NUTRITION GUIDE

VERSION 1.2 XCODE LIFE 2016

Preface

Let food be thy medicine, so said Hippocrates, the father of medicine in

460 BC. It turns out that this wisdom predates Hippocrates by a few
thousand years, coming to us in the form of an Ayurvedic proverb
When diet is wrong medicine is of no use. When diet is correct medicine is of no need.
If you are reading this, it is likely that you want to improve your nutrition. Great!
We appreciate your decision to improve your nutrition and to take charge of your
health. Xcode is championing the revival of the time tested wisdom of wellness
through food.
This Nutrition Guide serves as a supplementary document to our 100&life genetic
assessment report. In a nutshell, it provides answers to questions such as what
should or shouldnt I eat? How much should I eat? Which nutrients should I eat?
What foods contain these nutrients? How much of each am I supposed to consume
each day? More importantly, this document is not so much about dieting (restricting) as it is about encouraging you to eat more of the good things. Having covered
the basics of healthy eating, it's time to put it all together and make a healthy diet
out of it.
Bon appetit!

Prepared by

Janani Thiru (M.S., M.Phil)

Senior Nutritionist, Xcode Life Sciences
2

Contents

Table 1

Seven simple ways of mindful eating

Table 2

Seven tips for smarter snacking

Table 3

List of foods rich in protein

Table 4

Macronutrient composition of common Indian cereals

Table 5

Glycaemic Index of common foods

Table 6

Amino acid requirements for Indian adults

Table 7

List of foods rich in bre

Table 8

Dietary sources of saturated fats

Table 9

Alternatives to foods containing saturated fats

Table 10

Dietary sources of trans-fats

Table 11

Dietary sources of Omega 3 and Omega 6 fatty acids

Table 12

Fat composition of different cooking oils

Table 13

List of foods rich in Vitamin A

Table 14

List of foods rich in Vitamin D

Table 15

List of foods rich in Vitamin E

Table 16

List of foods rich in Vitamin B6

Table 17

List of foods rich in Vitamin B9

Table 18

List of foods rich in Vitamin B12

Table 19

List of foods rich in vitamin C

Table 20

List of foods rich in Iron

Table 21

List of foods rich in Calcium

Table 22

List of foods rich in phosphate

Table 23

List of foods rich in magnesium

Table 24

List of Antioxidant rich foods

Table 25

Caffeine content of different foods

Table 26

Simple ways to reduce salt

Table 27

List of lactose free milk substitutes

Table 28

List of gluten free foods (foods to avoid and foods to include)

Table 29

List of nutrients to improve your performance

Instruction leaflet
How to read the tables presented in this supplement document?
You

GOOD SOURCES

can find the RDA information in the top right corner of each of the table, which
indicates your recommended daily allowance of the specific nutrient. For example you
require 40mg of vitamin c in your everyday diet to meet your needs.

Papaya (1 small cup)(75g)

RDA for vitamin C is 40 mg

21.6
31.2

Tomatoes (1 average sized) (80g)

Lime ( 1 average sized )(80g)

42.75

Strawberry (5) (60g)

50.4

EXCELLENT SOURCES

Orange juice ( 1 glass of orange juice)

96

Drumstick ( Average :4 nos)

133.12

Cabbage (1/2 cup shredded) (35g)

180

Guava (1 medium) (85g)

198

Drumstick leaves (1/2 cup) (90g)

270

Amla (1 large size) (45g)

50

100

150

200

250

300

VITAMIN C CONTENT IN MILLIGRAMS

Each table provides you with the top ten food sources rich in that par ticular nutrient. For
example, the above table provides you with top ten food sources of vitamin C.
Quick note: Up to three quarters of elderly people in parts of India have vitamin C deciency, a study by the London
School of Hygiene & Tropical Medicine found. Vitamin C deciency is primarily due to a diet which is low in fruit and
vegetables. Vitamin C blood levels can also be depleted by smoking or chewing tobacco and cooking with fuels such
as wood crops or dung (used by 70% of the rural population). One of the effects of tobacco and inhaling fumes from
home or cooking res is oxidative stress (which can cause damage to cells) and the body uses vitamin C to combat
this.
Quick tip: 1 large sized amla gives you nearly seven times more than the daily recommended levels of about 270mg.

The quick note and the quick tip below every table provides you with information like epidemiological data and key highlights relevant to that particular nutrient.

Table 1

SEVEN SIMPLE WAYS OF MINDFUL EATING

1

Honour your bodyknow what you eat. Choose wholesome, unprocessed foods
over refined, calorie dense foods.

Be wise when you choose liquid calories (sugar containing drinks) and calorie dense
foods (cookies, chocolates, ice creams). These easily add up the weight without your
realization.

Eat small portions, eat frequently. Serve in modest portions- to enjoy quality, not
quantity.

