Everyday meals
Everyday meals are the food of ordinary days. They should be simple, quick, low cost and balanced. Use seasonal and local foods, put all five food groups into the day, and keep the cooking short. Cook once for the whole family and store leftovers safely (in a cool place, covered, and heat well before eating). A weekly plan reduces waste and shopping trips.
Festive and banquet meals
Festive meals mark a festival, a wedding or a family event. Banquet (hospitality) meals are served to guests. They have more dishes, more care in appearance and often special or symbolic foods and sweets.
- Plan the number: guests × portion per person = amount to cook; add 5 to 10% extra.
- Plan the order: serve in courses or a set order (starter, main, sweet).
- Balance: mix colours, tastes and textures; avoid only fried or only sweet foods.
- Plan the work: dishes that can be made a day before, and timing so food is hot when served.
- Food safety: keep hot food above 63 °C and cold food below 5 °C.
Meals during illness
Sick people lose water, may have no appetite and may find it hard to digest. So:
- Fluids first: boiled water, ORS, clear soup, coconut water, dal water.
- Soft, light food next: khichdi, porridge, curd rice, banana, boiled egg.
- Return to normal food slowly as the person recovers.
Give small meals often (about 6 a day), keep the food clean and well cooked, and avoid very oily, spicy and heavy food. Some illnesses need a special diet, for example less sugar for diabetes or less salt for high blood pressure. Always follow the doctor or dietitian for these.
Meals for young children
Young children have small stomachs but grow fast, so they need food rich in nutrients in small portions, about 5 times a day (three meals and two snacks).
- Give soft food in small pieces; mash or grate as needed.
- Safety: cut grapes, sausages and other round foods; avoid whole nuts, hard sweets and popcorn for young children because they can choke. Always sit with the child while eating.
- Use little salt, sugar and spice. Include milk, eggs or pulses, vegetables and fruit.
- Make food colourful and let the child feed themselves; do not force.
Meals for older people
Older people usually move less, so they need slightly less energy, but they still need the same protein and more calcium and vitamin D to protect bones and muscles. Teeth may be weak, and thirst and taste can fade.
- Make food soft and easy to chew (well-cooked dal, mashed vegetables, soft roti, porridge).
- Give smaller meals more often (4 a day) with protein in each one.
- Add fibre (fruit, vegetables, whole grains) and plenty of water.
- Use less salt; use herbs and lemon for flavour.
Key formulas and definitions
- Amount to cook = guests × portion per person (+ 5 to 10% extra)
- Illness ladder: fluids → soft food → normal food
- Young child: about 5 small meals a day; older person: about 4 smaller meals
- Hot food above 63 °C, cold food below 5 °C
- Older person: energy a little lower, protein the same, calcium higher
Worked examples
1. A wedding has 200 guests. Each is served 150 g of cooked rice. How many kg of cooked rice, with 10% extra?
200 × 150 = 30 000 g = 30 kg. 10% extra = 3 kg. Total = 33 kg.
2. List a sensible food plan for one day of fever.
Early: boiled water, ORS and clear soup. Then: khichdi, curd rice, banana. In small amounts about 6 times. Return to normal food as the fever settles.
3. A 3-year-old needs about 1200 kcal a day in 5 meals. About how much energy per meal on average?
1200 ÷ 5 = 240 kcal per meal.
4. Why should grapes be cut for a toddler?
A whole round grape can block the windpipe and cause choking. Cutting it into small pieces makes it safe.
5. A grandmother needs 1700 kcal a day: 3 equal main meals and one snack of 200 kcal. How much energy in each main meal?
1700 − 200 = 1500 kcal for the three meals. 1500 ÷ 3 = 500 kcal per main meal.
6. Why is a hot dish served at a banquet kept above 63 °C?
Germs grow fast between 5 and 63 °C. Keeping hot food above 63 °C stops them growing, so the guests do not get food poisoning.
Common mistakes
- Giving heavy, oily food to a sick person because "he needs strength". Light food and fluids are better.
- Giving a small child the same big portion as an adult. Small portions, more often.
- Giving whole nuts or hard round sweets to toddlers. They can choke.
- Cutting down protein for an older person. Energy falls a little, but protein stays the same.