1

NUTRITION
Community Service Project report submitted at the end of 2022-2023 Academic Year in partial
fulfilment of the requirement for the award of the degree of

BACHELOR OF TECHNOLOGY
IN COMPUTER SCIENCE AND TECHNOLOGY
BY
A. TARUN B. HARSHITA
21981A4902 21981A4907
G. SHANTI G. ALEKHYA
21981A4911 21981A4914
J. GANESH
21981A4917
Under the esteemed guidance of

Mr M. SYED SHAHEEN Associate Professor

DEPARTMENT OF COMPUTER SCIENCE AND ENGINEERING

RAGHU ENGINEERING COLLEGE (Autonomous)
Accredited by NAAC A+and NBA, Affiliated to JNTU-Kakinada
Dakamarri (V), Bheemunipatnam (M), Visakhapatnam
-531162
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Accredited by NAAC and NBA, Affiliated to JNTU-Kakinada

Dakamarri (V), Bheemunipatnam (M), Visakhapatnam

CERTIFICATE
This is to certify that this community service project entitled “PLANT DISEASES” done by
Tarun ,Harshita ,Shanti ,Alekhya ,Ganesh bearing Regd. No: 21981A4902 ,21981A4907 ,
21981A4911 ,21981A4914 ,21981A49217 during the academic year 2022-2023 in partial
fulfillment of the requirements for the completion of 2022-2023 Academic Year of
Bachelor of Technology in Computer Science And Engineering with specialisation in IOT,
under the supervision of DR.M.KRISHNA KISHORE

Internal Guide Head of the Department

Mrs.syed shaheen DR.OM PRAKASH

SAMANTRAY,
Department of CSE, Department of CSE,
Raghu Engineering College. Raghu Engineering College.
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EXTERNAL EXAMINER
This is to certify that this mandatory community internship service project titled
“NUTRITION” is bonified work done by us, in partial fulfilment of the
requirements for the completion of second year, 2022-2023 in Singanabanda
academic year of the degree B Tech and submitted to the Department of
Computer Science & Engineering, Raghu Engineering College, Dakamarri.
We also declare that this community service project
is a result of our own effort and that has not been copied from anyone and we
have taken only citations from the sources which are mentioned in the

references.

A.TARUN B.HARSHITA
G.SHANTI G.ALEKHYA
J.GANESH

Signature of Faculty Member

Signature of Community Internship Coordinator (Department)

Signature of Community Internship Coordinator (College)

Signature of Head of the Department:

PLACE: DATE:
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ACKNOWLEDGEMENTS
We express our sincere gratitude to our esteemed institute “Raghu Engineering College”,
which has provided us an opportunity to fulfill the most cherished desire to reach our goal.
We take this opportunity with great pleasure to put on record our ineffable
personal indebtedness to Mr. Raghu Kalidindi, Chairman of Raghu Engineering College for providing
necessary departmental facilities.
We would like to thank the principal Dr. Ch Srinivasu, Administration and
Management of “Raghu Engineering College”, for providing the requisite facilities to carry
out the project on Campus.
We sincerely thank Dr.Om Prakash samantray, Head of Department, Computer
Science and Engineering(Iot), Raghu Engineering College, for his kind support in the
successful completion of this work.We extend thanks to the people in VIZIAAGARAM
We sincerely express our deep sense of gratitude to Mrs.SYED
SHAHEEN,associate Professor Department of Computer Science and Engineering, Raghu
Engineering College, forhis kindness and wisdom coupled with patience. It’s a great pleasure
of ours to submit this project under his wing.
We extend thanks to the faculty members of the Computer Science Department
for their value based imparting of theory and practical subjects which were used in the
project. We are thankful to the non-teaching staff of the Department of Computer Science and
Engineering, Raghu Engineering College, for their inexpressible support.

Regards:
A. Tarun (21981A4902)
B. Harshitha (21981A4907)
Ģ. Shanti (21981A4911)
G. Alekhya (21981A4914)
J. Ganesh (21981A4917)
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DEPARTMENT VISION AND MISSION

DEPARTMENT PEOs

Vision of the Department:

To generate competent professionals to become part of the industry and research
oorganizations at the national and international levels.

