Vitamins

Vitamins are organic compounds that the body needs for the maintenance of good health and for growth. By convention, the name vitamin is reserved for certain nutrients that the body cannot manufacture and therefore must get from food.

Vitamins contain no useful energy for the body but they do link and regulate the sequence of metabolic reactions that release energy within the food we consume. Vitamins cannot be made in the body and must be obtained in our diet. A well balanced diet provides an adequate quantity of all vitamins regardless of age and level of physical activity.

The two types of vitamins are classified by the materials in which they will dissolve. Fat-soluble vitamins -- vitamins A, D, E and K -- dissolve in fat before they are absorbed in the blood stream to carry out their functions. Excesses of these vitamins are stored in the liver. Because they are stored, they are not needed every day in the diet.

By contrast, water-soluble vitamins dissolve in water and are not stored; they are eliminated in urine. We need a continuous supply of them in our diets. The water-soluble vitamins are the B-complex group and vitamin C. In contrast to the fat-soluble vitamins, the water-soluble vitamins are not easily stored by the body. They are often lost from foods during cooking or are eliminated from the body.

Fat soluble vitamins should not be consumed in excess as they are stored in the body and an excess can result in side effects. An excess of vitamin A may result in irritability, weight loss, dry itchy skin in children and nausea, headache, diarrhea in adults.

An excess of water soluble vitamins should not result in any side effects as they will disperse in the body fluids and voided in the urine.

Water Soluble Vitamins

B-complex vitamins and vitamin C are water-soluble vitamins that are not stored in the body and must be replaced each day. There are eight of them, namely; B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), niacin (nicotinic acid), B12, folic acid, pantothenic acid, and biotin. The water-soluble vitamins, inactive in their so-called free states, must be activated to their coenzyme forms.

The water-soluble vitamins are absorbed in our intestine, pass directly to the blood, and are carried to the tissues in which they will be utilized. Vitamin B12 requires a substance known as “intrinsic factor for absorption".

Water-soluble vitamins usually are excreted in the urine on a daily basis. Thiamine (B1), riboflavin (B2), pyridoxine (B6), ascorbic acid (C), pantothenic acid, and biotin appear in urine as free vitamins Tissue storage capacity of water soluble vitamins is limited and, as the tissues become saturated, the rate of excretion increases sharply. This keeps us from overdosing but this is also why we need to take these vitamins daily. Unlike the other water-soluble vitamins, however, vitamin B12 is excreted solely in the feces. Some folic acid and biotin is also normally excreted in this way. Although fecal excretion of water-soluble vitamins (other than vitamin B12, folic acid, and biotin) occurs, their source probably is the intestinal bacteria, which synthesize the vitamins, rather than vitamins that we have eaten and used.

The effects of the water-soluble vitamins are obvious in many parts of the body. They act as coenzymes to help the body obtain energy from food. They also are important for normal appetite, good vision, healthy skin, healthy nervous system and red blood cell formation.
We need a continuous supply of them in our diets to ensure proper health and nutrition.

Fat Soluble Vitamins

Fat-soluble vitamins are absorbed, together with fat from the intestine, into the circulation. Once absorbed into the circulation these vitamins are carried to the liver where they are stored.
Vitamins A, D, E and K make up the fat soluble vitamins. Vitamins A, D and K are stored in the liver and vitamin E is distributed throughout the body's fatty tissues.

This storage capability makes the fat-soluble vitamins potentially toxins. Care should be exercised when taking the fat-soluble vitamins. The fat-soluble vitamins, especially vitamin A, should be consumed with care because of their storage capabilities. They have the potential of building up to harmful levels.

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Audio

List of FAT foods

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Fat Intake

The acceptable range for fat intake:About 10-30 per cent of energy intake, which for a 35-55 year old man would be 30-80 grams of fat per day, and for a 35-55 year old woman would be 20-60 grams of fat per day.

Fat Food Charts

Cereals, Cakes, biscuits	FAT Content
Barley, pearled, bolied(200 grams or 1 cup)	2 grams
Wheat flour, whole-grain(1 cup)	18 grams
Rice, white, raw(1 cup)	18 grams
Rice, fried(100 grams)	9 grams
Oatmeal, Ckd, Rg, Qck, Inst, W/OSAL1(1 cup)	2 grams
Whole-Wheat Bread(1 Slice)	1 grams
Popcorn, Plain, Unsalted(100 grams)	4 grams
Biscuit, Chocolate(100 grams)	28 grams
Biscuit, Cream Filled(100 grams)	25 grams
Bread, brown, slice(100 grams)	2 grams
Macaroni, Cooked, Firm(1 cup)	1 grams
Bread, white, slice(1 cup)	2 grams
Fruitcake(100 grams)	13 grams
Cheesecake(100 grams)	35 grams
Cake, Plain(100 grams)	17 grams
Pancake, plain(100 grams)	16 grams
Cake, sponge(100 grams)	27 grams
Chapati(100 grams)	13 grams
Muesli(100 grams)	20 grams
Pasta, Macaroni, boiled(100 grams)	1 grams
Pastry, flaky(100 grams)	41 grams
Pizza, Cheese, tomato(100 grams)	12 grams

