ICSE Class 10 Sample Paper Dietetic Aide

ICSE 2026 EXAMINATION

SPECIMEN QUESTION PAPER

DIETETIC AIDE

Maximum Marks: 100

Time allowed: Two hours

1. Answers to this Paper must be written on the paper provided separately.

2. You will not be allowed to write during the first 15 minutes.

3. This time is to be spent in reading the question paper.

4. The time given at the head of this Paper is the time allowed for writing the answers.

5. Attempt all questions from Section A and any four questions from Section B.

6. The intended marks for questions or parts of questions are given in brackets [ ].

Instruction for the Supervising Examiner

Kindly read aloud the Instructions given above to all the candidates present in the Examination
Hall.

T26 711 – SPECIMEN 1 of 10

NOTE:

The Specimen Question Paper in the subject provides a realistic
format of the Board Examination Question Paper and should be used
as a practice tool. The questions for the Board Examination can be set
from any part of the syllabus. However, the format of the Board
Examination Question Paper will remain the same as that of the
Specimen Question Paper.

SECTION A (40 Marks)
(Attempt all questions from this Section.)

Question 1

Choose the correct answers to the questions from the given options. [20]

(Do not copy the questions, write the correct answers only.)

(i) Which of the following is an example of non-verbal communication?

(a) Phone call

(b) Email

(c) Gesture

(d) Radio broadcast

(ii) Which sustainable practice is shown in the picture given below?

(a) Overhead watering

(b) Deforestation

(c) Drip irrigation for water conservation

(d) Traditional flood irrigation

(iii) Which of the following is a key feature of effective writing?

(a) Long and complex sentences

(b) Repetition of ideas

(c) Clear and concise expression

(d) Use of slang language

T26 711 – SPECIMEN 2 of 10

(iv) How can language barriers be reduced in communication?

(a) Speaking in technical jargon

(b) Using simple and clear language

(c) Speaking in a foreign language

(d) Avoiding explanations

(v) Why is innovation important for entrepreneurs?

(a) To repeat old ideas

(b) To avoid competition

(c) To offer new and better solutions

(d) To confuse customers

(vi) Which of the following is a tool that helps in developing self-awareness?

(a) Watching TV

(b) Ignoring feedback

(c) Journaling your thoughts

(d) Blaming others

(vii) Why is it important to complete the full course of antibiotics even if
you feel better?

(a) To avoid paying for another prescription

(b) To make the doctor happy

(c) To ensure all bacteria are killed and prevent resistance

(d) Not waste the medicine

(viii) Which web browser was the default in earlier versions of Microsoft
Windows?

(a) Safari

(b) Internet Explorer

(c) Chrome

(d) Firefox

T26 711 – SPECIMEN 3 of 10

(ix) A patient with diabetes should focus on limiting which nutrient?

(a) Carbohydrates

(b) Proteins

(c) Fats

(d) Fibres

(x) ICT is used in education for:

(a) online learning platforms

(b) physical exercise

(c) food delivery

(d) planting crops

(xi) Which food belongs to the carbohydrates group?

(a) Rice

(b) Milk

(c) Fish

(d) Cheese

(xii) Assertion (A): Organisational policies are optional guidelines that
employees may choose to ignore.

Reason (R): Policies are designed to protect the organisation and
its employees.

(a) (A) is true and (R) is false.

(b) (A) is false and (R) is true.

(c) Both (A) and (R) are true and (R) is the correct explanation of (A).

(d) Both (A) and (R) are true, but (R) is not the correct explanation of
(A).

T26 711 – SPECIMEN 4 of 10

(xiii) Email is an example of ICT in communication.

(a) True

(b) False

(xiv) Proteins help in building and repairing body tissues.

(a) True

(b) False

(xv) Silence can never be considered as feedback.

(a) True

(b) False

(xvi) Installing an antivirus software helps protect a computer from viruses. .

(a) True

(b) False

(xvii) Which green skill is demonstrated in the picture given below?

(a) Waste segregation and recycling

(b) Water conservation and management

(c) Use of renewable energy sources

(d) Reducing food waste

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(xviii) How does social inequality affect sustainable development?

(a) It helps in the growth of individuals

(b) It ensures fairness

(c) It creates imbalance and limits equal access to resources

(d) It reduces poverty

(xix) What can happen if maintenance of equipment is not done regularly?

(a) Equipment works faster

(b) Production becomes safer

(c) Equipment failure

(d) Power consumption decreases

(xx) Assertion (A): Motivation is important in achieving personal and
organisational goals.