Mission of the Department:

M1: To impart high quality professional training in undergraduate level with emphasis on
basic principles of Computer Science and Engineering and to foster leading edge research in
the fastchanging field.
M2: To inculcate professional behavior, strong ethical values, innovative research capabilities
and leadership abilities in the young minds so as to work with a commitment.

Program Educational Objectives (PEOs):

PEO1: To produce graduates who have strong foundation in mathematics, science,
engineering fundamentals, laboratory, and work-based experiences to formulate and solve
engineering problems in computer science engineering domains and shall have proficiency in
implementation software tools and languages.
PEO2: To progressively impart training to the students for success in various engineering
positions within the core areas in computer science engineering, computational or adapting
themselves to latest trends by learning themselves.
PEO3: To produce graduates having the ability to pursue advanced higher studies and
research. To have professional and communication skills to function as leaders and members
of multidisciplinary teams in engineering and other industries with strong work ethics,
organizational skills, teamwork and understand the importance of being a thorough
professional.
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Pos & PSOs

Program Outcomes (POs):
1.Engineering knowledge: Apply the knowledge of mathematics, science, engineering
fundamentals, and an engineering specialization to solve complex engineering problems.
2.Problem analysis: Identity, formulate, review research literature, and analyze complex
engineering problems reaching substantiated conclusions using first principles of
mathematics, natural sciences, and engineering sciences.
3.Design/development of solutions: Design solutions for complex engineering problems and design
system components or processes that meet the specified needs with appropriate consideration for
public health and safety and the cultural, societal, and environmental concerns.

4.Conduct investigations of complex problems: Use research-based knowledge and research

methods, including design of experiments, analysis, interpretation of data, and synthesis of the
information to provide valid conclusions

5.Modern tool usage: Create, select, and apply appropriate techniques, resources, and modern
engineering and IT tools, including prediction and modeling to complex engineering activities with an
understanding of the limitation.

6.The engineer and society: Apply reasoning informed by the contextual knowledge to assess
societal, health, safety, legal and cultural issues and the consequent responsibilities relevant to the
professional engineering practice.

7.Environment and sustainability: Understand the impact of the professional engineering

solutions in societal and environmental contexts and demonstrate the knowledge of and need
for sustainable development.
8.Ethics: Apply ethical principles and commit to professional ethics, responsibilities, and
norms of the engineering practice.
9.Individual and teamwork: Function effectively as an individual and as a member or leader
in diverse teams and multidisciplinary settings.
10. Communication: Communicate effectively on complex engineering activities with the engineering
community and with society at large, such as being able to comprehend and write effective reports
and design documentation, make effective presentations, and give and receive clear instructions.

11.Project management and finance: Demonstrate knowledge and understanding of the

engineering and management principles and apply these to one’s work as a member and
leader in a team, to manage projects and in multidisciplinary environments.
12.Life-long learning: Recognize the need for and have the preparation and ability to engage
in independent and life-long learning in the broadest context of technological change.
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Program Specific Outcomes (PSOs):

PSO1:
Apply the concepts and techniques of the Computer Science & Engineering branch and the
Mathematical foundations in the significant domains to address the complex engineering
problems concerning environmental, safety, economics, culture, and society.

PSO2:
Employ emerging computer languages and platforms in developing innovative career
prospects as an entrepreneur with leadership, ethical, and communication skills with a zest to
pursue higher studies in the field of Computer Science & Engineering.

PSO3:
Apply the managerial, interdisciplinary skill set, and domain-specific tools in working system
processes to implement and deploy a quality-based software product to meet evolving needs.
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COURSE OBJECTIVES
(Community Internship)
➢ To sensitize the students to the living conditions of the people who are around them.

➢ To help students to realize the stark realities of the society.

➢ To bring about an attitudinal change in the students and help them to develop societal
consciousness, sensibility, responsibility, and accountability.

➢ To make students aware of their inner strength and help them to find new/out of box
solutions to the social problems.

