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Nutrition and food chart

What nutrition all about

The process of taking in food and using it for metabolism, growth, and repair. It’s our source of
energy, and the medium for which our nutrients can function i.e. ingestion, digestion, absorption,
transport, assimilation, and excretion.

In simple world

“Nutrition is the process of taking in nutrients from the foods you eat.”

Types of nutrition

 Carbohydrates –
Carbohydrates are energy-providing nutrients and our main source of energy. They are
easily digested and broken down into glucose, which the body uses to perform its numerous
functions. The body receives 4 calories per 1 gram of carbohydrates consumed.

Carbohydrates are grouped into

simple carbohydrates (sugar), complex carbohydrates (fiber) and starch.

and based on Glycemic Index its grouped in to Low, Moderate and High

Glycemic Index showing the measurement of how high and how quickly blood suger levels change
after eating carbohydrates. The higher the Glycemic Index, the higher the rise in blood sugar and
the longer it takes to return to normal. For a healthy diet, it is best to focus on foods with a low
Glycemic Index and it’s also depends on the physical work. Foods with a high Glycemic Index
have been linked to elevated risks of heart disease and diabetes.

Carbohydrates requirement in our diet:

Carbohydrates should account for 45% - 65% of the calories in your diet, which is roughly 225 g –
325 g of carbohydrates for someone on a 2000-calories diet.

Healthy and unhealthy sources of carbohydrates in our food:

The healthiest sources of carbohydrates are unprocessed or minimally processed

whole grains, vegetables, fruits and beans.

Unhealthier sources of carbohydrates include white bread, pastries, sodas, and

other highly processed or refined foods. These items contribute to weight gain,
interfere with weight loss, and promote diabetes and heart disease.
The following is a list of Food chart that are classified by their Glycemic Index. Remember,
consuming foods with a low Glycemic Index is ideal.

Low Glycemic Index

Pumpernickel Bread
One slice of pumpernickel breadcontains 2.26 g of protein, .81 g of total fat, 12.35 g of
carbohydrate and 1.7 g of fiber. Pumpernickel is low in fat and cholesterol-free, with one
slice containing a diet-friendly 65 calories -- less than the amount found in an apple.

Pasta (whole wheat)

Here's how they stack up, nutrition-wise: One serving (2 ounces) of whole wheat pasta
contains 180 calories, 39 grams of carbs, 8 grams of protein, 7 grams offiber,
and minerals such as magnesium, iron, and zinc.

Bran Cereal

Calories. A 75% - cup serving of bran flakes has 97 calories, which come from about 5
percent fat, 10 percent protein and 85 percent carbohydrate

Soybeans

Soybeans are low in saturated fat and high in protein, vitamin C, and folate. They are also
a good source of fiber, calcium, iron, magnesium, phosphorus, potassium, and thiamin.
The nutritional content of other soy products differs based on how they have been processed
and what other ingredients have been added.

Lentils

Lentils are a highly nutritious food, rich in minerals, protein, and fiber. 100 grams (g) of
cooked lentils contains: 116 calories.

Baked Beans

Calorie Balance. A half-cup of typical Boston baked beans contains 190 calories.
Nutrient Density. Beans are nutrient-dense foods, according to the Department of
Health and Human Services

Peaches

Peaches do contain carbohydrates, but they are also packed with good nutrition,
including vitamins, minerals, and antioxidants. One medium peach contains about 58
calories, 14 grams of carbohydrate and 2.2 grams of fiber.

Apples

Calories: 95.
Carbs: 25 grams.
Fiber: 4 grams.
Milk/Yogurt

Yogurt is a rich source of protein. Plain yogurt made from whole milk contains about 8.5
grams of protein in each cup (245 g)

Moderate Glycemic Index

Sourdough or Rye Bread

On average, one medium slice weighing approximately 2 ounces (56 g) contains (2)
Calories: 162 calories Carbs: 32 grams Fiber: 2–4 grams Protein: 6 grams Fat: 2 grams

Shredded Wheat

One cup of shredded wheat contains 172 calories, nearly 40 grams ofcarbohydrate, 6
grams of dietary fiber, 1 gram of fat and nearly 6 grams ofprotein.

Banana

Carbs in a Banana. The amount of carbohydrate in a banana will vary with the size of the
fruit as well. In general, you can expect 15 grams effective (net) carbohydrate for 1/2 cup of
sliced bananas. This portion also offers 2 grams fiber, 9 grams of sugar, and 67 calories.

