1.
RICE
Introduction : Staple cereal of man. Main source of protein
and energy.
Predominant function : Energy and protein providing.
RDA : 460 gm for sedentary male.
Nutrients (per 100 gm) : Nutrients are highly concentrated in
outer layer (brawn).
Protein 6.5 gm
Carbohydrate 75 gm
Fat 0.5 gm
Energy 350 Kcal
Macronutrients : Rice provides better quality of protein (rich
in amino acid—Lysine).
Micronutrients : Rich—Thiamine, Niacin, pyridoxine and
riboflavin (B group vitamins).
Poor—Vitamin A, C, D, calcium and iron.

2.
Public health aspects : Maximum benefits can be obtained by
eating rice along with pulses in 5:1 ratio as pulses supply
amino acids lacking in rice (Mutual supplementation of amino
acids).
Polishing, washing, cooking with excess of water and draining
away deprives nutrients.
Using under milled rice in place of highly polished rice is
advised.
Highly polished rice predisposes beriberi.
Preparations : Rice is used in super ORS
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.
Parboiled rice: It is partial cooking of rice in steam.
Par boiling preserves the nutrients of brawn layer, improves
keeping quality and insect resistance.
In par boiling technique, paddy is soaked in hot water (60–70º)
for four hours. Water is then drained and steamed for 10
minutes. Later dried and milled.

3.
RAGI
Introduction : Cheapest millet. Staple food for South Indians.
Main source of protein and energy.
Predominant function : Energy and protein providing.
RDA : 460 gm for sedentary male.
Nutrients (per 100 gm) : Protein 7 gm
Carbohydrate 72 gm
Fat 1 gm
Energy 330 Kcal
Macronutrients : Deficient in essential amino acid—Lysine.
Micronutrients : Rich—Calcium (340 mg/100 gm), iron (4 mg/100 gm),
contains iodine also.
Public health aspects : Advised for diabetics and obese.
Used as a multipurpose food.
Maximum benefit (mutual supplementary effect of amino acids) can
be obtained by eating this millet along with pulses in 5:1 proportion.
Preparations : Ragi flour is used in preparations like porridge, roti, halwa,
balls, etc

4.
JOWAR (MILLETs)
Introduction : Staple diet for many people.
Predominant function : Main source of energy and protein.
RDA : 460 gm for sedentary male.
Nutrients (per 100 gm) : Protein 10 gm
Carbohydrates 72 gm
Fat 1.9 gm
Energy 350 Kcal
Macronutrients : Millet protein is deficit in amino acids—Lysine and
threonine.
Micronutrient : Rich—Iron, phosphorus.
Poor—Vitamin C, calcium.
Public health aspects : 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 aflatoxins, which is potent hepatotoxin and
carcinogenic.
Properly dried (moisture below 10%) and kept. Contaminated grain
should not be consumed.
Preparations : Roti, balls.

5.
WHEAT
Introduction : Important staple cereal used worldwide.
Predominant function : Energy and protein providing.
RDA : 460 gm for sedentary adult male.
Nutrients (per 100 gm) : Protein 12 gm
Carbohydrate 72 gm
Fat 1.5 gm
Energy 350 Kcal
Macro nutrients : 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.
Public health aspects : Refined wheat flour (maida) is flour minus husk,
it is poor in nutrients and fiber. Whole grains furnish all nutrients.
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 (5:1 ratio) to get maximum benefit.
Preparations : Atta, maida, baby food, chapati, puri, roti, bread,
biscuit, etc.

6.
Pulses (legumes)
Introduction : 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 gm for sedentary male.
Nutrients (per 100 gm) : Protein 22 gm
Carbohydrate 60 gm
Fat 2 gm
Energy 330 Kcal
Macronutrient : Pulse protein is rich in lysine.
Deficient in methionine and cystine.
Biological value is better than cereals but, poor than
animal protein.
Micronutrients : Rich—B group vitamins (thiamine, riboflavin and
pyridoxine).
Poor—Minerals.
Nil—Vitamin A and C.

