Common Sources Of Various

Nutrients
RICE.
 RICE
Introduction: Staple cereal of man.
Predominant function: Energy and protein providing.
RDA: 460 g for sedentary male.410 g for sedentary female.
Nutrients (per 100 g) :Micronutrients are highly concentrated in outer layer
(brawn).
Protein6.5 g
Carbohydrate75 g
Fat0.5 g
ENERGY-350KCAL
Macronutrients: Rice provides better quality of protein (rich in amino acid-lysine).
About 50% of the daily requirement of protein is provided by rice.: Rich-thiamine,
niacin, pyridoxine and riboflavin (B group vitamins).
Micronutrients Poor-vitamin A, C, D, calcium and iron.
 RICE
• Public health aspects:
Maximum benefits can be obtained by eating rice along with pulses in 8:1
ratio as pulses supply amino acids lacking in rice (mutual supplementation
of amino acids).
Polishing, washing, cooking with excess of water and draining deprives
nutrients.
• Using under milled rice in place of highly polished rice is advised.
• Highly polished rice predisposes beriberi.
• Rice is used in super ORS
• Preparations; Rice, dosa, idly, roti, rice flakes, puffed rice and many more.
• Nutritive value and other properties of puffed rice and rice flakes is
almost similar to that of rice.
RAGI
RAGI
• Introduction: Cheapest millet.
• Staple food for South Indians (main source of protein and energy).
• Predominant function: Energy and protein providing.
• RDA: 460 g for sedentary male. 410 g for sedentary female.
• Nutrients (per 100 g): Protein7g
Carbohydrate 72 g
Fat 1g
ENERGY-330KCAL
• Macronutrients: Deficient in essential amino acid-lysine.
• Micronutrients: Rich-calcium (340 mg/100 g), iron(4 mg/100 g), contains
iodine also.
RAGI
Public health aspects: Advised for diabetics and obese.
Used in multipurpose food this millet along with pulses in 8:1
proportion.
Preparations: Ragi flour is used in preparations, such as porridge, roti,
halwa, balls, etc.100%+Maximum benefit (mutual supplementary effect
of amino acids) can be obtained by eating.
JOWAR
JOWAR.
• JOWAR (MILLETS)
• Introduction : Staple diet for many people
• Predominant function: Main source of energy and protein.
• RDA460 g for sedentary male.410 g for sedentary female.
• Nutrients per 100 g
Protein10 g
Carbohydrates 72 g
Fat1.9g
Energy350 Kcal
Macronutrients: Millet protein is deficit in amino acids lysine and threonine.
MicronutrientRich-iron (4 mg/100 g), phosphorus.
jowar
• Public health aspects
Jowar (millets).: High leucine contents interfere in conversion of
tryptophan into niacin. Hence, excess of consumption causes 'pellagra’.
Fungi (Aspergillus flavus) will infest during improper storage and
produces alum which is potent hepatotoxin and carcinogenic.
Preparations Properly dried (moisture below 10%) and kept.
Contaminated grain should not be consumed
Preparation : Jowar flour is used in preparations, such as roti, balls, etc.
WHEAT
WHEAT
• Introduction: Important staple cereal used worldwide.
• Predominant function: Energy and protein providing.
• RDA:460 g for sedentary male.410 g for sedentary female.
• Nutrient per 100gm
Protein-12 g
Carbohydrate-72
Fat-1.5 g
Energy -350kcal
Macronutrients: Wheat protein is deficit in lysine and threonine.
Micronutrients: Rich-B group and D vitamin, iron, calcium, phosphorus
and other minerals. Poor thiamine, riboflavin, niacin.
 Wheat
• Public health aspects : Refined wheat flour (maida) is flour minus husk, it
is poor in nutrients and Whole grains furnish all nutrients.
Hard milling discarding bran is discouraged.
Sticky and spongy properties of gluten enables to prepare bread, biscuits,
cake, semolina, etc.
Wheat protein (gluten) may be allergic to few.
Wheat should be used as a whole and eaten along with pulses (8:1 ratio) to
get maximum benefit.
• Preparations: Atta, maida, suji, baby food, chapati, puri, roti, bread,
biscuit, noodles, etc.