Savour small bites, and chew thoroughly- to help digestion.

Watching TV and other enter tainment may make you over eat as you lose track
of consumption . As a habit, do not eat or snack while your mind is distracted from
eating.

Don't skip mealsto avoid low blood sugar.

Be aware that most restaurant portions may be two or three times the recommended serving size.Try sharing meals, ordering an appetizer as a main dish, or packing up
half to take home before you begin to eat.

Source: http//green.harvard.edu/tools-resources/green-tip/encourage-mindful-eating-mindful-eating-corner

Table 2

SEVEN TIPS FOR SMARTER SNACKING

1

Go for the grains. Whole-grain snacks such as multi-grain/millet-made biscuits and

high-fibre, whole-grain cereals (wheat/ragi flakes), protein based snacks (sprout salad,
sauted grams) can give you some energy with staying power.

Bring back breakfast. Many breakfast foods can be repurposed as a nutritious snack
later in the day. A slice of whole-grain toast with few slices of tomato and cucumber
is a good option.

Try a hi-low combination. Combine a small amount of something with healthy fat,
like butter, with a larger amount of something very light, like corn cobs.

Go nuts. Unsalted nuts and seeds make great snacks. Almonds, walnuts, peanuts,
roasted pumpkin seeds, cashews, and other nuts and seeds contain many beneficial
nutrients and are more likely to leave you feeling full. Nuts have lots of calories,
though, so keep portion sizes small.

The combo snack. Try to eat more than one macronutrient (protein, fat, carbohydrate) at each snacking session. For example, have a few nuts (protein and fat) and
some grapes (carbohydrates). Try some whole-grain crackers (carbohydrate) with
some low-fat cheese (protein and fat). These balanced snacks tend to keep you
feeling satisfied.

Snack mindfully. Dont snack while doing something else like surfing the Web, watching TV, or working at your desk. Instead, stop what youre doing for a few minutes and
eat your snack like you would a small meal.

You can take it with you. Think ahead and carry a small bag of healthful snacks in your
bag so you wont turn in desperation to the calorie-dense snacks at the cafeteria or
at the office vending machine.
Source: http://www.health.harvard.edu/healthbeat/7-ways-to-snack-smarter

Table 3

Animal Proteins

LIST OF FOODS RICH IN PROTEIN

Cheese ( 1 slice) (20g)

RDA for protein is 0.8g/kg of body weight

4.2

Milk ( 150 ml) ( 1 serving)

6.45

Egg (2 eggs)

13.3

Beef (1 serving) (85g)

19.2

Chicken ( 1 serving) (85g)

22

Shrimp, dried ( 1 serving) (85g)

54.48

Plant proteins

Watermelon seeds ( 2tbsps) (30g)

10.23

Groundnut (roasted) 1/2 cup ( 50g)

13.6

Bengal gram dhal ( 100g)

20.8

Soya bean, boiled, 1 cup (100g)

43.2
0

10

Source: National Institute of Nutrition, 2010

20

30

40

50

60

PROTEIN CONTENT OF FOODS IN GRAMS

Quick note: The Protein Consumption in the Diet of Adult Indians Survey, a multi-city survey, which was conducted by IMRB interviewing 1,260
Indians, said nine out of 10 Indians consumed less than adequate proteins daily. It added 91% of the vegetarians and 85% of the non-vegetarians
were deficient.

TOP VEGETARIAN FOOD SOURCES OF PROTEIN

Spirulina (1 tbsp)
Yoghurt (100g)

5.6

Quinoa ( 1 cup) (100g)

LIST OF FOOD ITEMS

RDA for protein is 0.8g/kg of body weight

Peanut butter ( 2 tbsps)*

15

Red gram dhal (100g) ( 1cup)

22.3

Rajmah (100g)

22.9

Lentil (100g) ( 1 cup)

25

Green gram dhal (100g) (1 cup)

24

Cow pea (100g) (1 cup)

24.1

Field bean, dry ( 100g) (1 cup)

24.9
0

Source: National Institute of Nutrition, 2010

10

15

20

25

30

PROTEIN CONTENT OF FOODS IN GRAMS

Quick note: 100g of soya bean gives 43.2 g of protein, which is higher when compared to other commonly cooked dhals. Likewise, 2 tablespoons
of watermelon seeds gives 10g of protein (good choices of protein for vegetarians).

