KOTHU
JACKFRUIT CURRY
CHAKKARAI PONGAL
PAKODI PACHADI
UTTAPPAM / JACK FRUIT
IDLI
***
COCONUT CAKE
AWADHI
MENU – I
SHAMI KEBAB
CHANDI KALIYA
LAUKI MUSALLAM
SUBZ KALOJI
DAL QURESHI
YAKHNI PULAO
SIRKA PYAZ AUR GAJAR
ROOMALI ROTI
JAUZI HALWA
***
COCONUT CAKE
55
MENU – II
KHAS KA SHARBAT
MURGH MUSALLAM
ADRAKI SALAN DAHIWALA
VEG NARGISI KOFTA
KHUMB NOORJAHANI
URD DAL KHILIMA
BAIDA PARATHA
SPROUT BEANS SALAD
***
SHEER BIRINJ
MENU – III
SHAHI JAL JEERA
SMOKED GALOUTI
KEBAB
NALLI GOSHT
KHUMB SHABNAMI
DUM BHINDI
MOONG AUR PALAK KI
DAL
MACHI PULAO
ULTA TAWA PARATHA
LACHEDAR PYAZ AUR
TAMATAR
***
NIMISH
56
GUJARATI
MENU – I
TOMATO SHORBA
SAYAL / MUTTON CHICKOLI
DOODHI MUTHIA
GAVAR DHOKLI
DAL HANDVO
MASALA PULAO
BRINJAL RAITA
METHI THEPLA
GREEN SALAD
***
MOHANTHAL
MENU – II
ONION GINGER SOUP
DALCHA
BATATA VANGI NU SHAK
POTATO DHOKLI
DAL TOOVAR
CABBAGE MUTHIA
BANANA RAITA
MOONG AND POTATO
ROTLA
LEAF SALAD
***
BASUNDI / CHIKOO PAK
57
MENU – III
KHUMB SHORBA
BHORI CHICKEN
UNDHIA
PUKKI KERRY NU SHAK
SUKHE VAL
DAHI-DUDH NU PULAO
BRINJAL RAITA
MULANU THEPLA
RADISH TURNIP CARROT
SALAD
***
MAGAZ / DAL KHEER
MALABARI
MENU – I
RASAM
COCONUT PRAWN GRAVY
PAZHAMPORI
SPINACH AND POTATO
FRY
TRAVANCORE SAMBAR
NEYCHORU
MALABARI PARATHA
FISH SALAD
***
ADA PRADHAMAN
58
MENU – II
VALI BHAJI SOUP
MALABAR MASALA
LOBSTER
MANGO PULISHERI
AVIAL
ERUSERI
VANGI BHATH
COORGI ROTI
PACHADI
***
BANANA HALWA
MENU – III
MULLINGATWANY
BUNJWAL PRAWN CURRY
OLAM
KALAN
MALABARI MOONG DAL
JEERA KA KANJI
KOTHU PAROTTA
ONION SALAD
***
VAZHAA
59
PUNJABI
MENU – I
BADAMI SHORBA
PALAK GOSHT
KADAHI PANEER
BHINDI ANARDANA
PALAK WALI DAL
PEAS PULAO
PUDINA RAITA
GREEN SALAD
NAAN / LACHA PARATHA
***
KESAR PHIRNI
MENU – II
TOMATO SOUP
ACHARI MURG
ALOO AMRITSARI
MATAR PANEER
PESHAWARI CHANA
MIX VEG PULAO
DAHI BHALLA WITH
SOUNTH CHUTNEY
KACHUMBER SALAD
LACHHA PARATHA /
MISSI ROTI
***
MOONG DAL HALWA
60
MENU – III
MURGH SHORBA
BUTTER CHICKEN
SARSON KA SAAG
DAL MAKHANI
JEERA RICE
ALOO TAMATAR RAITA
MULI CHUKANDAR SALAD
MAKI KI ROTI /
TANDOORI PARATHA
***
GAJAR KA HALWA
KASHMIRI
MENU – I
TOMATO SHORBA
KASHMIRI LAMB CURRY
ALOO DUM KASHMIRI
KASHMIRI RAJMA
ZAFRANI PULAO
MINT RAITA
CUCUMBER SALAD
KASHMIRI NAAN /
ROOMALI ROTI
***
PHIRNI
61
MENU – II
PALAK SHORBA
MURGH SONYA
KASHMIRI VEG KORMA
DAL BUKHARA
KASHMIRI PULAO
ANAR RAITA
BEETROOT SALAD
ROOMALI ROTI /
KASHMIRI NAAN
***
SEVIYAN
MENU – III
MUTTON SOUP
GUSHTABA