7.
Public health aspects : 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 neuro
lathyrism.
Spurting increases riboflavin, niacin, choline, biotin and
vitamin C, destroys antinutrients and toxic factors.
Fermentation improves digestibility, palatability,
bioavailability of essential amino acids and enhances B-
group vitamins.
Maximal benefit is obtained by eating whole pulses along
with cereals in 1:5 ratio, as cereals provides amino acids
lacking in pulses (supplementary action of protein).
Preparations : Sambar, gravy, sweets, dosa, idly, etc.
Roasted bengal gram dal is used in multipurpose food.

8.
SOYA BEAN
Introduction : Soya bean is a pulse which is richest in protein than any
other food item.
Predominant function : Body building.
RDA : 40 gm
Nutrients (per 100 gm) : Protein 43 gm
Carbohydrate 20 gm
Fat 19 gm
Energy 430 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 B6 and C.
Public health aspects : Soya should be introduced and popularized for
the prevention of protein deficiency.
Preparations : Floor, dal, milk, curd, sause, powder baby food, etc.

9.
GROUNDNUT (PEANUT)
Introduction : Most commonly used oil seed.
Predominant function : Energy and fat providing.
RDA : Taken in restricted amount.
Nutrients (per 100 gm) : Protein 25 gm
Carbohydrate 25 gm
Fat 40 gm
Energy 560 Kcal
Macronutrients : Concentrated source of protein, fat and energy.
Protein is 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

10.
Public health aspects : Used mainly for oil extraction.
De oiled meal (cake) is used in preparation of
protein rich children food, cattle feed, and malt.
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.

11.
Maize
Introduction: It is a cereal. Staple diet in Africa and Central Asia.
Nutrients(per 100 g) : Proteins 12 g
Carbohydrate 65 g
Fats 3.5 g
Energy 345 Kcal
Protein is deficient in lysine and tryptophan.
Maize is good in carotenoids.
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) (60mg tryptophan is needed to produce 1 mg
niacin).
Preparations: Corn flakes, custard, desserts, rava, cattle feed, poultry
feed, etc.

12.
COW’s MILK
Introduction : 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, in pregnancy, lactation,
illness, and vulnerable population.
Predominant function : Body building.
RDA : 150 ml for sedentary adult.
250 ml for pregnancy and lactation.
Nutrients (per 100 ml) : Protein 3 gm
Fat 4 gm
Energy 70 Kcal
Macronutrients : Milk protein (casein, lactoalbumin, lactoglobulin) has
high biological value.
Rich in cysteine, tryptophan.
Carbohydrate in milk is lactose.
Micronutrient : Rich—calcium (milk alone (250 ml) provides calcium
requirement (500 mg) of the day), vitamin A
(retinol), thiamine, riboflavin and vitamin D.
Poor—Vitamin C and iron.

13.
Milk has phosphorus, potassium, cobalt, sodium, copper, iodine
and all known minerals.
Milk fat is good source of retinol.
Public health aspects : Lactose is not easily digested, rarely induces
lactose intolerance diarrhea.
Good media for growth of microbes, poor keeping qualities.
Vehicle for transmission of diseases like 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.

14.
EGG
Introduction : Suitable for children, pregnant and lactating mothers,
convalescing patients, malnutrition and other
vulnerable group.
Egg consists of shell—12 percent, white—58 percent, yellow (yolk)—
30 percent.
Predominant function : Body building.
RDA : One egg can be taken unless contraindicated.
Nutrients (per 100 gm) : Protein 13 gm
Carbohydrate nil
Fat 13 gm
Energy 170 Kcal
Macronutrients : Egg protein is the best quality of protein (reference
protein). It contains all nine essential amino acids.
Micronutrients : Rich—All vitamins and minerals like iron, zinc,
calcium, phosphorus (excellent source of vitamin
A and D, egg white is richest in riboflavin).
Poor—Vitamin C
Egg is excellent source of all nutrients except carbohydrate and
vitamin.

