Recommended Dietary Allowances (RDA) For Indian …zpphsturangi.yolasite.com/resources/MDM MENU -Recommended...Sambar Powder 1 2.80 0.20 0.10 Cooking Oil 5 45.00 -- 5.00 Salt (Iodized)

Recommended Dietary Allowances (RDA) For Indian Children

Primary School children – Class I to V

(Age Group: 5+ To 9+ Yr)

Age Group (yr) Energy (kcal) Protein (g)

5+ 1350 20

6+ 1350 20

7+ 1690 29

8+ 1690 29

9+ 1690 29

Total 7770 127

Average RDA 1554 26

1/3rd RDA 518 8.7

RDA Rounded to 520 9

Recommended Under MDM

450 12

Upper Primary School children – Class VI to X

(Age Group: 10+ To 15+ Yr Boys & Girls)

Age Group (Yr)

BOYS GIRLS

Energy (kcal)

Protein (g)

Energy (kcal)

Protein (g)

10+ 2190 40 2010 40

11+ 2190 40 2010 40

12+ 2190 40 2010 40

13+ 2750 54 2330 52

14+ 2750 54 2330 52

15+ 2750 54 2330 52

Total 14820 282 13020 276

Average RDA 2470 47 2170 46

1/3rd RDA 823 15.7 723 15.3

RDA Rounded to 825 16 725 15

Recommended Under MDM 720 20 720 20

1

MDM Menus for Primary School children (5+ to 9+ Yr)

Day 1 : Kichidi + Banana

Ingredients Quantity

(g) Energy (kcal)

Protein (g)

Fat (g)

Rice 100 345.00 6.80 0.50

Green Gram Dhal 20 69.60 4.90 0.40

Green Chi lies 5 1.45 0.10 0.03

Ginger 5 3.40 0.11 0.05

Onions 25 12.50 0.30 0.03

Carrot 20 9.60 0.20 0.04

Cooking Oil 5 45.00 -- 5.00

Salt (Iodized) 2 -- -- --

Curry Leaves 2 2.20 0.12 0.02

Coriander Leaves 3 1.32 0.01 0.02

Total 490.1 12.54 6.10

Banana 80 92.80 0.10 0.24

Grand Total 582.9 12.64 6.34

Rounded to 583 13 6

Recommended Under MDM 450 12 --

% Energy Recommended 10 - 15 20 - 30

Present Recipe 8.7 9.8

Day 2 : Rice with Spinach Dhal


(g)

Energy

(kcal)

Protein

(g) Fat (g)

Rice 100 345.00 6.80 0.50

Red Gram Dhal 20 67.00 4.50 0.30

Spinach Leaves 30 7.80 0.60 0.20

Onions 20 10.00 0.24 0.02

Green Chilies 5 1.50 0.10 0.03

Turmeric 0.5 1.70 0.03 0.03

Cumin Seeds 1 3.60 0.20 0.10

Tamarind Pulp 8 22.60 0.24 0.01

Cooking Oil 5 45.00 -- 5.00


Curry Leaves 2 2.20 0.12 0.02

Total 506.4 12.83 6.21

Rounded to 506 13 6




2

Day 3 : Vegetable Rice + Boiled Egg


(g) Energy (kcal)

Protein (g)

Fat (g)

Rice 100 345.00 6.80 0.50

Carrot 20 9.60 0.20 0.04

Beans 15 23.70 1.10 0.20

Onions 15 7.50 0.20 0.02


Cooking Oil 5 45.00 -- 5.00


Curry Leaves 1 1.10 0.06 0.01


Mint Leaves 1 0.50 0.05 0.01

Total 433.7 8.54 5.81

Egg 45 77.80 6.00 6.00

Grand Total 511.5 14.54 11.81

Rounded to 512 15 12




Day 4 : Sambhar Rice


(g) Energy (kcal)

Protein (g)

Fat (g)

Rice 100 345.00 6.80 0.50

Red Gram Dhal 20 67.00 4.50 0.30

Tomatoes 15 3.00 0.10 0.03

Cucumber 20 2.60 0.10 0.08

Onions 15 7.50 0.20 0.02

Tamarind Pulp 5 14.20 0.20 0.01

Dry Chilies Powder 3 7.40 0.50 0.20

Turmeric 0.5 1.70 0.03 0.02

Sambar Powder 1 2.80 0.20 0.10

Cooking Oil 5 45.00 -- 5.00


Curry Leaves 2 2.20 0.10 0.03

Total 498.4 12.7 6.29

Rounded to 498 13 6




3

Day 5 : Tamarind Rice/Pulihora


(g)