Milk and milk products, cheeses, desserts	FAT Content
Milk, Cond, Whole, Sweet(100 grams)	9 grams
Milk, dried, Whole(100 grams)	26 grams
Milk, Goat(100 grams)	5 grams
Yoghurt, Plain(100 grams)	4 grams
Yoghurt, Flavored(100 grams)	4 grams
Soya Milk, Full FAT(100 grams)	24 grams
Chocolate Milk, Regular(1 cup)	8 grams
Chocolate Milk, LowFat 2%(1 glass)	8 grams
ButterMilk, Fluid(1 cup)	2 grams
MilkShake, Flavored(100 grams)	5 grams
Cheese, Camembert(100 grams)	23 grams
Ice Cream(100 grams)	7 grams
Pudding, Chocolate(5 oz)	11 grams
Milk Pudding(100 grams)	4 grams
Sponge Pudding, steamed(100 grams)	16 grams
Trifle(100 grams)	6 grams
Apple Pie(1 piece)	18 grams
Fruit Pie(100 grams)	16 grams
Custard(100 grams)	4 grams
Butterscotch(100 grams)	8 grams
Caramel(100 grams)	11 grams
Chocolate square, Milk(100 grams)	30 grams
Fruit and Honey bar(100 grams)	31 grams
Toffy, Mixed(100 grams)	17 grams
Custard tart(100 grams)	17 grams
Doughnuts(100 grams)	16 grams
Eclair(100 grams)	24 grams
Cheeseburger(1 sandwitch)	15 gram
Cheese, Mozarella, skim(1 oz)	5 grams
Cheese, Cheddar(100 grams)	34 grams
Cheese, Parmesan (100 grams)	30 grams
Cottage Cheese(100 grams)	4 grams
Cheese, Swiss(100 grams)	29 grams
Cream Cheese(100 grams)	47 grams
Cheese Spread(100 grams)	23 grams
Cheese, Processed(100 grams)	25 grams
Cauliflower cheese(100 grams)	8 grams
Cheese, Souffle(100 grams)	19 grams
Macaroni Cheese(100 grams)	10 grams
Cream, 35% FAT(100 grams)	38 grams

FATs and Oil	FAT Content
Butter, salted(100 grams)	81 grams
Peanut Butter(100 grams)	54 grams
Lard(100 grams)	100 grams
Margarine(100 grams)	80 grams
Peanut Oil(1 TBSP)	14 grams
Olive Oil(1 TBSP)	14 grams
Sunflower Oil(1 TBSP)	14 grams
Safflower Oil(1 TBSP)	14 grams
Corn Oil(1 TBSP)	14 grams
Soyabean Oil(1 Cup)	218 grams

Nuts	FAT Content
Almonds(100 grams)	54 grams
Brazil nuts(100 grams)	62 grams
Cashews, Roast(100 grams)	47 grams
Chestnuts(100 grams)	3 grams
Coconut, Desiccated(100 grams)	62 grams
Hazlenuts(100 grams)	36 grams
Macadamia nuts(100 grams)	74 grams
Peanuts, Raw, in shells(100 grams)	34 grams
Peanuts, roasted, salted(100 grams)	49 grams
Pistachio nuts, shelled(100 grams)	54 grams
Walnuts(100 grams)	52 grams
Apricot, dry(1 cup)	1 grams

Eggs	FAT Content
Egg, boiled(100 grams)	11 grams
Egg, fried(100 grams)	20 grams
Egg, Scrambled(100 grams)	23 grams
Omlette(100 grams)	16 grams
Egg, Poached(100 grams)	12 grams

Fruit	FAT Content
Avocado pear(100 grams)	22 grams
Banana, sliced(1 cup)	1 grams
Coconut, raw(1 piece)	15 grams
Strawberries, raw(1 cup)	1 grams
Olives (100 grams)	9 grams
Watermelon, raw(1 piece)	2 grams

Fish and Sea foods	FAT Content
Crab, bolied (100g)	5 grams
Cod, baked (100g)	1 gram
Cod, fried in batter (100g)	10 grams
Salmon (100g)	8 grams
Sardines, canned (100g)	28 grams
Tune, canned in oil (100g)	22 grams
Whiting, crumbed, fried (100g)	10 grams
Prawn, boiled (100g)	2 grams
Lobster, bolied (100g)	3 grams
Oysters, raw (100g)	1 grams
Haddock, fried (100g)	8 grams

Meat and Meat Products	FAT Content
Bacon, rashers, middle, fried (100g)	42 grams
Bacon, grilled (100g)	35 grams
Beef, fillets, steak, grilled (100g)	9 grams
Beef, stew (100g)	8 grams
Beef burger, frozen, fried (100g)	17 grams
Chicken, boiled(100g)	7 grams
Chicken crumbed, no bone(100g)	22 grams
Chicken roast(100g)	24 grams
Chicken livers, fried(100g)	11 grams
Duck, roast(100g))	29 grams
Ham, Canned(100g)	5 grams
Hamburger (100g)	10 grams
Lamb, bolied (100g)	9 grams
Lamb, chops, grilled (100g)	23 grams
Cutlets, grilled (100g)	20 grams
Meat Pie(100g)	14 grams
Pork chopped, grilled (100g)	19 grams
Leg, roast(100g)	20 grams
Pork, fried(100g)	25 grams
Pork, grilled (100g)	25 grams
Pork Pie (100g)	27 grams
Turkey, roast (100g)	7 grams
Veal, cutlet, fried (100g)	8 grams
Veal, fillet, roast (100g)	12 grams
Rabbit, stewed (100g)	4 grams
Salami, slices (100g)	45 grams
Sausage, liver (100g)	27 grams
Sausages, beef, fried (100g)	18 grams

Vegetables	FAT Content
Mushrooms, raw(100g)	1 grams
Mushrooms, fried(100g)	22 grams
Mung, cooked dahl(100g)	4 grams
Soya, boiled(100g)	6 grams
Chickpeas, cooked dahl(100g)	3 grams
Eggplant, baked(100g)	5 grams
Lentils, split, boiled(100g)	1 grams
Onions, fried(100g)	33 grams
Potato, mashed(100g)	5 grams
Potato, roast(100g)	5 grams
Potato chips, fresh, fried(100g)	11 grams
Potato, crisp(100g)	36 grams
Sweet potato, bolied(100g)	1 grams
Tomato, fried(100g)	6 grams
Spinach, leaves, boiled(100g)	1 grams

Sauces and Condiments	FAT Content
Curry Powder(100g)	10 grams
Chilli Sauce(100g)	6 grams
Barbecue Sauce(100g)	7 grams
Ginger, ground(100g)	3 grams
French dressing(100g)	73 grams
Mayonnaise (100g)	79 grams
Mustard Powder (100g)	29 grams
Pepper (100g)	7 grams
Pickles (100g)	1 gram
Salad cream (100g)	27 grams
Sesame seeds (100g)	29 grams
Soy Sauce (100g)	1 gram
Tartare sauce (100g)	54 grams
Tomato sauce (100g)	5 grams

Beverages	FAT Content
Cocoa Powder(100g)	22 grams
Drinking Chocolate (100g)	6 grams
Milo (100g)	10 grams
Ovaltine (100g)	3 grams

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Audio

Types of FAT in food

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There are mainly two types of FAT, unsaturated and saturated.


