Nutrient Guide

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,602
Location
Trichy
#1
[TABLE]
[TR="bgcolor: #F4F7E6"]
[TD="align: center"]NUTRIENTS[/TD]
[TD="align: center"]THEIR FUNCTIONS[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Carbohydrates[/TD]
[TD]are the most important nutrients used by your working muscles.[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Protein[/TD]
[TD]contains amino acids - the building blocks - that your body uses to build and maintain muscles, bone, skin, blood and other organs.[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Fat[/TD]
[TD]is the chief storage system of energy.[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Vitamins[/TD]
[TD]help promote and regulate bodily processes and chemical reactions.[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Minerals[/TD]
[TD]enable enzymes to function.[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Water[/TD]
[TD]enables chemical reactions to take place.
[/TD]
[/TR]
[/TABLE]

The food that you consume provides essential chemical compounds called nutrients . Nutrients are the things in foods that our body needs to stay healthy and grow. Various nutrients are required by human body to carry out its vital activities and to sustain life. Of these nutrients, micronutrients include protein, fat and carbohydrates. Good nutrition is a term synonymous with maintenance of healthy body.

It is necessary to strike a balance between the quantity and quality of the diet so as to sustain adequate nourishment. As per the diet - no food is fattening, it is either too much or too little. So always eat a "Healthy balanced diet" which should have proper proportions of "Protein, Carbohydrate, Fat, Vitamins and Minerals". Never go for complete fat-free-diet because Vitamin ADEK are fat soluble vitamins which are very important for bony growth of the body and development of body.
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,602
Location
Trichy
#2
[TABLE]
[TR]
[TD="colspan: 2"]Importance Of Proteins

Much of the body's structure is made up of proteins. The typical 80 Kg. man is composed of about 50 Kg. of water, 15 Kgs.of protein, 12 Kgs. of fat, 2.5 Kgs. of minerals, 500 gms.of carbohydrates and less than 30 gms. of vitamins. Since the muscles, heart, brain, lungs etc. are made up largely of proteins which are in constant need of replacement, protein power and the importance of protein foods are obvious. Protein is the basic chemical unit of the living cell, essential for their nutrition, growth and repair, and to provide heat and energy.

[/TD]
[/TR]
[TR]
[TD="colspan: 2"]
[/TD]
[/TR]
[TR]
[TD] 1 gram of protein yields 4 kcal. It is the body building material and as antibodies it helps the body to defend against infection. It is an essential component of the diet, especially during the growing years of infant and children, for fetal development during pregnancy and for lactating mothers. Protein foods contain all of the necessary amino acids required for proper nourishment.


[TABLE]
[TR]
[TD="class: heading2, colspan: 2"]Use the following chart to help select foods that are good sources of protein:


[/TD]
[/TR]
[TR]
[TD="colspan: 2, align: center"] [TABLE]
[TR="bgcolor: #F4F7E6"]
[TD="align: center"]Food[/TD]
[TD="align: center"]Grams of Protein[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]6 oz. canned tuna[/TD]
[TD="align: center"]40[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]4 oz. chicken breast[/TD]
[TD="align: center"]35[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]3 oz. beef *[/TD]
[TD="align: center"]26[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]3 oz. turkey[/TD]
[TD="align: center"]25[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]3 oz. salmon[/TD]
[TD="align: center"]23[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]8 oz. (1 cup) garbanzo beans[/TD]
[TD="align: center"]15[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]8 oz. (1 cup) milk[/TD]
[TD="align: center"]8[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]8 oz. (1 cup) yogurt[/TD]
[TD="align: center"]10[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]4 oz. (1/2 cup) tofu[/TD]
[TD="align: center"]10[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]4 oz. (1/2 cup) cottage cheese[/TD]
[TD="align: center"]14[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]1 egg[/TD]
[TD="align: center"]6[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]1 oz. cheddar cheese[/TD]
[TD="align: center"]87[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]8 oz.(1 cup) pasta[/TD]
[TD="align: center"]5[/TD]
[/TR]
[/TABLE]
[/TD]
[/TR]
[TR]
[TD="colspan: 2"]* A 3 ounce serving of beef (or chicken) is about the size of a deck of cards.
[/TD]
[/TR]
[/TABLE]


