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Nutritional Guide for a Balanced Diet
A good diet consists of a overall mixture of proteins, fats,
carbohydrates, vitamins, minerals, and dietary fibers.
Dietary needs vary according to age, activity, and condition,
and there are numerous books which give detailed information
on this. But here are a few guidelines that can help you
with a balanced diet.
The information found on this site is for information purposes only
and is in no way meant to replace proper medical care or attention.
If you are experiencing any symptoms which may be nutrition
related please consult with your doctor.
RDI Intake
Proteins
Fats
Carbohydrates
Vitamin A
Vitamin B
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Vitamin B6
Niacin (Vitamin B-3)
Copper
Calcium
Iron
Magnesium
Potassium
Zinc
Flouride
Thiamin
Riboflavin
Antioxidants
Selenium
Folic Acid
Fiber
Sodium
Caffeine
Milk
Yogurt
The following are the Daily Values based on Reference Daily Intake:
|
|
Nutrient
|
RDI
|
| Vitamin A |
5000 IU |
| Vitamin C |
60 milligrams |
| Vitamin D |
400 IU |
| Vitamin E |
30 IU |
| Thiamin |
1.5 milligrams |
| Riboflavin |
1.7 milligrams |
| Niacin |
20 milligrams |
| Vitamin B6 |
2 milligrams |
| Vitamin B12 |
6 micrograms |
| Folic Acid |
0.4 milligrams |
| Biotin |
0.3 milligrams |
| Pantothenic Acid |
10 milligrams |
| Calcium |
800 - 1000 milligrams |
| Copper |
2 milligrams |
| Iron |
18 milligrams |
| Phosphorus |
1000 milligrams |
| Iodine |
150 micrograms |
| Magnesium |
400 milligrams |
| Sodium |
2400 milligrams |
| Zinc |
15 milligrams |
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Proteins are essential for body building tissues, and they help
balance alkali (acid in body). They help in disease resistance and
furnish energy.
Protein is made up of building blocks called amino acids. There are
over twenty different amino acids, most of which your body can manufacture
from the food you eat. However, there are eight amino acids that your
body cannot make, and so must get them, from your diet. These amino acids
are called essential amino acids.
The recommended protein intake for women is 44 grams a day and for
men is 56 grams a day. Too much of protein can also cause dehydration,
since water is pulled from the body to dilute the nitrogen waste from protein.
Bread
Broccoli
Cheese
Chick Peas
Cereals
Cauliflower
Eggs
Flour
Garlic
Milk
Nuts
Rice
Tofu
Pasta
Peas
Peanuts
Potatoes
Pulses
Seeds
Spinach
Sweetcorn
Oats
Yogurt
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Fats are essential to furnish energy. They act as insulators against
heat loss for body tissues, help in metabolism of other foods, and
help in utilizing the vitamins.
Saturated fats are usually solid at room temperature and primarily
come from animal foods such as meat, poultry, butter and whole milk.
Coconut, palm, and palm kernel oils are also high in saturated fat.
Saturated fat is responsible for raising cholesterol levels.
Polyunsaturated fats are usually are liquid at room temperature
and are found in vegetable oils. Safflower, sunflower, corn, and soybean
oils contain the highest amounts of polyunsaturated fats. Polyunsaturated
fats, can help decrease high blood cholesterol levels when part of
a healthful diet.
Monounsaturated fats are also are liquid at room temperature and
are found in vegetable oils, such as canola and olive. Monounsaturated
fats can also help decrease high blood cholesterol levels if part
of a lower-fat diet.
Trans fats, also known as trans fatty acids, are found in vegetable
shortening, some margarines, crackers, cookies, snack foods and other foods.
They are made through the process of hydrogenation that solidifies
liquid oils. This process increases shelf life and flavor stability
of these oils and the foods containing them. Recent studies indicate
that consumption of trans fatty acids contributes to increased blood
LDL-cholesterol, or "bad" cholesterol, levels, which increase
the risk of coronary heart disease.
