food group chart

8/3/2019 Food Group Chart

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T R A I N I N G M A N U A L

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NUTRITION

NUTRITIONAL REQUIREMENTS DURING PREGNANCY

Pregnancy is physiologically and nutritionally demanding period. Adequate intake of nutritious diet is reflected in optimal weight gain during

pregnancy (10-12 Kg) by the expectant mother.

Advice to be given to Women During Pregnancy:

Eat more food during pregnancy and lactation

Eat more whole grains, sprouted grams and fermented foods

Take milk/meat/eggs

Eat plenty of fruits and vegetables

Avoid superstitions and food taboos

Do not use alcohol and tobacco

Take medicines only when prescribed

Take iron, folate and calcium supplements regularly, after 14-16 weeks of pregnancy and continue the same during lactation.

FOOD GROUPS

On the basis of the predominant nutrient contained in foodstuffs, the later are classified in to the following Food Groups (Table 1). This

grouping of foods may not be the ideal but it is practical and easy to follow. It serves as a general guide to chose a Balanced Diet. It also

provides information as to which of the different foodstuffs can be substituted for one that may be temporarily unavailable.

Table 1 : Food Groups

Major Nutrients Other Nutrients

Group I : Energy Rich Foods Carbohydrates and fats

Whole grain cereals, millets Protein, fibre, minerals calcium, iron andB-complex vitamins

Vegetable oils, ghee, butter Fat soluble vitamins(A,D,E,K), essential fat ty acids

Nuts and oilseeds Proteins, vitamins/minerals

Sugars Nil

Group II : Body Building Foods Proteins

Pulses, nuts and oilseeds B-complex vitamins, invisible fat, fibre

Milk and Milk products Calcium, vitamin A, riboflavin, vitamin B12

Meat, Fish, polutry B-complex vitamins, iron, iodine, fat

Group III : Protective Foods Vitamins and Minerals

Green leafy vegetables Antioxidants, fibre and other cartenoids

Other vegetables/fruits Fibre, sugar and antioxidants

Eggs, milk and milk products Protein and fat

and flesh foods


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Table 2 : Balanced Diet for a pregnant woman

Food Group Food stuff Amount per day

Group I : Energy Rich Foods Rice, wheat and millets +300gOil, ghee, butter etc. 30gSugar and jaggery 20g

Group II : Body Building Foods Milk, curds etc. 500mlPulses, dried beans, nuts 60gMeat, fish, egg 20g

Group III : Protective Foods Fruits 200gVegetables 350gGreen leafy vegetables 150gOther vegetables 120g

Roots and tubers 100g

Table 3 : Balanced Diet during lactation

Food Group Food stuff Amount per day

Group I : Energy Rich Foods Rice, wheat and millets 330gOil, ghee, butter etc. 30gSugar and jaggery 20g

Group II : Body Building Foods Milk, curds etc. 500mlPulses, dried beans, nuts 90gMeat, fish, egg 30g

Group III : Protective Foods Fruits 200gVegetables 350g

Other vegetables 130gRoots and tubers 120g

Table - 4 : Sample Menu for a pregnant woman

Meal time Food group Approximate serving

Breakfast Milk with sugar One cupBreak fast item 1 serving

Mid Morning Fruit One

Lunch Rice 1 KatoriChapati 2 no.

Dhal 1 KatoriVegetable curry 1 KatoriVegetable salad 7-8 slicesCurd 1 Katori

Tea Tea/Coffee 1 cupSnack item 1 serving

Dinner Rice 1 KatoriChapati 2 no.Any vegetable curry 1 KatoriDhal 1 KatoriVegetable Raita 1 Katori

Fruit Seasonal


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Table -5 : Sample Menu for a lactating woman

Meal time Food group Approximate serving

Early morning Milk with sugar One cup

Breakfast Break fast item 1 serving

Milk preparation/curd 1 cup

Mid Morning Fruit One

Lunch Rice 1 Katori

Chapati 2 no.