Energy

(kcal)

Protein

(g) Fat (g)

Rice 100 345.00 6.80 0.50

Tamarind Pulp 15 42.50 0.50 0.02

Chenna Dal/Bengal Gram Dhal 5 18.60 1.00 0.30

Black Gram Dhal 5 17.40 1.20 0.10

Groundnuts , 10 56.70 2.50 4.00

Dry Chilies 3 7.40 0.50 0.20

Turmeric 0.5 1.70 0.03 0.03

Cooking Oil 5 45.00 -- 5.00


Curry Leaves 2 2.20 0.12 0.02

Total 536.5 12.7 10.2





Day 6 : Rice with Amaranth Dhal


(g) Energy (kcal)

Protein (g)

Fat (g)

Rice 100 345.00 6.80 0.50

Red Gram Dhal 20 67.00 4.50 0.30

Amaranth Leaves 40 18.00 1.60 0.20

Onions 10 5.04 0.12 0.01


Turmeric 0.5 1.70 0.03 0.03

Cumin Seeds 0.5 1.80 0.10 0.10

Tamarind Pulp 10 28.30 0.31 0.01

Cooking Oil 5 45.00 -- 5.00


Curry Leaves 2 2.20 0.12 0.02

Total 515.5 13.7 6.2

Rounded to 516 14 6




4

MDM Menus for Upper Primary School children (10+ to 15+ Yr)

Day 1 : Kichidi + Banana


(g) Energy (kcal)

Protein (g)

Fat (g)

Rice 150 517.50 10.20 0.80

Green Gram Dhal 30 104.40 7.40 0.40

Green Chi lies 5 1.50 0.20 0.03

Ginger 5 3.40 0.10 0.05

Onions 30 15.00 0.40 0.03

Carrot 40 19.20 0.40 0.08

Cooking Oil 7 67.50 -- 7.50


Curry Leaves 4 4.20 0.20 0.04


Total 735.3 19.1 8.97

Banana 80 92.80 0.96 0.24

Grand Total 828.1 20.06 9.21

Rounded to 828 20 9

Recommended Under MDM 720.0 20.0 --



Day 2 : Rice with Spinach Dhal


(g) Energy (kcal)

Protein (g)

Fat (g)

Rice 150 517.50 10.20 0.80

Red Gram Dhal 30 100.50 6.70 0.50

Spinach Leaves 50 13.00 1.00 0.40

Onions 25 12.50 0.30 0.03

Green Chilies 10 3.00 0.40 0.06

Turmeric 1 35.00 0.60 0.50

Cumin Seeds 2 7.00 0.40 0.30

Tamarind Pulp 16 45.30 0.50 0.02

Cooking Oil 7.5 67.50 -- 7.50


Curry Leaves 4 4.20 0.20 0.04

Total 805.5 20.3 10.2


Recommended Under MDM 720.0 20 --



5

Day 3 : Vegetable Rice + Boiled Egg


(g) Energy (kcal)

Protein (g)

Fat (g)

Rice 150 517.50 10.20 0.80

Carrot 40 19.20 0.40 0.08

Beans 15 23.70 1.10 0.20

Onions 20 10.00 0.20 0.02


Cooking Oil 7.5 67.50 -- 7.50


Curry Leaves 2 2.20 0.10 0.02


Mint Leaves 2 1.00 0.10 0.01

Total 643.5 12.41 8.67

Egg 45 77.80 6.00 6.00

Grand Total 721.6 18.41 14.67





Day 4 : Sambhar Rice


(g) Energy (kcal)

Protein (g)

Fat (g)

Rice 150 517.50 10.20 0.80

Red Gram Dhal 30 100.5 6.7 0.50

Tomatoes 30 6 0.3 0.06

Cucumber 30 3.9 0.12 0.03

Onions 15 7.5 0.2 0.02

Tamarind Pulp 10 28.3 0.31 0.01

Dry Chilies Powder 6 14.8 1 0.40

Turmeric 1 3.5 0.06 0.06

Sambar Powder 2 5.5 0.3 0.02

Cooking Oil 7.5 67.5 -- 7.50


Curry Leaves 4 4.2 0.24 0.04

Total 759.2 19.4 9.6





6

Day 5 : Tamarind Rice/Pulihora


(g) Energy (kcal)

Protein (g)

Fat (g)