➢ To make students socially responsible citizens who are sensitive to the needs of the
disadvantaged sections.

➢ To help students to initiate developmental activities in the community in coordination

with public and government authorities.

➢ To develop a holistic life perspective among the students by making them study culture,
traditions, habits, lifestyles, resource utilization, wastages and its management, social
problems, public administration system and the roles and responsibilities of different persons
across different social systems.
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TABLE OF CONTENTS
S.NO CONENTS PAGE NUMBERS

1. EXECUTIVE SUMMARY 1-10

2. OVERVIEW OF THE COMMUNITY 11
3. COMMUNITY SERVICE PART 12-14
4. ACTIVITY LOG 15-18
5. SURVEY IMAGES 19-21
5. PROBLEMS IDENTIFIED 22-23
6. DESCRIPTION OF THE COMMUNITY 16-18
7. AWARENESS PROGRAMME/S 27-32
CONDUCTED AND THEIR OUTCOMES
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Contents:
Introduction
Basic Information
Nutrition Tips
US health guidelines
Food sources
Services Sizes
Improving Your Meals
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Soccer Nutrition
Making the most of your nutrition as an athlete

Hello! If you are reading this that means you have taken the first (and maybe most important)
step on your path to improving your performance as an athlete. Many people underestimate
the power of nutrition and the impact it can have on one’s athletic capabilities but the truth is
- without nutrition our bodies cannot function the way that they should. From sports, to
school, to growing, to being able to live a long and healthy life, the things we choose to put in
our bodies have complex and important roles to play. For example, new research is starting to
show that a healthy diet may even be useful for helping improve certain mental health issues,
like depression.
You’re here because you want to learn how to get stronger, fitter
and faster as an athlete and almost certainly you are putting in the work on the field.
However, putting in work off of the field is just as important. I’m sure your coaches have
spoken to you about the importance of stretching, rest, recovery, drinking enough water etc.
Nutrition is another one of these “off-field” factors that is just as important.
In the following pages (please take the time to read them
carefully) you will learn about the science of eating as an athlete and how this relates to you.
You will find information to help you include the best foods that you can in your diet so that
you can start building these habits now. Research has shown that athletes who adopted good
nutrition habits at a younger age find it easier and actually enjoy healthy eating well into their
competitive years and usually find more success. Living a healthy lifestyle is about more than
just occasionally eating a salad or skipping a soft drink on Tuesdays. It is a culmination of
choices that you make every single day but with pleasure. It may be hard at but once you
start feeling the benefits of an improved diet - I promise you won’t want to turn back. Now,
don’t worry, this doesn’t mean you can’t ever have sweets or KFC ever again - healthy living
is all about balance and there is definitely room for less healthy choices in your diet (just not
every day). Finally, Thank you for taking the time to read this. I hope it is useful and that you
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learn as much as you can. Please do not hesitate to pass on any questions you may have and I
will do my best to answer them.

The Basics
The foundation of nutrition is macro- and micro-nutrients. Macronutrients are nutritional
compounds that your body needs certain amounts of for daily functioning. Each type supplies
you with the energy you need to live but also has individual uses in your body.

Carbohydrates:
Carbohydrates, or carbs for short, contain 4 calories per gram. But what is a calorie? Calories
in food provide energy in the form of heat so that our bodies can function and our bodies
store and "burn" calories as fuel.
Carbohydrates are the most important type of fuel for endurance athletes like soccer players.
This is because during intense exercise like sprinting, carbohydrates are the only fuel that is
able to give the body energy fast enough. Furthermore, the ability to sprint at the end of a
game/training session relies on your carbohydrate stores too.
It is true that the body can use fat for fuelling lower intensity activities too but carbohydrates
are what allow this action to happen in the first place.
Equally important is that the brain uses glucose as its fuel - which comes from
carbohydrates. This means if you do not have enough fuel in your body your ability to make
SMART decisions in a game will be impaired.
It is important to note that you cannot just eat carbohydrates on game day and expect that to
be enough. Your preparation for a game or an intense training session should be occurring
everyday - this is why habits are so important. The average person has about 2000 calories of
stored carbohydrate in their body - if you don’t eat enough carbs you won’t have this much
stored and might not have enough energy to play well in a big game.

