Sl.

No

Description
1 Salt
2 Suger
3 vitamin
4 Protein
5 Carbohydrades
6 calory
7 fat

Requirements
6 gms /day

Eat 6 to 8 daily servings of grain products, with at least half as whole grains.
1 serving = 1 slice bread, 1oz. dry cereal, or cup cooked rice.
Eat 4 to 5 cups of fruits and vegetables each day, in a variety of colors and types.
Eat 2 to 3 cups of fat-free or low-fat dairy products each day.
Eat 3 to 6 oz. (cooked) of lean meats, poultry or seafood per day.
3 oz. of meat or poultry is about the size of a computer mouse; 3 oz. of fish is about the siz
of a checkbook.
Limit intake to 2 to 3 servings per day of fats and oils. Use liquid vegetable oils and soft
margarines most often to reduce saturated and trans fats.
1 serving = 1 teaspoon of soft margarine or 1 tablespoon of mayonnaise.
Eat 3 to 5 servings per week of nuts, seeds and legumes.
1 serving = 1/3 cup nuts, 2 tablespoons peanut butter or cup dry beans or peas..
Limit cholesterol intake to 300 mg per day for people with no heart disease risk factors or t
200 mg per day for those with heart disease risk factors.
Aim to eat less than 1,500 mg of sodium per day.
Limit added sugars to no more than half of your discretionary calories. For most women tha
is about 100 calories and for most men about 150 calories, or about 6 teaspoons per day fo
women and 9 teaspoons per day for men.

whole grains.
e.
of colors and types.

y.
3 oz. of fish is about the size

d vegetable oils and soft

ayonnaise.

p dry beans or peas..

eart disease risk factors or to

alories. For most women that

about 6 teaspoons per day for

Sl No

Vitamin

Growth, development, enhancement of our immune

system, this vitamin is essential for our eyesight,
especially night vision

This is important for bone formation, it works by

controlling calcium absorption and excretion. Recent
studies show that vitamin D inhibits some forms of
cancer growth

t works as an antioxidant (protects our tissues from

free-radical damage) and has other functions such as
improving blood circulation and removing wound
scars

Folic acid

Description
Fat Soluble

Its major function is its role in the blood coagulation

process which prevents our body from bleeding to
death.
Water Soluble
It plays a vital role in the formation of several
enzymes, absorption of iron, antioxidant function,
formation of collagen (which leads to healthy skin and
joints) and wound healing
A complex of vitamins that total more than ten
individual nutrients; the most essential being B1
(Thiamine), B2 (Riboflavin), B3 (Niacin), B5
(Pantothenic acid), B6 (Pyridoxine) and B12
(Cyanocobalamin).
Essential in the formation of RNA and DNA

Minerals
1

Calcium

Iron

Zinc

Iodine

Plays an important role in bone and teeth formation

and nervous system health
Plays an important role in red blood cell formation
Essential for growth and development, enhances
immune function and wound healing, increases
fertility
This is essential for growth and development because
it is a component of thyroid hormones.

Chromium Assists in glucose utilization by enhancement of

insulin action

Minerals

Deficiency Signs

Natural resource