Portion Control Meal Plate: Soya Methi Palak Sabzi, Jeera Aloo, Jowar Roti, Salad & Raita

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A healthy and nutritious meal is something each of us look forward to , when it is lunch time, with rats in our stomach. This healthy meal plate is put together with some lip smacking elements on the plate that include millets in the form of Jowar roti, a super healthy Soya Methi Palak Sabzi, a dry sabzi of Jeera Aloo, an iron rich beet  salad and a refreshing mint and anar raita 

 This nutritious meal is packed with great flavours that tastes great, ensuring there is an element present from each food group. 

Did you know: 

Spinach helps improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.  Spinach is an excellent source of vitamin K, vitamin A  manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber. 

Methi is known to have a storehouse of minerals and are also known to be a rich source of vitamin C and K as well. A certain study suggest that fenugreek seeds may be helpful to people with diabetes because they contain fiber and other chemicals that are thought to slow digestion and the body’s absorption of carbohydrates and sugar. Fenugreek is said to be an effective heartburn or acid reflux remedy because the mucilage in fenugreek seeds assists in soothing gastrointestinal inflammation, and coating the stomach and intestinal lining.

Jowar is rich in protein, iron and copper and it plays a crucial role in cellular function and repair. The rich quantity of potassium present in the flour helps to lowers the cholesterol and manages blood pressure level.

This meal can also be served to diabetics, by simply substituting the jeera aloo sabzi with Palak & Kala Channa Sukhi Subzi Recipe or Besan Kela Subzi Recipe (Raw banana in Gram Flour and Yogurt Curry Recipe) 

Below are the quantities we have used for a complete portion control meal. You can use these suggestions based on your dietary requirements. 

Total Calories: 320 calories

  • Soya Palak - 1/2 Katori
  • Jeera Aloo - 1/2 Katori
  • Phulka - 1 piece
  • Salad - 1/2 Katori
  • Raita - 1 Katori

Read the Guidelines for Healthy Eating Using Portion Control to incorporate healthy eating habits into your everyday lifestyle. 

Sneha Chhabria

Sneha Chhabria

     
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