PULSES(LEGUMES)
PULSES/LEGUMES
• Pulses (legumes) are indispensable in Indian diet, less expensive than
animal protein.
Pulses (can be eaten as whole grain or as pulses.
Palatable and brings variety to food.
Predominant function: Body building.
RDA-40 g for sedentary male/female.
• Nutrients (per 100 g)
Protein22g
Carbohydrate 60g
Fat2g
Energy330.
LEGUMES/PULSES
• Macronutrient
Pulse protein is rich in lysine.
Deficient in methionine and cystine.
Biological value of protein is better than. cereals but, poor than animal
protein.
• Micronutrients: Nil-vitamin A and C.
Rich B group vitamins (thiamine, riboflavin and pyridoxine), iron and
calcium. Poor minerals
 PULSES/LEGUMES
• Public health aspect:
Oligosaccharides of pulses cause flatulence.
Antinutrient factors (tannins and phytate) in pulses adversely affects on
bioavailability of nutrients, but can be destroyed by heat.
Pulses are adulterated with kesari dal. Toxin beta-oxalylamino-alanine
(BOAA) of kesari dal causes neurolathyrism.
Sprouting increases riboflavin, niacin, choline, biotin and vitamin C,
destroys anti-nutrients and toxic factors.
Fermentation improves digestibility, palatability, bioavailability of essential
amino acids and enhances B-group vitamins-thiamine, riboflavin and niacin.
Maximal benefit is obtained by eating whole pulses along with cereals in
1:8 ratio, as cereals provide amino acids lacking in pulses (supplementary
action of protein).
PULSES/LEGUMES
Preparations : Sambar, gravy, sweets, dosa, idly, etc. Roasted bengal
gram dal is used in multipurpose food.
SOYA BEAN
SOYA BEAN
• SOYA BEANS: Soya bean is a pulse which is richest in protein than any other food item.
Soya is 'Queen of pulses’.
• PREDOMINANT FUNCTION : Body building.
• RDA:40 g for male/female.
• Nutrients (per 100 g)
Protein43 g
Carbohydrate 20 g
Fat19 g
Energy430 Kcal
MACRONUTRIENTS Rich in protein, but quality of protein is inferior to that of animal
protein. Limiting amino acid is methionine.
Micronutrients Rich-iron, calcium and phosphorus. Poor-vitamin B and C.
Public health aspects: should be introduced and popularized for the prevention of protein
deficiency
Preparations: Flour, dal, milk, curd, sauce, powder baby food, etc
Groundnut
 Groundnut
• GROUNDNUT (PEANUT): Most commonly used oil seed often called 'King of nuts’.
• Predominant function:: Energy and fat providing.
• RDA: Taken in restricted amount
• Nutrients (per 100 g)
Protein25 g
Carbohydrate 25 g
Fat40g
Energy;560 kcal
Macronutrients: Concentrated source of protein, fat and energy. Protein rich in lysine.
Groundnuts eaten along with cereals and pulses will provide good quality of proteins.
Micronutrients: Rich-thiamine, nicotinic acid, calcium, phosphorus and iron.
Poor B6, and vitamin C
GRONDNUT
• Public health aspects: Used mainly for oil extraction
Groundnut gets affected with fungus if not dried and stored properly.
Aflatoxin produced by Aspergillus flavus fungi is carcinogenic and
hepatotoxic.

• Preparations : Cooking oil, peanut butter, snacks, Indian multipurpose

food, etc. Oil is highest in mono un saturated fatty acids (MUFA)
(50%), low cost, high nutritive value, delicious, favorite to all.
Cows milk
Cows milk
• Introduction
• COW'S MILK: Milk is a complete food (.Promotes and maintains growth and
development. Ideal for children. Best suitable for all ages and both sex,
advised for infant, children, pregnancy, lactation, illness, and vulnerable
population.
• Predominant function Body building.
• RDA: 150 mL for sedentary adult.100 mL for sedentary female. 250 mL for
pregnancy and lactation.
• Nutrients (per 100 mL):
Protein-3g
Fat-4g
Energy-70 Kcal
Macronutrient : Milk protein-casein (85%), lacto albumin (12%),
lactoglobulin (3%) has high biological value.
