1) The document discusses the nutritional profiles of various foods that are important components of a balanced Indian diet, including cereals, pulses, vegetables, fruits, nuts, oils, animal foods, and beverages. 2) Cereals like rice, wheat, and maize are good sources of carbohydrates but deficient in some amino acids. Combining cereals with pulses provides a more complete protein profile. 3) Pulses are rich in protein, minerals, and B vitamins but low in vitamins A and C. Soybeans specifically are very high in protein.

2.  When planning a Balanced Diet it is important
to know what foods are available according to
origin, chemical composition , function
 Each food has different nutritional profile so
intake of different types of food is desired to
achieve optimum health

4. 1) Cereals and Millets
2) Pulses (legumes)
3) Vegetables
4) Fruits Nuts and oilseeds
5) Animal foods
6) Miscellaneous

5.  Cereals constitute the bulk of daily Indian diet
mainly:
 Rice
 Wheat
 Maize
 Cereals are the main sources of carbohydrates

6.  Cereals are deficient in certain essential amino
acids
 However if cereals are eaten with pulses ,as in
the Traditional Indian Diets, cereals and pulse
proteins complement each other
 Providing a complete and balanced diet

7.  Rice is a staple food for more than half human
race
 Rice proteins are rich in Lysine as compared to
other cereal proteins
 Rice is good source of B groups vitamins
especially Thiamine.
 Poor source of
calcium and iron

8.  Nutritive value of Rice (values per 100 g.)
 Raw Rice
 Protein (g) 6.8
 Fat (g) 0.5
 Carbohydrates (g) 78.2
 Thiamine (mg) 0.06
 Niacin (mg) 1.9
 Riboflavin (mg) 0.06
 Minerals (g) 0.6
 Energy (kcal) 345

9.  The milling process deprives rice of its valuable
nutritive elements (75%Thiamine, 60%
riboflavin, 15% protein)
 The resulting White or Polished rice is poor in
nutritive value
 People subsisting mainly on White or Polished
rice are prone to Beriberi, a deficiency disorder
of Rice eaters

10.  Washing in large quantities of water would remove
60% of water soluble vitamins and minerals
 The practice of cooking rice in large quantities of
water and draining away the excess of water at the
end of cooking leads to loss of B- group vitamins
 Best method- 2 measure of water for 1 measure of
rice

12.  Parboiling (partial cooking in steam) is Ancient Indian
technique of preserving nutritive quantity of rice
 The technique recommended by the Central Food
Technological Research Institute, Mysore is known as the hot
soaking process
 The process starts with soaking with paddy ( unhusked
rice) in hot water at 65-70 deg.C for 3-4 hours which swells
the grain
 Followed by draining the water and steaming the soaked
paddy in the same container for 5-10mins.

14.  The limiting amino acids in wheat are lysine and
threonine
 In India the bulk of wheat is consumed as
Whole grain wheat flour or atta
 Maida or white flour which represents 70%
extraction of wheat is poorer source of nutrients
Whole grain wheat flour is reacher source of B
complex

15.  Nutritive value of Wheat (values per 100 g.)
 (Wheat whole) Protein (g) 11.81
 Fat (g) 1.5
 Carbohydrates (g) 71.2
 Thiamine (mg) 0.45
 Niacin (mg) 5.0
 Riboflavin (mg) 0.17
 Minerals (g) 1.5
 Energy (kcal) 346

16.  MAIZE(Corn, bhutta ) Maize is fairly rich in Fat,
yellow variety of maize contain amount of
carotenoid pigments
 The proteins of maize are deficient in tryptophan
and lysine
 Some strains have excess of leucine

17.  Excess of leucine interferes with the conversion
of tryptophan into niacin and thus aggravates the
pellagragenic action of maize
 Other uses- Cornflakes, maize flour/corn flour in
preparation of custards and table deserts

18.  Nutritive value of Maize (values per 100 g.)
 (Maize dry) Protein (g) 11.1
 Fat (g) 3.6
 Carbohydrates (g) 66.2
 Thiamine (mg) 0.42
 Niacin (mg) 1.8
 Riboflavin (mg) 0.1
 Minerals (g) 1.5
 Energy (kcal) 342

19.  MILLETS are also known as “minor millets” or “
psuedocereals ”
 They are-
 Jowar ( Sorghum),
 Bajra (Pearl Millet),
 Ragi ,
 Kodo

20.  Nutritive value of Millets (values per 100 g.)
 Jowar Bajra Ragi
Protein (g) 10.4 11.6 7.3
Fat (g) 1.9 5.0 1.3
Carb (g) 72.6 67.5 72.0
Minerals (g) 1.6 2.3 2.7
Calcium (g) 25.0 42.0 344.0
Iron (mg) 4.1 8 2.9
Thiamine (mg) 0.3 0.3 0.2
Riboflavin (mg) 1.3 0.25 0.18
Niacin (mg) 3.1 2.3 2.3
Energy (kcal) 349 361 328

