By now, you all know my love for the Indian Food Composition Tables 🙂 I have been going through the document in detail and have been compiling the list of foods rich in specific nutrients. If you haven't taken a look, you can access the complete list - Plant-based sources of macro and micro-nutrients. There is a separate post for each individual vitamin/mineral. It's still work-in-progress and not a complete analysis yet.
My intention is not to promote Nutritionism but rather to help people recognize and appreciate the wide diversity of local and seasonal foods that are available in India and that can meet our nutritional requirements without the need for artificial supplements/health drinks.
Going through each and every post might be time-consuming. So in order to make our lives easier, I plan to make a master compilation that you can print it out and pin it up on your fridge. Whenever you write down your weekly/monthly grocery list, my wish is that you refer to these printables and plan your meals.
Instead of asking "I want a diet chart for weight loss/PCOD/thyroid etc", let's take the effort to understand the key principles and plan our meals ourselves. It is more fun and empowering this way than to blindly follow a diet chart prepared/followed by a random stranger on social media.
The first printable I'm sharing is on the foods rich in key minerals - calcium, iron, magnesium, potassium, zinc and selenium.
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| Compilation of plant-based sources of minerals |
Right Click on the image and click "Save Image as".
Update (28th Oct 2020)
Here's the second printable on the foods rich in key vitamins
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| Compilation of plant based sources of vitamins |
Let me know if you find these printables helpful in your meal planning.
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