The following are some food items that contain fat:
Avocados
Butter
Cheese
Eggs
Ghee
Milk
Margarine
Nuts
Oats
Plant Foods
Vegetable Oils
Yogurt
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Carbohydrates are essential for energy, body warmth, metabolism of other foods, and
aid digestive tract by adding bulk. Nutrition experts suggest that the majority
(60-65%) of your calorie intake should be composed of carbohydrates, particularly
vegetables, fruits, and whole grains. A high carbohydrate diet is still the best
way to achieve and maintain optimal health.
Apricots
Bananas
Bread
Chick Peas
Garlic
Lentils
Nuts
Pasta
Peas
Peaches
Pears
Pulses
Potatoes
Rice
Root Vegetables
Sugar
Sweetcorn
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Good Sources of Vitamins:
For most individuals, a well balanced diet can supply the body's
vitamin needs. If you take a daily multivitamin tablet, take it with a
meal, this allows for better absorption of nutrients and may reduce
stomach irritations. It is recommended that you choose multivitamin tablet
that do not exceed 150% of the RDA, unless prescribed by a physician.
Helps maintain healthy skin, hair, and mucous membrances.
Prevents night blindness and the formation of visual purple in the eye.
Builds body's resistance to respiratory infections.
Treats acne, boils and open ulcers when applied externally.
Beware of vitamin A supplements. Vitamin A is a fat-soluble vitamin
that is readily available in foods. Taking just 5 times the daily
requirement may lead to toxicity-induced liver damage, fatigue, joint
pain, nerve damage and skin peeling.
Signs of Deficiency:
Poor night vision or night blindness,
loss of appetite,
increased susceptibility to infection, and
changes in the skin and teeth.
This is found in the following foods:
Apricots
Basil
Broccoli
Carrots
Cantaloupe
Cream
Cheese
Chillies
Coriander
Eggs
Leafy Green Vegetables
Leeks
Lettuce
Margarine
Milk
Nuts
Parsley
Red Peppers
Oranges
Peaches
Pumpkin
Sweet Potatoes (Yams)
Sunflower Seeds
Spinach
Tomatoes
Winter Squash (acorn, hubbard)
Yogurt
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Vitamin B is in the form of the following groups (B1, B2, B3 and B12).
GROUP B1 breaks down carbohydrates for energy.
GROUP B2 helps convert proteins, fats and carbohydrates for the growth and repair of
tissues and healthy skin.
GROUP B3 for energy, healthy skin and the nervous system.
GROUP B12 for red blood cell formation, growth, and a healthy nervous system. This is
found only in Dairy Products, some seaweeds and egg yollks.
Folate is a B vitamin found in foods such as spinach, orange juice,
strawberries, kidney beans and chickpeas. An adequate intake of
folate can help to prevent birth defects during the first few weeks of
pregnancy. In addition, folate plays a role in the development of red
blood cells, which help the body to carry oxygen throughout your
system.
Apricots
Avocado
Bread
Brown Rice
Cabbage
Cheese
Cauliflower
Carrots
Eggs
Green Vegetables
Nuts
Milk
Pulses
Potatoes
Peas
Spinach
Seeds
Yeast
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Vitamin C aids in absorption of iron, and is required for healthy skin,
teeth, bones and connective tissue.
Signs of Deficiency:
An increased tendency to get black-and-blue marks,
bleeding gums, nose bleeds and wounds that heal slower than normal,
damage to blood vessels, swollen,
tender joints and aching bones,
general weakness, loss of appetite and dry, scaly skin.
Vitamin C deficiency can also result in the disease known as scurvy. Scurvy is
characterized by anemia, tooth loss and bleeding under the skin.
Vitamin C is found in the following foods:
All Fresh Fruits
Broccoli
Beans
Cabbage
Cauliflower
Chillies
Citrus Fruits
Coriander
Fresh Green Vegetables
Leafy Green Vegetables
Peas
Potatoes
Red Peppers
Salad Vegetables
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Aids in absorption of calcium and phosphate, which are required for healthy
bones and teeth, and works with calcium to control bone formation.