Rice 150 517.50 10.20 0.80

Tamarind Pulp 30 84.90 0.90 0.03

Chenna Dal/Bengal Gram Dhal 10 37.20 2.10 0.60

Black Gram Dhal 10 34.70 2.40 0.14

Groundnuts , 10 56.70 2.50 4.00

Dry Chilies 6 14.80 1.00 0.40

Turmeric 1 3.50 0.06 0.06

Cooking Oil 7.5 67.50 -- 7.50


Curry Leaves 4 4.20 0.24 0.04

Total 821.0 19.4 13.6





Day 6 : Rice with Amaranth Dhal


(g)

Energy

(kcal)

Protein

(g) Fat (g)

Rice 150 517.50 10.20 0.80

Red Gram Dhal 30 100.50 6.70 0.50

Amaranth Leaves 60 27.00 2.40 0.30

Onions 15 7.50 0.20 0.02

Green Chilies 10 3.00 0.40 0.06

Turmeric 1 3.50 0.10 0.06

Cumin Seeds 1 3.60 0.20 0.20

Tamarind Pulp 20 56.60 0.60 0.02

Cooking Oil 7.5 67.50 -- 7.50


Curry Leaves 4 4.20 0.20 0.04

Total 791.0 21.0 9.5





7

Average Nutritive Value of the MDM Recipes – Consolidated

A. Primary School Children – Class I to V (Age Group: 5+ to 9+ Yr)

Day Recipe Energy

(kcal)

Protein

(g) Fat (g)

Day 1 Kichidi + Banana 582.90 12.64 6.34

Day 2 Rice with Spinach Dhal 506.40 12.83 6.20

Day 3 Vegetable Rice + Boiled Egg 511.50 14.54 11.81

Day 4 Sambar Rice 498.40 12.70 6.30

Day 5 Tamarind Rice 536.50 12.70 10.20

Day 6 Rice with Amaranth Dhal 515.50 13.70 6.20

Total Per Week 3151.2 79.1 47.1

Average Per Week 525.2 13.2 7.9

Rounded to 525 13 8



Recommended Under MDM 10.1 13.5

B.Upper Primary School Children – Class VI to X(Age Group: 10+ to 15+ Yr)

Day Recipe Energy

(kcal)

Protein

(g) Fat (g)