Unsaturated FAT

An unsaturated fat is a fat or fatty acid in which there are one or more double bonds in the fatty acid chain. Where double bonds are formed, hydrogen atoms are eliminated. The greater the degree of unsaturation in a fatty acid (ie, the more double bonds in the fatty acid), the more vulnerable it is to lipid peroxidation (rancidity). Antioxidants can protect unsaturated fat from lipid peroxidation. Unsaturated fats also have a more enlarged shape than saturated fats.
Examples of unsaturated fats are palmitoleic acid, oleic acid, linoleic acid, and arachidonic acid. Foods containing unsaturated fats include avocado, nuts, and soybean, canola, and olive oils. Meat products contain both saturated and unsaturated fats.

Unsaturated FATs are
1. Monounsaturated fat
2. Polyunsaturated fat
3. Trans fat
4. Omega: 3, 6, 9

Monounsaturated FAT

Monounsaturated fats are fatty acids with one double-bonded carbon in the molecule, with all of the others single-bonded carbons, in contrast to polyunsaturated fatty acids which have more than one double bond.
The most common monounsaturated fatty acids are palmitoleic acid (16:1 n−7) and oleic acid (18:1 n−9).

Monounsaturated fats are found in natural foods like nuts and avocados, and are the main component of olive oil (oleic acid). They can also be found in grapeseed oil, ground nut oil, peanut oil, flaxseed oil, sesame oil and corn oil. Canola oil is 57%−60% monounsaturated fat and olive oil is about 75% monounsaturated fat.

Polyunsaturated FAT

Polyunsaturated fat is an abbreviation of polyunsaturated fatty acid. That is a fatty acid in which more than one double bond exists within the representative molecule.
Polyunsaturated fat can be found mostly in grain products, fish and sea food (herring, salmon, mackerel, halibut), soybeans, and fish oil. Foods like mayonnaise and soft margarine may also be good sources, but you should always check the nutritional label first. Polyunsaturated fat is necessary for the body and protects against illness.

Although polyunsaturated fats protect against cardiovascular disease by providing more membrane fluidity than monounsaturated fats, polyunsaturated fats are more vulnerable to lipid peroxidation (rancidity) than monounsaturated fats. Some studies have shown that consuming high amounts of polyunsaturated fat may increase the risk of an individual developing cancer.On the other hand, monounsaturated fatty acids (like unsaturated fats) promote insulin resistance, whereas polyunsaturated fatty acids are protective against insulin resistance.

Polyunsaturated fat, along with monounsaturated fat are "healthy fats," the amount of which in one's daily diet should be near 45 g (in a 2000 calorie-per-day diet).

Trans FAT

Unlike other fats, trans fats are neither required nor beneficial for health.[1] Eating trans fat increases the risk of coronary heart disease.[2] For these reasons, health authorities worldwide recommend that consumption of trans fat be reduced to trace amounts. Trans fats from partially hydrogenated oils are generally considered to be more of a health risk than those occurring naturally.
Trans fats occur naturally in the milk and body fat of ruminants (such as cows and sheep) at a level of 2-5% of total fat.[4] Natural trans fats, which include conjugated linoleic acid and vaccenic acid, originate in the rumens of these animals.
It is found in the fast food, snack food, fried food etc. It has been established that trans fats in human milk fluctuate with maternal consumption of trans fat, and that the amount of trans fats in the bloodstream of breastfed infants fluctuates with the amounts found in their milk.

Omega-3

Omega-3 fatty acids are a family of polyunsaturated fatty acids which have in common a carbon-carbon double bond in the ω-3 position.

Important omega-3 fatty acids in nutrition are: α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The human body cannot synthesize omega-3 fatty acids de novo, but can synthesize all the other necessary omega-3 fatty acids from the simpler omega-3 fatty acid α-linolenic acid. Therefore, α-linolenic acid is an essential nutrient which must be obtained from food, and the other omega-3 fatty acids which can be either synthesized from it within the body or obtained from food are sometimes also referred to as essential nutrients.

The most widely available source of EPA and DHA is cold water oily fish such as wild salmon, herring, mackerel, anchovies and sardines. The oil from these fish have a profile of around seven times as much omega-3 as omega-6. Farmed salmon, being grain fed, have a higher proportion of omega-6 than wild salmon. Other oily fish such as tuna also contain omega-3 in somewhat lesser amounts.

Flax (aka linseed) (Linum usitatissimum) and its oil are perhaps the most widely available botanical source of omega-3. Flax like chia, contains approximately three times as much omega-3 as omega-6.

Other sources are eggs and meat. Meat from grass-fed animals is often higher in omega-3 than meat from the corresponding grain-fed animal. Commercially available lamb is almost always grass-fed, and subsequently higher in omega-3 than other common meat sources. Milk and cheese from grass-fed cows may also be good sources of omega-3.

palm fruit also contains omega-3 fatty acids.

Walnuts are also a good source, as they are one of few nuts that contain a meaningful amount of omega-3s.

Omega-3 fatty acids in fish oil, fish and seafood lower the total amount of fat in the blood, which can lower blood pressure and decrease the risk of getting cardiovascular diseases.

Omega-6

Omega-6 fatty acids are fatty acids where the term "omega-6" signifies that the first double bond in the carbon backbone of the fatty acid, occurs in the omega minus 6 position; that is, the sixth carbon from the end of the fatty acid.
Linoleic acid (18:2), the shortest chain omega-6 fatty acid is an essential fatty acid. Arachidonic acid (20:4) is a physiologically significant n-6 fatty acid and is the precursor for prostaglandins and other physiologically active molecules.