Sunlight is a good source of Vitamin D. Our bodies produce vitamin D by
the action of sunlight on our skin. It occurs in the deep layer of the skin,
where ultraviolet radiation activates the synthesis of vitamin D from a compound
called 7-dehydrocholesterol. The activated substance then goes to the liver
where final conversion takes place. It takes only 10 to 20 minutes of sunlight
exposure, three times per week, on any small patch of skin.
Be careful with Vitamin D supplements, overdoses can lead to kidney stones,
weakness of bones and muscle, and excessive bleeding.
Signs of Deficiency: A prolonged lack of this nutrient results in changes
in the bones of children and adults.
This is found in the following foods:
Cream
Cereals
Cheese
Eggs
Milk
Margarine
Yogurt
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Helps in protecting vitamins A and C.
Prevents oxidation of free radicals and tissues in the body.
Signs of Deficiency: Anemia in infants and nerve damage in adults.
This is found in the following foods:
Almonds
Avocados
Carrots
Chick Peas
Cereals
Cilantro
Cheddar
Cream
Lettuce
Nuts and Nut Oils
Parmesan
Parsley
Red Peppers
Spinach
Seeds
Sweetcorn
Tomatoes
Vegetable Oil
Whole grains
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Vitamin K aids for effective blood clotting. This is found in most foods, and in the
following.
Signs of Deficiency: Abnormal blood clotting.
Cereals
Fresh Vegetables
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Vitamin B6
Vitamin B6 is often recommended for reducing the symptoms of PMS.
Large supplemental doses of vitamin B6 taken over time can cause
nerve damage.
Almonds
Black beans
Peanut butter
Whole grains
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Maintains normal function of skin, nerves, digestive system, and reduces
blood cholesterol. Niacin should NEVER be self-prescribed. Large doses of niacin
can cause flushed skin, rashes and liver damage. If your doctor has prescribed
niacin, be sure to take only the prescribed dosage.
Signs of Deficiency:
General Weakness, lethargy,
loss of appetite, indigestion, and
skin inflammation.
Niain deficiency can also result in the disease pellagra, which causes scaly
skin, swollen tongue, tremors and damage to the central nervous system.
This can be found in the following foods:
Almonds
Asparagus
Avocado
Beans
Cashews
Dates
Dried Apricots
Mushrooms
Peas
Peanuts
Potatoes
Sea Vegetables
Sweet Corn
Whole Grains
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Minerals:
Copper is needed for energy metabolism and oxygen utilization.
This can be found in the following foods:
Nuts
seeds
Cooking with copper pots
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Calcium is required for building and maintaining strong bones and teeth,
and is required for muscle contraction and blood clotting. Vitamin D
helps absorb Calcium.
This can be found in the following foods:
Broccoli
Bread
Beetroot
Carrots
Cheese
Celery
Fruits
Garlic
Leafy Green Vegetables
Lemons
Milk
Nuts
Onions
Parsnips
Pulses
Seeds
Sesame Seeds
Oranges
Yogurt
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Iron is an essential component of hemoglobin which transports oxygen though the body.
Vitamin C helps absorb Iron. Iron is essential for functioning of all body cells, and
is essential for the respiration of tissues and the transportation of oxygen.
This can be found in the following foods:
Apricots
Baked Beans
Basil
Cumin Seeds
Cocoa
Dried Fruits
Eggs
Leafy Green Vegetables
Lentils
Nuts
Parsley
Pumpkin Seeds
Pulses
Sesame Seeds
Spinach
Whole-wheat Bread
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Magnesium is required for strong bones, and strengthens tooth enamel.
Helps in energy production.
Aids function of nerves and muscles, including regulation of normal heart rhythm.
Works as laxative in large doses, and as antacid in small doses.