Day 1 Kichidi + Banana 828.10 20.06 9.21

Day 2 Rice with Spinach Dhal 805.50 20.30 10.20

Day 3 Vegetable Rice + Boiled Egg 721.60 18.41 14.67

Day 4 Sambar Rice 759.20 19.40 9.60

Day 5 Tamarind Rice 821.00 19.40 13.60

Day 6 Rice with Amaranth Dhal 791.00 21.00 9.50

Total Per Week 4726.4 118.6 66.8

Average Per Week 787.7 19.8 11.1



% Energy

Recommended 10 - 15 20 – 30

Recommended Under MDM 10.1 12.7

8

Local Names of food Stuffs used in the recipes

S.NO. Name of food Stuff In English Name of the Food Stuff in Telugu

1 Amaranth Leaves Thotakoora

2 Banana Arati Pandu

3 Beans Beans

4 Black Gram Dhal Minapa Pappu

5 Carrots Gajara Gadda

6 Cooking Oil Vanta Noone

7 Coriander Leaves Kothimiri

8 Cucumber Dosa Kaya

9 Cumin Seeds Jilakarra

10 Curry Leaves Karvepaku

11 Dry Chili Powder Endu Mirapa Kayala Podi

12 Dry Chilies Endu Mirapa Kayalu

13 Egg Kodi Guddu

14 Ginger Allam

15 Green Chilies Pachi Mirapa Kayalu

16 Green Gram Dhal Pesara Pappu

17 Groundnuts Verusenagalu/Palli ,

18 Mint Leaves Pudina

19 Onions Ulli Gadda

20 Red Gram Dhal Kandi Pappu

21 Rice Biyamu

22 Salt (Iodized) Iodine Kaligina Podi Uppu

23 Sambar Powder Sambar Podi

24 Spinach Leaves Palakoora

25 Tamarind Pulp Chintapandu Pulusu

26 Tomatoes Tamatalu

27 Turmeric Pasupu Podi

9

Names of Indian Spices & Lentils in English & Telugu

S.No. Name of food stuff in English Name of the Food Stuff in Telugu

1 Ajowan Vamu

2 Almond Badam

3 Amaranth Leaves Thotakoora

4 Banana Arati Pandu

5 Beans Beans

6 Black Gram Dhal Minapa Pappu

7 Black Pepper Miriyalu

8 Cardamom Yelakulu

9 Carrots Gajara Gadda

10 Chenna Dal / Bengal Gram Dhal Senaga Pappu

11 Cinnamon Dalchina chekka

12 Clove Lavagam

13 Cooking Oil Vanta Noone

14 Coriander Leaves Kothimiri

15 Coriander Seeds Dhaniyalu

16 Cucumber Dosa Kaya

17 Cumin Seeds Jilakarra

18 Curry Leaves Karvepaku

19 Dry Chilie Powder Endu Mirapa Kayala Podi

20 Dry Chilies Endu Mirapa Kayalu

21 Egg Kodi Guddu

22 Fennel Sompu

23 Fenugreek Seeds Menthulu

24 Garlic Velluli

25 Ginger Allam

26 Green Chillies Pachi Mirapa Kayalu

27 Green Gram Dhal Pesara Pappu

28 Groundnuts Verusenagalu/Palli ,

29 Jaggery Bellam

30 Mace Japatri

31 Mint Leaves Pudina

10



32 Moong Dal Pesara Pappu

33 Mustard seeds Aavalu

34 Nutmeg Jajikaya

35 Onions Ulli Gadda

36 Poppy Seeds Gasagasalu

37 Red Gram Dhal Kandi Pappu

38 Rice Biyamu

39 Roasted Chenna Dal Putnala Pappu

40 Salt (Iodized) Iodine Kaligina Podi Uppu

41 Sambar Powder Sambar Podi

42 Spinach Leaves Palakoora

43 Star Anise Anasa Puvvu

44 Tamarind Chintapandu

45 Tamarind Pulp Chintapandu Pulusu

46 Tomatoes Tamatalu

47 Turmeric Pasupu Podi

48 Wailong Marati Mogga

Names of Indian Vegetables in English & Telugu


1 Amaranth Thotakura ( )

2 Ash Gourd Budida Gummadi ( )

3 Bitter gourd Kakarakaya ( )

4 Bottle gourd Anapakaya, Sorakaya ( , )

5 Brinjal Vankaya ( )

6 Broad Beans Chikkudu kayalu ( )

7 Cabbage Cabbage ( )

8 Capsicum Simla Mirchi, BangaloreMirapakaya ( , )

9 Cauliflower Cauliflower, Gobhi puvvu ( , )

10 Chow Chow Bengaluru Vankaaya ( )

11



11 Citron Dabbakaya ( )

12 Cluster Beans Goru Chikkullu ( )

13 Colocasia Chemadumpa ( )

14 Cranberry Vakkaya ( )

15 Cucumber Dosakaya ( )

16 Drum Stick Mulakkaya ( )

17 Fenugreek Menthi Kura ( )

18 French Beans Beans ( )

19 Gherkin Dondakaya ( )

20 Green Peas Pachchi Batanilu ( )

21 Lady’s Finger Bhenda kaya ( )

22 Malabar Spinach Bachchali ( )

23 Potato Bangala dumpa, Alu ( , )

24 Pumpkin Gummadi kaya ( )

25 Radish Mullangi ( )

26 Raw Banana Aarati kaya ( )

27 Ridge gourd Beerakaya ( )

28 Silk Squash Neti Beerakaya ( )

29 Snake gourd Potlakaya ( )

30 Sorrel Leaves Gongura ( )

31 Spinach Paala kura ( )

32 Spring Onions Ulli Kadalu ( )

33 Sweet potato Chilakada Dumpa ( )

34 Topiaco Karra Pendalam ( )

35 Yam Kanda ( )

12

Suggested Pre-cooking and Cooking Methods to Preserve the Nutritive Value

Foods should be washed well before cutting. Cooking and or consumption or remove contaminants like pesticide residues, parasites and other extraneous material.

Wash dry food grains such as rice and pulses once or at the most twice in water

before cooking. Repeated washing results in loss of certain vitamins and minerals.

Wash Vegetables and fruits before cutting and then cut them into large pieces to minimize the loss of nutrients. Cutting into small pieces will expose greater surface area to the atmosphere resulting in excess loss of nutrients due to oxidation and washing after cutting in addition will result in further loss of water soluble vitamins and minerals in particular.

Do not soak vegetables and fruits in excess water for a long time as most of the

vitamins and minerals will leach out into the water and discarding the excess water will therefore lead to greater loss of the water soluble nutrients.

Always cook food in vessels covered with lids to minimize loss of nutrients.

Use only sufficient water for cooking. Do not use excess water particularly in

the case of cooking rice, as the excess water is drained off and thereby also the water soluble nutrients.

Do not use baking soda for hastening cooking of pulses or certain vegetables as it would result in loss of vitamins.

Use only sufficient amount of oil for cooking. Repeated heating of leftover used

oils will result in formation of peroxides and free radicals that are not good for health.

Also do not mix the already heated oil with fresh oil, instead use them for the

process of seasoning. Avoid using such oils again for deep frying.