Dhal 1 Katori

Vegetable curry 1 Katori

Dry vegetable Katori

Vegetable salad 7-8 slicesCurd 1 Katori

Tea Milk/Milk Preparation 1 cup

Snack item 1 serving

Dinner Rice 1 Katori

Chapati 2 no.

Any vegetable curry 1 Katori

Dhal 1 Katori

Vegetable Raita 1 Katori

Fruit Seasonal

NUTRITION FOR INFANTS

From birth - till 6 months of age Exclusive breast feeding is recommended.

In cases where breast feeding is contraindicated/ lactation fails/mother is unable to breast feed the child:

Infant needs to be fed on animal milk or commercial infant formula

Milk should be boiled before being fed to the baby.

Full strength milk may be started in early neonatal period for term infants.

Infants fed on animal milk should receive supplements of Iron and Vitamin C.

The baby should receive about 120-180 ml of milk 6-8 times over the day. Sugar should be added to milk to increase its caloric

density.

While reconstituting the infant formula, the instructions given on the label should be strictly followed.

The feeds should be prepared and given using sterile cup and spoon, taking utmost care.

Use of bottle should be discouraged.

Overfeeding should be avoided in artificially fed infants to prevent obesity.

Low cost home made weaning foods are preferred. However, commercially available preparations may be used by those who can

afford them.


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For Consideration:

1. The formula milk or animal milk is not as advantageous as breast milk

2. Utmost cleanliness is required for preparation of formula feed to prevent gastro-intestinal infections

3. Traditional method of feeding with spoon and bowl is more hygienic and safer as compared to bottle.

WEANING:

It is the process of gradually introducing foods other than breast milk in a childs feeding schedule. This process starts when any food

besides mothers milk is introduced in the childs diet and is completed only when the child has been entirely put off the breast. The

introduction of supplementary foods not only ensures the fulfillment of nutritional requirements but also introduces the child gradually to the

normal family eating patterns. The supplementary foods which can be given to the child from time to time are listed below.

Table-6 : Weaning Foods for Infants

Infants age Supplementary foods Frequency of supplements

4-6 months Mashed banana, porridge from wheat flour, Start with 1 feed / day, gradually increase the

ground rice, ragi, ground millet, etc. mixed frequency to 3 feeds/day by 6th month of age.

with oil (start with only one cereal)

6-9 months Banana, mango, chikoo ripe, 4-5 times/day

Boiled egg yolk

Mashed rice with dhal (Khichri)

Mashed vegetables

Chapati softened with milk

Green leafy vegetables can be added to

dal or khichriAdd little oil to all the above preparations

9-12 months In addition to the above, 4-5 times/day

Fruit variety

(but apple, apricot or peer should be given

only after stewing)

Khichri, Idli, Upma, Chapati, curd rice

Variety of vegetables

Eggs (boiled or scrambled)

Minced meat, fish

Whenever new foods are introduced in a childs diet, the following points must be kept in mind

It is wise to continue breast milk through 6 months to 1 year when the infant receives supplementary feeding. Animal milk should not

substitute for breast milk before the age of one year. Consumption of breast milk along with age-appropriate solid foods and juicesduring the first 12 months of life allows for balanced nutrition.

Only one food should be introduced at a time.

The consistency of food should be suitable as per the childs age. Liquid supplements should be given initially and their consistency

gradually needs to be changed from liquid to semi solid and then to solid with advancing age of the child.

Food should be given in small quantities in the beginning and the amount should be gradually increased as the child develops a liking

for the food.


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The child should never be forced to eat. If the child dislikes a particular food, it should be removed from his / her diet for some time and

re-introduced at a later stage. If the child shows a persistent dislike for that food, it should not be forced upon. No food is indispensable

and some other substitute can always be given.

The childs food should not be spicy. Fried food should also be avoided.

Variety should be introduced in the childs diet to make it more appealing.

As the child grows older colour, flavor, texture and shape of the food should be given special consideration so as to attract the childs

attention.

To make the child learn to eat all types of foods and to inculcate good eating habits among children, the parents should not showpersonal prejudices and dislike towards any foods.

It is not always necessary to cook separately for the child, as the family meals can be easily modified in consistency, spicing, etc., for

the amount needed to feed the child.