Cows milk
• Micronutrient:
• Rich-calcium (500 mL milk provides calcium requirement (600 mg) for
children), vitamin A (retinol), thiamine, riboflavin and vitamin D.
• Poor-vitamin C nicotinic acid and iron. Milk has phosphorus,
potassium, cobalt, sodium, copper, iodine and all known minerals.
• One litter of milk provides 50 g of lactose, 1200 mg of calcium. Milk
fat is good source of retinol. Rich in linoleic and oleic acids.
COW MILK
• Public health aspect:
Lactose is not easily digested, rarely induces lactose intolerance
diarrhea. Good media for growth of microbes, poor keeping qualities.
Vehicle for transmission of diseases, such as bovine tuberculosis,
brucellosis, staphylococcal food poisoning, staphylococcal infection,
salmonellosis, Q fever, anthrax, typhoid, cholera, etc. Milk is very
frequently adulterated.
Pasteurized milk is the safest milk.
• preparations: Curd, buttermilk, butter, ghee, cheese, khoa, ice cream,
skimmed milk powder, toned milk, coffee, tea, soft drink and sweets
EGG
EGG
• INTRODUCTION: Suitable for children, pregnant and lactating mothers as it
contains nutrients for embryo, convalescing patients, malnutrition and other
vulnerable group. Egg consists of shell-12%, white-58%, yellow (yolk)-30%.
• PREDOMINANT FUNCTION: Body building
• RDA-DAILY ONE EGG CAN BE TAKEN UNLESS CONTRAINDICATED
• Nutrients (per 100 g): Protein13 g
Carbohydrate NIL
Fat 13 g
Energy-170KCAL
MACRONUTRIENT: Egg protein is the best quality of protein (reference protein).It
contains all nine essential amino acids.
Micronutrients Rich-all vitamins and minerals, such as iron, zinc, calcium,
phosphorus (excellent source of vitamin A and D, egg white is richest in riboflavin
Poor in vit C
 Egg
• Public health aspects· Easily digested, totally absorbed, biological value is 100
for egg. Anti-nutrient factor avidin (makes biotin unavailable) is present in raw
egg.
Ovomucoid present in egg white contains trypsin inhibitor. Both can be easily
destroyed by boiling. Egg protein may cause allergy.
Egg yolk is rich in fat and cholesterol (fat 7 g, cholesterol 250 mg per egg) thus
diabetics, hypertensives and hypercholestrides and cardiac patients have to
avoid yellow part of the egg Cracked and rotten egg will be contaminated with
Salmonella, unsafe for consumption.
Egg can be preserved well by refrigeration and by glazing. Boiled and unopened
egg is safe food for travelers. Egg should be eaten only after cooking as it
destroys nutritional inhibitors and microbes.
EGG
• Preparations: Boiled egg, omelet, bakery products like cake, etc. Can
be mixed with any type of food. Egg is used as a culture media and in
the preparation of vaccines.
Green leafy vegetables
Green leafy vegetables
• GREEN LEAFY VEGETABLES:
• Available throughout the year, can be consumed by all age, both sex
and in all physiological and physical conditions.
Many types are available which gives variety to our food.
• Predominant function :Protective.
• RDA: 50 g for sedentary male.100 g for sedentary female.
• Nutrients PER100 g
Protein2-4 g
Carbohydrates 1-5g
Fat<1G
Energy 25-40KCAL
GREEN LEAFY VEGETABLES
• Macronutrients: Poor in protein, fat, carbohydrate and calorie.
• MICRONUTRIENTS: Rich-beta carotene, riboflavin, thiamine, folic acid,
vitamin C, phosphorus, zinc, calcium, iron and antioxidants. Poor B12,
and fiber.
• Public health aspects absorption: Some leafy vegetables contain
oxalic acid, which makes calcium unavailable for absorption.
Green leafy vegetables
• Public health aspects absorption.:Some leafy vegetables contain
oxalic acid, which makes calcium unavailable for absorption
• High oxalates and fibers reduce the bioavailability of minerals.Fiber
helps in preventing hyperglycemia and hyperlipidemia. Green leafy
vegetable is advised for obesity reduction, vitamin A deficiency,
pregnant and lactating mother, person with constipation. Iron
deficiency anemia.
