60 to 65% of our calorie intake by way of Cereals, Whole grains, Fruits, Vegetables

20 to 25% of our calories intake by way of Milk, Egg, Chicken, Fish, Pulses, Legumes, Soyabean etc.
(0.75 grams per kg of body weight per day for adults)

10-15% of our calorie intake by Oil, Ghee, Nuts & Seeds.
(15-20 grams of visible fat per day for adults)

35 ml/ kg of body weight for Adults.
50-60 ml/kg of body weight for Children.
150ml/kg of body weight for Infants.

upto 38 grams/ day for Adults.

Vitamin A –

  • For Adults - 600 mcg/day
  • For Pregnant women- 800 mcg/day
  • For Lactating women - 950 mcg/day

Vitamin B –

  • B-1 : Males- 1.2 mg/day, Females - 1 mg/day
  • B-2 : Males – 1.4 mg/day, Females – 1.1 mg/day
  • B-3 : Males – 16 mg/day, Females – 12 mg/day
  • B-6 : 2.0 mg/day
  • B-9 : 200 mcg/day
  • B-12 : 1 mcg/day

Vitamin C –

  • For Adults - 40 mg/day
  • For Pregnant women – 60 mg/day
  • For Lactating Women – 80 mg/day

Vitamin D –

  • 200- 400 IU/day

Vitamin E –

  • Males : 10 mg/day, Females : 8 mg/day

Vitamin K –

  • Males: 80 mcg/ day, Females: 70 mcg/day

Macro-minerals –

  • Calcium- 600 mg/day, Pregnant & Lactating – 1200 mg/day
  • Phosphorus-400 mg/day
  • Magnesium-Males - 340 mg/day, Females - 310 mg/day
  • Sodium-2.4 grams/day (6 grams of salt).
  • Potassium- 4.7 gm/day

Micro-minerals -

  • Iron : Males - 17 mg/day, Females - 21 mg/day, Pregnant-35 mg/day, Lactating-21 mg/day.
  • Iodine – 1 mg/day
  • Copper- 2 mg/day
  • Zinc – Males - 12 mg/day, Females - 10 mg/day