Dietary sources of omega-6 fatty acids include:
cereals
whole-grain breads
most vegetable oils
eggs and poultry
baked goods.[2]

Omega-6 fatty acids in sunflower oil and safflower oil also reduce the risk of cardiovascular disease, but can contribute to allergies and inflammation.

Omega-9

Omega-9 fatty acids are a class of unsaturated fatty acids which have a C=C double bond in the ω-9 position.
Two commercially important ω-9 fatty acids are:

Oleic acid (18:1 ω-9) which is a main component of olive oil and other monounsaturated fats.

Erucic acid (22:1 ω-9) which is found in rapeseed, wallflower seed, and mustard seed.

Others are
eicosenoic acid
mead acid
nervonic acid

Saturated FAT

Saturated fat is fat that consists of triglycerides containing only saturated fatty acids. Saturated fatty acids have no double bonds between the carbon atoms of the fatty acid chain; hence, they are fully saturated with hydrogen atoms. There are several kinds of naturally occurring saturated fatty acids, their only difference being the number of carbon atoms - from 1 to 24. Some common examples of saturated fatty acids are butyric acid with 4 carbon atoms (contained in butter), lauric acid with 12 carbon atoms (contained in breast milk, coconut oil, palm oil), myristic acid with 14 carbon atoms (contained in cow milk and dairy products), palmitic acid with 16 carbon atoms (contained in meat) and stearic acid with 18 carbon atoms (also contained in meat and cocoa butter).
Foods that contain a high proportion of saturated fat are butter, ghee, suet, tallow, lard, coconut oil, cottonseed oil and palm kernel oil, dairy products (especially cream and cheese), meat, and some prepared foods.

Interesterified FAT

Interesterified fats are oils (such as soybean oil) that have been chemically modified. This is done in order to make them more solid, less liable to go rancid and more stable for applications such as deep frying. The interesterification process is used as an alternative to partial hydrogenation, which results in trans fats. However, research indicates that interesterified fats may pose health risks, some greater in magnitude than trans fats.

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Importance of FAT

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Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. They also serve as energy stores for the body. Fats are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy.
Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats.

Fat serves as a useful buffer towards a host of diseases. When a particular substance, whether chemical or biotic -- reaches unsafe levels in the bloodstream, the body can effectively dilute -- or at least maintain equilibrium of -- the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized and/or removed from the body by such means as excretion, urination, accidental or intentional bloodletting, sebum excretion, and hair growth.

It’s not recommended to remove fat completely from diet. At the very least, a minimal amount of fat is needed for the body, and especially the brain, which uses fats. People who do not consume any kind of fat are more prone to brain diseases such as alzheimers.

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What is FAT

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Fats consist of a wide group of compounds that are generally soluble in organic solvents and largely insoluble in water. Fat is mainly present in food in a form called 'triglycerides'. Triglycerides consist of glycerol and three ('tri') fatty acids. Fatty acids are long-chained molecules having a methyl group at one end and a carboxylic acid group at the other end. Industrially, fatty acids are produced by the hydrolysis of the ester linkages in a fat or biological oil (both of which are triglycerides), with the removal of glycerol. Fatty acid fluidity increases with increasing number of double bonds. Food may contain other fats, such as cholesterol and phospholipids, in addition to triglycerides. Lecithin is a phospholipid, made up of glycerol, choline and fatty acids, which again may be mainly saturated or polyunsaturated. Fats may be either solid (Lauren) or liquid at normal room temperature, depending on their structure and composition. Although the words "oils", "fats" and "lipids" are all used to refer to fats, "oils" is usually used to refer to fats that are liquids at normal room temperature, while "fats" is usually used to refer to fats that are solids at normal room temperature. "Lipids" is used to refer to both liquid and solid fats.


If we are very physically active and in need of energy then fat can be a useful source of the energy. Conversely, if we are physically inactive, too much fat in our diet can lead to overweight.
Fat also confers texture and flavour on food, enhancing its palatability. Many flavours are fat soluble; unfortunately it is these desirable properties that encourage over-eating.

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Protein enriched foods

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Sources of Protein

Proteins that contain all the essential amino acids in approximately the right proportions for your body's requirements are sometimes called 'high-biological-value' proteins. These are found in foods that are derived from animals: meat, fish, eggs, milk and dairy products.

List of protein foods

Cereals, Cakes, biscuits	Protein Content
Barley, pearled, raw(200 grams or 1 cup)	19.82 grams
Wheat flour, whole-grain(120g or 1 cup)	16.44 grams
Oat bran, raw(94g or 1 cup)	16.26 grams
Rice, White, raw(1 cup)	12 grams
Spaghetti, cooked, firm(1 cup)	7 grams
Oatmeal, Ckd, Rg, Qck, Inst, W/OSAL1(1 cup)	6 grams
Whole-Wheat Bread(1 Slice)	3 grams
Mixed Grain Bread(1 Loaf)	45 grams
Corn Flakes(1 oz)	2 grams
Popcorn, Air-popped, Unsalted(1 cup)	1 grams
Macaroni, Cooked, Firm(1 cup)	7 grams
Noodles, Chowmein, Canned(1 cup)	6 grams
Fruitcake, Dark(1 cake)	74 grams
Cheesecake(1 cake)	60 grams
White cake w/ Wht Frstng, Comml1(1 cake)	43 grams
Pancake, plain(1 pancake)	2 grams
Vanilla Wafers(10 cooke)	2 grams
Baking Powder Biscuits, Refrgdogh1(1 biscuit)	1 grams
Cheese Crakers, plain(10 crack)	1 grams