Table 4

MACRO NUTRIENT COMPOSITION OF COMMON INDIAN

CEREALS IN GRAMS
RDA for CHO is 60g for men and 50g for women

LIST OF COMMON INDIAN CEREALS

Italian millet
Sanwa millet
Varagu
Maize (dry)
Samai
Bajra
Wheat flour ( whole)
Panivaragu
Ragi
White rice, parboiled
50

55

60

65

70

75

80

85

90

MACRONUTRIENT COMPOSITION OF COMMON INDIAN CEREALS IN GRAMS

Carbohydrates

Source: National Institute of Nutrition, 2010

Protein

Fibre

Quick note: Cereal-based carbohydrates provide the bulk of the energy in Asian Indian diets. Asian Indians are at much higher risk of diabetes and
premature coronary artery disease and also habitually consume a high carbohydrate diet. In the past, these carbohydrates have been derived from
whole grains. However, today, they are replaced with refined carbohydrates. In India, tubers are consumed more as an accompaniment and sugar
intake is mainly from added sugar in hot (tea and coffee) as well as carbonated beverages.
Quick tip: Choose carbohydrates which have more fibre and protein. Millets such as sanwa, varagu, Italian millet contains more protein and fibre
when compared to parboiled, white rice.

Table 5

What is Glycaemic index?

The glycaemic index, or GI, measures how a carbohydrate containing food raises blood glucose. Foods
are ranked based on how they compare to a reference food either glucose or white bread.
Quick note: Meal planning with the GI involves choosing foods that have a low or medium GI. If eating a food with a high GI, you can combine it
with low GI foods to help balance the meal.

High glycaemic index foods

Foods with GI 70 or more.

AVOID

Medium glycaemic index

foods. Foods with GI 55-80.

EAT WITH CAUTION

Low glycaemic index foods.

Foods with GI 55 or less.

EAT FREQUENTLY
Source: www.gilisting.com

Low GI Foods

Medium GI Foods

High GI Foods

Breads
100% stone ground whole wheat

Breads
Whole wheat, rye Pita, croissant

Breads
White bread, bagel

Cereals
Bran cereal, Oat bran cereal, Barley, Parboiled
rice, besan chappathi

Cereals
Puffed wheat Oatmeal, Quick oats, brown rice,
barley chappathi, bajra, maize chappathi, basmati
rice

Cereals
Corn cereal, Rice cereal, Short grain rice, jowar,
ragi, semolina.

Other
Sweet potato, Yams

Other
Potato (white) Sweet corn, Popcorn

Other
Baked Potato, French fries, tapioca (steamed)

Pulses
Lentils, Bengal gram dhal, rajmah, moong beans,
Chickpeas, Kidney beans Split peas, Soy beans
Baked beans.

Pulses
Black gram, horse gram, whole green gram,
Black bean soup Green pea soup.

Pulses
Pineapple and melons.

Fruits
Apples, bananas, kiwi.

Fruits
Sweet biscuits, honey.

Dairy
Milk, yogurt.

Table 6

Amino acid requirements for Indian adults

mg / kg / d

mg / d / protein

Histidine

10

15

Isoleucine

20

30

Leucine

39

59

Lysine

30

45

Methionine

10

16

Cysteine

Methionine + Cysteine

15

22

Threonine

15

23

Phenylalanine + Tyrosine

25

38

Tryptophan

Valine

26

39

AMINO ACID

Source: NIN, 2010

10

Table 7

List of foods rich in fibre

RDA for fibre is 30g/ day
FIBRE CONTENT OF FOODS

SUGGESTED SERVING

List of food items

Goose berries (1 cup)

Oat bran (1 ounce)

12

Wheat bran (1 ounce)

12

Lima beans ( 1 cup)

14
15

Mung beans (1 cup)

Kidney beans (1 cup)

16

Split peas, cooked (1 cup)

16
19

White beans, small (lcup)

Corn bran ( 1 ounce)

22

Source: USDA nutrient database

10

15

content of foods in grams

11

20

25

Table 8

List of foods rich in saturated fats

RDA for saturated fat is less than 7% of your daily energy intake.

LIST OF FOOD ITEMS

Butter ( 1 pat or 1" square)

4.06

Cream ( 1tbsp)

4.5

Peanut butter (1 1/2 tsp)

4.5

Haldiram snacks (2 tbsp)

creamy salad (1tbsp)

Ghee (1tsp)

French fries (38g)

Croissant small (42g)

Pork Mutton & chicken (28g)

Mittai's (1" square)

10
0

Source: CDC & Nutrition Vista

10

12

SATURATED FAT CONTENT OF FOODS IN GRAMS

Quick note: Animal products usually contain high levels of saturated fat while seafood and plant oils are usually low in saturated fat. Palm kernel
oil and coconut oil are exceptions; they contain the highest amount of saturated fat.