Fat:
Fat contains more energy per gram than carbohydrates - it has 9 calories per gram of fat
which makes it a good source of fuel for long activities. It is not burnt during intense activity
like sprinting but your body does use it to power other exercise like jogging and walking.
More than that, it is important for protection to vital organs like your heart and lungs.
However not all fat is equal and you want to make sure you are eating enough of the RIGHT
kinds of fat.

Saturated fat:
These are found in foods like red meat, egg yolks, cheese and butter. Saturated fats are
associated with being a cause of heart disease and diabetes, no more of 10% of your diet
should come from saturated fat so try to get this fat from healthier sources like meat and eggs
as opposed to unhealthy sources like butter and store bought cookies and cakes. There will be
more information later on about healthy swaps that you can make!
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Unsaturated fat:
These are healthier fats that can lower the risk of heart disease. This is found in foods like
olive oil, avocados, almonds and pecans. They provide good protection against disease and
you should aim to have one serving of fat with every meal. (More on serving sizes later)

Protein:
Protein for anyone involved in intense and hardcore training. Protein is used by your body for
the growth and repair of skin, hair, does, ligaments and muscles. Competitive athletes that are
training hard require more protein than the average person - especially if they are trying to
gain muscle.
As you will learn later on - proteins should make up 20-35% of your diet. All proteins are
composed of combinations of twenty different amino acids, which your body breaks apart
and combines to form different physical structures, like your hair and nails. Your body uses
amino acids in three main ways: to build new proteins for cellular functioning, as an
energy source, and as a building material.
Of all the twenty amino acids, nine are classified as essential. This means that your body
can’t create them on it’s own and you need to take them in through food. If you follow a non-
vegetarian diet, you will get all essential amino acids through animal products. Those who eat
a plant-based diet instead can also meet their amino acid needs by eating a well balanced diet
that consists of multiple plant-based sources of protein like nuts, legumes, and whole grains.

Micronutrients:
The other aspect of nutrition is micronutrients and they are the vitamins and minerals. I won’t go
into too much detail but it is important to know that vitamins are used for energy production,
immune function, blood clotting and more. Minerals are used for growth, bone health, fluid balance
and more. If you are eating a balanced diet and consuming at least 5 servings of fruit and vegetables
every day - you will be getting the micronutrients that you need. You may already be taking a
multivitamin too!

The Soccer Player’s Diet:

A typical western diet contains too much fat and not enough healthy, whole grain
carbohydrates and protein. Soccer players should aim to make 60-65% of their diet WHOLE
GRAIN carbohydrates with an emphasis on fresh fruit, brown rice, whole wheat pasta, potato
and high fibre cereals.
About 20-25% of the calories should come from fat and this should be in the form of good
fats found in oily fish like mackerel and salmon, olive oil and avocado.
Protein should make up the remaining 15-20% of the diet and come from fish, poultry, low
fat milk and lean red meat for example.

Moving through this document you can choose to think about portions in terms of
grams/ounces consumed, calories, percentages or simply portion of space taken up on the
plate. Here are some quick guidelines:
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Portion: Each plate should have 1/4 protein, 1/4 carbs and 1/2 veggies when training less
hard or else 1/2 carbs and 1/4 veggies when training vigorously.
Add one oz of fat to each meal.
Percentages: 55-70% food from carbohydrates, 15-20% from lean proteins, 20-35% from
healthy fats
Calories (Using a 2000 calorie diet): 400 calories from protein (100 calories of a protein
source at each meal), 400 calories from fat (4oz of olive oil spread throughout the day for
example), 1,200 calories from grains/fruit/veg.
Remember these are all approximations and it will take trial and error to figure out what
works for you. For the older athletes I will detail macros for you later in the document.

