|
|
Health Everyday
Nutritious Food
Nutrients |
Children |
Adults |
| Carbohydrate |
40-60g/100g of calories |
50-70 g/100g of calories |
| Sources: Glucose (its basic
form) and sweets, biscuits, chocolates, pastries, honey, fruits,
cereals, grains, pulses, bread, beans, potatoes, other vegetables
and fruits. |
| Protein |
20-33g |
45-55g |
| Legumes, grains, nuts
and seeds; dark leafy greens; eggs; dairy products. |
| Fat |
15g |
15g |
| Vegetable oils like
soyabean, mustard, sunflower, ground nut, olive etc and corn,
peanuts, seeds, olive, oily fish etc |
| Vitamin A |
300-600µg
1200 - 2400µg |
750µg
3000µg |
| Sources: Fish liver oils, liver
of animals, diary products like butter, ghee, milk and eggs, green
leafy vegetables, red palm oil, carrot, pumpkin and ripe mango. |
| Vitamin D |
400 I.U |
200 I.U |
| Fish liver oils (of
cod, halibut, shark), fat fish ( sardine, salmon, Herring), egg yolk
and dairy products( butter, ghee, milk). |
| Vitamin E |
10 - 20mg |
20 - 25mg |
| Sources: Wheat germ oil, corn
germ oil, vegetable oils ( Soy bean, cottonseed, sunflower, ground
nut, mustard, coconut etc) cereals and eggs. |
| Vitamin K |
Any |
Any |
| Green leafy vegetables
( spinach, cabbage, kale), vegetables (cauliflower, soybean,
carrots, potatoes), wheat bran, wheat germ etc |
| Vitamin B12 |
03-1.1mg
0.5-1.2mg
12-17mg
0.8-1.4mg
0.5-1.0µg |
1.2 - 2mg
1.3 - 2.2mg
19 - 26mg
2.0mg
1µg |
| Sources: Dried yeast, rice
polishing, wheat germ, whole cereals, liver, fruits, vegetables,
milk, peanut, meat, fish, eggs, legumes (pulses) and dhals, leafy
vegetables. |
| Vitamin B6 |
03-1.1mg
0.5-1.2mg
12-17mg
0.8-1.4mg
0.5-1.0µg |
1.2 - 2mg
1.3 - 2.2mg
19 - 26mg
2.0mg
1µg |
| Dried yeast, rice
polishing, wheat germ, whole cereals, liver, fruits, vegetables,
milk, peanut, meat, fish, eggs, legumes (pulses) and dhals, leafy
vegetables. |
Thiamine
Riboflavin
Nicotinic Acid |
03-1.1mg
0.5-1.2mg
12-17mg
0.8-1.4mg
0.5-1.0µg |
1.2 - 2mg
1.3 - 2.2mg
19 - 26mg
2.0mg
1µg |
| Sources: Dried yeast, rice
polishings, wheat germ, whole cereals, liver, fruits, vegetables,
milk, peanut, meat, fish, eggs, legumes (pulses) and dhals, leafy
vegetables. |
| Vitamin C |
25mg |
40mg |
| Citrus fruits and green
leafy vegetables (drumstick leaves, coriander leaves, cabbage),
Gooseberry, Guava , Pineapple, Cashew fruit, ripe mango, papaya and
tomato. |
| Vitamin P |
Any |
Any |
| Sources: Fresh fruits (orange,
apple, blackberry, cherry, plum) and vegetables (spinach, tomato,
lettuce, cabbage, carrot, cauliflower, pea etc.). |
| Calcium |
400mg |
600mg |
| Dairy products; dark,
leafy greens, legumes; most nuts and seeds; molasses; figs,
apricots. |
| Iron |
20 - 28mg |
28-30mg |
| Sources: Legumes (especially
soybeans and soy products other than oil); dark, leafy greens; dried
fruits; whole and enriched grains; molasses. |
| Zinc |
10-15mg |
15mg |
| Sources: Eggs, cheese, legumes, nuts, wheat
germ, whole grains, some kinds of brewer's yeast. |
| Sodium |
5-10g |
10-15g |
| Sources: Salt |
|
|
