NUTRITIONAL GUIDE

NUTRITIONAL GUIDE

Carbohydrates To supply food energy & help body use nutrients.Food Sources Cereals-rice, chappati, pohe, rawa, maida, potato, corn,sugar,jam, honey, jaggery,dry fruit, bananas.Deficiency leads to Insufficient energy-lead to ‘marasmus’ in children and loss of weight in adults.

Proteins Build & repair tissues & fight infections.Food Sources Milk,curd,lassi, cheese,dals, dry bean,ground nuts, other nuts, and oil seeds, breads, cereals & grains.Deficiency leads to Growth retardation ,loss of weight, anemia, infection, lethargy & fatigue.

Fats Supply food energy Food Sources Fat & oil,ghee,buttercrea m,
vanaspati.Deficiency leads to Impaired absorption & skin disease.

Calcium To build bones & teeth, clotting of blood .Food Sources Milk, curd, cheese, dry ragi, sesame seeds, leaves of colocasia, chawli, drumstick & radis.Deficiency leads to Pain in bones of legs and back, weakness & easy susceptibility to bone fractures.

Phosphorus To build bones & teeth, clotting of blood .Food Sources Milk, curd, cheese, dry ragi, sesame seeds, leaves of colocasia, chawli, drumstick & radis.Deficiency leads to Pain in bones of legs and back, weakness & easy susceptibility to bone fractures.

Iron Form haemoglobin.Food Sources Dark green leafy vegetables,whole cereals,ragi, bajra,dals, dry beans. Deficiency leads to ‘Anaemia’.

Iodine Component of thyroxine Food Sources Iodized salt.Deficiency leads to Goitre,child phys.& mental retard.

Vitamin A Growth & development.Food Sources Dark green &yellow vegetables, radish tops, spinach, carrot, mango, papaya, ghee, butter.Deficiency leads to Night blindness & ulceration of cornea in eyes, low resistance to infections.

Vitamin B Appetite &healthy nervous system. Food Sources Whole wheat products, dals, parboiled rice, fresh peas and beans.Deficiency leads to Affect the nervous system, gastro intestinal & cardio vascular systems.

Vitamin C Resist infection, healing of wounds.Food Sources Amla, guava, cashew apple, drumstick leaves, cabbage, radish tops, citric fruit, tomato.Deficiency leads to Swelling, infection and bleeding of gums with fever,vomiting & cartilage.

Vitamin D Strong bones & teeth.Food Sources Sunlight, butter.Deficiency leads to Weakening of the skeletol system.

Vitamin E Preserve fatty acid,vit.A, C.Food Sources Vegetable oil,cereal,legume & pulse,nut & oilseed,dark green leafy veg.Deficiency leads to Health Deficiency.

Vitamin K Help blood clotting.Food Sources Green leafy vegetable,tomato,
cauliflower, milk.Deficiency leads to Delayed wound healing.


Water helps to Digest food, regulate body temp.& body pH.
Food Sources Water, tea, coffee, juices, buttermilk, lassi, coconut water.
Deficiency leads to Dehydration , fatigue & headache.