Encourage and increase the consumption of sprouted food. For e.g., sprouted green gram or Bengal gram can be used in the preparation of recipes such as ‘Kichidi, Vegetable Rice, Tamarind rice’ top improve their nutritive value and palatability.

In the above recipes, locally available green leaves such as Fenugreek (Menthi

Koora) or Gogu (Gongura) can also be used.

Rice may be replaced with Wheat Ravva, if desired

Boiled Egg and Banana can be used alternatively.

13

Nutritious recipes suitable for mid day meal programme

The details of nutritional recipes which can be followed for cooking in both SGH and Common

Kitchens schools were listed out in the present section so that by taking this food children’s

nutritional status can be developed better.

SUGGESTED RECIPES: To break the monotony in the menu some low cost and nutritious recipes are suggested

below (As per the Lr.Rc.No.160/MDM/2012-2, dated 11-05-2012 of Commissioner & Director of

School Education, Andhra Pradesh, Hyderabad)

1-SAMBAR RICE: Ingredients: Rice, dhal, potato, brinjal, tomato, beans, carrot, Sambar powder, salt & tamarind Preparation: Boil all the vegetables except tomato and keep aside. Boil rice along with dhal.

When it is cooked 3/4th add the boiled vegetables, tomato, tamarind juice, salt and Sambar

powder and cook till done. In a separate pan heat some oil and add seasonings. Add this to the

cooked mixture.

2-VEGETABLE PULIHORA:

Ingredients: Rice, tamarind, potato, carrot, beans, green chilies, Bengal gram (for seasoning),

oil, ground nut & seasonings (jeera, mustard)

Preparation: Extract thick juice of tamarind and keep aside. Heat oil in a pan, add seasonings

Bengal Gram, ground nut, Green chilies and fry well. Add tamarind juice, salt and cook for

some time. Add boiled rice to this mixture and mix uniformity.

3-DHAL WITH GREENS: Ingredients: Red Gram, Palak or amaranths or fenugreek leaves, tamarind, green chilies &

seasonings (jeera, mustard, red chilies)

Preparation: Wash the greens thoroughly with sufficient water and chop finely. Boil dhal.

When dhal is cooked 3/4th and chopped greens and cook till done. Add tamarind juice and mix

well. Season the cooked mixture with jeera, mustard and red chilies.

4.KITCHIDI: Ingredients: Rice, lentils, oils, onion, green chilies, ginger garlic paste, turmeric, garam

masala & Salt

Preparation: Wash dhal and rice. Boil adding sufficient water. Cook till rice and dhal become

tender. Add ginger, garlic paste. Heat oil. Add garam masala, chopped onions, chilies and

turmeric. Add enough salt to the rice. Add seasonings and cook for a few minutes for after

mixing well.

14

5.EGG FRIED RICE: Ingredients: Rice, eggs, onions, salt & pepper powder

Preparation: Wash rice and cook till just soft. Cool rice to separate the grains and keep aside.

Heat oil, add sliced onions and fry till golden brown. Add beaten eggs and salt and stir till egg

is cooked. Add the rice and sprinkle with pepper powder. Toss to mix. Serve hot garnished

with coriander leaves.

6.VEGETABLE BIRYANI: Ingredients: Basmati rice, beans, peas, carrots, tomato, onion, cinnamon, cardamom, cloves,

bay leaf, oil & Salt

Preparation: Cut the carrots into long thin pieces. String the beans and cut into one inch

pieces. Slice the onions. Wash rice. Heat fat and add sliced onions and fry. Add the chopped

vegetables, fry lightly and remove. Add whole garam masala and fry the rice well. Add water

and salt and cook. When rice is fully done, make a well in the centre of the rice and add the

vegetable mixture, cover and cook on low heat. Mix and garnish before serving.

7.UPMA (VEGETABLE BROKEN RICE: Ingredients: Semolina/Ravva, oil, black gram dhal, Bengal gram dhal, water, ginger, curry

leaves, coriander leaves, green chilies, onion, nuts, mustard seeds, vegetables & salt.

Preparation: Roast Ravva and keep aside. Heat oil. Add mustard seeds, dhal, nuts, chopped

onions, green chilies, vegetables, curry leaves and ginger and fry. Add water and salt and

allow boiling. Add Ravva gradually and keep stirring. Simmer for few minutes and remove

when done.