A Food Plan FOR YOU

Okay, now that you understand the different aspects of nutrition as they stand for everyone, it
is important to remember that you are not just an average individual. You are an athlete,
specifically, a soccer player and that has to be taken into account when you are determining
the way that you eat and fuel your body. Soccer is an extremely physically demanding sport -
during a ninety minute game an athlete can burn anywhere from 1500 to 2000 calories.
Vigorous training increases the energy demands of amateur and professional soccer players.
For the older athletes I have used an online formula to calculate a rough estimate for how
many calories they should be consuming and how many grams of protein, fat and
carbohydrates that should be eating. I have not done this for younger athletes like yourselves
for a few reasons:
1. As a young athlete the amount of energy that you burn in a day is extremely variable and
any miscalculation could cause harm to your growth.
2. It is not necessary for young teenagers to count calories so specifically and research shows
it can encourage harmful behaviours later on.
3. You can get great benefits at this age by simply making healthy swaps and become more
conscious of the best ways to fuel your body. This makes good habits that will help you later
on in life and it teaches you to be aware of your body and how to listen to what it needs.

Top tips for winning nutrition:

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 Eat three kinds of food at meals. This means not just eating pasta and potatoes (which
are both carbohydrates). This a great tip because the more kinds of foods you eat at
one meal the more vitamins and minerals you get.
 Choose food in their natural state - it is super convenient to grab a glass of orange
juice but much healthier if you grab an orange itself. A banana rather than an energy
bar, whole-wheat bread rather than white bread. Baked potatoes rather than french
fries. Foods that are minimally processed have higher nutritional value and usually
less unhealthy additives too!
 Key word : moderation. Rather than trying to make your diet 100% perfect, aim for
80% healthy choices and 20% foods with fewer nutrients. There is no such thing as a
bad food. Using words like “bad” can induce guilt around eating and you should
never feel guilty about eating any food. Even soda and chips or KFC can fit into a
nourishing and healthy diet, if desired.
 Avoid getting repetitive. It can be easy to say, “Okay I want to eat healthier so I am
going to eat bran flakes, banana and milk every day for breakfast, a salad for lunch
and pasta with chicken for dinner. Seven days a week. “ The problem with doing that
is you often don’t get everything you need from a set 10-15 foods. This can lead to
fatigue and inadequate nutrition. Try have has much variety in your diet as possible -
this could be as simple as eating a different fruit every morning.
US Health Guidelines:
Every few years the United States government shares some guidelines and recommendations
for nutrition based on current research. The key takeaway from it’s most recent release is that
we should eat a large amount of nutrient-dense foods and reduce our intake of processed
foods with less nutritional value. I thought I would include the portion size suggestions here
for your reference (Taken from Nancy Clark Sports Nutrition Book) :
• Fruit: 1 1/2 cups of fruit or juice per day. This is easy—a refreshing smoothie with a
banana, berries, and orange juice will do that job.
• Vegetables: 2 1/2 cups (about 400 g) per day with a variety of colours. A big bowlful of
salad with tomato, peppers, carrots, and baby spinach fulfils the vegetable requirement, no
sweat.
• Grains: 6 ounces (175 g) of grain foods, of which at least half are whole grain.
Examples include: One ounce = one slice bread or 1/2 cup cooked pasta or rice.
• Dairy: 3 cups (720 ml) of low-fat or fat-free milk or yogurt. One and a half ounces (60
g) of natural cheese = 1 cup of milk
• Meat and alternatives: five one-ounce equivalents. One ounce (28 g) of meat is equal to
1 egg, 1 tablespoon of peanut butter, or 1/2 ounce of nuts. This translates into a small portion
of a protein at two meals per day. Obviously there are other options here if you are vegetarian
or vegan.
Keep in mind that these are suggestions for the average individual. Athletic teenagers will
often need more grains and more sources of protein to account for the demands exerted by
their sports. There will be more information to follow about the best sources of the previously
mentioned categories.
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For the next section I am going to break the macronutrients down into 3 categories:
carbohydrates, protein and fat. Within each subtype there will be information on the
following: Sources, Serving Sizes and Healthy Swaps
Once I have outlined that information for each macronutrient I will conclude this section with
a comparison of how you are eating now to how you COULD be eating and make an example
plan for you. Remember also that whilst something may be a carb (like a piece of bread) it
also has protein in it. It is heard to categorise food into clear boxes because many contain
protein and fat or fat and carbs. Dairy, is often a source of protein and fat, for example, so
make sure you keep that in mind.
Let’s get started!