[/TD]
[/TR]
[/TABLE]
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,602
Location
Trichy
#3
Importance of Carbohydrates

Carbohydrates contain the important vitamins, minerals, and other nutrients that are essential to our health and that help prevent heart disease and cancer. Unrefined carbohydrates are good one found in whole, natural foods, such as whole grains, legumes, rice, and starchy vegetables. They're also called complex carbohydrates, so named for their molecular structure. Besides being packed with fiber, vitamins, and minerals, good carbs take longer to digest.


Refined carbohydrates, on the other hand, are found in packaged processed foods, such as store-bought baked goods, crackers, pasta, and white bread.

Refined carbohydrates are made with white flour and contain little or no fiber. In fact, many products made with white flour are advertised as fortified with vitamins and minerals. But current evidence reveals that fortification with vitamins does not recreate the benefits of the natural vitamins that have been removed.

Foods rich in Carbohydrates:


[TABLE]
[TR="bgcolor: #F4F7E6"]
[TD]Food[/TD]
[TD]Serving Size[/TD]
[TD="align: center"]Carbohydrates
(grams) per serving
[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 3"]Bread, cereal, grains:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Bagel[/TD]
[TD="align: center"]1 whole[/TD]
[TD="align: center"]38[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Barley, pearled & uncooked[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]158[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Bread[/TD]
[TD="align: center"]1 slice[/TD]
[TD="align: center"]12-18[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Breakfast cereal, hot[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]18-31[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Breakfast cereal, cold[/TD]
[TD="align: center"]1 ounce[/TD]
[TD="align: center"]18-24[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Muffins[/TD]
[TD="align: center"]1 whole[/TD]
[TD="align: center"]27[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Rice, uncooked[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]41-50[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Spaghetti, cooked firm[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]39[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 3"]Fruits:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Apricot, nectar[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]36[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Banana, sliced[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]35[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Blueberries, raw[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]20[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Dates, whole & pitted[/TD]
[TD="align: center"]10[/TD]
[TD="align: center"]61[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Figs, dried[/TD]
[TD="align: center"]10[/TD]
[TD="align: center"]122[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Grapefruit juice[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]72[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 3"]Vegetables:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Beans, dry & cooked[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]31-49[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Refined beans, canned[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]51[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Carrots, cooked[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]16[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Corn, kernels[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]34[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Jerusalem Artichoke, raw & sliced[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]26[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 3"]Dairy products:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Milk, dried nonfat[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]35[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Yogurt, lowfat plain[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]16[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Yogurt, nonfat[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]17[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 3"]Others:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Nuts[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]45[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Cashews[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]9[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Chestnuts[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]76[/TD]
[/TR]
[/TABLE]
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,602
Location
Trichy
#4
Importance of Fats

Fat is an important part of a healthy diet. It is the most concentrated source of energy of all the food compounds. There's more and more evidence that many fats are good for us and actually reduce the risk of heart attack and stroke. They also help our sugar and insulin metabolism and therefore contribute to our goals of long-term weight loss and weight maintenance. Within our body fats are vital as they are carriers of vitamin A,D,E and K and act as lubricant to help in bowel movement. And because good fats make foods taste better, they help us enjoy the journey to a healthier lifestyle. But not all fats are created equal--there are good fats and bad fats.

"Good" fats include monounsaturated fats, found in olive and canola oils, peanuts and other nuts, peanut butter, and avocados. Monounsaturated fats lower total and "bad" LDL cholesterol--which accumulates in and clogs artery walls--while maintaining levels of "good" HDL cholesterol, which carries cholesterol from artery walls and delivers it to the liver for disposal.

Omega-3 fatty acids--polyunsaturated fats found in coldwater fish, canola oil, flaxseeds, walnuts, almonds, and macadamia nuts--also count as good fat. There is evidence that omega-3 oils help prevent or treat depression, arthritis, asthma, and colitis and help prevent cardiovascular deaths.