12

Table 9

HEALTHIER ALTERNATIVES TO SATURATED FATS

FOODS HIGH IN
SATURATED FAT INSTEAD OF

HEALTHIER
ALTERNATIVES USe

Butter, lard, shortening, coconut, coconut

oil, palm oil

Margarine (look for 0 grams of trans fat on

label), vegetable oil spread, olive oil, canola
oil, corn oil, canola oil cooking spray

Whole milk, 2% milk, half & half, cream

Skim, 1%, fat free half & half

Red meat, ground beef,

sausage, bacon, organ meats
(such as liver, kidney)

White meat chicken, turkey, pork chop with

fat trimmed, ground beef sirloin, fish, soy
products, nuts/seeds or beans

Poultry skin, visible meat fat

Skinless and trimmed meats

Fried or pan fried foods

Grilled, baked, roasted, steamed, broiled,

boiled

Deli meats like bologna,

pepperoni, salami

Deli ham, turkey, chicken breast

or extra lean roast beef

Whole eggs or egg yolks

Egg substitute or egg whites

Ice cream

Frozen yogurt, sherbet,

low-fat ice cream

Cheese, cottage cheese, sour cream, cream

cheese, whipped cream

Fat free or reduced fat version

Chocolates, pies, doughnuts,

brownies, buttered popcorn

Sugar free pudding made with 1%

of skim milk, vanilla wafers, animal
crackers, low-fat microwave popcorn

Source: www.cdc.gov/diabetes/prevention

13

Table 10

List of foods rich in transfats

RDA for transfats is less than 1% of your daily energy intake

List of Indian snacks and their

transfat content

Pinni (roasted flour, heat dried milk, sugar and

Indian bread (leavened baked flour)
Shakarpara (fried flour with shortening, dipped in
Plain khichri (steamed cooked rice pulse and ghee)
Sweet biscuits
Gulab-jamun (deep-fried heat dried milk in sugar
Barfi (Heat dried milk, ghee and sugar)
Chewra (deep-fried flaked rice, sugar and nuts)
Jalebi (fried fermented flour, in sugar syrup)
0

Source: CDC & Nutrition Vista

10

12

14

16

18

Transfats content of foods in grams

Quick note: Trans-fat is rare in natural food sources but is abundant in processed food as a result of the artificial hydrogenation of natural oil. The
most abundant trans-fat is found in artificial butters (margarine).

14

Table 11

LIST OF FOODS RICH IN OMEGA 3 and OMEGA 6

RDA for MUFA and PUFA should be less

than 10% of daily energy intake

FOOD SOURCES OF OMEGA 3

AND OMEGA 6 FATS

Coriander seeds
Fenugreek seeds
Mustard seeds
Almond
Groundnut
Soya bean
Sesame
Walnuts
Flaxseeds

10

20

30

40

50

60

OMEGA 3 AND OMEGA 6 CONTENT OF DIFFERENT FOODS

Source: Nutrition Foundation of India

MUFA (g)

PUFA omega 6(g)

PUFA omega 3 (g)

Quick note: Mackerel are excellent source of omega 3 fats, for instance, 1 serving (100g) of mackerel gives you nearly 35.71 mg of omega 3 fats.

15

Table 12

Fat composition of different cooking oils in grams

FAT COMPOSITION OF DIFFERENT COOKING OILS IN GRAMS

Butter

LIST OF INDIAN COOKING OILS

Desi ghee
Vanaspati
Palm oil
Rice Bran
Sesame
Coconut
Safflower
Mustard
Groundnut
Sunflower
Soyabean

10

20

30

40

50

60

70

80

90

FAT COMPOSITION OF DIFFERENT COOKING OILS IN GRAMS

Source: Centre for science and technology (2010)

Omega 3 (g)

Omega 6 (g)

Omega 9 (g)

Quick note: Use of more than one source of fat/oil has the added advantage of providing a variety of essential fats and antioxidants in the diet.
Quick tip : An ideal quality fat for good health is the one which maintains a balance. For ensuring this appropriate balance of fatty acids in
cereal-based diets, it is necessary to increase the a-linolenic (n-3) acid intake and reduce the quantity of linoleic (n-6) acid obtained from the
cooking oil. Hence, the choice of cooking oil could be as follows:

Ground nut oil : mustard oil - 3:1

Groundnut oil : canola oil - 2:1
Groundnut oil : soyabean oil - 2:1
Safflower oil : ground nut oil : rice bran oil - 1:3
Sunflower oil : ground nut oil : rice bran oil - 1:3
Sesame oil : ground nut oil - 1:3

16

Table 13

LIST OF VITAMIN A RICH FOODS

Good SOURCES

RDA 600 MICROGRAMS (RETINOL) OF VITAMIN A

Cow ghee (1tsp)(5g)*

30

Butter (1tsp)(5g)*

48

Carrot (1/2 cup of grated carrots)(55g)

1039

Mango ripe (1 slice)(55g)

1508

EXCELLENT SOURCES

Sweet potato (1/2 cup)(113g)

2045

Sheep liver (1 serving)(85g)

5686

Drumstick leaves (1/2 cup) (90g)

6102

Fenugreek leaves (1/2 cuo)(90g)