• Commonly used:Spinach (palak), cabbage,coriander, curry leaves,
fenugreek (methi), amaranth,drum stick, mint
Fruits
Fruits
• Introduction: Fruits are seasonal, highly nutritious, holds a special
place in nutrition.
• Predominant function: protective
• RDA: 85 g
• Nutrients (per 100 g):
Carbohydrate 5-10 g
Protein0.5-1.5 g
Fat0.1-18.
Energy25-100 Kcal
Macronutrients: Rich-cellulose, fiber, water. Poor-nutrients.
• Micronutrients Abundant in vitamins, minerals,
phytochemicals/antioxidants Fruits are rich in specific nutrients, e.g
Vitamin C: Guava, amla, orange, lime, lemon, mosambi, pineapple,
strawberry, papaya.
• Vitamin A: Papaya, mango, yellow peaches, apricot, orange
• Folate: Tomato
• Calcium: Apricots, lime, guava, figs, dried fruits (dates-120 mg), wood
apple, custard apple (sitaphal).
• Iron: Watermelon, custard apple, apricots, dried fruits (dates and
raisins) - 7.5 mg, strawberry, peaches, pineapple, pomegranate.
• Potassium: Mosambi, musk melon, peaches, bael fruit, red cherries,
lemon.
• Phosphorus: Raspberry, wood apple
• Public health aspects: Seasonally and locally available fruits are
advised for daily consumption. Fiber in fruits are helpful in preventing
hyperglycaemia, hyperlipidemia. Openly sold cut fruits which comes
in contact with flies and dust should not be consumed. Highest
hygiene is advocated about fruits.
• Preparations: Fruits can be eaten raw and fresh. Fruits can be used in
preparations like juice, salad, dessert, jam, jelly and many more.
Fish
 Fish
• FISH: Fish is an animal food
• Predominant function: Body building.
• RDA-40 g (50% can be substituted with Pulses
• NUTRIENT PER 100GM:
Protein15-20 g
Carbohydrate 0-2g
Fat1-3 g
Energy100 Kcal
Fish
• Macronutrients: Fish protein has good biological value. Fish contains
negligible amount of carbohydrates. Fish fat is rich in polyunsaturated
fatty
• Micronutrients acids (PUFA-cardioprotective).Rich-vitamin A, vitamin
D, calcium, phosphorus, omega 3 fatty acids,
• Public health aspects Poor- fiber and vitamins.: Fish substitution
enhances the nutritive value of other food. Consumption of fish
should be promoted for prevention of vitamin A, D, iodine, deficiency
and cardiac diseases. Sea fish provides iodine.
• Preparations fish borne diseases . Care should be taken while
purchasing, cooking, storage and distribution of fish to prevent Fish
fry, dry, sambar, etc.
Meat
 Meat

• Predominant function: Body building.

Meat is an animal food rich in high quality protein.: 40 g (50% can be substituted
with pulses).
Nutrients (per 100 g):
Protein 25 g
Carbohydrate <lg
Fat 13 g
Energy 225 Kcal
Meat
• Macronutrients: Meat protein has all essential amino acids and in
right proportions. Amino acids have high biological value.Meat
contains more saturated fat. Meat contains negligible amount of
carbohydrates.
• Micronutrients Rich-iron, folic acid, zinc, vitamin B12 (meat iron
(heme) is well absorbed], phosphorus.
 Meat
• Public health aspects
Poor-calcium, fiber (nil).
Meat substitution enhances the nutritive value of other food.
• Food Items Care should be taken while purchasing, cooking, storage and
distribution of meat to prevent meat borne diseases.
• Meat fat contains more saturated fatty acids which is a risk for the
cardiovascular system.
• Preparations* -fry, dry ,sambar etc.
Cooking oil
Cooking oil
• COOKING OIL/FAT: Commonly used cooking media . Fat which is liquid
at room temperature is called oil.
• Predominant function: Provides energy, fat and fat-
solubleRDAvitamins.:40 g for male.20 g for female.