If you're not eating fish, it is important that you eat foods with alpha-linolenic acid, a type of fat that can be converted into omega-3 fats in your body. The richest sources of alpha-linolenic acid are flaxseed oil, English walnuts, canola oil and soy oil.

"Bad" fats include saturated fats--the heart-clogging kind found in butter, fatty red meats, and full-fat dairy products. "Very bad" fats are the manmade trans fats. Trans fats, which are created when hydrogen gas reacts with oil, are found in many packaged foods, including margarine, cookies, cakes, cake icings, doughnuts, and potato chips. Trans fats are worse than saturated fats; they are bad for our blood vessels, nervous systems, and waistline.

High fat foods:

[TABLE]
[TR="bgcolor: #F4F7E6"]
[TD="align: center"]Food[/TD]
[TD="align: center"]% of Fat[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Bread, Cereals, Grains:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Breads[/TD]
[TD="align: center"]2-4[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Cereals[/TD]
[TD="align: center"]trace-2[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Pasta, plain[/TD]
[TD="align: center"]1-2 [/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Fruit[/TD]
[TD="align: center"]trace[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Avocado[/TD]
[TD="align: center"]17[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Vegetables[/TD]
[TD="align: center"]trace[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Olives[/TD]
[TD="align: center"]20[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Meat:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Beef, stewed & lean only[/TD]
[TD="align: center"]15[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Beef, stewed & lean; fat[/TD]
[TD="align: center"]29[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Ground beef[/TD]
[TD="align: center"]19[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Roast, rib & lean only[/TD]
[TD="align: center"]15[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Roast, rib & lean; fat[/TD]
[TD="align: center"]31[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Pork sausages[/TD]
[TD="align: center"]31[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Poultry:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Chicken breast, roasted without skin[/TD]
[TD="align: center"]3 [/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Turkey[/TD]
[TD="align: center"]5-20[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Turkey, light & dark, no skin[/TD]
[TD="align: center"]5[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Fish:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Clams, crabmeat, oysters,shrimps[/TD]
[TD="align: center"]1-2[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Salmon, baked[/TD]
[TD="align: center"]6[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Salmon, canned[/TD]
[TD="align: center"]9[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Sardines[/TD]
[TD="align: center"]10[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Tuna, oil pack[/TD]
[TD="align: center"]8[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Tuna, water pack[/TD]
[TD="align: center"]2[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Cheese:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]American[/TD]
[TD="align: center"]32[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Blue[/TD]
[TD="align: center"]28[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Cheddar[/TD]
[TD="align: center"]32[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Cottage, creamed[/TD]
[TD="align: center"]4[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Cottage, lowfat[/TD]
[TD="align: center"]2[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Mozzarella[/TD]
[TD="align: center"]21[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Swiss[/TD]
[TD="align: center"]28[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Milk:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Whole[/TD]
[TD="align: center"]3.2[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Lowfat[/TD]
[TD="align: center"]2[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Non-fat, skim[/TD]
[TD="align: center"]than 0[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Other dairy products:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Butter[/TD]
[TD="align: center"]81[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Others:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Vegetable oils[/TD]
[TD="align: center"]100[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Margarines[/TD]
[TD="align: center"]80[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Mayonnaise[/TD]
[TD="align: center"]79[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Nuts[/TD]
[TD="align: center"]50-70[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Soyabeans, dry[/TD]
[TD="align: center"]30[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Egg yolk[/TD]
[TD="align: center"]33[/TD]
[/TR]
[/TABLE]

Fatty acids in oils or fats:


[TABLE]
[TR="bgcolor: #F4F7E6"]
[TD]Fat or Oil...[/TD]
[TD]Saturated
Fatty
acids(%)
[/TD]
[TD]Monoun-
saturated
fatty acids(%)
[/TD]
[TD]Polyun- saturated
fatty acids(%)
[/TD]
[TD]Kinds of fats & oils[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Canola oil[/TD]
[TD="align: center"]7[/TD]
[TD="align: center"]53[/TD]
[TD="align: center"]22[/TD]
[TD]Monounsaturated[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Corn oil[/TD]
[TD="align: center"]13[/TD]
[TD="align: center"]24[/TD]
[TD="align: center"]59[/TD]
[TD]Polyunsaturated[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Olive oil[/TD]
[TD="align: center"]14[/TD]
[TD="align: center"]74[/TD]
[TD="align: center"]9[/TD]
[TD]Monounsaturated[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Palm oil[/TD]
[TD="align: center"]52[/TD]
[TD="align: center"]38[/TD]
[TD="align: center"]10[/TD]
[TD]Saturated[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Peanut oil[/TD]
[TD="align: center"]17[/TD]
[TD="align: center"]46[/TD]
[TD="align: center"]32[/TD]
[TD]Monounsaturated[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Safflower oil[/TD]
[TD="align: center"]9[/TD]
[TD="align: center"]12[/TD]
[TD="align: center"]74[/TD]
[TD]Poluunsaturated [/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Soyabean[/TD]
[TD="align: center"]15[/TD]
[TD="align: center"]23[/TD]
[TD="align: center"]51[/TD]
[TD]Polyunsaturated [/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Soyabean - cotton seed oil[/TD]
[TD="align: center"]18[/TD]
[TD="align: center"]29[/TD]
[TD="align: center"]48[/TD]
[TD]Polyunsaturated[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Butter[/TD]
[TD="align: center"]62[/TD]
[TD="align: center"]30[/TD]
[TD="align: center"]5[/TD]
[TD]Saturated[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Lard[/TD]
[TD="align: center"]39[/TD]
[TD="align: center"]45[/TD]
[TD="align: center"]11[/TD]
[TD]Saturated *[/TD]
[/TR]
[/TABLE]
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,602
Location
Trichy
#5
Importance of Fats (Contd)

[TABLE]
[TR="bgcolor: #F4F7E6"]
[TD]Food[/TD]
[TD]Serving[/TD]
[TD="align: center"]Cholesterol (milligrams)[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 3"]Meat:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Beef, stewed, lean & fat[/TD]
[TD="align: center"]3 ounces[/TD]
[TD="align: center"]87[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Beef, stewed & lean[/TD]
[TD="align: center"]2.2 ounces[/TD]
[TD="align: center"]66 [/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Beef, ground & lean[/TD]
[TD="align: center"]3 ounces[/TD]
[TD="align: center"]74[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Beef, ground & regular[/TD]
[TD="align: center"]3 ounces[/TD]
[TD="align: center"]76[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Beef steak, sirloin[/TD]
[TD="align: center"]3 ounces[/TD]
[TD="align: center"]77[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Bacon[/TD]
[TD="align: center"]3 stips[/TD]
[TD="align: center"]16[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Pork chop, lean[/TD]
[TD="align: center"]2.5 ounces[/TD]
[TD="align: center"]71[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 3"]Poultry:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Chicken breast, roast[/TD]
[TD="align: center"]3 ounces[/TD]
[TD="align: center"]73[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Chicken leg, roast[/TD]
[TD="align: center"]1.6 ounce[/TD]
[TD="align: center"]3 ounces[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Turkey breast, roast[/TD]
[TD="align: center"]3 ounces[/TD]
[TD="align: center"]59[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 3"]Fish:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Calims[/TD]
[TD="align: center"]3 ounces[/TD]
[TD="align: center"]43[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Flounder[/TD]
[TD="align: center"]3 ounces[/TD]
[TD="align: center"]59[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Oysters, raw[/TD]
[TD="align: center"]1 cup[/TD]
[TD="align: center"]120[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Salmon, canned[/TD]
[TD="align: center"]3 ounces[/TD]
[TD="align: center"]34[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Salmon, baked[/TD]
[TD="align: center"]3 ounces[/TD]
[TD="align: center"]60[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Tuna[/TD]
[TD="align: center"]3 ounces[/TD]
[TD="align: center"]48[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Tuna oil, canned[/TD]
[TD="align: center"]3 ounces[/TD]
[TD="align: center"]55[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 3"]Cheese:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]American[/TD]
[TD="align: center"]1 ounce[/TD]
[TD="align: center"]27[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Cheddar[/TD]
[TD="align: center"]1 ounce[/TD]
[TD="align: center"]30[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Cream[/TD]
[TD="align: center"]1 ounce[/TD]
[TD="align: center"]31[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Mozzarella, whole milk[/TD]
[TD="align: center"]1 ounce[/TD]
[TD="align: center"]22[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Mozzarella, part skim[/TD]
[TD="align: center"]1 ounce[/TD]
[TD="align: center"]15[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Swiss[/TD]
[TD="align: center"]1 ounce[/TD]
[TD="align: center"]26[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 3"]Milk:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Whole[/TD]
[TD="align: center"]8 ounces[/TD]
[TD="align: center"]33[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]2%[/TD]
[TD="align: center"]8 ounces[/TD]
[TD="align: center"]18[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]1%[/TD]
[TD="align: center"]8 ounces[/TD]
[TD="align: center"]18[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Skim[/TD]
[TD="align: center"]8 ounces[/TD]
[TD="align: center"]10[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 3"]Other dairy products:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Butter[/TD]
[TD="align: center"]pat[/TD]
[TD="align: center"]11[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Eggs, large[/TD]
[TD="align: center"]1[/TD]
[TD="align: center"]213[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 3"]Others:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Lard[/TD]
[TD="align: center"]tblsp.[/TD]
[TD="align: center"]12[/TD]
[/TR]
[/TABLE]
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,602
Location
Trichy
#6
Importance of fiber