22.  Jowar (sorghum) Also known as Kaffir corn or
Milo
 Proteins are limiting in lysine and threionine
 Certain varieties have high leucine content asso
. With pellegra
 This disorder is seen in the Telengana and
Marathwada regions

23.  Bajra (pearl millet) -Staple food for people in
Rajashthan , Gujarat and Maharashtra
 Proteins are deficient in Lysine and Threionine
 Bajra contains significant amounts of B-group
vitamins and calcium and iron

24.  RAGI is popular millet in Andra and Karnataka ,
 It is cheapest among millets
 Ragi flour is cooked and eaten as porridge
 Ragi is rich in calcium

25. PULSES (Legumes) Most commonly eaten pulses
are:
Bengal gram( chana )
Red gram ( tuvar or arhar )
Green gram ( mung )
Peas(matar) and beans ( soyabean )
Lentils ( masur )
Pulses are rich in proteins, minerals and B-group
vitamins such as riboflavin & thiamine
Poor source of vitamin A and C

27.  Khesari dhal ( lathyrus sativus ) is consumed in parts of
Madhya pradesh , Uttar pradesh and Bihar. Excessive
consumption of khesari dhal leads to Lathyrism .Pulse
proteins are poor in Methionine and to lesser extent cystein
.Germinating pulses contain higher concentration of
vitamins C and B vitamins

29.  Nutritive value of Pulses (values per 100 g.)
Black Gram Red Gram Green Gram Peas dry
Energy(kcal) 347 335 348 315
Proteins(g) 24.0 22.3 24.5 19.7
Fat (g) 1.4 1.7 1.2 1.1
Calcium(mg) 154 73 75 75
Iron (mg) 3.8 2.7 3.9 7.05
Thiamine (mg) 0.42 0.45 0.47 0.47
Riboflavin (mg) 0.20 0.19 0.21 0.19
Niacin (mg) 2.0 2.9 2.4 3.4
Vit C (mg) 0 0 0 0

31.  SOYABEAN is richest among pulses ,
exceptionally rich in proteins
 The limiting amino acid is Methionine
 Soyabean can be cooked and eaten as dhal or
by mixing its powder with atta chapattis or soya
milk and curd and in baby foods

32.  Nutritive value of Soyabean (values per 100 g.)
soyabean
 Energy (kcal) 432
 Protein (g) 43.2
 Fat (g) 19.5
 Calcium (mg) 240
 Iron (mg) 10.4
 Thiamine (mg) 0.73
 Riboflavin (mg) 0.39
 Niacin (mg) 3.2
 Vit . C (mg) 0

33.  Vegetables They are classified as “Protective
Foods”
 They usually have large water content , low
energy and protein content
 They have varying amount of Dietary fiber
 Vegetables are divided into 3 groups
1.Green leaves
2.Roots and tubers
3.Others

35.  Green leaves
 They include palak (spinach), amaranth, cabbage,
fenugreek ( methi )
 Rich in carotenes, calcium, iron & vit . C riboflavin
and folic acid, with exception of vit.B12
 Because of its low caloric value and large bulk they
have important value in dietaries of Obese people
 Recommended daily intake of green leafy
vegetables is 40 g for an adult
Leaf protein good source of lysine but deficient in
sulfar containing amino acids

36.  Roots and tubers Included in this group are
potato, sweet potato, onion radish
 Carrots are exceptionally high in betacarotene
 Daily recommended intake is 50-60 g for an
adult
 Other vegetables
Brinjal , tomatoes and cauliflower have Daily
recommended intake of 60-70 g

37.  Nuts and oil seeds Included in this group are
groundnut(peanut), cashew nut, coconut, walnut,
almonds, mustard seeds, sesame seeds, cotton
seeds sunflower seeds
 They contain good amount of fat & protein
 Nuts are good sources of B- vit , calcium,
phosphorus and iron

38.  Fat content of:
 Walnuts -64.5%
 Almonds -58.7%
 Cashew nuts-46.9%
 Ground nut -40%
 Peanut butter is a very valued article in diet,
protein content of ground nut tops the list with
26.7%
 Pistachio is the richest containing 14mg of Iron

39.  They are invaluable in human nutrition because
they are good sources of vitamins and minerals
 Nutritive value:
 Vitamins –Most food contains significant
amount of ascorbic acid like- orange, guava,
Indian gooseberry( amla )