Pineapple

One cup of fresh pineapple chunks contains approximately: 82 calories. 0.2

grams (g) of fat. 21.65 g of total carbohydrate (including 16 grams of sugar and 2.3
grams of fiber) 0.89 g of protein.

Orange Juice

one average-sized orange has about 60 calories, 15 grams of carbohydrates and 3 grams of
fiber. But it also only has 70 milligrams of vitamin C.

Ice Cream

An equal-sized (130g) serving of Haagen Dazs vanilla ice cream has 330 calories, 22
grams fat—14 grams of which are saturated, 26 grams carbs, and 26 grams of sugar!

High Glycemic Index

White Bread

White bread has approximately the same carbohydrate and protein content as
wholemeal bread, contains soluble and insoluble dietary fibre, and a good percentage of
the whole wheat nutrients. It is made from unbleached flour made from the inner 78% of
the wheat grain.
 Short-grain rice

One hundred grams of the cooked rice contains 130 calories, 2.4 grams of protein, 0.2
grams of fat and 28.7 grams of carbohydrate.

Cornflakes

Each cup of cornflakes contains 24 grams of carbohydrates, with 1 gram contributed by

dietary fiber and 2 grams of simple sugars.

Waffles

A serving of 2 waffles, each 4 inches by 4 inches, contains 170 to 250 calories. This amount
may vary based on ingredients used in your waffle batter, as well as by brand. Adding 1
tbsp. of butter contributes 102 calories, and pouring 3 tbsp.

Potatoes

Carbs in Potatoes. While a medium potato has 4 grams of fiber, it packs in 36 grams
of carbohydrates, for a total of 32 grams of net carbs. Most of the carbs are starch and
only a small amount is sugar

Carrots

Carrots are high in fiber and a single medium carrot contains only 25 calories. But calories
in carrots can add up quickly if you add dip and eat them mindlessly. There are 6 grams
of carbs per medium carrot and 3 grams of sugar, more than many other vegetables.

Watermelon

Watermelon contains 7.5 grams of carbs in 100 grams, or 12 grams of carbs per cup.
The carbs are mostly simple sugars, such as glucose, fructose and
sucrose.Watermelon also contains a small amount of fiber. The glycemic index
ofwatermelons ranges from 72-80, which is high

Soft Drinks

A 12-ounce can of regular soda contains 35 to 46 grams of carbohydrates. Sugar-

sweetened sports drinks typically contain 24 to 29 grams of carbohydrates per 12-ounce
serving, and energy drinks contain 39 to 46 grams. A comparable serving of flavored,
vitamin-fortified water contains 19 to 20 grams of carbohydrates.

Jelly beans

Each gram of carbohydrates has four calories, according to MedlinePlus. Both the classic
and sugar-free jelly beans have 37 g of carbohydrates in 35 jellybeans, accounting for
148 calories from carbs.

 Fats –
Fats are an essential part of the diet. One of the source of energy and important in relation to fat soluble
vitamins.

1-gram Fat provides 37 kJ (9 kcal) energy. Foods that contain a lot of fat provide a lot of energy.

There are different types of fat including saturated fats and unsaturated fats.

Saturated fats are normally solid at room temperature, while unsaturated fats are liquid.

A high intake of saturated or trans fatty acids can have adverse effects on health.

Foods having polyunsaturated fats are essential for good health and overall health. Which is found in
seafood such as tuna, mackerel and salmon, as well as nuts and canola and flax seed oils.

Saturated Fat

Red Meat

Saturated fat content, per 100 g Lean beef rump steak, grilled is 2.5 g

Saturated fat content, per 100 g Lean beef topside is 2.1 g

Saturated fat content, per 100 g Lean stewing beef is 2.3 g

Saturated fat content, per 100 g Lean lamb loin chops, grilled is 4.9 g

Saturated fat content, per 100 g Lean leg of lamb, roasted is 3.8 g

Saturated fat content, per 100 g Lean stewing lamb is 6.5 g

Saturated fat content, per 100 g Lean diced cubed pork, casseroled is 1.9 g

Saturated fat content, per 100 g Lean pork loin chops, grilled is 2.2 g

Saturated fat content, per 100 g Lean pork leg, roasted is 1.9 g

Coconut Oil

In a 100gram reference amount, coconut oil supplies 890Calories. Half of the saturated fat content of
coconut oil is lauric acid (41.8 grams per 100 grams of total composition), while other significant saturated
fats are myristic acid (16.7 grams), palmitic acid (8.6 grams), and caprylic acid (6.8 grams).