Active feeding (i.e. parents should sit by the side of the child and help and encourage him / her for self feeding) should be encouraged

after one year of age

Table - 7 : Diet between 1 and 5 years

Food group Food Approximate amount

Group I : Energy Rich Foods Cereal or starchy vegetables cooked 3 times a day

Group II : Body Building Foods Milk At least 200 ml a day (dairy milk) for breast fed

infant, 500 ml (dairy milk) for others

Pulses, meat or boiled fish Once a day

Egg prepared in any form One a day or minimum of 4 eggs a week

Group III : Protective Foods Green leafy vegetables and other vegetables Twice a day

Fruits Once a day

Extra fruit may be substituted for vegetables or vice versa


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CALORIES, PROTEIN AND FAT CONTENT OF COMMON FOOD ITEMS

Table - 8 : Calories, protein and fat content of common food items (raw)

(household measures)

Item Measure Weight Energy Kcal. Protein Fatg. g. g.

Cereals

Rice 1 K 150 520 10 3

Wheat flour 1 K 90 310 11 3

Millet flour 1 K 90 300 11 3

Pulses

Bengalgram dhal 1 K 130 485 27 9

Other dhals 1 K 135 460 32 3

Whole pulses

Greengram 1 K 140 470 34 3

Cowpea (lobia) 1 K 135 440 33 4

Rajmah 1 K 120 415 27 3

Soyabean 1 K 130 530 60 27

Green leafy vegetables 5 B 100 62 3.0 0.4

Other vegetables 100 26 2.0 0.2

Roots and tubers 100 105 1.0 1.0

Nuts and Oilseeds

Almonds 10 No. 15 85 3.0 8

Cashewnuts 10 No. 15 95 3.0 8

Coconut (fresh) 1 No 115 510 5.0 50

Coconut (dry) No. 45 290 3.0 30

Groundnuts 50 No. 15 85 4.0 6

Sesame seeds 1 tsp. 3 15 0.6 1

Spices

Chillie powder 1 tsp. 7 17 1.0 1.0

Coriander seeds 1 tsp. 7 20 1.0 1.4

Cumin seeds 1 tsp. 5 18 1.0 0.5

Fenugreek 1 tsp. 6 20 1.6 0.6

Mustard seeds 1 tsp. 10 5 2.0 4.0

Garlic 6 pods 3 4 0.2 0.02Onion 1 med. 50 30 0.9 0.1

Animal foods

Milk (Buffalo) 1 K 150 ml. 175 6.0 10

Milk (cow) 1 K 150 ml. 100 5.0 6

Egg (hen) one 60 100 8.0 8.0

Mutton 100 194 18.0 13.3

Fish (lean) 100 100 18.0 1.5

Fish (fatty) 100 150 90.0 6.0

B: Bundles K: Katori tsp: teaspoon


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Contd...

Table - 9 : Approximate Nutrient Value of Common Cooked Foods

Item No. of Weight of cooked Energy Kcal. Fat Proteinserving preparationg. Kcal g. g.

I. Cereals preparation

Rice 1 K 100 110 0.1 2

Idli 1 60 75 0.1 2

Plain dosa 1 40 125 3 3

Masala dosa 1 100 200 6 4

Phulka 1 35 80 0 3

Paratha 1 50 150 4 4

Upma 1 K 130 200 9 5

Sevian upma 1 K 80 130 4 3

Bread toasted 2 slices 50 170 1 4

Poha (Awal) 1 K 100 200 9 2

Dhalia 1 K 140 165 7 5

Kichidi 1 K 100 210 7 4

Puri 1 25 80 3 2

II. Pulses preparation

Plain dhal 1 K 140 170 4 10

Sambar 1 K 160 81 2 4

Chole/Sundal 1 K 150 115 5 7

III. Vegetable preparation

With gravy 1 K 130 130 7 3Dry 1 K 100 115 7 2

Bagara Baigan 1 K 170 230 20 3

Vegetable kofta 1 K 145 220 14 4

IV. Fried snacks

Bhajji 1 7 35 3 0.5

Samosa 1 65 210 12 2

Kachori 1 45 200 12 3

Patato Bonda 1 40 100 5 3

Sago vada 1 30 100 6 1

Masala vada 1 20 56 2 2

Vada 1 20 65 3 3Dahi vada 1 80 170 9 5

Vegetable cutlet 1 30 70 5 1

V. Chutneys

Coconut / groundnuts / til / coriander 1tbsp 25 64 5 3

Tomato 1tbsp 20 10 0.3 0.3


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VI. Non- Vegetarian preparations

