Its is obvious that there is an interplay of nutrients in the body. When we talk about nutrient it is important to know the quantity i.e. how much to eat. This can be understood better with the concept of a Food Guide Pyramid. This can form a foundation for a good diet that provides the essential nutrients.
Definition of RDA
The Recommended Daily Allowance (RDA) is the amount of a particular nutrient that must be consumed daily to ensure good health. The RDA percentages are scientifically calculated and are accepted worldwide.Food guide pyramid (for vegetarians)
Food Groups
Cereals :
Cereals form the staple diet in india e.g. rice, wheat , maize. Cereals
generally lack lysine, however rice is richer in lysine compared to
other cereals. Ragi, a millet, is a rich source of proteins, and calcium
and is know as poor man's milk. Cereals do not contain Vitamin A and
Vitamin C except yellow maize, which contains carotene.
1 cereal serving = 1 bowl of cooked rice or 2 phulkas or 2 slices of bread.
1 cereal serving will supply and 100 calories and 1-2 grams of protein.
Legumes (pulses and dals) :
Pulses are rich sources of protein (upto 22-25%). Vegetarins can meet
their protein requirement by inluding different pulses in their diet.
But they lack Vitamin A and Vitamin C. However, germination of pulses
increases the VItamin C levels. Soaking and cooking of legumes destroy
their anti-nutritional factors like tannin and trypsin inhibitors and
make them easier to digest. Cereal-pulse combination in a proportion of
4:1 or 3:1 is enough for its supplementary effect.
1 serving of legumes = 1 katori of cooked dal or pulses
1 serving of legumes = 100 calories and 6-7 grams protein.
1 serving of legumes = 1 katori of cooked dal or pulses
1 serving of legumes = 100 calories and 6-7 grams protein.
Vegetables :
Green leafy vegetables are very rich sources of vitamin B, carotene,
iron, calcium, vitamin B complex and vitamin C. At least fifty grams
should be consumed daily by everyone. Yellow-orange vegetables are good
sources of vitamin B, cerotene, and lycopenes. Roots and tubers are rich
in carbohydrates and contain some vitamins and minerals. Three to five
servings of vegetables per day are a must and one of them should be a
green leafy vegetables.
Fruits :
They are a rich source of vitamins, minerals and fibres. Green, yellow
and orange fruits like mango and papaya contains beta-cerotene. Amla,
citrus fruits and guave are a rich source of vitamin C. Dried fruits
like dates supply iron. Banana and jackfruit are good sources of energy.
Two to three servings of fruit per day are recommended.
Milk and milk products :
Milk is a good source of protein , calcium and vitamins. It is
deficient in iron and vitamin C. Whole milk has a high percentage of fat
(8-12%) whereas low-fat or toned milk has about three percent fat.
Skimmed milk has very little or no fat. Two to three servings per day
are recommended, where one serving = 1 cup (225-240 ml).
Food guide pyramid (for non-vegetarians)
Food group
Meat/Fish/Poultry :
Egg, fish, meat etc. are included in this group. Eggs supply
good-quality protein, vitamins and fat. Fish meat and chicken are good
sources of protein and vitamins. Meat has more fat as compared to pultry
and fish. Omega 3-PUFA in fish protects against cardiovascular
diseases. Two to three servings?day are recommended.
Fat/oils:
Calories from fat should not exceed 10-15% of the total calorie intake.
Fat is made use of not only during cooking(visible source) but it is
also present within the food we eat such as seeds, nuts, pulses etc.
Fifteen to twenty grams of visible fat (oil/ghee) is recommended per
person per day.
One gram of oil or ghee gives 9 calories.
One teaspoon of of ghee, butter, oil = 45 calories.
Sugars:
This group includes sugar, honey, jaggery, etc., which are concentrated
sources of energy. Jaggery provides a little iron. This group has to be
used sparingly. Excessive intake of sugars is not desirable as it leads
to wide fluctuations in blood sugar levels and obesity.
1 teaspoon sugar= 20-25 calories.
- Energy-giving foods
- Body-building foods
- Protective foods
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