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HEALTH Tips

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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
Sources: Legumes, grains, nuts and seeds; dark leafy greens; eggs; dairy products.
Fat		15g					15g
Sources: Vegetable oils like soya bean, 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
Sources: 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
Sources: 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
Sources: 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 polishing, wheat germ, whole cereals, liver, fruits, vegetables, milk, peanut, meat, fish, eggs, legumes (pulses) and dhals, leafy vegetables.
Vitamin C			25mg			40mg
Sources: 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
Sources: 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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