Fiber is very good for health, it can help prevent certain types of cancer such as colon and stomach cancer and can also lower your cholesterol level. It helps a lot to digestive system and stops the harmful toxins hanging around the body. People who eat more fiber are less likely to become overweight. It satisfies the appetite because of its capacity to make you "feel full."so choose fresh fruits and veggies, whole grains and oats and low fat nuts and seeds as snacks instead of high caloried snacks. Make fibre a main part of your meals. Try to have soups without straining, it may take some time for taste development. When you cut fat out of your diet, try replacing it with fiber. Fiber adds bulk to food, so you chew longer, eat more slowly, and feel full sooner.

Sources of fiber:

[TABLE]
[TR="bgcolor: #F4F7E6"]
[TD]Food[/TD]
[TD="align: center"]Amount of fiber (in gms) in a
100g (3.5 ounce) serving
[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Bread:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Bagel[/TD]
[TD="align: center"]2.1[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Bran bread[/TD]
[TD="align: center"]8.5[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Pita bread, white[/TD]
[TD="align: center"]1.6[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Pita bread, whole white[/TD]
[TD="align: center"]7.4[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]White bread[/TD]
[TD="align: center"]1.9[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Cereals:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Bran cereal[/TD]
[TD="align: center"]35.3[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Bran flakes[/TD]
[TD="align: center"]18.8[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Cornflakes[/TD]
[TD="align: center"]2.0[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Oatmeal[/TD]
[TD="align: center"]10.6[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Wheat flakes[/TD]
[TD="align: center"]9.0[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Grains:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Barley, pearled[/TD]
[TD="align: center"]15.6[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Cornmeal, whole grain[/TD]
[TD="align: center"]11.0[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]De-germed[/TD]
[TD="align: center"]5.2[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Oatbran, raw[/TD]
[TD="align: center"]6.6[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Rice, raw & brown[/TD]
[TD="align: center"]3.5[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Rice, raw & white[/TD]
[TD="align: center"]1.0-2.8[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Rice, raw & wild[/TD]
[TD="align: center"]5.2[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Wheat bran[/TD]
[TD="align: center"]15.0[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Fruits:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Apple, with skin[/TD]
[TD="align: center"]2.8[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Apricots, dried[/TD]
[TD="align: center"]7.8[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Figs, dried[/TD]
[TD="align: center"]9.3[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Kiwifruit[/TD]
[TD="align: center"]3.4[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Pears, raw[/TD]
[TD="align: center"]2.6[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Prunes, dried[/TD]
[TD="align: center"]7.2[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Prunes, stewed[/TD]
[TD="align: center"]6.6[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Raisins[/TD]
[TD="align: center"]5.3[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Vegetables:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD="colspan: 2"]Beans:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD] - Baked, vegetarian[/TD]
[TD="align: center"]7.7[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD] - Chickpeas, canned[/TD]