40.  The papaya and mango are excellent sources of
carotene
 Minerals : Fruits are good sources of sodium and
potassium, dry fruits are rich in calcium and iron
 Carbohydrates : banana and mango provide good
source of energy . Pectin a kind of sugar is used in
preparation of fruit jellies
 Cellulose : fruits have cellulose which assists in
normal bowel movements

41.  Nutritive value of common fruits (values per 100g of edible
portion) Fresh fruits
Calories Calcium (mg) Iron (mg) Carotene (µg) Vit C
(mg)
Banana 104 10 0.5 124 7
Guava 51 10 0.27 0 212
Mango 74 14 1.3 2,210 16
Orange 48 26 0.32 2,240 68
Papaya 32 17 0.5 2,740 57
Sitaphal 104 17 4.31 0 37
Amla 58 50 1.2 9 600

42.  foods of animal origin include meat, poultry, fish,
eggs, milk and dairy products
 They provide high quality protein and good
amount of fat , minerals & vit .
 Vitamin B 12 is one of the rare nutrients found
only in animal food
 Cow’s milk & hen’s egg are nature’s 2 most
“nearly perfect foods”

43.  Milk is the best and most complete of all foods
 Good source of all the essential nutrients except
vit c
 Proteins –chief proteins of milk are calcium
caseinogenate , lactalbumin , lactoglobulin
 Milk contain all the essential amino acids
 Animal milk have 3 times more proteins than
human milk
 MILK

44.  Human milk proteins have greater amounts 0f
tryptophan and sulphur contaning a.a ( cystein )
 FAT: 3.4% in human milk & 8.8% in animal milk
 Human milk has higher percentage of linoleic
acid & oleic acid than animal milk
 Milk fat is a good source of retinol and vit D

45.  Sugar : Milk has lactose or milk sugar found
nowhere else in nature and readily fermented by
lactic acid bacilli
 Human milk have more sugars than animal milk
 Minerals and vitamins: Milk is particularly rich in
calcium & contains all essential minerals (ca, ph,
Na,K,Mg,Co,Cu,iodine )
 It is however poor source of Iron

46.  Skimmed milk : It’s the milk from which fat is
removed. It is devoid of fat and fat soluble vit .
 Toned milk : It’s the blend of Natural milk and
“manmade” milk. It contains 1 part of water, 1 part
of natural milk, 1/8 part of skim milk powder
 Vegetable milk : Milk prepared from vegetable
foods like soyabean , groundnut.

47.  EGG contains all the nutrients except
carbohydrate and vitamin C
 An egg weighing 60g contains:
6g protein ,6g fat 30mg calcium, 1.5mg Iron ,70
kcal energy
“Reference protein” – egg protein has high
biological value and digestibility

48.  Nutritive value of Meat, fish & eggs (values per
g/100g.) Proteins Fat Minerals
 Meat , goat 21.4 3.6 1.1
 Fish 19.5 2.4 1.5
 Egg, hen 13.3 13.3 1.0
 Liver , goat 20.0 3.0 1.3

49.  Coffee, tea & cocoa
 Soft drinks: lemonade, pepsi cola, fruit juices
 Alcoholic beverages : wine, beer, whisky

50.  Nutritive value of coffee, tea & cocoa (values
per cup of 150ml.)
 Proteins Fat carb Energy
 Coffee 1.8 2.2 17.8 98.0
 Tea 0.9 1.1 16.4 79.0
 Cocoa 7.2 8.8 26.2 213.0

51.  Alovera has been proved beneficial in certain
skin diseases, acne & in diabetics, cancers and
inflammation
 Cranberries help in preventing Urinary tract
infections
 Raspberries help in preventing parkinsonism

52.  Black current oil prevents a wide variety of
disorders, including candida , fatigue, high blood
pressure, pain and inflammation and skin problems.
 Olive oil protect against heart diseases and various
other health disorders including diabetes, high
cholesterol, obesity and high blood pressure
 Carrot juice helps in preventing Gall bladder
disease

53. Essential Non-Essential
Histidine (H) Alanine (A)
Isoleucine (I) Arginine* (R)
Leucine (L) Aspartic acid (D)
Lysine (K) Cysteine* (C)
Methionine (M) Glutamic acid (E)
Phenylalanine (F) Glutamine* (Q)
Threonine (T) Glycine* (G)
Tryptophan (W) Proline* (P)
Valine (V) Serine* (S)
Tyrosine* (Y)
Asparagine* (N)
Selenocysteine (U)
Pyrrolysine** (O)

54.  Nutrition is the science that interprets the
interaction of nutrients and other substances in
food in relation to maintenance, growth,
reproduction, health and disease of an
organism. It includes food intake, absorption,
assimilation, biosynthesis, catabolism and
excretion