Butter

Butter is about 80% fat, and the rest is mostly water.

Fat: 81.1g Protein: 0.9g Trans Fat : 3.28 g Calories: 717
Palm Oil

Palm oil is 100% fat, half of which is saturated.

Whole Milk

whole, 3.25% fat - 100 grams

Ice Cream

The average serving of vanilla ice cream (1/2 cup) contains 4 1/2 grams of saturated fat

Cheese

A single one-ounce serving of cheese provides just over 100 calories and just under 8
grams of fat.

Chocolate

100g Chocolate contains Total Fat 31g Saturated fat 19g Polyunsaturated fat 1.1g Monounsaturated fat
10g Transfat 0.1g

Seafood

Trans Fat

• Margarine

Amount Per 100 grams Calories 717 Total Fat 81g Saturated fat 15g Polyunsaturated fat 24g
Monounsaturated fat 39g Trans fat 15g

• Imitation Cheese

Amount Per 100 grams Calories 402 Total Fat 33 g Saturated fat 21g Polyunsaturated fat 0.9g,
Monounsaturated fat 9g

• Doughnuts

Amount Per 100 grams Calories 452 Total Fat 25g Saturated fat 13g Polyunsaturated fat 2g
Monounsaturated fat 9g

• Crackers

Amount Per 100 grams Calories 504 Total Fat 26g Saturated fat 5 g Polyunsaturated fat 13 g
Monounsaturated fat 7g Trans fat 0.9g
• Dairy

Amount Per 100 grams Calories 46 Total Fat 2g Saturated fat 0.3g Polyunsaturated fat 1.2g
Monounsaturated fat 0.5g

• Snack Chips

Amount Per 100 grams Calories 536 Total Fat 35g Saturated fat 11g Polyunsaturated fat 12g
Monounsaturated fat 10g

• Peanut Butter

Amount Per 100 grams Calories 567 Total Fat 49g Saturated fat 7g Polyunsaturated fat 16g
Monounsaturated fat 24g

• Deep-Fried Food

Amount Per 100 grams Calories 246 Total Fat 12g Saturated fat 3.3g Polyunsaturated fat 2.7g
Monounsaturated fat 4.8g

Mono - unsaturated Fat

• Olive Oil

100 grams of olive oil (1): Saturated fat: 13.8%. Monounsaturated fat: 73%

• Canola Oil

Amount Per 100 grams Calories 884 Total Fat 100g Saturated fat 8g Polyunsaturated fat 26g
Monounsaturated fat 61g Trans fat 1.8g

• Peanut Oil

Amount Per 100 grams Calories 884 Total Fat 100g Saturated fat 17g Polyunsaturated fat 32g
Monounsaturated fat 46g

• Peanuts

Amount Per 100 grams Calories 567 Total Fat 49g Saturated fat 7g Polyunsaturated fat 16g
Monounsaturated fat 24g

• Almonds

Amount Per 100 grams Calories 576 Total Fat 49g Saturated fat 3.7g Polyunsaturated fat 12g
Monounsaturated fat 31g Trans fat 0g

• Cashews
 Amount Per 100 grams Calories 553Total Fat 44g Saturated fat 8g Polyunsaturated fat 8g
Monounsaturated fat 24g

• Avocados

Amount Per 100 grams Calories 160 Total Fat 15g Saturated fat 2.1g Polyunsaturated fat 1.8g
Monounsaturated fat 10g

Poly-unsaturated Fat

• Fish

Amount Per 100 grams Calories 206 Total Fat 12g Saturated fat 2.5g Polyunsaturated fat 4.4g
Monounsaturated fat 4.4g

• Corn Oil

Amount Per 100 grams Calories 900 Total Fat 100g Saturated fat 13g Polyunsaturated fat 55g
Monounsaturated fat 28g

• Safflower Oil

Amount Per 100 grams Calories 517 Total Fat 38g Saturated fat 3.7g Polyunsaturated fat 28g
Monounsaturated fat 4.8g

• Fish Oil

Amount Per 100 grams Calories 902 Total Fat 100g Saturated fat 21g Polyunsaturated fat 16g
Monounsaturated fat 57g

• Soybean Oil

Amount Per 100 grams Calories 884 Total Fat 100g Saturated fat 16g Polyunsaturated fat 58g
Monounsaturated fat 23g Trans fat 0.5g

• Cottonseed Oil

Amount Per 100 grams Calories 884 Total Fat 100g Saturated fat 26g Polyunsaturated fat 52g
Monounsaturated fat 18g

 Fiber –

The fibrous indigestible portion of our diet essential to health of the digestive system.