KHATTE BAINGAN
KASHMIRI STIR FRY VEG
URD DAL YAKHNI STYLE
MODUR PULAO
PINEAPPLE RAITA
GREEN SALAD
KULCHA /
KASHMIRI NAAN
***
BADSHAHI KHEER
62
CHINESE MENUS
63
MENU – I
SWEET CORN SOUP
GINGER CHICKEN
CHILLY PANEER
FRIED BABYCORN
CHILLY MUSHROOM
SINGAPURI FRIED RICE
AMERICAN CHOPSUEY
***
HONEY NUT CRUNCH ICE
CREAM
MENU – II
SWEET AND SOUR SOUP
LEMON CHICKEN
VEG MANCHURIAN
SWEET AND SOUR VEG
VEG CHOW CHOW
VEG FRIED RICE
VEG HAKKA NOODLES
***
CUT FRUIT WITH
VANILLA ICE CREAM
64
MENU – III
MUSHROOM CLEAR SOUP
CHICKEN SWEET AND SOUR
PANEER MANCHURIAN
STIR FRIED MUSHROOM
KUNG PAO VEG
CHINESE FRIED RICE
VEG CHOWMEIN
***
BANANA CARAMEL ICE
CREAM
MENU – IV
LEEK SOUP
SZECHWAN CHICKEN
GINGER PANEER
GARLIC GOBI
MUSHROOM FRIED RICE
VEG HAKKA NOODLES
***
CARAMEL APPLE WITH
DILL SEEDS
65
MENU – V
HOT & SOUR VEG SOUP
GARLIC CHICKEN
VEGETABLE HOT GARLIC
BLACK BEAN SAUCE
FRIED RICE
CHILLY GARLIC NOODLES
***
DATES PANCAKE WITH ICE
CREAM
MENU – VI
VEG TALUMEIN SOUP
CHILLI FISH
MIXED VEG WITH
ALMOND
STIR FRIED BEANS
STEAMED RICE
CHICKEN HAKKA
NOODLES
***
BANANA TOFFEE
66
MENU – VII
VEG MANCHOW SOUP
LEMON CHICKEN
GOBHI MANCHURIAN WITH
GRAVY
VEGETABLE IN GARLIC
SAUCE
GINGER CAPSICUM RICE
SINGAPORE NOODLES
***
ALPHONSO ICE CREAM
MENU – VIII
WONTON SOUP
CHICKEN HONG KONG
VEG IN HONG KONG
STYLE
BROCCOLI & BAMBOO
SHOOT IN OYSTER
MUSHROOM SAUCE
SPRING ONION FRIED
RICE
PAN FRIED NOODLES
***
APPLE TOFFEE
67
MENU – IX
TOM YUM SOUP
CHILLY CHICKEN
VEG SPRING ROLL
TOFU SATAY
MUSHROOM IN SZECHWAN
SAUCE
CHINESE FRIED RICE
CHINESE CHOPSUEY
***
HONEY NUT ICE CREAM
MENU – X
ASPARAGUS SOUP
CHICKEN SHANGHAI
VEG IN THAI RED CURRY
TOFU IN LEMON SAUCE
KHIMCHI SALAD
STEW NOODLES
***
FLAMED FIGS WITH
VANILLA ICE CREAM
68
BREAKFAST MENUS
69
MENU – I
CORNFLAKES WITH MILK
VEG CUTLET /
MUSHROOM CUTLET
BREAD / BUTTER / JAM /
CHEESE
EGGS OMELET /
BOILED EGG
FRESH FRUITS
FRESH FRUIT JUICE
TEA / COFFEE
MENU – II
PANEER PARATHA /
GOBHI PARATHA
POORI WITH ALOO SABJI
EGGS BHUJIA/
BOILED EGG
FRESH FRUITS
FRESH JUICE
TEA / COFFEE
70
MENU – III
MASALA / PLAIN DOSA
IDLI / UTTAPPAM
UPMA
URD VADA
CHUTNEY
SAMBAR
BOILED EGG
FRESH JUICE
FILTER COFFEE /
MASALA TEA
MENU – IV
PANCAKES /
BANANA PORRIDGE
MUSELI WITH CURD
FRIED EGGS WITH
TOAST
MILK SHAKE /
SMOOTHIES
FRESH FRUITS
TEA / COFFEE
71
TOPPINGS ON BREAKFAST
CEREALS
CORNFLAKES
MUESLI
OATS
DALIA
EGG
SCRAMBLE (WITH CHEESE
AND MILK)
CHINESE OMELETTE
(STUFFED WITH NOODLES)