Reason (R): A motivated person puts in more effort and works
with a sense of direction.

(a) (A) is true and (R) is false.

(b) (A) is false and (R) is true.

(c) Both (A) and (R) are true and (R) is the correct explanation of (A).

(d) Both (A) and (R) are true, but (R) is not the correct explanation of
(A).

Question 2

(i) Fill in the blanks with an appropriate word, given in the bracket. [5]

(a) __________ is a global network that connects millions of
computers. (Intranet / Internet)

(b) ICT tools help in ___________ communication between people
who live across the globe. (digital / manual)

T26 711 – SPECIMEN 6 of 10

(c) Earning ____________ is one of the main objectives of
entrepreneurship. (profit / prizes)

(d) Minerals like calcium and iron are important for bones and
____________. (blood / eyes)

(e) The letters www in a website address stand for ____________.
(World Wide Web / Wide Web World)

(ii) Write True or false for the following statements: [5]

(a) Websites are created using HTML.

(b) Green skills only apply to farmers and gardeners.

(c) An email can be sent without an Internet connection.

(d) Patient identification before treatment is not necessary.

(e) Drinking plenty of water is important for good nutrition.

Question 3
(i) Mention any two common types of patient records used in healthcare. [2]

(ii) What is immunisation and how does it help prevent diseases? [2]

(iii) Mention any two advantages of using the Internet. [2]

(iv) What are spam files and how do they affect a computer system? [2]

(v) Give one example each of a declarative sentence and an interrogative [2]
sentence.

SECTION B (60 Marks)
(Answer any four questions from this Section.)

Question 4
(i) (a) What are the two main classes of operating systems? Give one [5]
example of each.

(b) Explain the terms menu, icon, and taskbar on a computer desktop.

T26 711 – SPECIMEN 7 of 10

(ii) (a) Why is it important to learn about computer components? [5]

(b) How do spam files and temporary files affect computer
performance?

(c) Mention any two good practices to keep a computer system clean
and efficient.

(iii) Explain two ways in which entrepreneurship contributes to the [5]
development of society. List three key qualities of an entrepreneur.

Question 5
(i) [5]

(a) Identify the activity being performed in the image.

(b) How does this activity support sustainable living?

(c) Suggest any two ways in which individuals can reduce food waste
at home.

(ii) Describe any five types of self-awareness skills that are essential for [5]
students.

(iii) List and explain any five advantages of practicing stress management [5]
regularly in daily life.

Question 6
(i) Explain the role of green skills in the workplace. Mention any three [5]
green jobs and how they support environmental goals.

(ii) How do green skills contribute to sustainable living? Give examples to [5]
support your answer.

(iii) What are macronutrients and micronutrients? Give two examples of [5]
each and explain their role in maintaining good nutritional status.

T26 711 – SPECIMEN 8 of 10

Question 7

(i) Study the food pyramid given in the image below and answer the [5]
following:

(a) Identify two food groups from the base of the pyramid.

(b) Why are these groups placed at the lowest level?

(c) Mention one example each from the top and bottom of the
pyramid.

(d) Define a balanced diet and state its importance.

(ii) What is a food allergy? How is it different from food intolerance? [5]
Mention three precautions to ensure safety for individuals with food
allergies.

(iii) (a) 1. Explain the importance of observing safe food preparation [5]
and food handling practices.

2. Mention two hygiene practices that must be followed while
preparing food.

(b) Answer the following questions with reference to Documentation
and Recording:

1. What is the importance of reporting and documentation in
food handling?

T26 711 – SPECIMEN 9 of 10

2. Name two types of records maintained in food preparation
areas.

3. Mention two uses of food safety documentation in
preventing health risks.

Question 8

(i) Explain any five of the 7 Cs of effective communication with suitable [5]
examples.

(ii) Explain the communication cycle with the help of a diagram. Also, [5]
discuss the importance of feedback in communication.

(iii) (a) Define Dietetics. [5]
(b) Explain its importance in maintaining good health.
(c) Describe any three roles a dietitian plays in promoting proper
nutrition, especially for people with health conditions like diabetes
or obesity.

Question 9

(i) Differentiate between specific feedback and non-specific feedback. [5]
Analyse how specific feedback improves learning outcomes more
effectively than non-specific feedback. Support your answer with
examples.

(ii) Explain any four patient’s rights as per medical ethics and law. How do [5]
these rights contribute to better healthcare outcomes?