Fiber is one type of carbohydrate. Though most carbohydrates are broken down into sugar molecules, fiber
cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fiber
helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check.
Fiber should account for at least 5% of your daily caloric intake. Children and adults need at least 20 to 30
grams of fiber per day for good health consuming 2,000 calories daily.

Daily requirement of Fiber in adults

Age 50 or younger Age 51 or older
Men 38 grams 30 grams
Women 25 grams 21 grams

Fiber comes in two varieties, both beneficial for health:

 Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood
cholesterol.

 Insoluble fiber, which does not dissolve in water, can help food move through your digestive system,
promoting regularity and helping prevent constipation.

The best sources of fiber are whole grain foods, fresh fruits and vegetables, legumes, and nuts.

Soluble Fiber

Legumes (peas, beans)

Amount Per 100 grams Calories 81 Total Fat 0.4g Saturated fat 0.1g Polyunsaturated fat 0.2g
Monounsaturated fat 0g Cholesterol 0mg Sodium 5mg Potassium 244mg Total Carbohydrate 14g
Dietary fiber 5g Sugar 6g Protein 5g

Oats

Amount Per 100 grams having Calories 68 Total Fat 1.4g Saturated fat 0.2g Polyunsaturated fat 0.4g
Monounsaturated fat 0.4g Trans fat 0g Cholesterol 0mg Sodium 49mg Potassium 61mg Total
Carbohydrate 12g Dietary fiber 1.7g Sugar 0.5g Protein 2.4g

Rye

Amount Per 100 grams having Calories 338 Total Fat 1.6 g 2% Saturated fat 0.2g Polyunsaturated fat
0.8g Monounsaturated fat 0.2g Trans-fat 0g Cholesterol 0mg 0% Sodium 2mg 0% Potassium 510 mg
14% Total Carbohydrate 76g Dietary fiber 15g Sugar 1g Protein 10g

Barley

Amount Per 100 grams having Calories 354 Total Fat 2.3g Saturated fat 0.5g Polyunsaturated fat 1.1g
Monounsaturated fat 0.3g Cholesterol 0mg Sodium 12mg Potassium 452mg Total Carbohydrate 73g
Dietary fiber 17 g Sugar 0.8g Protein 12g

Apples
Amount Per 100 grams having Calories 52 Total Fat 0.2g Saturated fat 0 g Polyunsaturated fat 0.1g
Monounsaturated fat 0g Cholesterol 0mg Sodium 1mg Potassium 107mg Total Carbohydrate 14g
Dietary fiber 2.4g Sugar 10g Protein 0.3g

Bananas

Amount Per 100 grams having Calories 89 Total Fat 0.3 g Saturated fat 0.1 g Polyunsaturated fat 0.1g
Monounsaturated fat 0 Cholesterol 0 mg Sodium 1 mg Potassium 358mg Total Carbohydrate 23g
Dietary fiber 2.6 g Sugar 12g Protein 1.1g

Berries

Amount Per 100 grams having Calories 57 Total Fat 0.3g Saturated fat 0g Polyunsaturated fat 0.1g
Monounsaturated fat 0g Cholesterol 0 mg Sodium 1 mg Potassium 77mg Total Carbohydrate 14g
Dietary fiber 2.4g Sugar 10g Protein 0.7g

Potatoes/Yam

Amount Per 100grams having Calories 77 Total Fat 0.1g Saturated fat 0g Polyunsaturated fat 0g
Monounsaturated fat 0g Cholesterol 0mg Sodium 6mg Potassium 421mg Total Carbohydrate 17g
Dietary fiber 2.2g Sugar 0.8g Protein 2g