Carbohydrates:
Sources:
Remember that about 50-60% of your daily intake should be from carbohydrates. This may
seem like a lot but it covers a very wide variety of foods. To get enough carbohydrate to fuel
your muscles, carbohydrates should always be the base of your meal. You can do this by
eating a serving or two of carbs at each meal, for example, one bowl of cereal, two slices of
bread, 1 cup of rice etc. Most active people will often need to double their carbohydrate
serving sizes and this is okay! There are several different sources this can come from:

Whole grains and Starches

Whole breads, cereals and grains are the base of a balanced diet - especially a highactivity
and high-performance sports diet.
They are great sources of carbohydrate, fibre and B vitamins, fuelling your muscles,
preventing muscle fatigue and reducing problems with constipation.
Popular culture likes to tell you that carbohydrates from grains are fattening but they are not.
Eating in a calorie excess is fattening.
Often the issue is, is that people eat many unrefined grains - white bread, cookies and
products made with white flour. This process of refining the grain removes the fibre,
antioxidants and minerals.

Fruits and vegetables:

Vegetables are technically carbohydrates and the contribute important energy to the
foundation of your sport diet. They are also essential sources of vitamins and minerals.
Fruits are also an important foundation of carbohydrate and they are rich in fibre and
minerals too. The nutrients in fruits improve healing; aid in recovery after exercise; and
reduce the risk of cancer, high blood pressure, and constipation.
You should be eating at least 2 and 1/2 cups of vegetables per day but more is always better
when it comes to vegetables.
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Similarly, you should be eating around the same amount of fruit. Fruit is a great source of
quick digesting carbohydrates if you ever need a boost of energy.
Fruits are also an important foundation of carbohydrate and they are rich in fibre and
minerals too. The nutrients in fruits improve healing; aid in recovery after exercise; and
reduce the risk of cancer, high blood pressure, and constipation.

Serving Sizes:
Knowing how to eyeball serving sizes is a really great skill to be able to do and can help you
ensure you get enough of everything you need at each meal. A good way to think about it can
be to know that when you are training hard half your plate can be carbs, a quarter veggies and
a quarter protein. When you are training less hard you can reduce to a quarter carbs and half
veggies instead. These are some graphics I find useful when I want to know that I am having
exactly one or two servings of carbs. Obviously, some are easier than others to tell, ie, two
pieces of bread.
When you think about food at each meal you can think about it in terms of serving sizes or
calories. You want to aim for 300 calories from carbs or 2/3 servings. Remember that calories
do not always equate to serving sizes as a muffin is very high in calories but only counts.

Clearly 100 calories of fruit and vegetables is not equal to one serving size. For example, half
a banana is 100 calories but a whole banana is one serving. I do think these graphics can be
useful in understanding how to visualise the food and meals that we prepare. Always know
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that more fruit and veg is a great choice and if you aren't sure what to eat, go with fruit and
veg. They are important sources of carbohydrates, vitamins, minerals and fibre. You can’t go
wrong!
Healthy Choices:
Finally, here is a list of healthy carbohydrate sources you can use if you are ever unsure of
what is the best way to give yourself the energy that you need.
Note: I don’t include a list of fruit and vegetables because I think the best think to do is just
eat the ones you enjoy. My biggest tip is to make sure you are including a variety. Try make
sure you are eating the entire rainbow everyday and that is the best way to make sure you are
getting all the vitamins and minerals that you need.