8190
12771

amaranth (1/2 cup)(90g)

13896

amaranth (1/2 cup)(90g)

1000

Source: National Institute of Nutrition, 2010

2000

4000

6000

8000

10000

12000

14000

16000

VITAMIN A CONTENT OF FOODS IN ICROGRAMS

Quick note: Vitamin A deficiency (VAD) is mainly seen amongst the young Indian children as they have high requirements due to increased physical
growth and have low dietary intake. Further, episodes of illnesses such as acute respiratory tract infection and measles, which deplete Vitamin A
reserves from the body, are common in this age group.
Quick note: Agathi and drumstick leaves are excellent dietary source of Vitamin A for vegetarians. Cooking foods along with fats like butter or
ghee improves the absorption of Vitamin A. Milk products like butter and ghee contains vitamin A but also contains saturated fats, so consume in
moderation

17

Table 14

LIST OF FOODS RICH IN VITAMIN D

Good SOURCES

RDA FOR VITAMIN D IS 5 MICROGRAMS

1/2 Cup of Mushrooms (100g)

20.3

1/2 Cup of Beef Liver (85-100g)

42

1 Whole Egg

43.5

2 Pcs Tuna (113g)

92.99

EXCELLENT SOURCES

1 Small Cup Cow's milk (100ml)

62.22

1/2 Cup of Tofu (100g)

157

2 Pcs Sardines (91g)

175.09

Macrerel (100g)

360
511.43

2 Med Pcs Salmon (113g)

1 Tbsp Cod Liver Fish Oil (15g)

1350
0

200

Source: National Institute of Nutrition, 2010

400

600

800

1000

1200

1400

1600

vitamin D in micrograms

Quick note: Vitamin D deficiency prevails in epidemic proportions all over the Indian subcontinent, with a prevalence of 70%100% in the general
population.
Quick tip: Vitamin D is the only vitamin the body can synthesize in response to sun exposure.
The richest natural source of vitamin D is cod liver oil.
Take vitamin-D rich foods with calcium rich foods for maximum absorption of calcium.
Expose the mushrooms to sun light before consumption in order to increase its vitamin-D content.

18

Table 15

list of foods rich in vitamin E

Good SOURCES

RDA for Vitamin E is 8-10 mg

Shrimp ( 1 serving) (85g)

1.9

1 tbsp of olive oil

2.1

Broccoli (1 cup chopped)(150g)

2.3

Avocado ( per cup cubed)

3.1

EXCELLENT SOURCES

Hazelnuts (30g)(handful)

4.3

1tbsp of safflower oil

4.6

1 tbsp of sunflower oil

5.6

Almonds (8-10 nos)

6.8
7.4

2 tbsp of sunflower seeds

1 tbsp of wheat germ oil

20.3
0

10

15

20

25

VITAMIN E CONTENT OF FOODS IN MILLI GRAMS

Source: USFDA

Quick tip: Wheat germ oil is the richest source of plant based Vitamin E, followed by sunflower seed and almonds. Consuming 8-10 almonds a
day helps to meet 60% of your daily Vitamin E needs

19

Table 16

List of foods rich in vitamin B6

Good SOURCES

RDAfor vitamin B6 is 2 milligrams

Small Cup Tomatoes (100g)

0.14

1 Small Cup Carrots (100g)

0.17

1 Small Cup Lentils (100g)

0.35

1 Cup Avocado (150g)

0.39

EXCELLENT SOURCES

1 medium Banana (100g)

0.43

1 small cup red gram dal (100g)

0.54

1 small cup whole wheat (85g)

0.57

2 med Pcs Chicken (100g)

0.68
0.74

2 Med Pcs Beef (113g)

2 Pcs Tuna (113g)

1.18
0

Source: National Institute of Nutrition, 2010

0.2

0.4

0.6

0.8

1.2

VITAMIN B6 CONTENT OF FOODS IN MILLIGRAMS

Quick note: Vitamin B6 is required for the chemical reactions involving proteins. The higher the protein intake, the greater will be the requirement
for vitamin B6.

20

Table 17

List of foods rich in vitamin B9

Good SOURCES

RDA for Vitamin B9 is 200 micrograms

1 Small Cup Quinoa (100g)
1 Small Cup broccoli (100g)
1 small cup Amaranth leaves (90g)
1 Small Cup Pinto beans (100g)

EXCELLENT SOURCES

1 Small Cup chick pea (100g)

1 Small Cup Navy Beans (100g)
1 Small Cup Spinach (100g)
1 Cup Avocado (150g)
1 Small Cup of kidney Beans (100g)
Goat liver (100g)
0

Source: National Institute of Nutrition, 2010 , USFDA

20

40

60

80

100

120

140

160

180

VITAMIN B9 CONTENT OF FOODS IN MICROGRAMS

Quick note: Folate is involved in the normal performance of many neurotransmitters that regulate mood and behaviour. Folate is also crucial in
the proper metabolism of homocysteine.