Milk and milk products, cheeses, desserts	Protein Content
Milk(1 glass)	6.3 grams
Soya Milk, Plain(200 ml)	6 grams
Chocolate Milk, Regular(1 cup)	8 grams
Chocolate Milk, LowFat 2%(1 glass)	8 grams
ButterMilk, Fluid(1 cup)	8 grams
Low-Fat Yoghurt, Plain(150 grams)	8 grams
Low-Fat Yoghurt, Fruit(150 grams)	6 grams
Ice Cream, Vanilla, Soft Serve (1 cup)	7 grams
Chocolate(1 oz)	3 grams
Milk Chocolate Candy W/ Almond(1 oz)	3 grams
Apple Pie(1 piece)	3 grams
Pudding, Vanilla, Canned(5 oz)	2 grams
Custard, Baked(1 cup)	14 grams
Gelatin Dessert, Prepared(1 cup)	4 grams
Doughnuts, Yeast-Leavend, Glzed1 (1 Donut)	4 grams
Margarine, Regular, Soft, 80% FAT(8 oz)	2 grams
Butter, Salted(1/2 cup)	1 gram
Peanut Butter(2 Tablespoons)	8 grams
Soft Cheeses(Mozzarella, Brie, Camambert)(1 oz)	6 grams
Medium Cheeses(Cheddar, Swiss)(1 oz)	7-8 grams
Hard heeses(Parmesan)(1 oz)	10 grams
Cottage Cheese(1 cup)	30 grams
Cheeseburger(4 oz Patty)	30 grams

Vegetables	Protein Content
Potatoes, Baked with skin(1 potato)	5 grams
Sweet Potatoes, Canned, Mashed(1 cup)	5 grams
Broccoli, Frzn, Cooked, Draned(1 cup)	6 grams
Cauliflower, Cooked from frozn(1 cup)	3 grams
Spinach, Cooked from Raw, Drnd(1 cup)	5 grams
Spinach, Raw(1 cup)	2 grams
Mushrooms, Canned, Drnd, W/Salt(1 cup)	3 grams
Mushrooms, Raw(1 cup)	1 grams
Pumpkin, Cooked from Raw(1 cup)	2 grams
Onions, raw, Chopped(1 cup)	2 grams
Onions, Spring, Raw(6 Onion)	1 grams
Bamboo Shoots, Canned, Drained (1 cup)	2 grams
Carrots, Cooked from Raw(1 cup)	2 grams
Beets, Canned, Drained, No Salt(1 cup)	2 grams
Beets, Cooked, Drained, Diced(1 cup)	2 grams
Cabbage, Common, Cooked, Drned(1 cup)	1 gram
Tomatoes, Raw(1 Tomato)	1 gram
Pumpkin and Squash Kernals(1 oz)	7 grams

Beans, Nuts and Seeds	Protein Content
Tofu(1 oz)	2.3 grams
Lentils, Dry, Cooked(1 cup)	16 grams
Soy Beans, Cooked(1 cup)	28 grams
Split peas, Cooked(1 cup)	16 grams
Almonds(1 cup)	32 grams
Peanuts(1 cup)	36 grams
Cashews(1 cup)	20 grams
Walnuts, Black, Chopped(1 cup)	30 grams
Pecans(1 cup)	10 grams
Sunflower Seeds(1 cup)	24 grams
Pumpkin Seeds(1 cup)	76 grams
Flax Seeds(1 cup)	32 grams

Fruit and Fruit Juices	Protein Content
Raisins(1 cup)	5 grams
Dates, Chooped(1 cup)	4 grams
Watermelon, Raw(1 piece)	3 grams
Coconut, raw, Shredded(1 cup)	3 grams
Prune juice, Canned(1 cup)	2 grams
Oranges, raw, Sections(1 cup)	2 grams
Orange Juice, Raw(1 cup)	2 grams
Raspberries, Frozen, Sweetened(10 oz)	2 grams
Strawberries, Frozen, Sweetened(10 oz)	2 grams
Bananas, Sliced(1 cup)	2 grams
Cherries, Sour, Red, Cannd, Water(1 cup)	2 grams
Grapefruit Juice, Raw(1 cup)	1 gram
Peaches, Raw(1 peach)	1 gram
Papayas, Raw(1 cup)	1 gram
Lemons, Raw(1 Lemon)	1 gram
Lemon Juice, Raw(1 cup)	1 gram
Kiwifruit, Raw(1 kiwi)	1 gram
Pineapple Juice, Canned(1 cup)	1 gram
Mangoes, Raw(1 mango)	1 gram
Blackberries, Raw(1 cup)	1 gram
Watermelon, Raw, Diced(1 cup)	1 gram
Pears, Raw, Bartlett(1 pear)	1 gram
Apples, Raw, Unpeeled(1 apple)	0 gram
Apple Juice, Canned(1 cup)	0 gram

Eggs	Protein Content
Eggs, raw, Whole(1 egg)	6 grams
Noodles, Egg, Cooked(1 cup)	7 grams
Eggs, Cooked, Scrambled/Omlet(1 egg)	7 grams
Eggs, Cooked, Fried(1 egg)	6 grams
Eggs, Cooked, Poached(1 egg)	7 grams

Fishes	Protein Content
Cod Fillets(100 grams)	21 grams
Tuna, Canned(6 oz)	40 grams
Most fish filets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce

Meat and Meat Products	Protein Content
Sausages (100g or 3.5 ounces)	12 grams
Bacon (100g or 3.5 ounces)	25 grams
Ham (100g or 3.5 ounces)	18 grams
Ham (100g or 3.5 ounces)	18 grams
Roast Chicken (100g or 3.5 oz)	25 grams
Chicken breast( 3.5 oz)	30 grams
Chicken thigh	10 grams
Drumstick	11 grams
Wing	6 grams
Chicken meat, Cooked(4 oz)	35 grams
Chicken Chowmein, Canned(1 cup)	7 grams
Beef roast (100g)	28 grams
Hamburger patty (4 oz)	28 grams
Steak (6 oz)	42 grams
Beefburgers - freezer type average(100g)	20 grams
Corned Beef (100g or 3.5 ounces)	26 grams
Most cuts of beef – 7 grams of protein per ounce
Pork chop average	22 grams
Pork loin or tenderloin (4 oz)	29 grams
Ground pork (1 oz raw – 5 grams; 3 oz cooked)	22 grams
Canadian-style bacon (back bacon), slice	5-6 grams
Chop Suey W/beef + Pork(1 cup)	26 grams

