INDIAN TRADITIONAL FOODS

22FT852
TARGET -02 ASSESSMENT

Submitted to:
Narendra Kumar (
Name: R. Satya Narayana
Regd no: 221LA06009
Branch: EEE
Abstract: This report deals with the three
typical breakfast items that are commonly
consumed in southern and Northern states
of India. And brief explanation of their
nutritional profiles.
INTRODUCTION: Fig1: Different Breakfasts in India
Breakfast is often referred to as the most SOLUTION:
important meal of the day. It is the first  Here are three typical breakfast
meal of the day, and it provides the body items commonly consumed in
with the energy and nutrients it needs to Southern and Northern states of
start the day. Eating breakfast has been India, along with a comparison of
linked to many health benefits, including their nutritional profiles:
weight control, improved cognitive Southern India:
function, and reduced risk of chronic State of Kerala-
diseases such as heart disease and type 2 Kerala is known for its rich
diabetes. Skipping breakfast, on the other heritage and culture, and its cuisine
hand, has been associated with an is no exception. The state’s
increased risk of obesity, high blood traditional breakfast dishes are a
pressure, and other health problems. must-try for anyone visiting the
Therefore, it is important to make sure that region. Some of the most popular
you eat a healthy breakfast every day. breakfast items in Kerala include:
1.Appam:
 Appam is a pancake made from with zero nutritional value. On
fermented rice batter and coconut intake, sugar
milk. It has a soft and fluffy texture
and is usually served with 2.UTHAPPAM:
vegetable stew or egg roast.  Uthappam is a popular
 Appam is a nutritious breakfast breakfast dish from South
option because it is made from India, particularly Tamil
whole grains and coconut milk, Nadu. It is a thick pancake
which are both good sources of made from fermented rice
fiber, vitamins, and minerals. The and lentil batter. The batter
fermentation process also makes is usually mixed with
the nutrients in the rice more easily onions, tomatoes, and other
digestible. However, appam is also vegetables before being
relatively high in calories and cooked on a griddle.
carbohydrates, so it should be Uthappam is usually served
consumed in moderation as part of with sambar (lentil soup)
a balanced diet. and coconut chutney.
o
 Uthappam is a nutritious
breakfast option because it
is made from whole grains,
lentils, and vegetables,
which are all good sources
of fiber, protein, vitamins,
and minerals. The
fermentation process also
makes the nutrients in the
rice more easily digestible.
However, uthappam can be
relatively high in calories
Fig2: Appam and carbohydrates
How many calories does one
Appam have?

 One Appam (46g) provides 94

calories, out of which
carbohydrates comprise 77
calories, proteins account for 6
calories, and remaining calories
come from fat which is 16 calories.
It also contains 2.4g of total fat, depending on the
0mg of cholesterol, and 68mg of ingredients used and the
sodium
size of the pancake.
 However, it’s important to note
that Appam is made of rice and
coconut milk, making it a carb- Fig3: Uthappam
heavy recipe. The sugar used in the  One Uthappam (100g) provides
recipe is also a simple carbohydrate approximately 200 calories, out
 of which carbohydrates which carbohydrates comprise 99
comprise 160 calories, proteins calories, proteins account for 3
account for 20 calories, and calories, and remaining calories
remaining calories come from come from fat which is 24 calories.
fat which is 20 calories. It also It also contains 2.7g of total fat,
contains 2g of total fat, 0mg of 0mg of cholesterol, and 5mg of
cholesterol, and 200mg of sodium.
sodium. NORTHERN STATE:
Idiyappam: DELHI:
 Idiyappam is a steamed rice  Delhi, the capital of India, is
noodle that is made by known for its diverse and
pressing rice flour dough delicious cuisine. Here are some
through a sieve. It is usually popular breakfast dishes from
served with vegetable stew Delhi
or egg roast. 1.PARATHA:
 Idiyappam is a popular  Paratha is a popular breakfast
breakfast dish from South dish in Delhi, India. It is a
India, particularly Tamil flatbread made from whole
Nadu and Kerala. It is a wheat flour and stuffed with
type of steamed rice noodle vegetables or paneer. The
that is made by pressing stuffing can be made from a
rice flour dough through a variety of ingredients such as
sieve. The noodles are then potatoes, cauliflower, spinach,
steamed and served with or cheese. Paratha is usually
vegetable stew or egg roast. served with yogurt, pickle, and
 Idiyappam is a nutritious butter.
breakfast option because it
is made from whole grains  Paratha is a nutritious breakfast
and is gluten-free. It is also option because it is made from
low in fat and high in whole grains and vegetables,
carbohydrates, which which are both good sources of
makes it a good source of fiber, vitamins, and minerals.
energy. However, However, paratha can be
idiyappam is relatively low relatively high in calories and
in protein and fiber, so it carbohydrates depending on the
should be consumed as part ingredients used and the size of
of a balanced diet.