SURVEY ON NUTRITION:
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AWARENESS ON NUTRITION:
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Protein:
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Sources:
Protein, as we know is crucial for athletes. If we aren't getting enough protein our body can
begin to break down our muscles to obtain the protein there. Protein can make us stronger,
faster and more powerful by helping grow and repair our muscles.
Protein can come from animal sources (meats, seafood, eggs, and poultry) and plant sources
(beans, nuts, and legumes) . If one-quarter to one-third of your plate at two of your daily
meals is covered with a protein-rich food, you can get the right amount of the amino acids
you need to build and repair muscles.
Dairy:
Dairy foods such as low-fat milk, yogurt, and cheese are not only quick and easy sources of
protein but are also rich in vitamin D (if fortified) and calcium, a mineral that is particularly
important, not only for growing children and teens but also for women and men of all ages.
If you prefer to limit your consumption of dairy products because you are lactose intolerant
or are biased against dairy, you may have difficulty consuming the recommended intake of
calcium from natural foods.
For example, to absorb the same amount of calcium that you would obtain from one glass of
milk, you’d need to consume either 3 cups of broccoli, 8 cups of spinach, 2 1/2 cups of white
beans, 6 cups of pinto beans, 6 cups of sesame seeds, or 30 cups of unfortified soy milk
(Nancy Clark)
Animal Products:
Athletes tend to eat either too much or too little protein, depending on their health
consciousness, accuracy of nutrition education, or lifestyle. Some athletes fill up on too much
meat and others do not eat enough at all.
All types of protein-rich foods contain valuable amino acids. Chicken and turkey. Poultry
generally has less saturated fat than red meats, so it tends to be a more hearthealthful choice.
Fish. Fresh, frozen, or canned fish provides not only a lot of protein but also the omega-3 fat
that protects your health.
Lean beef. A lean roast-beef sandwich made with two thick slices of whole-grain bread for
carbohydrate is an excellent example. OR even lean beef spaghetti sauce, just make sure you
are buying varieties with low fat.
Other: Peanut butter. Although peanut butter by the jarful can often be very high in calories
and fat it is a great addition to your fruit to help making a more balanced meal.
Beans, legumes, lentils and more are great vegetarian additions to your diet that are high in
protein. It can often be a healthy choice for families to have one day a week that they eat
meat free to reduce saturated fats consumed and increase variety.
Often breads, cereals and other grains have high levels of protein that can be a helpful
addition to ensure you are getting enough at each meal.
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Healthy Choices:
Other than the sources I mentioned above, here is a table you can refer to when you want to
know some healthy fat additions you can include in your diet.

Animal product Protein(g) Other Protein(g)

Egg white 3 Nuts 6
Beef(4oz) 30 Lentils 7
Chicken breast(4oz) 30 Hummus 8
Tuna(6oz) 30 Peanut butter 9
Cheese(2oz) 6 Tofu 11
Milk (1cup ) 7 Soy milk 7
Yogurt(6oz) 7 Bread 4

As you can see there are many foods you can use to include protein in your diet. These are
just a few very healthy sources for reference. It is also important to note that vegetarian
sources require you to eat more than one serving for the same amount of protein as what you
would find in an animal product. That means that on days you eat more plant based it is
important to make sure you are eating enough servings to get adequate protein.

Fat:
Sources:
Remember that about 20 to 35 percent of the calories in your diet can come from fat.
According to the food pyramid, about 5 teaspoons of fat per day are appropriate for an 1,800-
calorie food plan. The problem is that some people eat way too much fat—buttery, cheese-
filled eggs for breakfast; burgers and fries for lunch; and fried chicken for dinner. If you
struggle with having too much fat in your diet, try choose lower fat foods for two of your
three meals to start.
The following forms of fat are a positive addition to your sports diet because they are health
enhancing.
Olive oil. This monounsaturated fat is associated with low risk of heart disease and cancer.
Use it for salads, cooking and keeping pasta from sticking together. If you use olive oil for its
health-giving properties, buy the unrefined extra-virgin olive oil.
Peanut butter (and other nut butters). All-natural brands are best because they are less
processed, but even Skippy, Jif, and other commercial peanut butters offer predominantly
health-protective fat. Make sure you watch the serving size on this though, it can be really
easy to put a lot more peanut butter on your toast than you expect!
Walnuts, almonds, and other nuts. Great to add to salads, pasta or just to snack on. - Flaxseed
(ground) and flax oil. Sprinkle ground flaxseed on cold cereal, blend it into shakes, and add it
to pancake batter. This is also a GREAT source of fibre. - Fat can also be found in eggs, dairy
and other animal products that are typically sources of protein. If you follow a vegetarian diet
28
or try and reduce the amount of meat you consume it is likely that you need to add more fat
into your diet to supplement this. - Remember: Fat is high calorie in comparison to protein
and carbs. This means that 10g of fat has more calories than 10g of protein and this is why
the serving sizes of fat are so small compared to the other macronutrients. Be careful not to
overdo it on the serving sizes or portions otherwise you may find yourself in a calorie
surplus. This can be great if you want to gain weight, but if you want to stay the same then
make sure you are only getting a couple ACCURATE servings a day of oils and fats.
29

