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Nutrition Advisor
Nutrition Advisor
Nutritional Guide
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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
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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
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
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
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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Vitamin A
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
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
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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Vitamin D
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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Vitamin E
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
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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Niacin (Vitamin B-3)
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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Copper
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
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
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
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
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
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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Thiamin
Asparagus
Artichokes
Beans
Okra (Lady's finger/Bhindi/Vendakai)
Peanuts
Peas
Sea Vegetables
Sesame Seeds
Sunflower seeds
Whole Grains
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Riboflavin
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
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
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
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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Milk
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 ? 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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Yogurt
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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USDA Label Definitions
I have compiled this information from USDA label definitions, and I hope you find this useful.
Fat Free
must contain less than 1/2 gram of fat per serving.
Low Fat
must contain less than 1 gram of saturated fat per serving and not more than 15% of calories can derive from saturated fat.
Reduced Fat
must contain 25% less fat than the regular product.
Light
must contain 50% less fat than the regular product.
Low Calorie
means 40 calories or less per 50 grams of the food.
Reduced Calorie
means 25% or less calories per serving than the regular food.
Calorie Free
means less than 5 calories per serving.
Sodium Free
means less than 5 milligrams of sodium per 50 grams of food.
Low Sodium
means less than 140 milligrams of sodium per 50 grams of the food.
Sugarless
means contains no sucrose, but can contain other sugars such as corn syrup, dextrose, levulose, sorbitol, mannitol, maltitol, xylitol, or natural sweeteners at less than 1/2 gram per serving.
Reduced Sugar
means at least 25% less sugar per serving than the regular food.
High Fiber
means 5 grams of fiber or more per serving, plus the food must either meet low-fat standards or indicate the total fat content next to the high-fiber claim.
Good Source Of Fiber
means 2.5 to 4.9 grams per serving.
No Cholesterol
means the product contains 2 milligrams or less of cholesterol per serving, but it may contain up to 2 grams of saturated fat - which can raise blood cholesterol.
Low Cholesterol
must contain no more than 20 milligrams of cholesterol and no more than 2 grams of saturated fat per serving.
Reduced Cholesterol
must contain 75% less cholesterol than the regular product.
2% Or Low-Fat Milk contains 38% of calories from fat and 4.7 grams of fat per 8-ounce glass.
1% Milk contains 22% less of calories from fat and 2.5 grams of fat per 8-ounce glass.
Skim Milk contains 4% of calories from fat and 0.4 grams of fat per 8-ounce glass.
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Food Additives
Food additives are substances intentionally added to food either directly or indirectly to:
maintain or improve nutritional quality
maintain product quality and/or freshness
aid in the processing or preparation of food; and
make food more appealing.
FDA must approve food additives, a process in which the manufacturers must prove that the added additives are safe. Most food additives are in the form of baking soda, citric acid, corn syrup, mustard, pepper, salt, sugar, and vegetable colorings.
This table lists substances commonly added to foods and the reasons for their use. The information on this page is provided as reference only, and does not necessarily list all uses of additives.
|
Additive and their Usage/function |
