Table -3 Meat, fish and Chicken

Table -3 Meat, fish and Chicken

Foodstuff	Green	Yellow	Red
Egg	Egg white	Boiled egg whole	Omelette with cheese, bacon
Fish	Poached /steamed	Fish tawa, fish curry (without coconut)	Fish fry, fish curry (with coconut)
Poultry	Chicken Roast / Grilled chicken / Tandoori chicken	Chicken tawa /kabab /	Butter chicken / murg makhini / Fried chicken
Mutton			Mutton curry /Rogan Josh

Red meat, sausage, bacon, ham, liver, kidney, egg yolk are not healthy choices as they

are rich in fat especially saturated fats and cholesterol. Fish, chicken, white of eggs are

healthier choices.

Table -4 Milk and Milk products

Foodstuff	Green	Yellow	Red
Milk	Double toned /skimmed milk	Toned /cow milk	Buffalo/ full fat milk
Milk products	Curd (from double toned or skimmed milk)	Low fat cheese / channa from low fat milk	Processed cheese / Khoa

Table -5 Fats and Oils

Foodstuff	Green	Yellow	Red
Oils and fats	Olive/rapeseed/ sesame/ groundnut	Sunflower/ safflower/ corn oil	Ghee / butter/ Vanaspati

Table - 6 how a simple main meal can move from green zone to red zone depending on the food we eat?

Food groups	Green zone	Yellow zone	Red zone
Cooking methods	Steamed, boiled, roasted, grilled, tandoor, dry heat	Cooked with moderate amount of fat	Deep fried, extra butter/ghee added, rich sauces/dressing, rich in sugars
Processing	Rich in fiber/parboiled /handpounded	Low in fiber /refined milled	Low in fiber, ready to eat
Rice	Steamed rice	Pulao	Biryani
Wheat	Chappati, tandoori roti	Naan	Butter Naan / Puri
Dal	Whole chana /sambhar	Dal tadka	Dal makhini
Vegetables	Steamed vegetables, Fresh green salad	Aloo sabzi /aloo chaat	Malai Kofta curry, Salad with Mayonnaise
Fish	Steamed Fish	Fish curry (home-style)	Fried fish
Chicken	Grilled chicken	Chicken Tawa	Butter chicken (Murg Makhini)
Fruit	Apple, Pear, orange (fresh, whole)	Apple / Orange juice unsweetened	Sweetened fruit juice
Dessert	Fresh cut fruit		Gulab jamun, ice cream, ladoo, mithai, jalebi