This can be found in the following foods:
Bread
Cereals
Cream
Cheese
Dried Fruits
Garlic
Ginger
Eggs
Nuts
Peanut Butter
Seeds
Root Vegetables
Pulses
Yogurt
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Potassium is an electrolyte which is required to maintain the body's balance by
controlling the composition of blood and other body fluids.
Helps in regulating blood pressure.
Promotes growth, maintenance and repair of all body tissues.
This should NEVER be taken as a supplement without your doctor's permission.
This can be found in the following foods:
Banana
Beans
Beetroot
Cheese
Citrus Fruits
Chillies
Garlic
Green Vegetables
Lentils
Potatoes
Milk
Milk products
Nuts
Seeds
Yogurt
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Zinc is required in enzyme systems, and is essential for the metabolism of DNA.
Aids in cell division, cell repair, cell growth.
Maintains normal taste and smell.
Zinc also helps to remove carbon-di-oxide from your lungs when you exercise.
This can be found in the following foods:
Cheese
Dairy Foods
Egg Yolk
Garlic
Green Vegetables
Lentils
Nuts
Pumpkin Seeds
Sesame Seeds
Whole meal Bread
Whole grain Cereals
Yeast
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Flouride
Fluoride is a mineral, which helps to harden tooth enamel, protects
teeth from decay and may have a role in preventing osteoporosis. The
primary source of fluoride in our diets is drinking water. If you
consume only bottled water, be sure to check for added fluoride.
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Asparagus
Artichokes
Beans
Okra (Lady's finger/Bhindi/Vendakai)
Peanuts
Peas
Sea Vegetables
Sesame Seeds
Sunflower seeds
Whole Grains
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Aids in treating infections, stomach problems, burns, alcoholism, liver disease.
This can be found in the following foods:
Almonds
Avocado
Beans
Cashews
Okra (Lady's finger/Bhindi/Vendakai)
Peas
Sea Vegetables
Whole Grains
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Antioxidants
Antioxidants are a group of compounds that act as free radical
scavengers, donating electrons and neutralizing free radicals,
preventing their damage to other cells.
Free radicals are the by-product of burning of oxygen by our body's
cells to produce energy. These 'by-product' molecules are missing
an electron, and will attack any nearby molecule get it. If they
take electrons from important components in your body, like DNA,
protein or fat, they do damage to those cells and cause health problems.
Antioxidants convert free radicals to harmless waste products that
get eliminated from your body before they can do any damage; some may
even repair previous damage.
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Selenium
Selenium is an antioxidant mineral that may help to protect against
heart disease and cancers. It is one of the antioxidants that is not
readily found in fruits and vegetables. Good food sources include
brown rice and whole wheat bread.
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Folic acid is important in the formation of red and white blood cells.
This can be found in the following foods:
Almonds
Asparagus
Avocado
Bananas
Beets
Brussels Sprouts
Cauliflower
Mushrooms
Okra (Lady's finger/Bhindi/Vendakai)
Onions
Pecans
Turnips
Squash
Sweet Potato (Yams)
Soybeans
Walnuts
Whole Grains
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Fiber exists primarily in 2 forms, soluble and insoluble. Soluble
fiber has been associated in lowering blood cholesterol, and Insoluble
fiber, is the typically course material we think of as roughage. It
functions in maintaining bowel regularity and may help prevent certain
types of cancers. Both types of fiber aid in weight control and the
regulation of blood pressure.
Apple
Banana
Berries (Blackberries, Blueberries, Strawberries, Raspberries)
Brussels sprouts
Brown Rice
Broccoli
Carrots
Cherries
Cooked beans and peas (kidney, navy, lima, and pinto beans, lentils, black-eyed peas)
Dates
Figs
Grapefruit
Kiwi fruit
Oatmeal
Orange
Pear
Prunes
Potatoes
Spinach
Sweet potato
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Sodium is essential for regulating the fluid levels in the body. Along
with Potassium and Chloride, it also regulates the levels of acids
and bases in bodily fluids and cells, which is essential for the body
to continue functioning. High intake of sodium cause high blood pressure,
raising the risk of heart disease, kidney disease, and strokes.