Beverages and Condiments	Protein Content
Light Coffee or Table Cream(1 cup)	6 grams
Tomato Sauce, Canned W Salt(1 cup)	3 grams
Cocoa Powder with NonFAT Drymilk(1 oz)	3 grams
Soy Sauce(1 TBSP)	6 grams
Tomaoto Soupe W Water, Canned(1 cup)	2 grams
Beer, Regular(12 FL oz)	1 gram
Fruit Cocktail(1 cup)	1 gram
Honey(1 cup)	1 gram
Mayonnaise, Regular(1 TBSP)	0 gram
Tartar Sauce(1 TBSP)	0 gram
Lemonade, Concentrate, Frz(6 FL oz)	0 gram
Vinegar, Cider(1 TBSP)	0 gram
Mustard, Prepared, Yellow(1 TBSP)	0 gram
Salt(1 TBSP)	0 gram
Baking Powder, Low Sodium(1 TBSP)	0 gram
Peeper, Black(1 TBSP)	0 gram
Onion Powder(1 TBSP)	0 gram
Oregano(1 TBSP)	0 gram
Curry Powder(1 TBSP)	0 gram
Garlic Powder(1 TBSP)	0 gram
GIN,RUM,VODKA,WHISKY 80-PROOF(1.5 F oz)	0 gram
Wine, Table, Red(3.5 F oz)	0 gram
Club Soda(12 F oz)	0 gram
Lemon Lime Soda(12 F oz)	0 gram
Wine, Table, White(3.5 F oz)	0 gram
Coffee, Instant, Prepared(8 FL oz)	0 gram
Jams and Preservers(1 TBSP)	0 gram
Jellies(1 TBSP)	0 gram
Sugar, White, Grannulated(1 TBSP)	0 gram
Sugar, Brown(1 TBSP)	0 gram
Potato Chips(10 Chips)	1 gram

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Protein Requirements

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Protein

Protein is an essential part of the diet. Proteins are necessary for maintaining tissues and for sustaining growth. They are also used to make hormones and regulation of a wide range of bodily functions. It is made up of various combinations of small organic chemicals called amino acids. When we eat protein foods it is broken down during digestion into its constituent amino acids which are in turn absorbed by the blood capillaries and transported to the liver. The amino acids are then synthesized into proteins or stored as fat or glycogen for energy.

Amino Acids

Amino acids are the building blocks of protein. The body requires 20 different amino acids of which 8 are referred to as essential amino acids which cannot be synthesized by the human body. Animals and plants manufacture proteins that contain these essential amino acids. The body is capable of producing Non-essential amino acids sufficiently to meet the demands for growth and tissue repair. The essential Amino Acids are lsoleucine, Leucine, Lysine, Methionine, phenylalanine, Threonine, Tryptophan and Valine.The non-essential Amino Acids are: Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Clutamic acid, Clutamine, Glycine, Histidine*, Proline, Serine and Tyrosine.

• Histidine is essential for babies but not for adults.

Proteins form part of the structure of the body, so that a continual supply of amino acids is needed. Our bodies are able to put these basic amino acid units together, using different arrangements of amino acids, to produce specific proteins, which can only be produced if all the necessary amino acids are available.

The nutritional value of a protein food can be judged by its ability to provide both the quantity and number of essential amino acids needed by the body. Different food sources contain different groups of proteins, which are made up of different arrangements and amounts of amino acids. In general, proteins from animal sources are of greater nutritional value because they usually contain all the essential amino acids. Proteins from plant sources, such as cereals and vegetables, may be deficient in one or other of the essential amino acids. For example, the proteins obtained from wheat lack adequate quantities of one essential amino acid, and those from beans are deficient in another.

Cooking can alter the amino-acid composition of protein and this usually results in desirable flavour and browning development. Very little nutritional value is lost.

The recommended daily allowance:

Type of person	Amounts Required (g/day)
Infants/Children
0-12 months	12.5-14.9
1-3 yrs	14.50
4-10 yrs	19.7-28.3
Boys
11-14 yrs	42.1
15-18 yrs	55.2
Girls
11-14 yrs	41.2
15-18yrs	45
Men
19-50 yrs	55.5
50+ yrs	53.3
Women
19-50 yrs	45
50 + yrs	46.5
During pregnancy	extra 6g/day
Breast feeding 0-6mths	extra 11g/day
Breast feeding 6+ mths	extra 8g/day

How much protein we need to eat in our diet usually depends on our ideal body weight. Ideal body weight is used because amino acids are not needed by fat cells, only by our lean body mass.
Eating a little high protein food at each meal helps reduce the appetite plus the body uses energy to convert protein to carbohydrates, a process known as Gluconeogenesis.

However, eating excessive protein provides little benefit. Muscle mass does not increase simply by eating high protein foods. Protein intake significantly above the recommended values can prove harmful because excessive protein breakdown strains the liver and kidney functions through the production and elimination of urea and other solutes.

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Carbohydrate enriched foods

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Carbohydrates are more easily accessible energy source for our body. It is recommended that about 60 percent of total daily calories come from carbohydrates. Carbohydrates are converted into glucose which is either used directly to provide energy for the body, or stored in the liver for future use. Carbohydrates are the main source of blood glucose, which is a major fuel for all of the body's cells and the only source of energy for the brain and red blood cells. When a person consumes more calories than the body is using, a portion of the carbohydrates consumed may also be stored in the body as fat.
All carbohydrate foods are not essential for better health management – some are very detrimental to health and weight management and some are very useful for good nutrition and for ultimate well being.

So it’s essential to know the differences.

Bad Carbohydrates increase insulin secretion in pancreas resulting diabetes, heart disease and overweight – even obesity. Good Carbohydrates are necessary for healthy and attractive appearance – proving an essential part of proper nutrition.