• Nutrients (per 100 mL):
NII -Protein
Carbohydrate- Nil
Fat-100 g
Energy-900 KCAL
COOKING OIL
• Macronutrients: Saturated and unsaturated fatty acids in various
proportion
• Micronutrients: Rich-fat-soluble vitamins (vitamin A, D, E and
K)Cooking oil. Poor-vitamin B and C. Vegetable oil is poor in vitamin A.
• PUBLIC HEALTH ASPECT: Total (visible and invisible) fat intake should
not exceed 20% of total energy intake. Public health aspects Fat gives
satiety to meal. Hydrogenated oil is vanaspati. Fat can be fortified
with vitamin A and D. Consumption of excess oil and saturated fatty
acid (SFA) leads to the risk of developing ischemic heart diseases and
dyslipidemia. Repeatedly heating the oil (trans fatty acid) liberates
free radicals which is carcinogenic and atherogenic.
Jaggery
jaggery
• Introduction: Sweetening agent predominant function: Energy providing.
• RDA: 30 g for male.20 g for female.
• Protein –nil
• Fat-nil
• Carbohydrate 99.5 g
• Energy-400 Kcal
• Macronutrients-Contains only simple carbohydrates (pure-sucrose)
provides blank calories.
• Micronutrients: Rich-jaggery is rich in iron, carotene and calcium.
Poor-sugar is poor in iron, calcium and phosphorus.
• Public health aspects:Consumption of excess sugar leads to obesity and
dental caries. Diabetics must avoid all types of sweets.
alcohol
• Alcohol provides 7 Kcal/g. Alcohol content ranges from 6% in beer to
45% in whisky.
• Public health aspects: Chronic consumption of alcohol leads to
cirrhosis, cardiac disease, peptic ulcer, country liquor (containing
methyl alcohol) leads to loss of vision.
Coffee/tea
• Introduction
Coffee/tea is stimulant and refreshing relieves fatigue.Coffee contains
caffeine, a volatile oil and tannic acid.Tea contains caffeine, tannic acid,
theophylline and a volatile oil (theobromine). Energy mainly comes
from milk and sugar added to coffee/tea.
Nutrients(per100mL):
Coffee/ tea
Public health aspects:
• Excess of coffee consumption increases blood pressure, causes
insomnia, tachycardia gastritis increase in blood cholesterol.
Antioxidants in tea have health benefits
Ghee
• GHEE: Contains 200 µg carotene per 100 g.
Carbohydrate Nil
Fat100 g
Enery900 Kcal
Public health aspects.: It contains saturated fatty acids which leads to
the development of cardiovascular diseases. Ghee is not advised in
hypertension, cardiovascular disease, diabetes, obesity.No other
vitamins and minerals are present.
Par boiled rice
• Introduction
• PAR BOILED RICE
• Par boiling is partial cooking of rice in steam. In par boiling technique,
paddy is soaked in hot water (60-70°) for 4 hours. Water is drained,
paddy is steamed for 10 minute. Later dried and milled.
• Public health aspects Par boiling preserves the nutrients of brawn
layer, improves keeping quality and insect resistance.
Maize
MAIZE
• : Maize is a cereal Staple diet in Africa and Central Asia.
• Nutrients (per 100 g)
Protein12 g
Carbohydrate65 g
3.5 g Fat
Energy345 Kcal
Protein is deficient in lysine and tryptophan.
Maize is good in carotenoids
MAIZE
• Public health aspects: Excessive consumption leads to pellagra (excess
leucine in maize interferes in conversion of tryptophan into niacin
leading to niacin deficiency and pellagra)(60 mg tryptophan is needed
to produce1 mg niacin).
• Preparations: Corn flakes, custard, desserts, rava, cattle feed, poultry
feed, etc.
NUTRITION REQUIREMENT
• Whole cereals 350 g
• Fiber (40 g)
• Corn flakes(50g)
• Vegetables (250 g)
• fruits (250 g)
• Salt: <6 g/day
• Potassium: <6 g/day
• Sugar: 450 g
• Carbohydrates: 45-65%
• Fat: <30g (saturated fats <10%) of daily calories
• Protein: 10-35%
• Cholesterol: 200 mg/day through restriction of fats red meat
Thank You