Recommended sodium intake per day is 2400 mg, that is just one tsp.
Signs of Deficiency:
Muscle Cramps
Weakness
Nausea
Diarrhea
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Caffeine
Caffeine is a naturally occurring substance found in the leaves, seeds, fruits,
and some plants including tea leaves, kola nuts, and various herbal supplements
such as guarana and mate.
Caffeine acts as a mild stimulant to the central nervous system, and can
increase feelings of alertness, reduce fatigue and drowsiness and temporarily
improve mental alertness. The amount necessary to cause changes in our body
is 100 milligrams.
Caffeine should be consumed moderately (ie) about 200-300 milligrams daily;
about 2-3 cups of coffee, 4-8 cups of brewed hot tea, or 6-13 glasses of
iced tea. The amount of caffeine in products varies depending on the serving
size, type of product, and preparation method.
Excessive intake of caffeine may cause nervousness, insomnia, headaches and
stomach irritation in some people, but there hasn't been any scientific evidence
linking moderate caffeine intake to any health risks.
Caffeine is found in the following foods:
Coffee
Chocolate products
Cocoa beverages
Dietary supplements
Tea
Soft drinks
Some over-the-counter drugs
Average caffeine concentration in common foods:
Espresso (1 ounce): 35 mg
Brewed coffee (5 ounces): 115 mg
Brewed decaf coffee (5 ounces): 3 mg
Brewed tea (5 ounces): 31 mg
Iced tea (12 ounces): 15 mg
Diet Coke (12-ounce can): 41 mg
Chocolate candy bar (1 ounce): 20 mg
Two Excedrin: 130 mg
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Dairy is one of the five food groups in the official Food Guide Pyramid.
Dairy includes milk and milk products like yogurt and cheese.
Here is what an 8 ounce glass of milk will provide you: 
17% protein
29% calcium
23% phosphorus
23% riboflavin
25% vitamin D
15% vitamin B12
How much Milk do I need ?
If you're between 1 and 12 years old, you should drink 3 servings of an 8 ounce
glass of milk or 3 servings of a cup of yogurt. Teenagers need even more and
should have 4 or more servings of dairy foods each day. Adults should have 2
or more servings of dairy per day.
Difference between Raw / Pasteurized / Homogenized / Fortified Milk:
Raw Milk is milk directly from cow.
Pasteurized milk has been treated with heat to kill any germs. This process has
no effect on milk's major nutrients such as protein, calcium and, riboflavin.
A minimal reduction in some vitamins such as thiamin (B12), and C in pasteurized
milk has been found.
Homogenized milks are mixed so the cream and water don't separate.
Fortified milk has extra vitamin D (and vitamin A for lowfat and skim milk) to
make it even more healthful.
Difference between Whole Milk / 2% Low fat / 1 % Low fat / Skim Milk /
Acidophilus Milk
Whole Milk contains 3.5% milkfat, and contains fatty acids which are important
to the development of the brain and the nervous system.
2% Lowfat Milk is fortified with skim milk and has 10 grams of protein per cup.
1% Lowfat Milk is fortified with skim milk, making it vitamin and mineral rich.
Skim Milk, also called nonfat milk has as much fat as possible removed, less
than ½ gram per serving, and 45% less calories than whole milk, yet with
all of the nutrients of whole milk.
Acidophilus Milk is made by adding a live bacterial culture to milk after
pasteurization. It is easier to digest for some people.
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A cup of Yougut is
rich in protein (8grams per cup), calcium (400mg per cup), and
riboflavin (41mg per cup).
contains as much potassium as a banana
contains 88% water, and is therefore a great source of water as
well as nutrients
improves digestion by aiding production of the enzyme lactase
active cultures present in yogurt protect against diarrhea
active cultrues are helpful in strengthening the immune system,
and may help reduce risk of colon and breast cancer by improving
our immune system defenses
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