Boiled egg 1 50 86 7.0 7.0

Omlette 1 65 155 14.0 7.0

Fried egg 1 50 155 14.0 7.0

Mutton curry 1 K 145 240 18 10

Chicken curry 1 K 125 260 15 26

Fish (fried) 2 pieces 85 220 12 18

VII. Bakery products

Biscuits 2 40 220 14 3

Cake 1 40 220 13 3

Vegetable puff 1 60 170 10 3

VIII. Sweets

Laddu, burfi etc. 1 60 250 15 8

Halwa (Suji) 1 K 130 430 20 3Double ka meetha 1 K 105 280 18 4

Custard/puddings 1 K 110 180 6 5

Chikki 2 60 300 12 8

Jam/Jelly 1 tsp. 7 20 0.04 0.04

K= Katori tbsp= tablespoon, tsp= teaspoon.

Calories and fat will depend on sugar and oil/ghee added.

Table -10 : Salads and Calories

Item No. Weight K.cals.(Medium size) g.

Beetroot 1 65 30

Cabbage 1 250 70

Carrot 1 40 20

Cucumber 1 90 12

Lettuce 6 bundles 100 20

Onion 1 50 25

Radish 1 60 10

Tomato 1 50 10

Turnip 1 100 30

Approximately 300-400 g. of a salad combination carries 100 calories. Wash vegetables thoroughly and use either raw or after a short exposure to steam

in pressure cooker.


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Table-11 : Fruits and Calories

Item No./Quantity Weight (g.) K.cals.

Apple 1 100 65

Banana 1 80 90

Grapes 30 100 70

Guava 1 100 50

Jack fruit 4 pieces 100 90

Mango 1 250 180

Mosambi/orange 1 100 40

Papaya 1 piece 250 80

Pineapple 1 piece 100 50

Sapota 1 80 80

Custard apple 1 130 130

Watermelon/ Muskmelon 1 piece 100 15

One banana is equal in terms of calories to two apples or two guavas or two mosambi or 8 pieces of watermelon.

A mango is equal in terms of calories to 3 apples.

Table-12 : Beverages and Calories

Item Measure Quantity (ml) K.cals.

Coffee 1 cup 150 100

Tea 1 cup 50 60

Carbonated beverages 1 bottle 200 150Fresh lime juice 1 glass 200 60

Squash 1 glass 200 80

Syrups (sherbet) 1 glass 200 200

Table-13 : Calorie needs of children

Weight upto first 10kg 100 K.cal / kg

Weight upto first 10 - 20kg 1000 K.cal + 50 K.cal for each kg beyond 10 kg

Weight upto first 20 - 30kg 1500 K.cal + 20 K.cal for each kg beyond 20 kg

Table-14 : A rule of thumb for calorie requirement is

100 K.cal / kg in first year; add 100 K.cal for each subsequent year

Example :

a) A child 9 month old weighing 8.5 kg requires 850 K.cals / day

b) A 5 year old child needs : 1000 K.cal for Ist year and 400 K.cals for extra four years i.e. a total of 1400 K.cals.

Given the above guidelines the parents can choose a suitable menu for child. The figures are average figures and individual variation in intake is expected.


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Contd...