(iii) Prepare a balanced diet plan for a moderately active person. [5]

T26 711 – SPECIMEN 10 of 10

ICSE 2026 SPECIMEN

DRAFT MARKING SCHEME – DIETETIC AIDE

SECTION A

Question 1 [20]
(i) (c) Gesture

(ii) (c) Drip irrigation for water conservation

(iii) (c) Clear and concise expression

(iv) (b) Using simple and clear language

(v) (c) To offer new and better solutions

(vi) (c) Journaling your thoughts

(vii) (c) To ensure all bacteria are killed and prevent resistance

(viii) (b) Internet Explorer

(ix) (a) Carbohydrates

(x) (a) online learning platforms

(xi) (a) Rice

(xii) (b) (A) is false and (R) is true.

(xiii) (a) True

(xiv) (a) True

(xv) (b) False

(xvi) (a) True

(xvii) (a) Waste segregation and recycling

(xviii) (c) It creates imbalance and limits equal access to resources

(xix) (c) Equipment failure or accidents

(xx) (c) Both (A) and (R) are true and (R) is the correct explanation of (A).

T26 711 – SPECIMEN 1 of 11

Question 2
(i) (a) Internet [5]
(b) digital
(c) profit
(d) blood
(e) World Wide Web

(ii) (a) True [5]
(b) False
(c) False
(d) False
(e) True

Question 3
(i) Two common types of patient records in healthcare: [2]
Electronic Medical Record (EMR): Digital version of the paper chart, used
within a single clinic or provider.
Electronic Health Record (EHR): Comprehensive record spanning multiple
providers and patient’s lifetime, with shared data across systems.

(ii) Immunization involves giving a vaccine to safely stimulate the immune system to [2]
build protection, without causing the actual disease. After immunization, if you're
later exposed to the real pathogen, your immune system recognizes and neutralizes
it swiftly, often stopping infection before symptoms appear.

(iii) Two advantages of using the Internet (any two) [2]
Global connectivity: Enables instant communication (emails, video calls, social
media).
Access to vast information: Extensive resources for education, news, research.
E-commerce and convenience: Online shopping, banking, bill payments from
anywhere.
Educational tools: Online courses, tutorials, webinars make learning flexible.
Collaboration & remote work: Cloud platforms support teamwork and file
sharing from home.

(iv) Spam refers to unsolicited bulk messages- usually emails, but also texts or social [2]
media—that users didn’t request.
Inbox & server congestion Spam floods mailboxes and strains server resources,
making it harder to access desired emails

T26 711 – SPECIMEN 2 of 11

Slow performance Downloading and filtering spam uses bandwidth and storage,
causing sluggish network and system response.
Security vulnerabilities Spam often includes phishing links or malware
attachments that can compromise systems or steal data
Productivity loss Users and IT staff spend time cleaning spam, reducing time
available for critical tasks
Increased costs Organizations incur expenses from server maintenance, anti-
spam tools, IT support, and recovery after breaches.
(any one point with definition)

(v) Declarative: Makes a statement. “The sun rises in the east.” [2]
Interrogative: Asks a question. “Do you like pizza?”

SECTION B

Question 4
(i) (a) Two main classes of operating systems [5]
Batch Operating System Executes jobs in grouped batches without user
interaction. Example: IBM’s Fortran Monitor System for payroll processing.
Time Sharing (Multitasking) Operating System allows multiple users or
tasks to share CPU time almost simultaneously. Example: UNIX or Multics
(b) Menu: A horizontal list of commands or options (e.g., File, Edit) typically
at the top of a window; selecting one reveals a drop down of actions
Icon: A small pictogram on the desktop or taskbar that represents a file,
application, or function; double-clicking launches it
Taskbar: A bar (usually at the bottom of the screen) that shows running and
pinned apps, provides quick access to open windows, the Start menu, and
system notifications.

(ii) (a) Performance insight: CPU, RAM, storage, GPU → speed, multitasking, [5]
boot time
Troubleshooting: Detect hardware issues (e.g., overheating, faulty RAM)
quickly
Upgrade planning: Choose cost effective improvements (e.g., SSD, RAM,
GPU)
Compatibility: Ensure parts (CPU, motherboard, RAM) work together
Future readiness: Prepares you for advanced tech (AI, cloud)
Lifetime & security: Timely upgrades maintain performance and protect
against failures (any one point)
(b) Spam Files
Clogged inbox & servers – Bulk spam fills mailboxes, slowing email
retrieval and straining server/storage resources.