WEEEK 1
(6TH JUL TO 8TH JUL)
DATE DAILY LEARNING MENTOR
ACTIVITY OUTCOME SIGN
06/07/23 Discussed We have
about our confirmed to do
project and our project at
selecting a thagarapuvalsa
village. village
07/07/23 Observed the Understood
community about the
and the students of the
occupation of school
people their.
08/07/23 We just We found out
analysis of the solutions for
gathered the students in
information the school
from the
community.
30

WEEK 2
DATE DAILY LEARNING MENTOR
ACTIVITY OUTCOME SIGN
09/07/23 Visited the Understood
govt school in about the
thagarapuval various locations
asa of the classes in
that school
11/07/23 We took We have
permisssion acquired some
from knowledge from
principle sir the principle sirs
advices.
15/07/23 Intracted We came to
with students know about their
problems
31

WEEK 3
DATE DAILY LEARNING MENTOR
ACTIVITY OUTCOME SIGN
16/07/23 We enquired We noted their
about the meals which
midday govt provided
meals to the
faculty in
school
18/07/23 We have We noticed that
seen that they are
how they are providing
maintaing sufficient
the goods requirements for
which are the meals
provided by
the govt
22/07/23 We checked We have noticed
the quality of that they are
the food and using the goods
goods which are with
good quality

WEEK 4
32

DATE DAILY LEARNING MENTOR

ACTIVITY OUTCOME SIGN
23/07/23 We have We have noticed
intracted that govt is
with providing
students sufficient
about how nutrients to
they get the students
nutirition
26/07/23 We We noticed that
enquired only few
about the students are
food they taking proper
are taking in nutrition at
home home
29/07/23 We have They learnt a lot
explained from us.
about the
nutriential
facts

WEEK 5
33

DATE DAILY LEARNING MENTOR

ACTIVITY OUTCOME SIGN
30/07/23 This week we They are not
went to private getting any
school midday meals

01/08/23 We gave We noticed that

awareness on most of the
what to eat people are not
taking healthy
food
02/08/23 We interacted We noticed that
with students most of children
and asked are habituated to
some eat junk food
questions and and not intrested
explains the to take nutrious
types of food
nutition

WEEK 6
34

DATE DAILY LEARNING MENTOR

ACTIVITY OUTCOME SIGN
06/08/23 We explained We noticed that
about most of children
malnutrition and are not drinking
importance of sufficient water
driking more
water
08/08/23 We gathered all We learnt the
the outcomes of how the
survey and done children are
PPT togrther intaking the
food and how
people and
children are
aware of
nitrition
09/08/23 We completed we got a overall
the experience and
documentation known how the
pdf and log book nutrition effects
in mankind
35

NUTRITION IN PLAN
Community Service Project report submitted at the end of 2022-2023 Academic Year in partial
fulfillment of the requirement for the award of the degree of

BACHELOR OF TECHNOLOGY
IN COMPUTER SCIENCE AND ENGINEERING(IOT)
BY
A. TARUN 21981A4902
B. HARSHITHA 2198A14907
G.SHANTI 21981A4911
G.SAI ALEKHYA 21981A4914
J.GANESH 21981A4917