An ideal daily food intake in terms of quantity and nutrition (not calories) varies depending on individual requirements. However, on average, 400 grams of food per meal across 3 meals (around 1.2–1.5 kilograms daily ) can meet the nutritional needs of an adult. Here's a breakdown based on major nutrients and their daily requirements: Daily Nutritional Needs (Non-Caloric) Carbohydrates : ~250–300 grams Purpose : Primary energy source. Sources : Whole grains (rice, wheat, millets), starchy vegetables (potatoes, sweet potatoes), fruits, and legumes. Proteins : ~50–60 grams Purpose : Builds and repairs tissues, supports enzymes and hormones. Sources : Lentils, chickpeas, kidney beans, tofu, paneer, and green gram (moong). Fats : ~40–50 grams Purpose : Supports brain function, hormones, and absorption of fat-soluble vitamins. Sources : Nuts, seeds (flaxseeds, sesame, sunflower), oils (mustard, coconut), and avocados. Fiber : ~25–30 grams Purpose : Aids di...
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