T26 711 – SPECIMEN 3 of 11

Security threats – Spam often delivers malware or phishing attempts,
risking system compromise or data theft.
Temporary Files
Storage waste – Accumulation of temp files can consume valuable disk
space, reducing room for essential files and system functions.
Slowed access & boot times – Large numbers of temp files degrade folder
loading speeds and can slow system start-up.
Registry/junk build-up – Temp files and leftover registry entries create
clutter that may slow file indexing and operations. (write any one point from
each)
(c) Regular Disk Cleanup
Delete temporary files and unused programs.
Manage startup apps to boost performance.
Physical Cleaning
Dust off vents, keyboard, and screen regularly.
Ensure proper airflow and avoid overheating.

(iii) Two Ways Entrepreneurship Contributes to Society (2 Marks) [5]
Generates Employment Entrepreneurs create jobs for themselves and others,
reducing unemployment in the community.
Drives Innovation They introduce new products and services, improving quality
of life and solving local problems.
Three Key Qualities of an Entrepreneur (1.5 Marks)
Creativity – Thinks of new ideas and solutions.
Risk-taking – Willing to take calculated risks for growth.
Perseverance – Keeps going despite challenges or failures.

Question 5
(i) (a) Discarding food waste into a dustbin. [5]
(b) If the food waste is composted, it helps in creating nutrient-rich soil for
plants.
Reduces the amount of waste sent to landfills, thus lowering methane
emissions and environmental pollution.
(c) Plan meals in advance and buy only the required quantity of food.
Store leftovers properly and use them before they spoil.

(ii) Five types of self-awareness skills that are essential for students are [5]
1. Emotional Awareness
Understanding and managing one's emotions (e.g., stress, anger,
excitement).

T26 711 – SPECIMEN 4 of 11

Helps students stay calm and focused in different situations.
2. Self-Confidence
Believing in one's abilities and strengths.
Encourages participation in class and boosts academic performance.
3. Self-Reflection
Thinking about one’s actions, behaviour, and learning habits.
Helps in identifying areas for improvement.
4. Value Awareness
Understanding personal values like honesty, respect, and responsibility.
Guides ethical behaviour and good decision-making.
5. Goal Setting
Knowing what you want to achieve and planning how to reach it.
Motivates students to work hard and stay on track.

(iii) Five advantages of practicing stress management regularly in daily life are: [5]
1. Improves Mental Health
Reduces anxiety, depression, and negative thinking.
Helps maintain emotional balance and peace of mind.
2. Enhances Physical Health
Lowers blood pressure and reduces the risk of heart problems.
Improves sleep and boosts immunity.
3. Increases Productivity
Better focus and concentration lead to more efficient work and study.
Helps manage time and tasks effectively.
4. Strengthens Relationships
Reduces irritability and improves communication.
Promotes patience and better understanding with others.
5. Promotes Positive Lifestyle
Encourages healthy habits like regular exercise, proper sleep, and balanced
eating.
Builds resilience to handle daily challenges calmly.

Question 6
(i) Role of Green Skills in the Workplace: [5]
• Help reduce environmental impact through sustainable practices.
• Promote energy efficiency and resource conservation.
• Ensure compliance with environmental laws and standards.

T26 711 – SPECIMEN 5 of 11

• Encourage innovation in eco-friendly products and technologies.
• Support the transition to a green economy and sustainable development.
Three Green Jobs and How They Support Environmental Goals:
Solar Panel Installer (Renewable Energy Technician):
• Installs and maintains solar power systems.
• Reduces dependence on fossil fuels and lowers carbon emissions.
Environmental Engineer:
• Designs systems for pollution control and waste management.
• Helps protect the environment and promote sustainability.
Sustainability Consultant:
• Advises businesses on eco-friendly practices.
• Helps reduce waste, save energy, and minimize environmental footprint.

(ii) How Green Skills Contribute to Sustainable Living: [5]
Promote Eco-friendly Choices: People with green skills make environmentally
responsible decisions in daily life, like using energy-efficient appliances or public
transport.
Reduce Waste and Pollution: Skills like composting, recycling, and reducing
single-use plastics help manage waste and lower pollution.
Encourage Conservation of Resources: Knowledge about water and energy
conservation leads to mindful usage, helping protect natural resources.
Support Sustainable Practices: Skills in organic farming, rainwater harvesting,
or green building promote a lifestyle that balances human needs with nature.
Raise Awareness and Inspire Others: People with green skills spread awareness
about sustainability and motivate others to adopt green habits.
Examples:
A person using solar panels at home reduces carbon footprint.
Practicing zero-waste living helps minimize garbage generation.
Growing vegetables organically supports healthier soil and food systems.

