Daily Whole Food Intake sample

Category	Food Item	Quantity
Fruits	Avocado	1 medium (~150g)
	Berries	50g
Vegetables	Mixed Vegetables	250g
Greens	Leafy Greens	100g
Root Carbs	Boiled Sweet Potato	50g
Protein	Eggs	2 eggs
Dairy	Curd	1 cup (~200ml)
Nuts	Almonds	5 pieces
	Walnuts	5 pieces
	Brazil Nuts	2 pieces
Seeds	Chia, Flax, Sesame, Halim	2 tbsp each (8 tbsp total)
	Pumpkin, Sunflower, Watermelon	2 tbsp each (6 tbsp total)
Whole Grains	Cooked Quinoa	150g
Legumes	Sprouted Green Gram (Mung)	½ cup (~80g)
Functional Foods	Moringa Powder	25g
	Curry Leaf Powder	25g
Sweetener	Palm Jaggery	1 tbsp
Probiotic & B-complex	Nutritional Yeast	1 tsp
Fat	Ghee	1 tsp

Nutrient Intake vs RDA (Adult Woman, 50kg)

Nutrient	Estimated Intake	RDA	Status
Energy	~2330 kcal	1900 kcal	✅ Met
Protein	~91g	55g	✅ Excellent
Fat	~75g (healthy fats)	~50–60g	✅ Safe
Fibre	~60g	35g	✅ Superb
Calcium	~1650 mg	1000 mg	✅ Exceeds
Iron	~30–32 mg	29 mg	✅ Met
Vitamin C	~250–300 mg	75 mg	✅ Met
Folate	~550 µg	300 µg	✅ High
Magnesium	~550 mg	325 mg	✅ Met
Zinc	~18–20 mg	13.2 mg	✅ Met
Vitamin B12	~2.2–2.4 µg	2.2 µg	✅ Just met

✅ Summary: Well-optimized diet still meets all major nutritional needs despite curd reduction. Ideal for metabolic health, immunity, detox, bone & gut function.