8.MIXED VEGETABLE CURRY: Ingredients: Cauliflower, potato, onion, carrot, green chilies, peas, tomato, oil, chilly powder,

coriander powder, garlic, ginger, coconut, tamarind, turmeric & Salt

Preparation: Cut vegetables into uniform size pieces. Chop onions and slit green chilies. Fry

and grind coriander seeds, chilly powder, turmeric, garlic, ginger and coconut. Add prepared

vegetables except tomatoes to the fried masala. Fry for 5 minutes. Add salt. Sprinkle water

and cook on slow fire till vegetables are done, stirring frequently. Soak tamarind in a small

quantity of water extract juice. Add to the cooked vegetables and similar for a few minutes.

Remove when slightly thick.

15

9.VEGETABLE KHURMA: Ingredients: Potato, beans, peas, carrot, onion, coconut, salt, lime juice, ginger, green chilies,

coriander leaves, cardamom, cloves, cinnamon, oil & sugar

Preparation: Wash and cut vegetables into fairly big pieces of uniform size and boil. Grind

coriander leaves, coconut, green chilies and half the chopped onion. Roast and powder garam

masala. Heat oil and add the masala. Fry well and add boiled vegetables. Allow to boil till

gravy is fairly thick. Remove from fire and sprinkle lime juice before serving.

10.EGG ON TOMATO OR SPINACH: Ingredients: Tomato, onion, ginger, jiggery, chilly powder, eggs, oil & salt

Preparation: Blanch and chop tomatoes or spinach. Peel and chop onion. Grind ginger. Heat

fat and brown the onions. Add all the ingredients except eggs and Jaggery. Mix well. Cook till

vegetables are tender. Spread on a shallow pan. Make slight dents. Break eggs one at a time

into the dent. Cover and cook with live coals on top or in oven till eggs are cooked.

11.EGG CURRY: Ingredients: Eggs, potato, onion, red chilies, coriander seeds, turmeric, vinegar, coconut, salt,

cinnamon, cloves, ginger & oil

Preparation: Crack hard boiled eggs and shell them. Keep aside. Peel potatoes, quarter and

steep in cold water. Slice onions, roast red chilies, coriander and turmeric. Grind to a fine

paste. Chop ginger. Scrape coconut and extract thick and thin extracts. Heat oil and sauté

part of the onions. Add masala and fry. Add potatoes and whole spices. Add second extract of

coconut milk and salt. Cook till potato pieces are cooked. Prick the eggs and put in the gravy.

Add first extract and cook on a low flame. Add Vinegar Just before removing from fire.

Suggested methods of cooking: Preliminary Preparation:

1. Thorough washing in running water to remove dirt, sand, pesticide sprays and

micro organisms present in outer layers. Leafy vegetables and vegetables without

peeling should be given special attention. Wash before cutting to avoid loss of

nutrients.

2. Remove all spoiled, discolored portions and highly fibrous stems.

3. Remove skin if necessary, scrape the outer layers and avoid discarding, edible

portions of vegetables as much as possible.

4. Use clean sharp knife to avoid discoloration and brushing of the vegetables.

16

5. Cut only just before cooking and leave it covered until cooked. If vegetables are

cut into very small pieces the water soluble nutrients are lost to a greater extent as

more surface is exposed.

Principles of Cooking Vegetables:

1. Tender but firm.

2. Characteristic color is maintained.

3. Pleasant flavour is present.

4. Minimum nutrients are lost during preparation and cooking.

Cooking Losses of Vitamins and Minerals can be avoided by

1. Using only the required amount of water. If excess water is used after cooking the

vegetables, the stock can be used for other preparations.

2. For green leafy vegetables do not use the cover for first few minutes of cooking.

For cabbage and onion, the flavour intensifies and therefore avoids using lid.

3. Do not use backing soda as it destroys thiamine and ascorbic acid.

4. Cook the vegetables till tender as over cooking has a destructive effect on the

nutrients.

5. Boil just enough water and add the prepared vegetables. Cover with lid (expect for

greens, onions and cabbage families), boil for few minutes, lower to simmering

temperature and cook till done.

17


Sl.No English Telugu

1 Green Ginger

Allam( )

2 Garlic

Velluli ( )

3 Mustard seeds

Aavalu ( ) 4 Cumin Seeds

Cumin Seeds ( )

5 Poppy Seeds

Gasagasalu ( ) 6 Black Pepper

Miriyalu ( ) 7 Camphor

Karpuram ( )

8 Turmeric

Turmeric ( ) 9 Saffron

Kumkum puvvu ( ) 10 Cardamom

Yelakulu ( ) 11 Ajowan

Vamu ( ) 12 Assafoetida

Enguva ( )

13 Star Anise

Anasa Puvvu ( ) 14 Chebulic

Myrobalan

Karakkaya ( )