Vitamin Deficiencies

Deficiency Features Dietary supplement

Vitamin B1(Thiamine ) Beri Beri Milk, whole grain cereals, wheat gram,

Occurs where people consume Early: Fatigue, apathy, irritability, drowsiness, poor mental pulses, oil seeds, nuts specially

polished rice as major food item. concentration, anorexia, nausea, abdominal discomfort groundnut, meat, f ish & eggs

Occurs in three forms namely:

Wet:

Child looks undernourished, pale, edematous with dyspnoea,

vomiting& diarrhea

Heart weak, enlarged

Dry:

Peripheral neuritis. Tingling, burning & paraesthesia of toes and

feet, decrease deep tendon reflexes, loss of vibration sense,

tenderness & cramping of leg musclesInfantile:

Seen in infants of 2 - 4 months of age with thiamine deficient mother

Opthalmoplegia, polyneuritis, ataxia and mental deterioration

Vitamin B2(Riboflavin) Ariboflavinosis Milk, peas, beans, meat, egg & green

Cracking of skin at the corners of mouth leafy vegetables.

Soreness and inflammation of mouth & tongue

Eyes- Photophobia, Conjunctivitis, Keratitis, Lachrymation

Retarded Growth in children Seborrheic dermatitis

Vitamin B4(Niacin) Pellagra -Three Ds Beans, fish, potato, tomato, eggs,

Dermatitis- bilaterally symmetrical, occurs only on surfaces green vegetables, meat, poultry.

exposed to sunlight such as back of hands, lower legs,

face & neck

Diarrhea

Dementia Irritability, delirium, hallucinations, disorientation

Swelling & redness of gums & tongue

Vitamin B6(Pyridoxine) Seizures Milk, liver, meat, egg yolk, fish, whole

Lack of pyridoxine, a coenzyme Peripheral neuritis grain cereals, legumes, vegetables.

usually becomes noticeable within Dermatitis

the first 12 months of l ife in infants Anemia

Vitamin B7 (Biotin) Dry skin, seborrheic dermatitis Biotin tabletsDeficiency occurs rarely Fungal infections

Rashes- red patchy near mouth

Fine & brittle hair

Hair loss

If untreated- hyperesthesias & paraesthesias

Vitamin B9(Folate) Loss of apetitie, weight loss Milk, liver , meat, egg, fruits, cereals

Commonly seen during pregnancy Weakness, headache Folic acid tablets.

& lactation Irritability, behaviour disorders

Womengive birth to low birth weight baby, premature infants,

infants with neural tube defects

DEFICIENCY DISEASES


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Contd...

Growth retardation in children

Megaloblastic anemia in adults

Vitamin B12 Megaloblastic anemia Liver, kidney, meat, fish, eggs, milk & Tiredness, decreased mental work capacity, decreased cheese

concentration, irritability.

Sub acute combined degeneration of spinal cord- numbness,

ataxic gait

Vitamin A (Retinol) Night blindness- inabilty to see in dim light or dark room Animal Foods- liver, eggs, butter,

Conjunctival Xerosis- conjunctiva appears dry, not wet, milk, f ish & meat

muddy and wrinkled Plant Foods- green leafy and cloured

Bitot spots- triangular, pearly-white or yellowish foamy spots vegetables such as spinach,pumpkin,

on the bulbar conjunctiva on either side of cornea. carrots, coloured fruits like papaya,

Corneal Xerosis- cornea appears dull, dry, becomes opaque. mango.

Keratomalacia- liquifecation of cornea i.e. cornea becomes Cod liver oilsoft, may burst leading to collapse of eye & loss of vision

Extra ocular manifestation- follicular hyperkeratosis, anorexia

& growth retardation.

Vitamin D (Calciferol & Rickets in children Animal Foods- liver, eggs, butter, milk,

cholecalciferol) Occur in children of age 6 mon.- 2 yrs fatty fish & meat, fish liver oils.

Growth faliure, bone deformity, muscular hypotonia, tetany

& convulsions

Bony deformities - wide wrists, curved legs, deformed pelvis, Exposure to sunlight enhances

pigeon chest, Harrisons sulcus, rickety rosary, kyphoscoliosis. production of Vitamin D in the body.

Milestones like walking, teething delayed

Osteo-malacia in adults Commonly occurs in women during pregnancy & lactation.