Fig4: Idiyappam
 One Idiyappam (100g) provides
approximately 126 calories, out of the bread.
 Fig5: Paratha

Table4: Nutritional profile of Po Cha

3.RICE:
 Dung Po and Kholam are the two
Table1: Nutritional profile of Paratha most common types of rice preparation
in the state.
2. Po Cha  The Dung Po variety of rice
 Translating literally as butter tea cooking is done by steaming in two
and hailing from the region of Tibet. Po brass utensils. The rice is wrapped in
Cha however is also a staple in India's leaves and placed in a bottomless pan
northeastern land of the rising sun. that goes inside the larger pan filled
with water.
 Unique in being salty, po cha is one  The Kholam variant is a more
of the most flavourful of tea varieties prevalent way of rice preparation. Like
around. Piping hot tea made with yak the Assamese style of sunga bhaat, the
butter, milk, salt, and boiling water cooking is done inside bamboo tubes.
sounds like a wonderful combination The rice stuffed bamboo hollow is
and to relish this heavily loaded. brew allowed to cook in fire coal, leaving it
in the harsh climate of the mountainous with a distinct smoky flavour.
region counts among one of the
blessings of life.
 Specially with the khura, po chas
work equally well as a tea or soup for a
refreshing and filling breakfast.

Fig7: Dung Po

Fig6: PO CHA
 Fig8: Kholam

Table5: Nutrition profile of Arunachal Pradesh Breakfasts

COMPARISION OF NUTRITION There are many healthy breakfast options

PROFILES: that you can try instead of unhealthy ones.
Here are some ideas:
1. Oatmeal: Oatmeal is a great
breakfast option because it is high
in fibre and protein, which can help
you feel full for longer. You can
add fruits, nuts, and seeds to your
oatmeal to make it more nutritious
and flavour full.
2. Greek yogurt: Greek yogurt is
another great breakfast option
because it is high in protein and
low in fat. You can add fruits, nuts,
Alternate ways of healthier breakfast and seeds to your Greek yogurt to
consumption: - make it more nutritious and flavour
full.
3. Eggs: Eggs are a great source of
protein and can be prepared in
 many different ways. You can tral.com/articles/10.1186/
make an omelette with vegetables, s42779-019-0017-3
scrambled eggs with spinach, or a  https://www.bing.com/search?
boiled egg with whole-grain toast. q=minapa+rotti+nutritional&qs
4. Smoothies: Smoothies are a great =NWU&pq=minapa+rotti+nutri
way to get a lot of nutrients in one &sk=NW_QB1NWU4&sc=7-
meal. You can add fruits,
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vegetables, nuts, and seeds to your
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smoothie to make it more nutritious
and flavour full. =QBRE&sp=6&ghc=1&lq=0
5. Whole-grain toast: Whole-grain
toast is a good source of fiber and
carbohydrates. You can add
avocado, peanut butter, or almond
butter to your toast to make it more
nutritious and flavour full.
6. Fruit: Fruits are a great source of
vitamins, minerals, and fiber. You
can have a fruit salad or a smoothie
bowl with different fruits.
7. Nuts: Nuts are a good source of
protein, healthy fats, and fiber. You
can have a handful of nuts as a
snack or add them to your oatmeal
or smoothie.
Conclusion:
Hence, identified three typical breakfast
items that are commonly consumed in
Southern and Northern states of India.
And compared the nutritional profiles
and arranged them in order of
nutritional quality, frequency of
consumption and calorie.
REFERENCES:
 https://www.tarladalal.com/
RecipeSearch.aspx?
rec=1&term=Dibba+roti
 https://www.bing.com/images/
search?
q=buck+wheat+pan+cake+nutrit
ion+values&form=HDRSC3&fi
rst=1
 https://
www.viniscookbook.com/khura-
recipe/
 https://
journalofethnicfoods.biomedcen