Nowadays people are trying to control body weight and sometimes i find them so misinformed about food we eat. Like a recent post in sajha where picture says broccoli has more protein than meat! . I was not able to figure out whether it was joke or misinformation. Also, in my office consuming all sorts of tonic, boost etc and not eating essential wheat and rice but don't mind starbucks, a cake , candies to cut weight. What you eat is what you become and I mean that literally. If you eat more/ calorie dense food you become 'fat' motte, bhude and if balance you become balance.

There is growing tendency of being vegan and vegetarian. There is no reason of being vegan except from the ethical point of view. I really appreciate the idea of being vegan. I don't know why people are vegetarian, this is absurd to me (except for religious or for taste).

But vegan/vegetarians please be aware that protein is one of the most essential nutritional chemical which is required for body building (and i don't mean being body builder although they require more that's why they consume more protein) without it we may lack growth, body mass and may endanger the development of little children if they are forced to be vegetarian. If meat is not eaten then protein should be supplemented through other means.

Plant products usually have low amount of protein. Soybean, Mungdal and other lentil and pulses being exceptions. So vegetarian needs to consume more of those and if she/he is Ovo-lacto vegetarian (one who consumes egg and dairy products) he needs to add egg and dairy products more frequently. Vegetable proteins might lack in some essential amino acids which are essential to building our body/lean muscles thus well balanced food is necessary for better nutrition. Also, vitamin B12 (Cynocobalamine) which is only found in animal animal is not present in plant products so supplement can be taken for it too.

We have been living in this earth before knowing about our needs for thousands of years so for those who think this way and do not want to dig deeper and already have well balanced body.
Our daily need is: 2000-2200 Calories for normal go to school/job come back home type people (for females its couple hundred calories less),which should be fulfilled in following way .

55-60 % Carbohydrates ----- Rice, Wheat, Corn and other cereals (Sugar is one of the very concentrated form of Carbs.
Better avoid soda/ cola drinks they contain as much as 20 spoons of sugar!
20 % Protein 1 g protein per kg body weight (about 75 g meat has 20 g protein)
20 % fat This should include good fats from fish and seafood. Consume less animal fat.
FACT: Plant oils do not have Cholesterol, never ever so next time you see Cholesterol Free in your oil they are over emphasizing the fact that plant oil do not have Cholesterol only animal products have Cholesterol. Always, check nutritional facts if you are on diet control and eat according to serving size with your daily requirement on mind.


DO NOT READ WAIYAAT ARTICLES/PICTURES/WEBSITE AND BELIEVE WHAT IT SAYS
FOOD IS VERY ESSENTIAL SO PLEASE CHOOSE WISELY AND EAT THE AUTHORATATIVE SOURCE IS : http://www.choosemyplate.gov/myplate/index.aspx

P.S : Do not let me know about typos, grammar issues they are there. Also this is not the ultimate guide, i am just writing down by observation and some facts.