[TD="align: center"]5.4[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD] - Lima, cooked[/TD]
[TD="align: center"]7.2[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Broccoli, raw[/TD]
[TD="align: center"]7.7[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Brussel sprouts, cooked[/TD]
[TD="align: center"]2.6[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Cabbage, white & raw[/TD]
[TD="align: center"]2.4[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Cauliflower, raw[/TD]
[TD="align: center"]2.4[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Corn, sweet & cooked[/TD]
[TD="align: center"]3.7[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Peas with edible pods, raw[/TD]
[TD="align: center"]2.6[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Potatoes, white & baked, with skin[/TD]
[TD="align: center"]5.5[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Sweet potato, cooked[/TD]
[TD="align: center"]3.0[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Tomatoes, raw[/TD]
[TD="align: center"]1.3[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Others:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Corn chips, toasted[/TD]
[TD="align: center"]4.4[/TD]
[/TR]
[TR="bgcolor: #F4F7E6"]
[TD="colspan: 2"]Nuts:[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD] - Almonds, oil-roasted[/TD]
[TD="align: center"]11.2[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD] - Coconut, raw[/TD]
[TD="align: center"]9.0[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD] - Hazelnuts, oil-roasted[/TD]
[TD="align: center"]6.4 [/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD] - Peanuts, dry-roasted[/TD]
[TD="align: center"]8.0[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD] - Pistachios[/TD]
[TD="align: center"]10.8[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Tahini[/TD]
[TD="align: center"]9.3[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Tofu[/TD]
[TD="align: center"]1.2[/TD]
[/TR]
[/TABLE]
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,602
Location
Trichy
#7
Importance of Vitamins

They are the micronutrients since they are required in small quantities, but nonetheless availability in our diet is vital.

Vitamins

Vitamins are organic substances present in small amounts in many foods. They are required for carrying out vital functions of the body and many of them are involved in the utilization of major nutrients like proteins, fats and carbohydrates. Although they are needed in small amounts, they are essential for the health and well being of the body.


Fat soluble Vitamins:

Vitamin A
Vitamin D
Vitamin E
Vitamin K

Water soluble Vitamins:

Vitamin B
Vitamin C
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,602
Location
Trichy
#8
Importance of Minerals

A large number of minerals are present in the body. Some of these form part of body structural components and some others act as catalytic agents in many body reactions.

Calcium
Phosphorus
Iron
Sodium
Potassium

Calcium

Calcium is an element found in bones, shells and limestone, among other materials.

Calcium:

helps lower blood pressure and control heartbeat
helps regulate muscle contractions
plays a role in blood clotting
prevents fatal bleeding from breaks in the walls of blood vessels
maintains cell membranes
aids in the absorption of vitamin B12
activates enzymes such as lipase, the fat-splitting enzyme

Your bones furnish reserves of calcium to keep plasma constant at all times.

100 milligrams of calcium:

Cottage cheese -- 3/4 cup low-fat or creamed
Broccoli -- 1 cup cooked, frozen
Navy or pinto beans -- 1 cup cooked
Taco -- one small
English muffin -- 1
Almonds -- 1/3 cup
Figs, dried -- 4
Frozen yogurt -- 1/2 cup

A calcium intake of up to 2,500 milligrams is safe for healthy people.
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,602
Location
Trichy
#9
Importance of Minerals (Contd)

Phosphorous

Phosphorus is a mineral. It is a major component of bones and teeth and makes up part of DNA and RNA.