There are 2 types of Carbohydrates – Simple and Complex.

Simple carbohydrates contain naturally occurring sugars, such as those found in fruit (fructose), sucrose (table sugar), and lactose (milk sugar) as well as several other sugars.
Simple carbohydrates (simple sugars) can rapidly be converted into glucose and enter the bloodstream very soon after consumption. After drinking a sugary cup of tea, for example, you may notice a sudden increase of energy level and an accompanying lift in your mood. However, too much intake especially over a period of many years can lead to a number of disorders, including diabetes and hypoglycemia (low blood sugar). Yet another problem is that foods high in refined simple sugars often are also high in fats, which should be limited in a healthy diet.
List of some natural foods made up of mostly simple carbohydrates. These foods are low in simple sugars and do not promote weight gain.


Apples
Blackberries
Blackcurrants
Cherry
Cranberries
Grapefruit
Kiwi
Lemon
Melon
Oranges
Peach
Pear
Plum
Raspberries
Strawberries

The list below shows some food products that contain a large percentage of simple carbohydrates. Foods containing lots of added table sugar can also be added to the list. These foods contain lots of added sugar and most are high in calories. These foods should be limited to lose weight.

Table sugar
Cakes
Biscuits - plain
Jam
Chocolate
Fudge
Candy
Toffee
Gums
Boiled sweets
Mint Sweets
Liquorice
Honey
Soft drinks
Tinned fruits
Chutney
Pickle
Puddlings - some

Complex carbohydrates are also made up of sugars, but the sugar molecules are strung together to form longer, more complex chains. Complex carbohydrates include fiber and starches. Foods rich in complex carbohydrates include vegetables, whole grains, potatoes, peas, and beans.

Complex carbs are broken down into glucose more slowly than simple carbohydrates .
As a result your blood sugar levels will not fluctuate as rapidly as they do when digesting simple carbohydrates. It thus provide a gradual steady stream of energy throughout the day.

Complex carbohydrates are often also lower in fat and provide higher amounts of other essential nutrients like dietary fiber. It is for the above reasons that a diet of complex carbohydrates is preferable.

The food list below shows many natural complex carbohydrate foods that are frequently used to produce food products or meals. Most foods or products that contain a large portion of these staple ingredients are usually a good high complex carbohydrate source. The best way to provide the diet with complex carbohydrates is to consume foods in their most natural state such as oatmeal, bran and brown rice.


Bran
Wheatgerm
Barley
Maize
Buckwheat
Cornmeal
Oatmeal

The food list below shows good sources of complex carbohydrates.

Pasta
Macaroni
Spaghetti
Brown rice
Potatoes
Other root vegetables
Wholemeal breads
Granary bread
Brown bread
Pitta bread
Bagel
Wholegrain cereals
High fiber breakfast cereals
Porridge oats
All bran
Wheetabix
Shredded wheat
Ryvita crispbread
Muesli
Cassava
Corn
Yam
Oatcakes
Peas
Beans
Lentils

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Nutrition and Calorie

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For every physical activity, the body requires energy and the amount depends on the duration and type of activity. Energy is measured in kcal and is obtained from the body stores or the food we eat.

Carefully planned nutrition must provide an energy balance and a nutrient balance.

The nutrients are:

Proteins - essential to growth and repair of muscle and other body tissues
Fats - one source of energy and important in relation to fat soluble vitamins
Carbohydrates - our main source of energy
Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water
Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system


What are the daily energy requirements?

Personal energy requirement = basic energy requirements + extra energy requirements
Basic energy requirements (BER)
For every Kg of body weight 1.3 kcal is required every hour. (An athlete weighing 50Kg would require 1.3 × 24hrs × 50Kg = 1560 kcal/day)


Extra energy requirements (EER)

For each hours training you require an additional 8.5 kcal for each Kg of body weight. (For a two hour training session our 50Kg athlete would require 8.5 × 2hrs × 50Kg = 850 kcal)
An athlete weighing 50Kg who trains for two hours would require an intake of approx. 2410 kcal (BER + EER = 1560 + 850)



Energy Fuel

Like fuel for a car, the energy we need has to be blended. The blend that we require is as follows:
57% Carbohydrates (sugar, sweets, bread, cakes)
30% Fats (dairy products, oil)
13% Protein (eggs, milk, meat, poultry, fish)
The energy yield per gram is as follows: Carbohydrate - 4 kcal, Fats - 9 kcal and Protein - 4 kcal. (Note: 1 calorie = 1 Kcal)
What does a 50 kg athlete require in terms of carbohydrates, fats and protein?
Carbohydrates - 57% of 2410 = 1374 kcal - at 4 kcal per gram = 1374 ÷ 4=343 grams
Fats - 30% of 2410 = 723 kcal - at 9 kcal per gram = 723 ÷ 9 = 80 grams
Protein - 13% of 2410 = 313 kcal - at 4 kcal per gram = 313 ÷ 4=78 grams
Our 50kg athlete requires 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of Protein.


Calories Versus Nutrition

Calories are strictly neutral i.e. from an energy viewpoint it doesn't matter whether you eat a healthy 500 calorie meal (eg. meat, potatoes and vegetables) or two 250-calorie candy bars. Both offer 500 calories worth of energy.
But energy/calories alone will not keep you healthy - the calories you eat must contain sufficient nutrition to maintain your organs and tissue in good health, otherwise your well-being and energy levels will suffer.

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Poor nutrition: some hard facts

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1. Poor nutrition contributes to 1 out of 2 deaths (53%) associated with infectious diseases among children aged under five in developing countries. (See graph)

2. 1 Out of 2 children in Africa with severe malnutrition dies during hospital treatment due to inappropriate care

3. 1 Out of 4 preschool children suffers from under-nutrition, which can severely affect a child's mental and physical development.

4. Under-nutrition among pregnant women in developing countries leads to 1 out of 6 infants born with low birth weight. This is not only a risk factor for neonatal deaths, but also causes learning disabilities, mental retardation, poor health, blindness and premature death.

