2 years ago
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Am a vegetarian weighing 82 kg, how much gram of protein, how much gram of carbs, how much gram of fiber and how much gram of fat should i intake and explain the sources of foods of all category.
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2 years ago
Dear saisri uppili, Thank you for the question
As a general dietary guideline, for an apparently healthy individual/ female with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/day, Recommended Daily Allowance (RDA) of protein for women is 46g per day, 130g of carbohydrates, 20-25g of fat/day is recommended.
- Good sources of Protein- (plant and/or animal sources) such as
• Pulses,
• Lentils,
• Soya,
• Milk,
• Paneer,
• Meat, fish
• Egg etc.
- Healthy fats like MUFA (mono-unsaturated fatty acids ) & PUFA(polyunsaturated fatty acids) are essential fatty acids and are good for your health some of the sources are nuts & seeds
- Carbohydrates are present in every food group however cereals are the richest source of carbohydrates like millets (Ragi, jowar, bajra, foxtail millets etc) rice, brown rice, wheat, rye, oats etc
- Some of the good sources of fiber are as follows
• Vegetables such as green beans, peas, cauliflower, garlic, carrot, tomato etc.
• Fruits including banana, apple, and citrus fruits like orange & sweet lime.
• Whole grains- whole wheat, millets, multigrain, wheat bran, oats etc.
• Dried beans, Legumes, Nuts & Seeds
Hope we have answered your query.
Wishing you a great day ahead
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