Broccoli

Amount Per 100grams having Calories 34 Total Fat 0.4g Saturated fat 0g Polyunsaturated fat 0g
Monounsaturated fat 0g Cholesterol 0mg Sodium 33mg Potassium 316mg Total Carbohydrate 7g
Dietary fiber 2.6g Sugar 1.7g Protein 2.8g

Carrots

Amount Per 100grams having Calories 41 Total Fat 0.2g Saturated fat 0g Polyunsaturated fat 0.1g
Monounsaturated fat 0g Trans fat 0g Cholesterol 0mg Sodium 69mg Potassium 320mg Total
Carbohydrate 10g Dietary fiber 2.8g Sugar 4.7g Protein 0.9g

Insoluble Fiber

Whole Grains

Amount Per 100grams having Calories 265 Total Fat 4.2g Saturated fat 0.9g Polyunsaturated fat 1.9g
Monounsaturated fat 0.8g Trans fat 0g Cholesterol 0mg Sodium 381mg Potassium 230mg Total
Carbohydrate 43g Dietary fiber 7g Sugar 6g Protein 13g

Bran

Amount Per 100grams having Calories 246 Total Fat 7g Saturated fat 1.3g Polyunsaturated fat 2.8g
Monounsaturated fat 2.4g Cholesterol 0mg Sodium 4mg Potassium 566mg Total Carbohydrate 66g
Dietary fiber 15g Sugar 1.5g Protein 17g
 Nuts

Amount Per 100grams having Calories 607 Total Fat 54g Saturated fat 9g Polyunsaturated fat 15g
Monounsaturated fat 28g Trans fat 0.1g Cholesterol 0mg Sodium 273mg Potassium 632mg Total
Carbohydrate 21g Dietary fiber 7g Sugar 4.2g Protein 20g

Seeds

Amount Per 100grams having Calories 559 Total Fat 49g Saturated fat 9g Polyunsaturated fat 21g
Monounsaturated fat 16g Trans-fat 0.1g Cholesterol 0mg Sodium 7mg Potassium 809mg Total
Carbohydrate 11g Dietary fiber 6g Sugar 1.4g Protein 30g

Green Beans

Amount Per 100grams having Calories 31 Total Fat 0.1g Saturated fat 0g Polyunsaturated fat 0.1g
Monounsaturated fat 0g Cholesterol 0mg Sodium 6mg Potassium 209mg Total Carbohydrate 7g
Dietary fiber 3.4g Protein 1.8g

Cauliflower

Amount Per 100grams having Calories 25 Total Fat 0.3g Saturated fat 0.1g Polyunsaturated fat 0g
Monounsaturated fat 0g Trans fat 0g Cholesterol 0mg Sodium 30mg Potassium 299mg Total
Carbohydrate 5g Dietary fiber 2g Sugar 1.9g Protein 1.9g

Zucchini

Amount Per 100grams having Calories 17 Total Fat 0.3g Saturated fat 0.1g Polyunsaturated fat 0.1g
Monounsaturated fat 0g Trans fat 0g Cholesterol 0mg Sodium 8mg Potassium 261mg Total
Carbohydrate 3.1g Dietary fiber 1g Sugar 2.5g Protein 1.2g

Skin of potatoes/yams

Amount Per 100grams having Calories 118 Total Fat 0.2g Saturated fat 0g Polyunsaturated fat 0.1g
Monounsaturated fat 0g Cholesterol 0mg Sodium 9mg Potassium 816mg Total Carbohydrate 28g
Dietary fiber 4.1g Sugar 0.5g Protein 1.5g

Fiber and disease

Fiber appears to reduce the risk of developing various conditions:

High intake of dietary fiber has been linked to a lower risk of heart disease

Helps control blood sugar levels.

Normalizes bowel movements

Helps maintain bowel health

 Lowers cholesterol levels.

Aids in achieving healthy weight.

 Minerals - Minerals are inorganic substances and essential nutrients that are needed in small
amounts to keep you healthy. Minerals do not give you energy or calories but its involved and
help in the formation of bones and teeth. People have different requirements, according
to their age, sex, physiological state (e.g. pregnancy) and sometimes their state of
health. Some minerals are needed in larger amounts than others, e.g. calcium,
phosphorus, magnesium, sodium, potassium and chloride. Others are required in smaller
quantities and are sometimes called trace minerals, e.g. iron, zinc, iodine, fluoride,
selenium and copper.

