Food exchanges – Lists out the proteins, fats and carbohydrates and useful tips for economic use

Ayurveda for a healthy life- 56/2025  on 16.7.2025

5.  Outline of food exchanges

The table given ahead lists out the proteins, fats and carbohydrates and the calories given by each food exchange.

Sr No	Name of the exchange	Quantity	Proteins in gm	Fats in gm	Carbo-hydrates in gm	Calories	No. of exch-anges	Calories
1.	Milk	1cup (200 ml)	8-12	7-12	10	160-   170	1	160
2.	Vegetable
	Vegetable 1	100 gm	1	0.1	4	20	3	150
	Vegetable 2	100 gm	2-4	0.4	6	40
	Vegetable 3	100 gm	5-7	0.7	8-12	80
	Roots and tubers	100 gm	1	0.1	22	100-125
3.	Fruits	1/2 cup of juice	0 .5	0.3	10-12	40-60	2	100
4.	Fish	100 gm	11	1.5	3.5	80-100	2	200
	Mutton	100 gm	22	2.6	–	115
	Eggs	100 gm	15	6.0	–	170
	Lean meat	Variable	7	0.5	–	75
5.	Cereals	30 gm	3	0.75	22	100	6	100
6.	Pulses	100 gm	20-22	3	55-60	350	1	350
7.	Fat	1	–	5	–	45	2	90
8.	Dry fruits	15 gm	3	8	2	100	1	100
9.	Sweet exchange	Variable	–	–	–	600	1/2	300
10.	Condi-ments	–	–	–	–	–	–	–
11.	Sugar	One teaspoon	–	–	4	20	5	100
12.	Beverages	200ml	–	–	–	100	3	300

5A.  Is it possible for poor families to have a well-balanced and nutritious diet ? :

Except the extremely poor, a majority of poor people can still have a nutritious diet by good planning and observing the following rules –

This Topic is elaborated thinking its importance in India (5A 1. to 5A 8. points)

1.   Having a limited family by using family planning methods.

·         Smaller families are easier to manage in terms of food, health, and education.

·         With limited income, a smaller number of dependents allows better nutrition per person.

·         It also enables better resource allocation and parental attention.

2.   Having knowledge about the nutritive value of various food items.

·         Many inexpensive foods are rich in nutrients if selected properly.

The Millets, pulses, seasonal vegetables, eggs, and bananas are affordable & nutritious.

·         Knowing which foods provide protein, iron, vitamins, etc., helps families make cost-effective choices.

3. Avoiding Junk & Processed Foods

·         Processed foods and cold sugary drinks appear cheap but are nutritionally poor.

·         Money spent on them can instead be used to buy more wholesome diet.

4. Kitchen Gardens or Community Farming

·         Cultivation of small home garden can provide fresh vegetables and herbs.

·         Community farming or shared plots in rural areas is also an economical option for the poor.

5. Use of Government Schemes

·         Many governments provide subsidized grains, pulses, and mid-day meals through public schemes.

·         Poor families should be aware of and utilize such schemes.

6. Smart Cooking and seasonal storage Practices

·         Overcooking can destroy nutrients; hence avoid it to retain nutrition.

. Seasonal bulk buying and proper storage becomes more economic.

7. Nutritional Education through NGOs,

·         NGOs, health workers, and schools can organize cooking sessions.

·         Basic tips on food hygiene, balanced meals, and child nutrition can be useful.

8.   Traditional diets

.  It often include locally available, nutritious, and seasonal foods that can be re-introduced if better

6.  Having a proper budget

A.   Spending more on food than on luxury items.

B.   Eating homemade preparations which are cheaper & more nourishing than food from restaurants or readymade food items.

C.  Not believing in everything that is advertised about products.

D.  Expensive food items may not necessarily have a greater nutritive value.

E.   Not spending on tea, coffee and soft drinks. Instead, natural drinks like milk, fresh vegetable soups and juices of seasonal fruits should be consumed.

F.   It is important to know and prepare tasty and nutritious dishes using cheap food items.

7.  Useful tips in the kitchen

1.   Effects of germination of pulses

Constituent	After germination (%)
Starch or carbohydrates	Decreases by 10
Calories	Decreases by 10
Proteins	Increases by 30
Calcium	Increases by 35
Potassium	Increases by 80
Sodium	Increases by 700
Iron	Increases by 40
Phosphorous	Increases by 55
Vitamin A	Increases by 300

Vitamin B1 (Thiamine)	Increases by 200
Riboflavin	Increases by 500
Vitamin B12	Increases by 500
Niacin	Increases by 250
Vitamin C	Increases manifold

2. Effects of fermentation : Fermentation is used while preparing idli, dhokla, bread etc.

A.  Fermentation makes the food item lighter.

B.  Content of Vitamin B complex in it increases.

C.  Fermented food items are easily digested. However, individuals with peptic ulcer or increased acidity should not eat fermented food.

3.   Tips while cooking vegetables

A.  Soda bicarbonate is often used to retain the colour of vegetables. However, it alters the natural taste of the vegetables and destroys Vitamin B complex. Hence, soda bicarbonate should not be added while cooking vegetables.

B.     Freshly cooked vegetables should be consumed. If cooked vegetables are eaten after a long time, their Vitamin B and C content is considerably reduced.

C.  The skin of tubers like potato, sweet potato should not be peeled before cooking as it leads to loss of Vitamin B complex and Vitamin C.

D.  Use a sharp peeler to scrape the skin of tubers.

E.   Do not use excess of water while cooking. Prolonged heating will be required to evaporate the excess water which will result in loss of Vitamin B complex and Vitamin C.

F.   If more quantity of water is added than that required for cooking, the excess water should be used for cooking rice or preparing dal.

G.  Do not reheat cooked vegetables.

H.  Cooked vegetables should be kept covered.

I.    Addition of tamarind or kokam helps to preserve Vitamins B and C.