15 Curry Leaf

karivepaku ( ) 16 Bay leaf

Biryani aku ( ) 17 Fenugreek Seeds

Menthulu ( ) 18 Coriander Seeds

Dhaniyalu ( ) 19 Copra

Kobbari ( )

20 Coconut

Kobbari kaya ( )

21 Tamarind

Chintapandu ( ) 22 Sugar

Panchadara ( )

23 Nutmeg

Jajikaya ( )

24 Mace

Japatri ( ) 25 Fennel

Sompu ( ) 26 Betal Nut

Tamalapakulu ( ) 27 Honey

Theney ( )

28 Long Pepper

Toka Miriyalu ( )

29 Cinnamon

Dalchina chekka ( )

30 Gingely Seeds

Nuvvulu ( ) 31 Ghee

Neyyi ( ) 32 Mint

Pudina ( ) 32 Almond

Badam ( )

33 Cashew nuts

Jeedi pappu ( ) 34 Jaggery

Bellam ( )

35 Wailong

Marati mogga ( ) 36 Mango Ginger

Mamidi Allam ( )

37 Dry Chilli

Endu mirapakaya ( ) 38 Clove

Lavagam ( )

39 Peanut, Ground

Nut

Veru senaga ( )

40 Sago

Saggubiyyam ( )

41 Dried Ginger

Sonti ( ) 42 Betal Nut

Vakka ( )

43 Aniseeds

Sompu ginjalu ( ) 44 Shaw jeera

Shajeera ( )

45 Vermicelli

Semya ( ) 46 Urad Dal, Black

Dal

Minapa pappu ( ) 46 Moong Dal

Pesara Pappu ( ) 47 Rice

Biyyam ( )

48 Red Gram, Tur Dal

Kandi pappu ( ) 49 Flattend Rice

Atukulu ( ) 50 Puffed Rice

Maramaralu, Borugulu ( , )

51 Papad

Appadam ( )

52 Horse Gram

Vulavalu ( ) 53 Wheat

Godumalu ( ) 54 Millet

Jonnalu ( ) 55 Maize

Mokka Jonna ( )

56 Chenna Dal

Senaga Pappu ( ) 57 Roasted Chenna

Dal

Putnala Pappu ( ) 58 Alum

Patika ( )

59 Gall nut

Machikaya ( )

60 Linseed

Avesa Ginjalu ( )

61 Soap Nut

Kunkudu Kayalu ( ) 62 Sandal

Chandanam ( )

63 Basil

Tulasi ( ) 64 Candy Sugar

Patika Bellam ( )

65 Sour Mango Powder

Amchoor ( )

66 Gooseberry

Usiri Kaya ( )

67 Black Cardamom

Nalla elakulu (

)

68 Black Salt

Nalla Vuppu ( ) 69 Kalonji

Nalla jeelakarra, Onion seeds ( , )

70 Citric Acid

Nimma Vuppu

( ) 71 Crystal Salt

Kallu Vuppu ( )

72 Salt

Vuppu ( )



1 Snakegourd

Potlakaya ( )

2 Brinjal

Vankaya ( )

3 Yam

Kanda ( )

4 Bottlegourd

Anapakaya,

Sorakaya ( , )

5 Cucumber

Dosakaya

( )

6 Pumpkin

Gummadi kaya ( )

7 Bittergourd

Kakarakaya ( )

8 Gherkin

Dondakaya ( )

9 Lady’s Finger

Bhenda kaya ( )

10 Potato

Bangala dumpa, Alu ( , ) 11 Green Chilli

Pachchi Mirapakaya ( )

12 Onion

Vullipaya ( )

13 Sweet potato

Chilakada Dumpa ( )

14 Cluster Beans

Goru Chikkullu ( )

15 Raw Banana

Aarati kaya ( )

16 Topiaco

Karra Pendalam ( )

17 Cabbage

Cabbage ( )

18 Cauliflower

Cauliflower, Gobhi puvvu ( , ) 19 Ridgegourd

Beerakaya ( )

20 Green Peas

Pachchi Batanilu ( ) 21 Ash Gourd

Budida Gummadi ( ) 22 Drum Stick

Mulakkaya ( )

23 Radish

Mullangi ( ) 24 Colocasia

Chemadumpa ( )

25 Corn

Mokka Jonna ( )

26 Mushrooms

Putta godugulu ( ) 27 Broad Beans

Chikkudu kayalu ( ) 28 French Beans

Beans ( ) 29 Citron

Dabbakaya ( )

30 Cranberry

Vakkaya ( )

31 Chow Chow

Bengaluru Vankaaya ( )