| Acetic acid |
pH control agent |
| Acetone peroxide |
Maturing and bleaching agent, dough conditioner |
| Ammonium alginate |
pH control agent |
| Annatto extract |
Color |
| Arabingalactan |
Stabilizer, thickening texturizer |
| Benzoic acid |
Preservative |
| Brotene |
Nutrient, color |
| BHA |
Antioxidant |
| BHT |
Antioxidant |
| Butyrate |
Preservative |
| Calcium bromate |
Maturing and bleaching agent, dough conditioner |
| Calcium phosphate |
Leavening agent |
| Calcium propionate |
Preservative |
| Canthaxanthin |
Color |
| Carob bean gum |
Stabilizer, thickening texturizer |
| Cellulose |
Stabilizer, thickening texturizer |
| Dextrose |
Sweetener |
| Diglycerides |
Emulsifier |
| Disodium guanylate |
Flavor enhancer |
| Dried algae meal |
Color |
| EDTA |
Antioxidant |
| FD &C Colors |
Color |
| Fructose |
Sweetener |
| Glycerine |
Humectant |
| Grape-skin extract |
Color |
| Guar gum |
Stabilizer, thickening texturizer |
| Gum arabic |
Stabilizer, thickening texturizer |
| Heptylparaben |
Preservative |
| Hydrogen peroxide |
Maturing and bleaching agent, dough conditioner |
| Invert sugar |
Sweetener |
| Iodine |
Nutrient |
| Iron-ammonium citrate |
Anticaking agent |
| Iron oxide |
Color |
| Lactic acid |
pH control agent, preservative |
| Locust bean gum |
Stabilizer, thickening texturizer |
| Mannitol |
Sweetener |
| Methylparaben |
Preservative |
| Modified food starch |
Stabilizer, thickening texturizer |
| Niacinamide |
Nutrient |
| Phosphoric acid |
pH control agent |
| Polysobates |
Emulsifier |
| Potassium bromate |
Maturing and bleaching agent, dough conditioner |
| Propylene glycol |
Stabilizer, thickening texturizer, humectant |
| Raboflavin |
Nutrient; color |
| Saffron |
Color |
| Silicon dioxide |
Anticaking agent |
| Sodium benzoate |
Preservative |
| Sodium citrate |
pH control agent |
| Sodium nitrate |
Preservative |
| Sodium propionate |
Preservative |
| Sodium stearyl fumarate |
Maturing and bleaching agent, dough conditioner |
| Sorbitan monostearate |
Emulsifier |
| Tagetes (Aztec Marigold) |
Color |
| Tartaric acid |
pH control agent |
| TBHQ |
Antioxidant |
| Titanium dioxide |
Color |
| Tocopheroles (Vit. E) |
Nutrient, antioxidant |
| Tragacanth gum |
Stabilizer, thickening texturizer |
| Ultramarine blue |
Color |
| Vanilla |
Flavor |
| Vitamin A |
Nutrient |
| Vitamin C |
Nutrient, antioxidant, preservative. |
|
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Calorie Chart
| |
Calorie Chart
| Milk
& Milk products per cup |
| Cows milk |
100 |
| Buffalo milk |
115 |
| Skimmed milk |
45 |
| Buttermilk |
19 |
| Cheese |
315 |
| Butter 100gms. |
750 |
| Cream 100gms. |
210 |
| Ghee 100gms |
910 |
| Cereals
per 100 grams |
| Maize flour |
355 |
| Rice |
325 |
| Wheat flour |
341 |
| Fruits
per 100 grams |
| Apple |
56 |
| Banana |
153 |
| Chickoo |
94 |
| Cherries |
70 |
| Dates |
281 |
| Guava |
66 |
| Black Grapes |
45 |
| Litchies |
61 |
| Mangoes |
70 |
| Orange |
53 |
| Papaya |
32 |
| Peach |
50 |
| Pears |
51 |
| Pineapple |
46 |
| Plums |
56 |
| Pomegranate |
77 |
| Watermelon |
16 |
| Vegetables
per 100 grams |
| Cabbage |
45 |
| Carrot |
48 |
| Spinach |
26 |
| Onion |
50 |
| Potato |
97 |
| Eggplant (brinjal) |
24 |
| Cauliflower |
30 |
| French beans |
26 |
| Peas |
93 |
| Tomato |
21 |
| Lettuce |
21 |
| Breads
per piece |
| 1 medium chappati |
119 |
| 1 slice white bread |
60 |
| 1 paratha (no filling) |
280 |
| Other general food items |
| Sugar 1 t.spoon |
48 |
| Honey 1 t.spoon |
90 |
| Coconut water 100 ml |
25 |
| Coffee |
40 |
| Tea |
30 |
| Orange juice 100 ml |
47 |
| Tomato juice 100 ml |
22 |
|
|
|
|
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Vegetable Calculator
| Item |
Purchased Amount |
Yield |
| Beans: green, Italian green, purple, and yellow wax | 3/4 pound |
2-1/4 cups pieces |
| Beets |
1 pound |
2-3/4 cups cubes |
| Broccoli |
3/4 pound |
3 cups florets |
| Cabbage |
Half of a 1- to
1-1/4-pound head |
4 cups chopped |
| Carrots |
1 pound |
3 cups slices |
| Carrots, tiny whole |
1 pound |
3-1/2 cups slices |
| Cauliflower |
3/4 pound head |
3 cups florets |
| Chayote (Chow-Chow) |
1-1/2 medium (15 ounces) |
2 cups cubes |
| Eggplant (Brinjal) |
1 medium (1 pound) |
5 cups cubes |
| Greens: beet, collard, kale, mustard, turnip |
3/4 pound |
12 cups torn |
| Onions, pearl |
8 ounces |
20 to 24 (2 cups) |
| Pea pods |
1/2 pound |
2 cups |
| Peppers |
2 large |
2-1/2 cups rings |
| Potatoes |
1 pound |
2-3/4 cups cubes |
| Spinach |
1 pound |
12 cups torn, stems removed |
| Squash, acorn |
1 pound |
2 servings |
| Turnips |
1 pound |
2-1/2 cups cubes |
| Zucchini |
3/4 pound |
2-1/2 cups slices |
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Seasonal Fruits and Vegetables
In order to eat fresh fruits and vegetables, its good to know when what is availble fresh. Here is a seasonality chart that will help you in purchasing high quality, and reasonably priced produce. This chart could be slightly different in your part of the country.