21

Table 18

List of foods rich in vitamin B12

Good SOURCES

RDA for vitamin B12 is 1mg

1/2 Cup Cheese (100g)

0.24

2 med Pcs Chicken (100g)

0.39

1 Whole Egg

0.55

1 Small Cup Cow's milk (100ml)

0.55

EXCELLENT SOURCES

1 Cup Yogurt

0.91

2 Med Pcs Beef (113g)

1.44

2 Med Pcs Lamb (113g)

2.51

2 Pcs Tuna (113g)

2.66
8.11

2 Pcs Sardines (91g)

10 Med Shrimp (113)

9
0

Source: National Institute of Nutrition, 2010

10

VITAMIN B12 CONTENT IN MILLIGRAMS

Quick note: In healthy individuals vitamin B12 loss is optimally balanced with an efficient production, aided through B12-producing gut biota.
However, in certain strata (women & vegans) B12 deficiency is more prevalent.
Quick tip: B12 vitamin is important for cell growth and for the formation of red blood cells, as well as for the maintenance of the central nervous
system.

22

Table 19

List of foods rich in vitamin c

Good SOURCES

RDA for vitamin C is 40mg

Papaya (1 small cup)(75g)

21.6

Tomatoes (1 average sized) (80g)

31.2

Lime ( 1 average sized )(80g)

42.75

Strawberry (5) (60g)

43.4

EXCELLENT SOURCES

Orange juice ( 1 glass of orange juice)

50.4

Drumstick ( Average :4 nos)

96

Cabbage (1/2 cup shredded) (35g)

133.12

Guava (1 medium) (85g)

180
198

Drumstick leaves (1/2 cup) (90g)

Amla (1 large size) (45g)

270
0

50

Source: National Institute of Nutrition, 2010

100

150

200

250

300

VITAMIN C CONTENT IN MILLIGRAMS

Quick note: Up to three quarters of elderly people in parts of India have vitamin C deficiency, a study by the London School of Hygiene & Tropical
Medicine found.Vitamin C deficiency is primarily due to a diet which is low in fruit and vegetables.Vitamin C blood levels can also be depleted by
smoking or chewing tobacco and cooking with fuels such as wood crops or dung (used by 70% of the rural population). One of the effects of
tobacco and inhaling fumes from home or cooking fires is oxidative stress (which can cause damage to cells) and the body uses vitamin C to
combat this.
Quick tip: 1 large sized amla gives you nearly seven times more than the daily recommended levels of about 270mg. Whole fruits will be a better
option when compared with fruits cut and left outside for a long time or fruit juices as the vitamin-c content decreases when exposed
to air. Whole fruits provide you with more ofdietary fibre when compared with fruit juices.

23

Table 20

NON HAEM IRON

List of foods rich in IRON

Black eyed peas, boiled, 1 cup (100g)

1.8

Peas, cooked (1 cup)(160g)

2.43

Beef, tenderloin, roasted(1 serving)(80g)

Sundakkai, dry(20g)

4.4

Kidney beans, mature(1 cup) (100g)

5.2

HAEM IRON

Soybeans, mature, boiled, 1 cup (100g)

8.8

Garden cress seeds (2tsps) (10g)

10

Chicken liver, cooked, (1 serving)(100g)

12.8
16.2

Amaranth (1/2 cup)(90g)

Tapsi (fish) dried,( 1 serving)(80g)

32.96
0

10

20

30

40

Source: National Institute of Nutrition, 2010

Quick note: Iron deficiency anaemia (IDA) continues to be major public health problem in India. It is estimated that about 20% of maternal deaths
are directly related to anaemia and another 50% of maternal deaths are associated with it.
Quick tip: Beef and chicken liver are good sources of iron as well total fat and cholesterol. Consume these foods in moderation. Haem iron are
absorbed more effectively than non- haem iron. Having a combination of food sources rich in haem and non- haem iron is recommended to meet
your daily requirements.

24

Table 21

List of foods rich in calcium

RDA for calcium is 600 mg/day

excellent sources

Good Sources

SUGGESTED SERVING

CALCIUM CONTENT OF FOODS

SPINACH ( 1 cup)

30

BROCOLLI (1 cup)

43

WHITE BEANS (1/2 cup)

63

ORANGES (1 No)

74

ALMONDS (23 nos)

75

LADYS FINGER (1 cup)

82

FIGS (1/2 cup)

121

SKIMMED MILK (200m1)

244

SESAME SEEDS (28g)

277

TOFU (1/2 cup)