Daily Requirement Function Sources

Adults need 1000 mg/day.
Calcium Children need 800 to 1300 mg/day.
Women and teenage girls need at least
15 mg a day, whereas men can get by on
10. It is important that children get about
10 to 12 mg of iron per day, preferably
from their diet. Breastfeeding is the best
insurance against iron deficiency in
Iron babies.
2.0-5.0 mg/day for adults
2.0-3.0 mg for children 7yr – 10yr
1.5-2.0 mg for children 4yr – 6yr
1.0-1.5 mg for children 1yr – 3yr
0.6-1.0 mg for children 6 mo - 1yr
Magnesium 0.3-0.6 mg for infants 0-6 mo
Estimated Minimum Requirements 2000
Potassium mg/day for adults and adolescents.
Men need 15 mgs/day.
Women should get 12 mg/day.
Children need 10 to 15 mg/day.
Vegetarians need about 50 percent more
Zinc zinc in their diet than meat eaters.
Builds bones and teeth and
helps keep them strong, slows
down bone loss as you get
older, helps muscles like your
heart work properly
If you don't get enough calcium
from the food you eat
Iron is essential for the
formation of haemoglobin in red
blood cells. Carries oxygen to all
parts of your body. Prevents you
from feeling tired. Iron
deficiency can also affect the
immune system and cause
weakness and fatigue.
Keeps nerves and muscles
strong. Helps form bones and
teeth. Manganese does function
in enzyme reactions concerning
blood sugar, metabolism, and
thyroid hormone function.
Deficiency is rare in humans.
Keeps fluids balanced in blood
and tissue, helps in controlling
blood pressure, allows nerves
and muscles to work together,
Deficiency may cause muscular
cramps, twitching and
weakness, irregular heartbeat,
insomnia, kidney and lungs
failure.
Needed for growth and
development. Maintains a
healthy immune system.
Important for wound healing.
Helps the body use other
nutrients
Milk, cheese, yogurt, calcium
fortified non-dairy beverages,
tofu with added calcium,
Blackberries, Blackcurrants,
Dates, Grapefruit, Mulberries,
Orange, Pomegranate, Prickly
Pears, Almonds, Cheese, Cow’s
Milk, Eggs, Goat Milk, Soy Beans,
White Beans
Meat, fish, poultry, dried beans,
peas, like soybeans, chickpeas,
split pea, lentils, nuts and seeds,
organ meats such as liver and
heart, flour, bread, pasta, Grapes,
Kiwi, Lemon, Loganberries,
Lychee, Mulberries, Strawberry,
Watermelon, Coconut, Oats
Spinach, Bran cereals and wheat
germ, Dried beans, peas and
lentils such as black, navy,
chickpeas, nuts and seeds such as
almonds, cashews, pumpkin,
sunflower and flax seeds
Bananas, papaya, sweet potato,
avocado, prune juice, tomato
juice, orange juice, Milk, yogurt,
Dried beans such as navy, pinto
and black beans, chickpeas,
lentils, beef, pork, fish, nuts and
seeds such as pistachio, almonds,
pumpkin, flax and sunflower
seeds
Yogurt, milk, cheese, adzuki,
kidney, navy, pinto and soybeans,
lentils, pumpkin seeds and
sunflower seeds, liver, meat,
poultry, fish and seafood.

Protein - Proteins are made by combining smaller amino acids. Proteins in the diet are
known as macronutrients, and contribute energy (calories) to the body. There are
20 amino acids used to build proteins.
 Since All cells and tissues contain protein therefore its essential for growth and repair of
muscle and other body tissues. Hair and nails are mostly made of protein. You also
use protein to make enzymes, hormones, and other body chemicals. Protein is an
important building block of bones, muscles, cartilage, skin, and blood.

Requirement and source of protein

Each gram of protein contains 4 calories. Reference Nutrient Intake (RNI) is set at 0.75g of
protein per kilogram bodyweight per day for adults.

Sources of protein include meat products (hamburger, fish, chicken), dairy products (cheese, milk, yogurt,
cottage cheese), eggs, tofu, lentils, and soy milk.

Protein Deficiency:

 A sluggish metabolism.
 Trouble losing weight.
 Trouble building muscle mass.
 Low energy levels and fatigue.
 Poor concentration and trouble learning.
 Moodiness and mood swings.
 Muscle, bone and joint pain.
 Blood sugar changes that can lead to diabetes.
 Low immunity

Vitamins – Vitamins are organic compounds that are essential in very small amounts for
supporting normal physiologic function. Vitamins don't give you calories or energy but do help
you stay healthy.

