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Essential Nutrients
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| Essential Nutrients for Elderly |
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| Recommended Daily Allowances
for Indians |
| Nutrients |
Male |
Female |
| Calories (Kcal) |
2800 |
2500 |
| Proteins (gms) |
55 |
55 |
| Fat (gms) |
50 |
40 |
| Calcium (mg) |
400 |
500 |
| Iron (mg) |
28 |
30 |
| Vitamin A (microgram) |
2400 |
2400 |
| Vitamin B1 (mg) |
1.2 |
0.9 |
| Vitamin B2 (mg) |
1.4 |
1.1 |
| Niacin (mg) |
16 |
12 |
| Vitamin C (mg) |
40 |
40 |
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| Milk and Curd |
The following items will provide 65
Kcal of energy::
| Carbohydrate |
4 gm |
| Protein |
3.5 gm |
| Fat |
4 gm |
|
| Cow's Milk |
1/2 cup |
| Buffalo's Milk |
1/2 cup |
| Skimmed Milk |
1 cup |
| Butter Milk |
1 cup |
| Curd |
1/2 cup |
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| Vitamins |
Foods Containing the Vit. |
Uses |
| Vit A |
Papaya, Mango, Tomato,
Greens and all Yellow vegetables and Shark Liver oil |
Essential for clear vision
in dimlight |
| Thiamine |
The outer layer of cereals
like unpolished rice, wheat & millets, yeast, pulses and nuts particularly
groundnut |
Inadequacy causes Beri-Beri |
| Riboflavin |
Milk,Milk products, Eggs,
Liver, Pulses and greens |
Inadequacy causes soreness
of tongue & fissures at the angles of the mouth |
| Niacin |
Whole Cereals, Pulses,
Meat and Nuts |
Inadequacy causes dementia,
skin disorders & diarrhoea |
| Vit C |
Grapes, Oranges, Lime,
Tomato, Gooseberry, Greens & Fresh Vegetables |
Deficiency causes Scurvy
(weakness & spongy bleeding gums) |
| Vit E |
Oils from Soyabean & Sunflower,
Germs of whole grains, Nuts |
Has Anti-Oxidant Properties
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|
| Cereals (25 gm) |
These cooked items will provide 85
Kcal energy
| Carbohydrate |
19-21gm |
| Protein |
2-3 gm |
| Fat |
negligible |
|
| Idly (medium) |
1 |
| Chappati (med) |
1 |
| Idiappam |
1 |
| Rice |
1/2 cup |
| Ragi Porridge |
1/2 cup |
| Appam (med) |
1 |
| Pongal |
1/2 cup |
| Uppuma |
1/2 cup |
Bread
(med slices) |
2 |
| Dosa (med) |
1 |
| Fleshy Foods |
These cooked items will provide
| Energy |
85 Kcal |
| Carbohydrate |
nil |
| Protein |
7 - 19 gm |
| Fat |
1-14 gm |
|
| Chicken |
75 gm |
| Liver |
75 gm |
| Meat |
45 gm |
| Crab |
150 gm |
| Fish (seer) |
70 gm |
| Egg |
50 gm |
| Fruits |
|
These fruits will provide 40 K cal energy:
| Carbohydrate |
10 gm |
| Protein |
nil |
| Fat |
nil |
|
| Gooseberry |
4 - 5 |
| Apple (small) |
1 |
| Banana |
1 |
| Grapes |
20 |
| Sapota |
1 |
| Orange |
1 |
| Guava |
1 |
| Jackfruit |
3 pcs |
| Dates (dried) |
2 |
| Custard Apple |
1 |
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| Pulses (25 gm) |
These cooked items will provide
85 K cal energy
| Carbohydrate |
15 gm |
| Protein |
6 gm |
| Fat |
Negligible |
|
| Thick Dal |
1/2 cup |
| Sambar |
3/4 cup |
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| Vegetables |
These cooked items will provide
30 - 40
K cal energy
| Carbohydrate |
6 gm |
| Protein |
nil |
| Fat |
nil |
|
| Cabbage |
1/2 cup |
| Greens |
1/2 cup |
| Brinjal |
1/2 cup |
| Cucumber |
1/2 cup |
| Ridge gourd |
1/2 cup |
| Mint Leaves |
1/2 cup |
| Pumpkin |
1/2 cup |
| Ladies Finger |
1/2 cup |
| Tomato |
1/2 cup |
| Drumstick |
1/2 cup |
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| Vegetables |
These cooked items will provide 50
- 60 K cal energy
| Carbohydrate |
6 - 10 gm |
| Protein |
nil |
| Fat |
nil |
|
| Beetroot |
1/2 cup |
| Carrot |
1/2 cup |
| Sweet Potato |
1/2 cup |
| Potato |
1/2 cup |
| Double Beans |
1/2 cup |
| Field Beans |
1/2 cup |
| Tapioca |
1/2 cup |
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| Fats (10 gms) |
The following items will provide 90
K cal energy:
| Carbohydrate |
nil |
| Protein |
nil |
| Fat |
10 gm |
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| Oil |
3 tsp |
| Ghee |
2 tsp |
| Butter |
21/2 tsp |
| Dalda |
2 tsp |
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Consumer Interaction
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FAQs