(iii) Macronutrients: [5]
Nutrients required by the body in large amounts.
They provide energy and support growth and overall body function.
Examples and Roles:
Carbohydrates – Main source of energy for daily activities.
Proteins – Help in building and repairing body tissues and muscles.

T26 711 – SPECIMEN 6 of 11

Micronutrients:
Nutrients needed in small amounts, but essential for proper body functioning.
They do not provide energy but help regulate body processes.
Examples and Roles:
Iron – Helps in the formation of hemoglobin, which carries oxygen in the blood.
Vitamin C – Boosts immunity and helps in wound healing.

Question 7
(i) (a) Cereals (e.g., rice, wheat, oats) [5]
Pulses and legumes
(b) These groups are the main sources of energy and should form the largest
portion of our daily diet. They provide essential carbohydrates, fiber, and
some protein.
(c) Top: Butter (fats and oils – to be consumed in small amounts)
Bottom: Rice (energy-rich cereal – to be consumed in larger amounts)
(d) A balanced diet is one that contains all the essential nutrients (carbohydrates,
proteins, fats, vitamins, and minerals) in the right proportions.
It is important because it helps maintain a healthy body weight, supports
growth and development, boosts immunity, and prevents deficiencies and
diseases.

(ii) A food allergy is a reaction by the immune system to certain foods. [5]
Even a small amount can cause symptoms like itching, swelling, breathing
difficulty, or in severe cases, anaphylaxis (a life-threatening reaction).
Difference Between Food Allergy and Food Intolerance:

Food Allergy Food Intolerance

Involves the immune system Involves the digestive system

Can cause serious or life-threatening Usually causes mild discomfort like gas
symptoms or bloating

Symptoms appear quickly Symptoms appear slowly over time

Three Safety Precautions for People with Food Allergies:
• Always check food labels for possible allergens.
• Let others know (teachers, friends, restaurant staff) about the allergy.
• Keep allergy medicines like an epinephrine auto-injector (EpiPen) handy in
case of emergency.

T26 711 – SPECIMEN 7 of 11

(iii) (a) 1. Importance of Observing Safe Food Preparation and Handling [5]
Practices:
Ensures food is safe to eat
Prevents contamination, food borne illnesses, and health risks
Maintains cleanliness and hygiene in the kitchen
2. Two Hygiene Practices While Preparing Food: (1 mark)
Wash hands thoroughly before handling food
Clean utensils and surfaces before and after use
(b) 1. Importance of Reporting and Documentation in Food Handling:
Helps in tracking issues, such as contamination or expired products.
Supports accountability and compliance with food safety standards.
2. Two Types of Records Maintained in Food Preparation Areas:
Temperature logs for storage units
Cleaning schedules for equipment and surfaces
3. Two Uses of Food Safety Documentation in Preventing Health
Risks:
Helps identify and correct unsafe practices quickly
Provides evidence during inspections or food safety audits

Question 8
(i) 1. Clarity: Clarity means the message should be easily understood by the [5]
receiver without confusion.
Example: Instead of saying “Get it done soon,” say “Please submit the report
by 3 PM today.”
2. Conciseness: Conciseness means using only necessary words without
repeating or adding extra information.
Example: Say “I appreciate your help” instead of “I just wanted to say that
I really appreciate all the help you’ve given me.”
3. Concreteness: Concreteness means using specific facts, figures, or
examples to support your message.
Example: “Our company profits increased by 20% this quarter” is more
concrete than “Our profits are doing well.”
4. Correctness: Correctness means using proper grammar, spelling, and
accurate information.
Example: “The meeting is on Thursday, June 15, at 10 AM” is a correct and
clear sentence.
5. Consideration: Consideration means understanding the receiver’s point of
view and feelings while communicating.
Example: “I understand this delay is frustrating, and we’re doing our best to
solve it quickly.”

T26 711 – SPECIMEN 8 of 11

6. Completeness: Completeness means giving all the needed information, so
the message is fully understood.
Example: “The workshop is on Friday at 10 AM in Room 202. Please bring
your ID card.”
7. Courtesy: Courtesy means being polite, respectful, and positive in your
communication.
Example: “Thank you for your time. Please let me know if you have any
questions.”
(Any five)

(ii) (a) Sender → Encoding → Message → Channel → Receiver → Decoding → [5]
Feedback → (back to Sender)
(b) Importance of Feedback in Communication:
Confirms understanding: Feedback lets the sender know the message was
received and understood correctly.
Clarifies confusion: If the message was unclear, feedback helps to correct
or clarify it.
Improves effectiveness: Encourages active participation and better
communication.
Builds trust: Shows that the receiver is listening and values the
conversation.