POACHED EGG
BREAD
BROWN BREAD
MILK BREAD
CROISSANT
SANDWICH
VEG SANDWICH
GRILLED SANDWICH
CHICKEN SANDWICH
72
INDIAN
ALOO PARATHAS /
MOOLI PARATHAS /
GOBHI PARATHAS /
PANEER PARATHAS /
WITH BUTTER, PICKLE AND
CURD
POORI WITH ALOO SABJI
SOUTH INDIAN
MASALA DOSA
IDLI
VADA
UPMA
UTTAPPAM
WITH SAMBAR,
COCONUT CHUTNEY /
TOMATO SAUCE
JUICE /
BEVERAGES
FRESH JUICE – MUSAMBI /
ORANGE / ANAR
TETRA PACK JUICE –
GUAVA / PINEAPPLE /
APPLE / GRAPES
TEA
COFFEE ( ESPRESSO /
FILTER )
MILK / HOT CHOCOLATE
LASSI
73
ADD-ON DELICACIES
74
CONTINENTAL
SOUPS
TOMATO CHOWDER
FISHERMAN’S SOUP
BEAN SOUP WITH BASIL
FENNEL SOUP
CHICKEN SOUPS
CHICKEN MARYLAND
BASQUE STYLE CHICKEN
PROVENCAL CHICKEN
CHICKEN STROGANOFF
FISH
SOLE FISH IN VERMOUTH
SAUCE
FISH ORLY WITH
MAYONNAISE
SPICY FISH STEW
75
PASTA
SPAGHETTI IN PEPPER AND
OLIVE SAUCE
VEG CANNELLONI
SPINACH RAVIOLI
PENNE IN NAPOLITANO
GNOCCHI ROMANA
VEG DISHES
VEG MOUSSAKA
VEG CASSEROLE WITH
CHEESE
STIR FRIED VEG
SCALLOPED POTATOES
SALADS
BULGUR SALAD
ROAST PEPPER SALAD
NICOISE SALAD
CHICKPEA SALAD
DESSERTS
FRUIT COMPOTE
RASPBERRY SORBET
COFFEE MERINGUE
RICOTTA CHEESE CAKE
76
INDIAN
SOUP
LENTIL TOMATO SOUP
PUMPKIN SOUP
BEAN AND TOMATO SOUP
POTATO SOUP
MEAT
DUM MURG KASHMIRI
MURG MUSALLAM
COCONUT CURRIED
CHICKEN
MUTTON KORMA
MUTTON KOFTA CURRY
LAL MAAS
KEEMA MATAR
SEAFOOD
MASALA FRIED FISH
FISH IN COCONUT SAUCE
CRAB KORMA
PRAWN GREEN MANGO
CURRY
77
VEG SABZI
VEG AVIAL
MASALA POTATO WITH
OKRA
STUFFED OKRA
EGGPLANT CURRY
SPICED POTATOES
BRAISED PUMPKIN
BEANS PORIYAL
PUDDING
MYSORE PAAK
RASGULLA
COCONUT BURFI
KESAR KHEER
78
CHINESE
SOUP
CLEAR MUSHROOM SOUP
FISH SOUP WITH CELERY
SOUR AND HOT SZECHWAN
SOUP
CHICKEN AND SWEET
CORN SOUP
BIRD NEST SOUP WITH
QUAIL EGGS
MEAT
MEAT DUMPLINGS
MEAT BALLS ON SPINACH
CHICKEN WITH SEASAME
AND MUSTARD SAUCE
ASSORTED MEAT PLATTER
SEAFOOD
PRAWN DUMPLINGS
FISH WITH HOT BEAN
SAUCE
SWEET AND SOUR
PRAWNS
STUFFED CRAB CLAWS
79
VEG DISHES
HOT POT VEG WITH BEAN
CURD
SEASONED BAMBOO
SHOOTS
BRAISED BEANCURD WITH
CHINESE MUSHROOM
FRIED CANTONESE RICE
VINEGARED RICE
FRIED EGGPLANT WITH
MISO SAUCE
SALAD
BEAN CURD SALAD
SPINACH SALAD
CUCUMBER SALAD
DESSERTS
TOFFEE APPLES
BIRDS NEST COCONUT
BANANA CAKES
WAFFLE CAKES
80
TEA TIME MENUS
81
82
MENU – I
VEG / NON VEG SANDWICH
POTATO PUFFS
VEG QUICHE
STRAWBERRY PASTRY
TEA / COFFEE
NIMBU PANI
MENU – II
COCKTAIL SAMOSA
BESAN BURFI
COCKTAIL IDLI
MALPUA WITH RABRI
TEA / COFFEE