Phosphorus serves as the main regulator of energy metabolism in cells, helps the body absorb glucose and transport fatty acids, and is part of the buffer system that helps control the acid-base balance of the body.

Good Sources of Phosphorus:

[TABLE]
[TR="bgcolor: #F4F7E6"]
[TD="align: center"]Food[/TD]
[TD="align: center"]Amount[/TD]
[TD="align: center"]Phosphorus (milligrams)[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]All-bran cereal[/TD]
[TD]8 oz. (1 cup)[/TD]
[TD="align: center"]792[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Pancakes[/TD]
[TD]3 pancakes[/TD]
[TD="align: center"]430[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Chili with beans[/TD]
[TD]8 oz. (1 cup)[/TD]
[TD="align: center"]393[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Chocolate pudding (instant)[/TD]
[TD]4 oz. (1/2 cup)[/TD]
[TD="align: center"]379[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Pinto beans[/TD]
[TD]8 oz. (1 cup)[/TD]
[TD="align: center"]273[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]1 % milk[/TD]
[TD]8 oz. (1 cup)[/TD]
[TD="align: center"]245[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Cinnamon raisin rolls[/TD]
[TD]2 Hungry Jack rolls[/TD]
[TD="align: center"]234[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]American cheese[/TD]
[TD]1 oz.[/TD]
[TD="align: center"]211[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Rib-eye beef[/TD]
[TD]3.5 oz. (less than 1/4 lb.)[/TD]
[TD="align: center"]208[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Fried shrimp[/TD]
[TD]3.5 oz. (less than 1/4 lb.)[/TD]
[TD="align: center"]191[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Macaroni and cheese[/TD]
[TD]8 oz. (1 cup)[/TD]
[TD="align: center"]182[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Bran flakes[/TD]
[TD]8 oz. (1 cup)[/TD]
[TD="align: center"]174[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]White cake from a mix[/TD]
[TD]1 slice (1/12 of a cake)[/TD]
[TD="align: center"]170[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Almonds[/TD]
[TD]1 oz.[/TD]
[TD="align: center"]150[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Oatmeal (regular, quick)[/TD]
[TD]1 oz. (dry)[/TD]
[TD="align: center"]132[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Egg[/TD]
[TD]1 large egg[/TD]
[TD="align: center"]90[/TD]
[/TR]
[TR="bgcolor: #F7F7F7"]
[TD]Cola[/TD]
[TD]12 oz.[/TD]
[TD="align: center"]63[/TD]
[/TR]
[/TABLE]

Deficiencies of phosphorus are rare. Most men get at least 1,500 milligrams and women get more than 1,000 milligrams a day.
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,602
Location
Trichy
#10
Importance of Minerals (Contd)

Iron

Iron is part of haemoglobin, the oxygen-carrying component of the blood. Iron-deficient people get tired easily because their bodies are starved for oxygen. Iron is also part of myoglobin, which helps muscle cells store oxygen. Without enough iron, ATP (the fuel the body runs on) cannot be properly synthesized. As a result, some iron-deficient people become fatigued even when their hemoglobin levels are normal. Although iron is part of the antioxidant enzyme catalase, iron is not generally considered an antioxidant, because too much iron can cause oxidative damage.

The most absorbable form of iron, called "haeme" iron, is found in oysters, meat, poultry, and fish. Non-haeme iron is also found in these foods, as well as in dried fruit, molasses, leafy green vegetables, wine, and most iron supplements. Acidic foods (such as tomato sauce) cooked in an iron pan can also be a source of dietary iron.

A common adult dose is 100 mg per day. When iron deficiency is diagnosed, the doctor must also determine the cause. Usually it's not serious (such as normal menstrual blood loss or blood donation). Occasionally, however, iron deficiency signals ulcers or even colon cancer. Many premenopausal women become marginally iron deficient unless they supplement with iron. Even so, the 18 mg of iron present in most multiple-vitamin/mineral supplements is often adequate.
 

Similar threads

Important Announcements!

Type in Tamil

Click here to go to Google transliteration page. Type there in Tamil and copy and paste it.