(iii) (a) Dietetics: Dietetics is the science of food and nutrition and its effect on [5]
health.
It involves planning balanced diets and promoting healthy eating habits to
prevent or manage diseases.
(b) Importance of Dietetics in Maintaining Health:(any two points)
• Helps in maintaining ideal body weight and overall well-being.
• Supports prevention and management of lifestyle diseases like
diabetes, obesity, and heart problems.
• Ensures the body gets all essential nutrients in proper amounts.
• Promotes healthy eating habits and educates people about food
choices.
(c) Three Roles of a Dietitian in Promoting Proper Nutrition:
Nutritional Planning for Health Conditions: Dietitians create custom
meal plans for people with health issues like diabetes or obesity, helping
them control sugar, fat, and calorie intake.
Monitoring and Counseling: They regularly monitor progress and provide
diet-related advice to help patients stay on track with their health goals.
Nutrition Education: Dietitians educate individuals or groups about the
importance of healthy eating, reading food labels, and avoiding harmful
habits like overeating or skipping meals.

T26 711 – SPECIMEN 9 of 11

Question 9
(i) Difference Between Specific Feedback and Non-Specific Feedback [5]
Specific Feedback Non-Specific Feedback
Gives clear, detailed information about Is general or vague, without pointing
what was done well or needs to particular areas.
improvement.
Helps the learner understand exactly Leaves the learner uncertain about what
what to change or continue doing. to improve or repeat.
Example: “Great job using topic Example: “Nice work.” or “Needs
sentences in each paragraph – it made improvement.”
your writing very organized.”

Specific Feedback Improves Learning Outcomes
Guides Clear Improvement Learners know exactly what to correct or focus on.
Reinforces Positive Behavior Encourages repetition of good practices.
Builds Confidence Through Clarity When learners know what they did right,
they feel more confident and motivated.
Promotes Self-Reflection Students become aware of their strengths and
weaknesses, which supports independent learning.

(ii) Four Patient Rights as per Medical Ethics and Law: [5]
Right to Informed Consent Patients have the right to receive all relevant
information about their condition and treatment options before agreeing to any
procedure.
Right to Privacy and Confidentiality
A patient’s personal and medical information must be kept private unless legally
required or permitted by the patient.
Right to Access Medical Records
Patients can view and get copies of their health records to understand their
diagnosis and care history.
Right to Respect and Dignity
All patients must be treated with compassion, without discrimination based on
race, gender, or background.
These Rights Improve Healthcare Outcomes as
Build Trust between patients and healthcare providers, leading to better
cooperation.
Encourage Open Communication, so patients feel safe to share symptoms
honestly.
Support Informed Decisions, allowing patients to take active roles in their
treatment.
Reduce Errors and Complaints by ensuring transparency and accountability.

T26 711 – SPECIMEN 10 of 11

(iii) Sample Balanced Diet Plan [5]
Early Morning (6:30 – 7:00 AM)
1 glass of warm water with lemon or soaked fenugreek seeds
4–5 almonds or 1 teaspoon flaxseeds
Breakfast (8:00 – 9:00 AM)
1 bowl of oats porridge or 2 vegetable-stuffed chapatis
1 boiled egg or 1 glass of milk (low-fat)
1 fruit (e.g., banana, apple, or orange)
Mid-Morning Snack (11:00 AM)
1 glass of buttermilk or coconut water
1 seasonal fruit or a handful of roasted chana
Lunch (1:00 – 2:00 PM)
1 cup brown rice or 2 chapatis
1 cup dal (lentils)
1 cup mixed vegetable curry
Salad (carrot, cucumber, beetroot)
1 bowl curd/yogurt
Evening Snack (4:30 – 5:30 PM)
1 cup green tea or lemon water
1 small bowl of sprouts chaat or a handful of nuts
Dinner (7:30 – 8:30 PM)
2 chapatis or 1 bowl millet khichdi
1 bowl of soup (tomato, spinach, etc.)
1 cup mixed vegetable curry
Salad (light)
Bedtime (Optional, around 10 PM)
1 cup warm milk (optional)
1 pinch turmeric (for better sleep and immunity)

T26 711 – SPECIMEN 11 of 11