434
0

Source: USDA nutrient database

50

100

150

200

250

300

350

400

450

calcium content of foods in MILLI GRAMS

25

500

Table 22

List of foods rich in phosphate

RDA for phosphate is 600mg/day

Good Sources

SUGGESTED SERVING

PHOSPHATE CONTENT OF FOODS

Low fat dairy

157

Beans and lentils

180

Beef

286

Tofu

287

excellent sources

Pork

311

Salmon

371

Shell fish

426

Brazil nuts

725

Cheese

760

Pumpkin seeds

1233
0

Source: USDA nutrient database

200

400

600

800

1000

1200

Phosphate content of foods in MILLI GRAMS

26

1400

Table 23

List of foods rich in magnesium

RDA for magnesium is 340mg/day for men & 310 mg/day for women

Good Sources

SUGGESTED SERVING

MAGNESIUM CONTENT OF FOODS

Lima beans

101

Brazil nuts

107

Black beans

120
148

Soya beans

151

excellent sources

Pumpkin seeds

157

Spinach (cooked)
Wheat flour, whole grain

166

Fish ( Halibut )

170

Cow peas

191

Buck wheat, whole groat

301
0

Source: USDA nutrient database

50

100

150

200

250

300

magnesium content of foods in milligrams

27

350

Table 24

LIST OF FOODS RICH IN Antioxidants

ORAC units measures in the antioxidant

capacity of foods. Higher the better

Broccoli

1510

ANTIOXIDANT RICH FOODS

Sweet potato

2115

Gooseberries

3332

Pomegranate

4479

Plums, raw

6100

Black beans

8494

Redkidney beans

8606

Hazelnuts

9645
10400

Raisains
Walnuts

13541
0

2000

4000

6000

8000

10000

12000

OXYGEN RADICAL ABSORBANCE CAPACITY (ORAC) VALUE (UMOLE TE/G)

Source: USDA database for ORAC

Quick tip:

28

14000

Table 25

Caffeine content of different foods.

Others

Permissble limit 400mg/day

Energy drinks (200ml)

Iced
tea

22
65

31
5

40

11

47

Green tea (237ml)

24

Black tea (237ml)

45
70

14

Specialty drink (latte or mocha) (237ml)

63

Instant coffee (237ml)

Coffee

130

Ready-to-drink, bottled (237ml)

Instant, prepared with water (237ml)

Maximum levels (mg)

300

Pain relivers
Chocolates

tea

Minimum levels (mg)

Espresso, restaurant-style, decaffeinated (30ml)

175

27

173

15

Espresso, restaurant-style (30ml)

47

75

Coffee ice creams/frozen yoghurt

30

60

Brewed, single-serve varieties (237ml)

75

150

95

200

Brewed coffee (237ml)

Source: Journal of Food Science, 2010; USDA National Nutrient Database for Standard Reference; Mayoclinic.org/healthy-lifestyle/nutrition

Quick tip: If you are sensitive to caffeine and are concerned about your blood pressure, you should avoid coffee, energy drinks, and other foods
that contain caffeine.

29

Table 26

SIMPLE WAYS TO REDUCE SALT

Allspice
Use in meat, fish, poultry, soups, stews &
desserts
Anise

garlic

u
s
e

Use in vegetables, meat, poultry & rice

Bay leaf
Use in soups, stews, meat, poultry, sea food &
sauces.
Basil
Use in soups, salads, vegetables, fish & meat.

Cayenne pepper

o
f
h
e
r
b
s
&

Use in fish, salads & dressing vegetables

Chili powder
Use in meat, poultry, vegetables, fish & stews.

s
p
i
c
e
s

Cinnamon
Use in salads, vegetables, breads & sauces.

Clove
Use in soups, salads & vegetables.

Cumin
Use in meats & poultry.

Curry Powder
Use in meat, shellfish & vegetables.

Dill weed/seed
Use in fish, soups, salads & vegetables.

Use in soups, salads, vegetables & meat.

Lemongrass
Use in soups, stews, meat, poultry, seafood &
sauces.
Nutmeg
Use in vegetables & meat.

Onion powder/green onion

Oregano
Use in soups, salads, vegetables, meat & poultry.

Paprika
Use in meats, fish, poultry & vegetables

Parsley

Cilantro
Use in meat, sauces, stews & rice.

ginger

Use in meat, poultry, seafood, soups & salads.

Use in meat, poultry, stews & sauces.

Celery seeds

garlic powder
Use in meats, poultry, fish, vegetables, salads,
soups & stews.

Use in breads, snacks, soups, stews vegetables

meat & poultry
Annatto seeds

Use in soups, stews, salads, vegetables, meat,

poultry, seafood & sauces

i
n
s
t
a
d
o
f
s
a
l
t

30

Use in salads, vegetables, fish & meat.

Rosemary
Use in salads, vegetables, fish & meat.

Saffron
Use in breads, snacks, soups, stews, poultry,
seafood, sauces & rice.
Tamarind
Use in soups, poultry, sauces & rice.

