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Nutrition Guide V1.2.2
Nutrition Guide V1.2.2
Preface
Prepared by
Contents
Table 1
Table 2
Table 3
Table 4
Table 5
Table 6
Table 7
Table 8
Table 9
Table 10
Table 11
Table 12
Table 13
Table 14
Table 15
Table 16
Table 17
Table 18
Table 19
Table 20
Table 21
Table 22
Table 23
Table 24
Table 25
Table 26
Table 27
Table 28
Table 29
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.
21.6
31.2
42.75
50.4
EXCELLENT SOURCES
96
133.12
180
198
270
50
100
150
200
250
300
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
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.
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.
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
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
4.2
6.45
Egg (2 eggs)
13.3
19.2
22
54.48
Plant proteins
10.23
13.6
20.8
43.2
0
10
20
30
40
50
60
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.
5.6
15
22.3
Rajmah (100g)
22.9
25
24
24.1
24.9
0
10
15
20
25
30
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
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
Carbohydrates
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
AVOID
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
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
10
Table 7
SUGGESTED SERVING
12
12
14
15
16
16
19
22
10
15
11
20
25
Table 8
4.06
Cream ( 1tbsp)
4.5
4.5
Ghee (1tsp)
10
0
10
12
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
FOODS HIGH IN
SATURATED FAT INSTEAD OF
HEALTHIER
ALTERNATIVES USe
Ice cream
Source: www.cdc.gov/diabetes/prevention
13
Table 10
10
12
14
16
18
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
Coriander seeds
Fenugreek seeds
Mustard seeds
Almond
Groundnut
Soya bean
Sesame
Walnuts
Flaxseeds
10
20
30
40
50
60
MUFA (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
Desi ghee
Vanaspati
Palm oil
Rice Bran
Sesame
Coconut
Safflower
Mustard
Groundnut
Sunflower
Soyabean
10
20
30
40
50
60
70
80
90
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:
16
Table 13
Good SOURCES
30
Butter (1tsp)(5g)*
48
1039
1508
EXCELLENT SOURCES
2045
5686
6102
8190
12771
13896
2000
4000
6000
8000
10000
12000
14000
16000
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
Good SOURCES
20.3
42
1 Whole Egg
43.5
92.99
EXCELLENT SOURCES
62.22
157
175.09
Macrerel (100g)
360
511.43
1350
0
200
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
Good SOURCES
1.9
2.1
2.3
3.1
EXCELLENT SOURCES
Hazelnuts (30g)(handful)
4.3
4.6
5.6
6.8
7.4
20.3
0
10
15
20
25
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
Good SOURCES
0.14
0.17
0.35
0.39
EXCELLENT SOURCES
0.43
0.54
0.57
0.68
0.74
1.18
0
0.2
0.4
0.6
0.8
1.2
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
Good SOURCES
EXCELLENT SOURCES
20
40
60
80
100
120
140
160
180
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
Good SOURCES
0.24
0.39
1 Whole Egg
0.55
0.55
EXCELLENT SOURCES
1 Cup Yogurt
0.91
1.44
2.51
2.66
8.11
9
0
10
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
Good SOURCES
21.6
31.2
42.75
43.4
EXCELLENT SOURCES
50.4
96
133.12
180
198
270
0
50
100
150
200
250
300
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
1.8
2.43
Sundakkai, dry(20g)
4.4
5.2
HAEM IRON
8.8
10
12.8
16.2
32.96
0
10
20
30
40
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
excellent sources
Good Sources
SUGGESTED SERVING
SPINACH ( 1 cup)
30
BROCOLLI (1 cup)
43
63
ORANGES (1 No)
74
75
82
121
244
277
434
0
50
100
150
200
250
300
350
400
450
25
500
Table 22
Good Sources
SUGGESTED SERVING
157
180
Beef
286
Tofu
287
excellent sources
Pork
311
Salmon
371
Shell fish
426
Brazil nuts
725
Cheese
760
Pumpkin seeds
1233
0
200
400
600
800
1000
1200
26
1400
Table 23
Good Sources
SUGGESTED SERVING
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
301
0
50
100
150
200
250
300
27
350
Table 24
Broccoli
1510
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
Quick tip:
28
14000
Table 25
Others
Iced
tea
22
65
31
5
40
11
47
24
45
70
14
63
130
Pain relivers
Chocolates
tea
175
27
173
15
47
75
30
60
75
150
95
200
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
garlic
u
s
e
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
&
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.
Lemongrass
Use in soups, stews, meat, poultry, seafood &
sauces.
Nutmeg
Use in vegetables & meat.
Oregano
Use in soups, salads, vegetables, meat & poultry.
Paprika
Use in meats, fish, poultry & vegetables
Parsley
Cilantro
Use in meat, sauces, stews & rice.
ginger
Celery seeds
garlic powder
Use in meats, poultry, fish, vegetables, salads,
soups & stews.
i
n
s
t
a
d
o
f
s
a
l
t
30
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
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.
31
Table 28
Wheat
Barley
Vegerables
Rye
Pulses
Oats
Fruits
Nuts
Kamut
Triticale
32
Table 29
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
Manganese
sea food ( Mussels), hazelnuts, pumpkin seeds, tofu, beans ( butter/ lima), fish
(bass), spinach, whole grains ( brown rice), black tea ( brewed).
Ascorbic acid
Methionine
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
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