\r\n| \r\n Person<\/span><\/p>\r\n<\/td>\r\n | \r\n Age<\/span><\/p>\r\n<\/td>\r\n | \r\n No of calories<\/span><\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n| \r\n Sedentary children<\/span><\/p>\r\n<\/td>\r\n | \r\n \u00a02\u20138 years<\/span><\/p>\r\n<\/td>\r\n | \r\n 1,000\u20131,400<\/span><\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n| \r\n Active children<\/span><\/p>\r\n<\/td>\r\n | \r\n 2-8 years<\/span><\/p>\r\n<\/td>\r\n | \r\n 1,000-2,000<\/span><\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n| \r\n Females<\/span><\/p>\r\n<\/td>\r\n | \r\n 9-13 years<\/span><\/p>\r\n<\/td>\r\n | \r\n 1,4000-2,200<\/span><\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n| \r\n Males<\/span><\/p>\r\n<\/td>\r\n | \r\n 9-13 years<\/span><\/p>\r\n<\/td>\r\n | \r\n 1,600-2,600<\/span><\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n| \r\n Active females<\/span><\/p>\r\n<\/td>\r\n | \r\n 14-30 years<\/span><\/p>\r\n<\/td>\r\n | \r\n 2400<\/span><\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n| \r\n Sedentary females<\/span><\/p>\r\n<\/td>\r\n | \r\n 14-30 years<\/span><\/p>\r\n<\/td>\r\n | \r\n 1,800-2,000<\/span><\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n| \r\n Active males<\/span><\/p>\r\n<\/td>\r\n | \r\n 14-30 years<\/span><\/p>\r\n<\/td>\r\n | \r\n 2,800-3,200<\/span><\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n| \r\n Sedentary males<\/span><\/p>\r\n<\/td>\r\n | \r\n 14-30 years<\/span><\/p>\r\n<\/td>\r\n | \r\n 2,000-2600<\/span><\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n| \r\n Active people<\/span><\/p>\r\n<\/td>\r\n | \r\n 30 years and over<\/span><\/p>\r\n<\/td>\r\n | \r\n 2,000-3,000<\/span><\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n| \r\n Sedentary people<\/span><\/p>\r\n<\/td>\r\n | \r\n 30 years and over<\/span><\/p>\r\n<\/td>\r\n | \r\n 1,600-2,400<\/span><\/p>\r\n<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n <\/p>\r\n <\/span>A Healthy Platter<\/span> <\/span><\/span><\/h2>\r\nHalf a portion of the plate should contain veggies, salads, and fruits.<\/span><\/p>\r\nOver one quarter must be whole grains.<\/span><\/p>\r\nUnder one quarter should contain proteinaceous food items.<\/span><\/p>\r\nDairy products should also be added.<\/span><\/p>\r\nNow we jump into the details of ingredient in a healthy plate<\/span><\/p>\r\n<\/span>Fresh fruits<\/span><\/span><\/h2>\r\n![\"\"](\"https:\/\/healthycyte.com\/wp-content\/uploads\/2020\/08\/1-1.jpg\") <\/p>\r\n
Apple, pomegranate, grapes, guava, orange, and thousands of fruits are included in fresh fruits that provide vitamins and minerals.<\/span><\/p>\r\n<\/span>Fresh vegetables<\/span><\/span><\/h2>\r\n![\"\"](\"https:\/\/healthycyte.com\/wp-content\/uploads\/2020\/08\/article-image.jpg\") Fresh veggies must be added in your daily life because these are natural antibiotics that protect against various health problems and easily digestible there is no need to tell about a huge list of vegetables. After all, already enough data is present about different vegetables and their miraculous properties. Anyhow some fresh vegetables are spinach, okra, \u201cGhia-Kadu\u201d or pumpkin, sponge gourd, broccoli, cauliflowers, and eggplant or brinjal, etc.<\/span><\/p>\r\n<\/span>Salads<\/span><\/span><\/span><\/h2>\r\n![\"\"](\"https:\/\/healthycyte.com\/wp-content\/uploads\/2020\/08\/2-2.jpg\") Salads not only decorate your platter but are a nutrient-rich mixture of different food items like cabbage, sweet potato, cucumber, avocados, capsicum, edible mushrooms, tomato, onion, carrots, etc.<\/span><\/p>\r\nSalads are of different types and their recipes vary like Russian salad, Greek salad, Thai salad, Asian style chopped salad, Nicoise salad, Vietnamese chicken salad, traditional Caesar salad, and so on.<\/span><\/p>\r\n
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