15.
Public health aspects : Easily digested, totally absorbed, biological
value is 100 for egg.
Anti nutrient factor avidin (makes biotin unavailable) is
present in the 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 gm, 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.
Preparations : Boiled egg, omelette, fooding, 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.

16.
GREEN LEAFY VEGETABLEs
Introduction : 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.
High oxalates and fibers reduce the bioavailability of minerals.
More green leafy vegetable is advised for obesity reduction,
vitamin A deficiency, pregnant and lactating mother,
person with constipation.
Commonly used : Spinach (palak), cabbage, coriander, curry leaves,
fenugreek (methi), amaranth, drum stick, mint.

17.
Fruits
Introduction: Fruits are seasonal, highly nutritious, holds a special
place in nutrition.
Predominant function-Protective
RDA: 85 g or more
Nutrients(per 100g): Carbohydrate 5-10 g
Protein 0.5-1.5 g
Fat 0.1-1 g
Energy 25-100 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, musambi,
pineapple, strawberry, papaya.
Vitamin A: Papaya, mango, yellow peaches, apricot,
orange
Folate: Tomato

18.
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: Musambi, 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
hyperglycemia, 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.

19.
FISH
Introduction : Fish is an animal food.
Predominant function : Body building.
RDA : 40 gm (50% is substituted with pulses).
Nutrients (per 100 gm) : Protein 15–20 gm
Carbohydrate 0–2 gm
Fat 1–3 gm
Energy 100 Kcal
Macronutrients : Fish protein has good biological value.
Fish contains negligible amount of carbohydrates.
Fish fat is rich in polyunsaturated fatty acids (PUFA—
Cardioprotective).
Micronutrients : Rich—Vitamin A, vitamin D, calcium and phosphorus.
Poor—Fiber and vitamins.
Public health aspects : Fish substitution enhances the nutritive value of
other food.
Consumption of fish should be promoted for prevention of
vitamin A, D, iodine, protein deficiency and cardiac diseases.
Care should be taken while purchasing, cooking, storage and
distribution of fish to prevent fish borne diseases.
Preparations : Fish fry, dry, sambar, etc

20.
MEAT
Introduction : Meat is an animal food rich in protein.
Predominant function : Body building.
RDA : 40 gm (50% is substituted with pulses).
Nutrients (per 100 gm) : Protein 25 gm
Carbohydrate < 1 gm
Fat 13 gm
Energy 225 Kcal
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 is
well absorbed).
Poor—Calcium, fiber.
Public health aspects : Meat substitution enhances the nutritive value
of other food. Care should be taken while purchasing, cooking,
storage and distribution of meat to prevent meat borne diseases.
Preparations : Fish fry, dry, sambar, etc.

21.
MEAT
Introduction : Meat is an animal food rich in protein.
Predominant function : Body building.
RDA : 40 gm (50% is substituted with pulses).
Nutrients (per 100 gm) : Protein 25 gm
Carbohydrate < 1 gm
Fat 13 gm
Energy 225 Kcal
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 is
well absorbed).
Poor—Calcium, fiber.
Public health aspects : Meat substitution enhances the nutritive value
of other food. Care should be taken while purchasing,
cooking, storage and distribution of meat to prevent
meat borne diseases.
Preparations : Dry, sambar, etc.

22.
COOKING OIL /FAT
Introduction : Commonly used cooking media. Fat which is liquid at
room temperature is called oil.
Predominant function : Energy, fat and fat-soluble vitamins providing.
RDA : 40 gm
Nutrients (per 100 ml) : Protein Nil
Carbohydrate Nil
Fat 100 gm
Energy 900 Kcal
Macronutrients : Saturated and unsaturated fatty acids in various
proportion.
Micronutrients : Rich—Fat soluble vitamins (vitamin A, D, E and K).
Poor—Vitamin B and C.