There are two types of vitamins: water soluble and fat soluble.

Water and fat-soluble vitamins play important roles in many chemical processes in the
body.

Water soluble Vitamins :

Water soluble vitamins include vitamins B1, B2, B3, B6, B12, vitamin C, biotin and folate.
They are not stored in large amounts in the body, and any extra is lost through your urine.

Fat soluble Vitamins :

Fat soluble vitamins include vitamins A, D, E and K and they can be stored in your body. High
amounts of fat soluble vitamins are not recommended, as these can cause health problems.
 Function
Vitamin B1 Helps with energy production in your body.
Vitamin B2 Helps with energy production in your body.
Helps your body use other B vitamins.
Vitamin B3 Helps your body to use protein, fat and
carbohydrate to make energy. Helps enzymes
work properly in your body.
Biotin Allows your body to use protein, fat and
carbohydrate from food.
Vitamin B6 Helps your body to make and use protein
and glycogen which is the stored energy in
your muscles and liver. Helps form
haemoglobin which carries oxygen in your
blood.
Vitamin B12 Works with the vitamin folate to make DNA.
Helps to make healthy blood cells. Low levels
of vitamin B12 can cause a type of anaemia.
Keeps nerves working properly.
Vitamin C May help prevent cell damage and reduce
risk for certain cancers, heart disease
and other diseases. Helps heal cuts
and wounds and keeps, gums healthy.
Protects you from infections by keeping
your immune system healthy. Increases
the amount of iron your body absorbs
from some foods.
Vitamin A Helps you to see in the day and at night.
Protects you from infections by keeping skin
and other body parts healthy. Promotes
normal growth and development.
Vitamin D Increases the amount of calcium and
phosphorus your body absorbs from foods.
Deposits calcium and phosphorus in bones
and teeth, making them stronger and
healthier. Protects against infections by
keeping your immune system healthy.
Vitamin E Helps to maintain a healthy immune system
and other body processes. Acts as an
antioxidant and protects cells from damage.
Vitamin K Makes proteins that cause our blood to clot,
when you are bleeding.
Involved in making body proteins for your
blood, bones and kidneys.
 Water – Water contains zero calories and is not a source of fat, protein or carbohydrates.
Although pure water does not contain any additional nutrients. Water is a nutrient all its own,
helping every cell in your body function properly as a vehicle for carrying other nutrients
because 60 percent of the human body is composed of water.
 Water regulates body fluids
 Water helps with digestion and makes you feel full (so you eat less)
 Water prevents muscle fatigue and dehydration
Food Sources
Whole grains, enriched grains,
Liver, pork, dried beans, nuts and
seeds
Soybeans, meat and poultry, liver
and eggs, Mushrooms, Milk, cheese,
yogurt, Whole grains, enriched grains
Mushrooms, Peanut butter, meat,
fish, poultry, Whole grains, enriched
grains
Sweet potatoes, Non-fat milk,
yogurt, Peanuts, almonds, eggs, liver,
soy protein
Potatoes, bananas, 100% bran,
instant oatmeal, Meat, fish, poultry,
liver, soybeans, chickpeas, lentils,
pistachio, nuts, sunflower seeds
Milk, cheese, yogurt, fortified soy or
rice beverages, Meat, fish, poultry,
liver, eggs, fortified soy products
Citrus fruits such as oranges,
grapefruits and their juices, kiwi,
strawberries, mangoes, papaya Red,
yellow and green peppers, broccoli,
Brussels sprouts, tomatoes, raw dark
leafy vegetables
Liver, some fish Milk, cheese
Milk, fortified soy and rice
beverages, Fortified margarine, Some
fish, eggs, organ meats, fish liver oils
Vegetable oils, Avocados, leafy
green vegetables, Wheat germ,
sunflower seeds, some nuts, peanut
butter
Broccoli, soybeans, dark green leafy
vegetables such as kale, collards,
turnip/beet greens and spinach
  Water supports the kidney’s process of ridding the body of toxins

To meet Institute of Medicine water-intake recommendations, men should drink about 13

cups of non-alcoholic fluids per day, while women should drink about 9 cups per day.