SMOOTHIE
A
83
MENU – III
VEG / NON VEG
KATHI ROLL
PANEER TIKKA
MILK CAKE
GULAB JAMUN
TEA / COFFEE
JAL JEERA
MENU – IV
VEG SPRING ROLLS
CHEESE CAPSICUM
COIN PIZZA
FRENCH FRIES
JALEBI WITH RABRI
TEA / COFFEE
SOFT DRINK
84
MENU – V
DAL VADA
SAMOSA
IDLI
MALPUA
TEA / COFFEE
NIMBU PANI
MENU – VI
VEG PAKORA
CHAAT PAPRI
SAMBAR VADA
ALOO BONDA
MILK CAKE
TEA / COFFEE
85
MENU – VII
BREAD PAKORA
VEG PUFFS
KHASTA KACHHORI
NAMKEEN CHAKLI
GULAB JAMUN
TEA / COFFEE
MENU – VIII
STUFFED BREAD ROLL
ALOO TIKKI
MOONG DAL CHILA
BHEL PURI
BOONDI LADDOO
TEA / COFFEE
SUGGESTED SAMPLE MENU
Day
Breakfast
Lunch
Evening Refershment
Dinner
Night Milk
Monday
Milk (Hot) , Biscuit, PavBhaji
Rajma , Matar Paneer, Zeera Rice
, Buttermilk, Chapati , Papad
Macaroni , Hot
Coffee , Sauce
Dal Tadka , Gajar-Matar ,
Papad Sabji (Thick Gravy) ,
Chapati , Rice, Salad
Hot
Milk (Bournvita)
Tuesday
Bournvita Milk (Hot) ,
Bread, Idli Sanmbhar
Puri Chhole, Masala Aloo, Boondi
Raita, Masala Rice, Fried Chilli,
Onion, Papad
Veg. Sandwich ,
Sauce , Masala Tea
Moong Chilka Dal, Tomato
Mirchi, Mix Veg., Zeera Rice,
Chapati, Salad, Papad
Hot
Milk (Ginger)
Wednesday
Milk (Hot) , Biscuit,
Poha Namkin, Fried
Masala Mirchi
Rajwadi Dal, Garlic Chutney,
Dum Aloo, Chapati, Buttermilk,
Lemon Rice, Onion, Papad
Veg. Sandwich ,
Sauce , Masala Tea
Arahar Dal , Aloo Matar (Dry) ,
Sev Tomato , Zeera Rice ,
Chapati , Salad, Papad
Hot
Milk (Chocolate)
Thrusday
Horlicks Milk (Hot) ,
Bread Jam, Samosa,
Chutney
Gujrati Kadi , Black Chana Dry ,
Seasonal Veg., Rice, Buttermilk ,
Chapati , Papad
Masala Idli , Sauce ,
Masala Tea Crush
Dal Fry, Malai-Methi-Matar,
Pulav , Chapati, Papad
Hot
Milk (Caramel)
Friday
Kesar Milk (Hot) ,
Biscuit, Grilled
Sandwich
Kadai Paneer ,Matar Patta Gobhi
Dry , Veg. Rice, Buttermilk,
Chapati, Salad, Papad
Maggi Masala ,
Sauce , Hot Coffee
Masoor Dal , Aloo Matar (Dry) ,
Veg-Biryani , Chapati , Fryums,
Papad
Hot Milk (
Badam)
Saturday
Bournvita Milk (Hot) ,
Dry Suji Toast, Bread
Cutlet , Sauce
Yellow Mungdal, Capsicum Aloo
Masala, Lemon Rice, Buttermilk,
Chapati , Salad, Papad
Veg. Pakoda , Sauce
, Hot Coffee
Arhar Dal , Corn Palak, Zeera
Rice , Chapati, Fried Papad
Hot
Milk (Bournvita)
Sunday
Horlicks Milk (Hot) ,
Bread Jam, Aloo
Parantha , Pickle
Masoor Dal , Besan Gatta, Gajar
Matar, Buttermilk, Zeera Rice ,
Chapati , Salad, Papad
Patties , Sauce ,
Masala Tea
Surprize Dinner
Hot
Milk (Ginger)