Winter- January, February
Avocados
Broccoli
Brussels Sprouts
Cabbage
Chinese Cabbage
Cauliflower
Celery Root
Chicory
Fennel
Grapefruit
Greens
Wild Mushrooms
Mandarin Oranges
Sweet Oranges
Pears
Spinach
Sweet Potatoes
Spring- March, April, May
Asparagus
Avocados
Basil
Beans
Beets
Berries
Broccoli
Cabbage
Chinese Cabbage
Cucumbers
Radish
Head or Iceberg Lettuce
Mangoes
Okra
Sweet Oranges
Papayas
Peas
Chile Peppers
Sweet Peppers
Rhubarb
Shallots
Spinach
Summer Squash
Turnips
Summer- June, July, August
Apricots
Basil
Beans
Beets
Berries
Cherries
Corn
Cucumbers
Dates
Figs
Grapes
Mangoes
Melons
Okra
Peaches
Chile Peppers
Sweet Peppers
Plums
Summer Squash
Tomatoes
Watermelon
Fall- September, October, November
Apples
Broccoli
Brussel Sprouts
Cabbage
Chinese Cabbage
Cauliflower
Celery Root
Chicory
Cranberries
Cucumbers
Dates
Fennel
Grapes
Greens
Head or Iceberg Lettuce
Leaf Lettuce
Mushrooms
Nuts
Okra
Mandarin Oranges
Pears
Chile Peppers
Sweet Peppers
Persimmons
Pomegranates
Quince
Shallots
Spinach
Winter Squash
Star Fruit
Sweet Potatoes
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All about Microwave
How does a Microwave Work ?
The microwave oven consists of a magnetron tube, which converts electricity into high frequency microwaves. Microwaves are a form of electromagnetic energy, like light waves or radio waves, and occupy a part of the electromagnetic spectrum. Microwaves cause food molecules to vibrate rapidly, creating friction that produces heat which then cooks the food. In other words, food cooked in a microwave simply absorbs microwave and turns their energy into thermal energy, which cooks the food. Microwaves are colourless, odourless, tasteless, and these are not radioactive.
Microwave oven is one of the most energy efficient appliances money can buy today. For example, it takes 18 times the electricity to bake a potato in a regular oven than in a microwave. Microwaves cook from the outside towards the center of the food.
Microwave ovens are faster for most cooking jobs because the energy heats the food and not the oven or the containers. They don't also heat up the kitchen, especially in the summer time like the other cooking appliances.
When was microwave first used to cook food ?
Microwaves were used during World War II as the basis for radars to detect and locate enemy aircrafts at long distances. During this time (ie) in 1945, it was accidentally discovered by an American engineer Percy Le Baron Spencer who was working with radar equipment and noticed that some candy he had in his pocket had melted. Spencer realized that it was these microwaves that had heated the candy and his body too ! He worked for Raytheon at that time, and they soon realized the potential of this discovery, and produced the first household microwave oven.
Can microwaves hurt you ?
A small amount of microwaves won't hurt you. Microwaves are anyways present all around us, in the form of satellite transmissions, cellular telephones, and even by the thermal radiation from our surroundings. A properly constructed microwave does not leak any microwaves.
Why can't I use a metal container in a microwave ?
Microwaves causes currents to flow in metals, these currents may heat the metal hot enough to cause a fire. Therefore, it is not a good idea to use metal containers in a microwave.
Time required to boil 8 ounces of room temperature (about 75F) water:
The higher the wattage of the microwave the faster the microwave cooks.
850 - 1000 watts - takes less than 2 minutes
650 - 850 watts - takes 2 - 3 minutes or less
400 - 650 watts - takes 3 - 4 minutes or less
Microwave tips to remember:
Do not use metal pots and pans, or metal utensils.
Food is completely cooked if the bottom of plate feels warm in the center.
Cook small foods, under 2 inches in diameter, for less time, since the heat penetrates more quickly from all sides.
To prevent food from drying out, cover the food with a vented cover whenever cooking or re-heating.
Always use less salt and seasoning than normal when cooking in the microwave, since this draws out the moisture and will toughen the food. Add the salt later in the cooking process.
Use less water when microwaving, due to the shorter cooking time.
Stir liquids periodically when microwaving, and stir the outer sections, which cook faster, into the center of the dish and center sections to the outside. This equalizes the temperature throughout the food.
Cook dense food for more time in the microwave, since dence food cooks slower than porous food.
Arrange food with thickest parts, and bulky vegetables on outside of plate and quick-to-heat less-dense foods in the center. Spread a single serving of a main dish in an even layer on plate.
Turn large food over occasionally in the microwave, for more even cooking.
Microwave cooked food require some standing time, since they continue to cook for a few minutes after they are removed from the microwave oven. Cover this food with plate, waxed paper or paper towel to direct the heat back into the food.
Make sure not to block the vents of the microwave oven, or the oven will overheat.
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