5. Inappropriate feeding of infants and young children are responsible for one-third of the cases of malnutrition.

6. 1 out of 3 people in developing countries are affected by vitamin and mineral deficiencies and therefore more subject to infection, birth defects and impaired physical and psycho-intellectual development.

7. Zinc deficiencies: magnitude unknown but likely to prevail in deprived populations; associated with growth retardation, diarrhoea and immune deficiency.

8. 40 million people living with HIV/AIDS are exposed to an increased risk of food insecurity and malnutrition, espeicially in poor settings, which may further aggravate their situation.

But this is just one side of the problem.

1. 2 out of 3 overweight and obese people now live in developing countries, the vast majority in emerging markets and transition economies.

2. By 2010, more obese people will live in developing countries than in the developed world.
Under-and over-nutrition problems and diet-related chronic diseases account for more than half of the world's diseases and hundreds of millions of dollars in public expenditure.

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Illnesses due to poor nutrition

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Many diseases in humans are thought to be directly or indirectly related to nutrition, These include, but are not limited to, deficiency diseases, caused by a lack of essential nutrients.
Additionally, several diseases are directly or indirectly impacted by dietary habits, and require very close attention to the nutrient content of food.

Overnutrition (eating too much)

• Proteins/fats/carbohydrates

Cardiovascular disease (Leading cause of death in the western world);

a primary cause is thought to be ingestion of saturated fat and trans fat
Some cancers
Diabetes mellitus
Insulin resistance
Obesity
Metabolic syndrome

• Vitamin

Vitamin poisoning, or hypervitaminosis, refers to a condition of high storage levels of vitamins, which can lead to toxic symptoms.

• Microminerals and Macrominerals

Iron overload disorder

Iron overload disorders are diseases caused by the accumulation of iron in the body.

Primary iron overload

Haemochromatosis, Juvenile haemochromatosis, Neonatal haemochromatosis, Aceruloplasminaemia (rare disease), atransferrinaemia (rare disease).

Secondary iron overload

Dietary iron overload
Transfusional iron overload
Long term haemodialysis
Chronic liver disease
Hepatitis C
Alcoholic cirrhosis, especially when advanced
Non-alcoholic steatohepatitis
Porphyria cutanea tarda
Post-portacaval shunting
Dysmetabolic iron overload syndrome

Deficiencies (eating too little)

• Proteins/fats/carbohydrates

protein-energy malnutrition
kwashiorkor
marasmus
Mental retardation

• Vitamin

Avitaminosis

Avitaminosis is any disease caused by chronic or long-term vitamin deficiency or caused by a defect in metabolic conversion, such as tryptophan to niacin. Avitaminoses include

vitamin A deficiency causes xerophthalmia or night blindness
thiamine deficiency causes beriberi
niacin deficiency causes pellagra
vitamin B12 deficiency leads to pernicious anemia
vitamin C deficiency leads to scurvy
vitamin D deficiency causes rickets
vitamin K deficiency causes bleeding

• Microminerals and Macrominerals

Boron deficiency

Boron deficiency is a pathology which may occur in animals due to a lack of boron.

Chromium deficiency

Chromium deficiency is a disorder that results from an insufficient dietary intake of chromium. Chromium is required for the proper metabolism of sugar in humans. The amount of chromium in the body can be decreased as a result of the person having a diet high in simple sugars, if an infection present in the body, if the person is pregnant or lactating, and/or if the person is partaking in acute exercise. The body excretes the specified amount of chromium out of the body through the process of urination.

Iron deficiency

The direct consequence of iron deficiency is iron deficiency anemia. Groups that are most prone to developing this disease are children, and pre-menopausal women.

Iodine deficiency

iodine deficiency gives rise to goiter (so-called endemic goitre), as well as cretinism, which results in developmental delays and other health problems.


Magnesium deficiency

Hypomagnesemia is an electrolyte disturbance in which there is an abnormally low level of magnesium in the blood. Hypomagnesemia can be present without magnesium deficiency and vice versa. Deficiency of magnesium causes among others cardiac arrhythmia and increased irritability of the nervous system with tetany.

Calcium deficiency

Osteoporosis is a disease of bone in which the bone mineral density (BMD) is reduced, bone microarchitecture is disrupted, and the amount and variety of non-collagenous proteins in bone is altered. Osteoporotic bones are more at risk of fracture.

Zinc deficiency

Zinc deficiency causes growth retardation.

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Nutrition and Health

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There are six main classes of nutrients that the body needs: carbohydrates, proteins, fats, vitamins, minerals, and water. It is important to consume these six nutrients on a daily basis to build and maintain healthy bodily function.

Poor health can be caused by an imbalance of nutrients, either an excess or deficiency, which, in turn, affects bodily functions cumulatively. Moreover, because most nutrients are involved in cell-to-cell signalling (e.g. as building blocks or as part of a hormone or signalling cascades), deficiency or excess of various nutrients affects hormonal function indirectly. Thus, because they largely regulate the expression of genes, hormones represent a link between nutrition and how our genes are expressed, i.e. our phenotype.

Nutrition is an input to and foundation for health and development. Better nutrition means stronger immune systems, less illness and better health.

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The science behind Nutrition

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Nutrition science studies the relationship between diet and health. Dieticians are health professionals who specialize in this area of expertise, and are highly trained to provide safe, evidence-based dietary advice and interventions.

Deficiencies, excesses and imbalances in diet can produce negative impacts on health, which may lead to diseases such as scurvy, obesity or osteoporosis, as well as psychological and behavioral problems. Moreover, excessive ingestion of elements that have no apparent role in health, (e.g. lead, mercury, PCBs, dioxins), may incur toxic and potentially lethal effects, depending on the dose. The science of nutrition attempts to understand how and why specific dietary aspects influence health.

Nutrition science seeks to explain metabolic and physiological responses of the body to diet. With advances in molecular biology, biochemistry, and genetics, nutrition science is additionally developing into the study of integrative metabolism, which seeks to connect diet and health through the lens of biochemical processes.

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