32 Silk Squash

Neti Beerakaya ( )

33 Pointed Gourd

Parwal, Potals ( , ) 34 Apple Gourd

Tinda ( )

35 Sorrel Leaves

Gongura ( )

36 Fenugreek

Menthi Kura ( )

37 Spinach

Paala kura ( )

38 Amaranth

Thotakura ( )

39 Malabar Spinach

Bachchali ( )

40 Coriander Leaves

Kothimeera ( )

41 Mint Leaves

Pudina ( ) 42 Turnip

Knolkol, Shalgam ( , )

43 Capsicum

Simla Mirchi, BangaloreMirapakaya ( , )

44 Tomato

Rama Mulakkaya, Tomato ( , ) 45 Spring Onions

Ulli Kadalu ( )

CEREALS AND EATABLES IN ENGLISH AND TELUGU

1 Cheese

Junnu ( )

2 Curd

Perugu ( )

3 Cream

Megada ( )

4 Pickle

Vuragaya (ఊ )

5 Pork

Pandi Mamsam ( )

6 Meat

Mamsam ( )

7 Bran

Tavudu ( )

8 Bread

Nanurotti ( )

9 Chutney

Pachadi ( )

10 Castor seeds

Amudalu ( )

11 Wine

Draksha Rasam ( )

12 Feast

Vindu ( )

13 Butter

Venna ( )

14 Food

Aaharam ( )

15 Grain

Dhanyam ( )

16 Broth

Charu ( )

17 Pulse

Pappu Dhanyam ( )

18 Vegetables

Kuragayalu ( )

19 Minced Meat

Kheema ( )

20 Green leafy

vegetables

Aku kura ( )

21 Beef

Eddu Momsam ( )

22 Semolina

Godhuma rawa ( )

23 Flour

Pindi ( )

24 Syrup

Teepi Pakam ( )

25 Pearl millet

Tella Jonnalu ( )

26 Pigeon pea

Kandi ginja ( )

27 White Mustard

Tella Avalu ( )

28 Fried Rice Bagara Annam ( )

29 Pancake

Dosa, Attu ( , )

30 Breakfast

Alpaharam ( )

31 Hunger Akali ( )

32 Astringency Vagaru ( )

33 Ling Vuppu chepa ( )

34 Sour Pulupu ( )

35 Crab

Petha, Endrakaya ( , )

36 Pan

Bannali ( )

37 Churner

Kavvam ( )

38 Liver Kharjyum ( )

39 Curry Kura ( )

40 Ladle

Gareta ( )

41 Bowl

Ginne ( )

42 Sieve

Jalleda ( )

43 Pounding

Danchuta ( )

44 Mullet Meva chepa ( )

45 Sword fish Bonta chepa ( )

46 Cat fish Valuga chepa ( )

47 Griddle

Mangalam ( )

48 Boiler

Bana ( )

49 Stove

Poyee ( )

50 Meal Bojanam ( )

51 Flame

Manta ( )

52 Butter milk

Majjiga ( )

53 Whey Majjiga theta ( )

54 Earthern Pots Matti patralu ( )

55 Curry powder Kura podi ( )

56 Sweets

Mittai

57 Bud Mogga ( )

58 Supper Ratri Bojanam ( )

59 Vermicelli

Semya ( )

60 Sauce pan Vepudu pallem ( )

61 Fry Vepudu ( )

62 Pestle

Rokali ( )

63 Mortar

Rolu ( )

64 Grinder

Tiragali ( )

Names of Indian Fruits in English & Telugu


1 Muskmelon

kharbuja ( )

2 Banana

Aarati pandu ( ) 3 Pineapple

Anasa ( )

4 Jackfruit Panasa pandu ( ) 5 Papaya

Bobbaya ( )

6 Pomegranate

Danimma ( ) 7 Date

Kharjuram ( )

8 Berry

Neredu ( ) 9 Custard Apple

Sitaphalam ( )

10 Water melon

Puchha kaya ( )

11 Sapodilla

Sapota ( ) 12 Plum Regu ( ) 13 Guava

Jama ( )

14 Grape

Draksha ( )

15 Bokharaplum Sema Regu ( ) 16 Mango

Mamidi ( ) 17 Mosambi

Battaiah ( ) 18 Orange

Narinja ( )

19 Sweet Orange

Kamala phalam ( )

Documents

Recommended Dietary Allowances (RDA) For Indian …zpphsturangi.yolasite.com/resources/MDM MENU -Recommended...Sambar Powder 1 2.80 0.20 0.10 Cooking Oil 5 45.00 -- 5.00 Salt (Iodized)