Thyme
Use in salads, vegetables, fish & poultry.

Vineger
Use in soups, salads, vegetables, meat & poultry.

Table 27

LIST OF LACTOSE FREE MILK SUBSTITUTES

Almond milk
Made from ground almonds. It is a good option for
those who monitors their cholesterol or who have
intolerance to lactose.

Soy milk
Made from soybeans. Rich in protein (7g /250ml)
and potassium. Also contains flavonoids, known for
their antioxidant properties.

Rice milk
Made from rice. It does not contain cholesterol or
lactose, making it a good option for a person who
has intolerance to lactose.

Lactose free milk

Lactose free milk and milk products are available in
the market. Milk is an excellent source of calcium,
vitamin D and it contains a number of other
vitamins and minerals, such as magnesium, potassium, zinc, vitamins A and K.

31

Table 28

LIST OF GLUTEN FREE FOODS

Foods containing gluten

Wheat

Foods that do not contain gluten

Cereals: Rice and rice products ( dosa, idly,

pongal and appam),buckwheat, maize, bajra )

Barley

Vegerables

Rye

Pulses

Oats

Fruits

Spelt ( Species of wheat )

Nuts

Kamut

Meat, fish, poultry, eggs

Triticale

Cheese, milk, cream and lassi

Others: spirits, wines, liquors and ciders
Whisky (except malt whisky)

Source: Celiac society of India (http://www.celiacsocietyindia.com/)

32

Table 29

List of nutrients to improve your sports performance

FOOD SOURCES

NUTRIENTS
Iron

chicken liver, tapsi ( fish), amaranth, garden cress seeds, beef, amaranth, peas,
black eyed peas.

Magnesium

Pumpkin seeds, cow peas, lima beans, soya beans, spinach, brazil nuts, fish, black
beans, wheat flour ( made from whole grain), buck wheat ( whole groat).

Ubiquinol

Avocadoes, broccoli, spinach, oranges, strawberries, fish like herring, trout,

sardines, peanuts & chicken.

Hydroxy methyl butyrate ( breakdown

product of amino acid leucine)

Found in small quantities in grape fruit, alfalfa and catfish.

Manganese

sea food ( Mussels), hazelnuts, pumpkin seeds, tofu, beans ( butter/ lima), fish
(bass), spinach, whole grains ( brown rice), black tea ( brewed).

Ascorbic acid

Amla, guava, cabbage, drumstick leaves, strawberry, lime, tomatoes, papaya,

orange juice, drumstick.

Methionine

Taurine ( sulphur containing amino

acids)
Cysteine

Brazil nuts, lean beef & lamb, cheese ( parmesan), turkey ( chicken breast),
pork, fish & shell fish ( tuna), soya beans ( roasted), eggs ( hard boiled), dairy (
yogurt), beans ( white).
Fish such as capelin, Dungeness crab, whole mackerel, Alaskan salmon, beef,
lamb, chicken liver, sea algae and human milk is an excellent source of taurine.
soya foods ( roasted soybeans), beef, lamb, sunflower seeds, chicken & turkey,
oats and oat bran, pork, fish, shell fish, cheese, dairy & eggs, legumes such as
split peas and kamut ( cereal).

Zinc

Wheat germ, lobsters, beef, lamb, spinach, pumpkin and squash seeds, nuts,
cocoa powder, cooked chick peas and mushrooms.

Potassium

Guava, broccoli, celery, ladys finger, radish, cherries, pista, & pepper.

Caffeine

Coffee, espresso, cappuccino, tea, certain types of carbonated drinks, energy

drinks, alcoholic liquers, candies, sweets and chewing gums.

Alpha linolenic acid ( ALA is converted

into EPA and DHA in our body)

Flaxseed oil, and in canola, soy, perilla, and walnut oils.

Eicosapentaenoic acid

Cold water fish such as salmon, sardines, mackerel, herring, and tuna.
Sea weed, a marine algae contains small amounts of DHA.

Docosahexaenoic acid

Cold water fish such as salmon, sardines, mackerel, herring, and tuna contain
high amounts of these good fats.

Protein

Mozzarella cheese, fish ( cod, tuna, salmon, turkey breast, pork, beans ( soya
beans), yogurt, eggs, nuts ( pumpkin, squash, water melon seeds).

Capsaicin

Capsicum and found in cayenne, green or red chili, spur or tabasco peppers (
Higher amounts) and ginger root ( trace amounts).

Bromelain

pineapple.

Quercetin

Citrus fruits, apples, onions, parsley, sage, tea, and red wine. Olive oil, grapes,
dark cherries, and dark berries such as blueberries, blackberries, and bilberries.

Anthocyanandins

Blueberries, red and black grapes, cranberries, raspberries and black berries,
red cabbage, red onions and egg plants.

33