23.
Public health aspects : Total (visible and invisible) fat intake should not
exceed 20 percent of total energy intake.
Fat gives satiety to meal.
Hydrogenated oil in vanaspathi.
Fat can be fortified with vitamin A and D.
Consumption of excess oil and saturated fatty
acid (SFA) is associated with ischemic heart
diseases.
Repeatedly heating the oil liberates free
radicals which is carcinogenic and
atherogenic.

24.
SUGAR/JAGGERY
Introduction : Sweetening agent.
Predominant function : Energy providing.
RDA : 30 gm
Nutrients (per 100 gm) : Protein Nil
Carbohydrate 99.5 gm
Fat Nil
Energy 400 Kcal
Macronutrients : Contains only simple carbohydrates (pure sucrose).
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.
Preparations : All types of sweets, ORS, etc.

25.
COOKING OIL /FAT
Introduction : Commonly used cooking media. Fat which is liquid at
room temperature is called oil.
Predominant function : Energy, fat and fat-soluble vitamins providing.
RDA : 40 gm
Nutrients (per 100 ml) : Protein Nil
Carbohydrate Nil
Fat 100 gm
Energy 900 Kcal
Macronutrients : Saturated and unsaturated fatty acids in various
proportion.
Micronutrients : Rich—Fat soluble vitamins (vitamin A, D, E and K).
Poor—Vitamin B and C.

26.
Public health aspects : Total (visible and invisible) fat intake should not
exceed 20 percent of total energy intake.
Fat gives satiety to meal.
Hydrogenated oil in vanaspathi.
Fat can be fortified with vitamin A and D.
Consumption of excess oil and saturated fatty
acid (SFA) is associated with ischemic heart
diseases.
Repeatedly heating the oil liberates free
radicals which is carcinogenic and
atherogenic.

27.
ALCOHOL
Introduction: Alcohol provides 7 Kcal per gram.
Alcohol content ranges from 6 percent in beer to 45 percent
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.

28.
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).
Nutrients per 100 ml: Nutrient Coffee Tea
Protein 2 gm 1 gm
Carbohydrate 18 gm 6 gm
Fat 3 gm 1 gm
Energy 100 Kcal 80 cal
Energy mainly comes from milk and sugar added to coffee.
Public health aspects: Excess of coffee consumption increases blood
pressure, causes insomnia, tachycardia, gastritis,
increase in blood cholesterol.
Antioxidants in tea have health benefits.

29.
SOFT DRINKs
Introduction: Soft drinks are carbonated drinks and non-carbonated
fruit juice.
Main ingredients are carbon dioxide, sugar, citric acid
or tartaric acid, coloring and flavouring agents.
Public health aspects: Majority of the soft drinks provide only empty
calories but not nutrients.

30.
COCOA
Introduction: Cocoa is the product of cocoa beans which is rich in fat
and stimulant( theobromin).
Nutrients per 100 gm : Protein 7 gm
Carbohydrate 25 gm
Fat 9 gm
Energy 200 Kcal

31.
BUTTER
Nutrients (per 100 gm) : Protein Nil
Carbohydrate Nil
Fat 80 gm
Energy 720 Kcal
Public health aspects: Contains saturated fat - atherogenic.
Rich in vitamin A—3200 μg/100 gm
(carotene) and vitamin D.
Becomes rancid easily.
Excess consumption leads to dislipemia.

32.
GHEE
Nutrients (per 100 gm) : Protein Nil
Carbohydrate Nil
Fat 100 gm
Energy 900 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.
Contains 200 μg carotene per 100 gm.
No other vitamins and minerals are present.

33.
Whole cereals (350 g)Vegetables (250 g) and fruits (250
g)Pulses
(50g)Fiber (40 g)Salt: <6 g/dayPotassium: <6
g/dayCarbohydrates:
45-65%Fat: <30g (saturated fats <10%) of daily
caloriesCholesterol:
200 mg/day through restriction of fats and red meatNonveg:
<100gNote: Following figures of selected food items have
been given
for your reference.Sugar: <50 gProtein: 10-35%Nutrition
requirements:(WHO):