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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 |
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