An Ideal Indian Diet

Recommended diet for Adult Males:  
Breakfast:
4 Idlis OR 3 dosas OR 3/2 cup Upma OR 4 slices of bread OR 2 cups of porridge OR 2 cups of cornflakes with milk..
Lunch:
2 cups of rice,2 phulkas, 1/2 cup of dal,
3/4 cup of vegetables,1/2 cup of curd, 8 slices of vegetable salad.

Dinner:
2 cups of rice, 2 phulkas, 1/2 cup dal, cup of curry and 100 grams of  fruits.

For Non-Vegetarians:
Substitute one pulse portion with one portion of egg/meat/chicken/fish.

Beverages:
200 ml milk and 2 cups of  coffee or 1 cup of tea..
A normal healthy person needs to drink abt 8 glasses (2 litrs) of water per day.Increase water intack during hot weather, or while doing vigorous physical activity.
Salt intake should not  exceed 6 gm/ day.
NOTE: do not soak cut vegetables in water for long time..
Prefer pressure/steam  cooking over deep frying/ roasting.