Bones- soft, deformed , painful, tends to fracture easily

Bones commonly affected- pelvic girdle, ribs, femur

Vitamin E (Tocopherol) Neurological problems like spinocerebellar ataxia, Avocado, nuts, almonds, seeds,

myopathies. vegetable oils, wheat germ, milk,

Anemia due to oxidative damage of Red Blood Cells asparagus

Fat absorption in intestine delayed resulting in greasy stools

Chronic diarrhea, bloating

Vitamin K Stomach pains Dark green vegetables, cows milk

Risk of massive uncontrolled bleeding

Vitamin C (Ascorbic acid) Scurvy Fresh fruits, citrus fruits (lemons,

Swollen & bleeding gums oranges, grape fruits), green leafy

Subcutaneous bruising or bleeding into the skin or joints vegetables, germinating pulses, amla,

Loosening of teeth gooseberry, guavas, tomatoes,

Delayed wound healing potatoes, cabbage.

Anemia, weakness


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Contd...

Mineral deficiencies

Deficiency Feature Dietary Supplement

Iron Anemia Meat, liver, green leafy vegetables like

Fatigue, pallor, irritability spinach & fruits like apple, banana,

Weakness guava.

Pica Jaggery (gur)

Brittle or grooved nails

Plummer-Vinson syndrome: painful atrophy of the mucous

membrane covering the tongue, pharynx and oesophagus

Impaired immune function

Iodine Cretinism in in neonates and young children Sea foods, milk, meat

Poor activity (lethargy) vegetables, cereals, iodized salt

Abnormal physical growth

Mental disability Deaf- mutism

Squint

Disorder of stance & gait

Constipation

Hypothyroidism

Goitre - abnormal enlargement of thyroid gland in older

children and adults

Neck swollen, Increased body weight, subnormal intellegence,

excessive weight gain, stunting

Calcium Seizure in neonates and infants

Tetany in older children and adults. Perioral anesthesia, cataracts, papilledema, and laryngeal Milk, curd, cheese, green leafy

stridor vegetables, cereals & millets.

Acute hypocalcemia - prolongation of the QT interval in the

ECG, which may lead to ventricular dysrhythmias. It also

causes decreased myocardial contractility, leading to

congestive heart failure, hypotension and angina.

Irritability

Zinc Women Meat, chicken, fish, milk, cheese,

Spontaneous abortion peanuts, beans, whole grain cereals,

Congenital malformation- anencephaly potato, yoghurt

Low birth weight baby Intrauterine death

Preterm delivery

Children

Faliure of growth

Sexual infantilism in adolescents

Delayed wound healing

Loss of taste

Hair loss

Wasting of body tissues

Leukonychia- white spots on finger nails

Loss of appetite


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Carbohydrate and Protein deficiencies

Deficiency Feature Dietary Supplement

Protein Energy Malnutrition Marasmus Animal sources- Milk, meat, fish, eggs, Failure to gain weight cheese

Weight loss resulting in emaciation

Irritability, listlessness Vegetable sources- wheat, gram,

Hair sparse, easily pluckable, de-pigmented peanuts, soyabean, cereals, oil seed

Weight for height very low cakes, jaggery

Obvious muscle wasting, atrophy and atonia

Severe loss of subcutaneous fat

Loss of fat from sucking pads of the cheeks may occur

late in infants

Face may retain a relatively normal appearance as

compared to rest of the body, eventually becoming shrunken

and shriveled.

Constipation or starvation diarrhea frequent small stool

containing mucus

Temperature subnormal

Low pulse volume

Kwashiorkor

Lethargy, apathy, irritability

Inadequate growth

Lack of stamina

Loss of muscle tissue

Increased susceptibility to infections Vomiting

Diarrhea

Anorexia

Flabby subcutaneous tissues

Edema develops early and may mask failure to gain weight.

Edema is often present in internal organs before it is

recognized on face and limbs

Flaky paint or crazy pavement dermatitis darkness of skin

but not in areas exposed to sunlight.

Desquamation of skin followed by De-pigmentation

Hair sparse and thin, may become streaky red or gray, can

be pulled out easily


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food group chart

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