Provides values with widest possible coverage of nutrient and bioactive components of key foods representing all major food groups.
It will provide the much needed data in specialized fields and bring about paradigm change in nutritional research in the country..
This website aims at improving the accessibility of authentic nutritional values of foods. The data present in this website is mainly derived from ‘Indian Food Composition Tables,2017' book which provides values with widest possible coverage of nutrient and bioactive components of key foods representing all major food groups. It will provide the much needed data in specialized fields and bring about paradigm change in nutritional research in the country.
Other section aims in simplifying the process of dietary calculations. This will shift the energy of dieticians from doing tiresome calculations to focusing on an accurate sample menu planning. Relevant information, tables, chart and images are also provided to help one follow the procedure of diet planning easily.
Please click on the below blinking menu for more information...
Sana Afreen has completed her Bachelor’s and Master’s in Food and Nutrition and is currently pursuing her Ph.D. in Food, Nutrition and Public Health from SHUATS, Prayagraj. She has a keen interest in exploring recent trends and research in the field of nutrition. She enjoys on breaking down complex research into simple language to make it accessible to the public.
Prof. (Dr.) Virginia Paul is a professor in the Department of Food, Nutrition and Public Health, Ethelind College of Home Science, SHUATS, Prayagraj. She has working experience as a dietician as well as a professor. She is in the field of nutrition since 20+ years. She has multiple research and review papers published under her name.
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Body Mass Index (BMI) is a simple index of weight-for-height that is commonly used to classify underweight, overweight and obesity in adults. It is defined as the weight in kilograms divided by the square of the height in metres (kg/m2). For example, an adult who weighs 70kg and whose height is 1.75m will have a BMI of 22.9.
BMI = 70 kg / (1.75 m2) = 70 / 3.06 = 22.9
Table 1: The International Classification of adult underweight, overweight and obesity according to BMI
Classisfication | BMI (kg/m2) | |
---|---|---|
Principal cut-off points | Additional cut-off points | |
Underweight | < 18.50 | < 18.50 |
Severe thinness | < 16.00 | < 16.00 |
Moderate thinness | < 16.00 - 16.99 | < 16.00 - 16.99 |
Mild thinness | < 17.00 - 18.49 | < 17.00 - 18.49 |
Normal Range | 18.50 -24.99 | 18.50 - 22.99 |
23.00 - 24.99 | ||
Overweight | ≥ 25.00 | ≥ 25.00 |
Pre-obese | 25.00 - 29.99 | 25.00 - 27.49 |
25.50 - 29.99 | ||
Obese | ≥ 30.00 | ≥ 30.00 |
Obese class I | 30.00 - 34.99 | 30.00 - 32.49 |
32.50 - 34.99 | ||
Obese class II | 35.00 - 39.99 | 35.00 - 37.49 |
37.50 - 39.99 | ||
Obese class III | ≥ 40.00 | ≥ 40.00 |
Source: Adapted from WHO, 1995, WHO 2000 and WHO 2004.
BMI values are age-independent and for both the sexes. However, BMI may not correspond to the same degree of fatness in different population due, in part, to different body proportions. The health risks associated with increasing BMI are continuous and the interpretation of BMI gradings in relation to risk may differ for different populations.
In recent years, there was a growing debate on whether there are possible needs for developing different BMI cut-off points for different ethnic groups due to the increasing evidence that the association between BMI, percentage of body fat, and body fat distribution differ across populations and therefore, the health risks increase below the cut-off point of 25 kg/m2 that defines overweight in the current WHO classification.
Group | Particulars | Body wt. kg | Net Energy Kcal/d | Protien g/d | Visible Fat g/day | Calcium mg/d | Iron mg/d |
---|---|---|---|---|---|---|---|
Man | Sedentary work | 60 | 2320 | 60 | 25 | 600 | 17 |
Moderate work | 2730 | 30 | |||||
Heavy work | 3490 | 40 | |||||
Woman | Sedentary work | 55 | 1900 | 55 | 20 | 600 | 21 |
Moderate work | 2230 | 25 | |||||
Heavy work | 2850 | 30 | |||||
Pregnant Woman | +350 | 82.2 | 30 | 1200 | 35 | ||
Lactation 0-6 months | +600 | 77.9 | 30 | 1200 | 25 | ||
Lactation 0-6 months | +520 | 70.2 | 30 | ||||
Infants | 0-6 months | 5.4 | 92 Kcal/kg/d | 1.16 g/kg/d | - | 500 | - |
6-12 months | 8.4 | 80 Kcal/kg/d | 1.69 g/kg/d | 19 | 46 ug/ kg/day | ||
Children | 1-3 years | 12.9 | 1060 | 16.7 | 27 | 600 | 09 |
4-6 years | 18 | 1350 | 20.1 | 25 | 13 | ||
7-9 years | 25.1 | 1690 | 29.5 | 30 | 16 | ||
Boys | 10-12 years | 34.3 | 2190 | 39.9 | 35 | 800 | 21 |
13-15 years | 47.6 | 2750 | 54.3 | 45 | 800 | 32 | |
16-17 years | 55.4 | 3020 | 61.5 | 50 | 800 | 28 | |
Girls | 10-12 years | 35.0 | 2010 | 40.4 | 35 | 800 | 27 |
13-15 years | 46.6 | 2330 | 51.9 | 40 | 800 | 27 | |
16-17 years | 52.1 | 2440 | 55.5 | 35 | 800 | 26 |
Group | Particulars | Thiamin Mg/d | Riboflavin Mg/d | Ascorbic Acid Mg/d | Magnesium Mg/d | Zinc Mg/d | ||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|
Man | Sedentary work | 600 | 4800 | 1.2 | 1.4 | 16 | 20 | 40 | 200 | 1 | 340 | 12 |
Moderate work | 1.4 | 1.6 | 18 | |||||||||
Heavy work | 1.7 | 2.1 | 21 | |||||||||
Woman | Sedentary work | 600 | 4800 | 1 | 1.1 | 12 | 20 | 40 | 200 | 1 | 310 | 10 |
Moderate work | 1.1 | 1.3 | 14 | |||||||||
Heavy work | 1.4 | 1.7 | 16 | |||||||||
Pregnant Woman | 800 | 640 | + 0.2 | + 0.3 | + 2 | 25 | 60 | 500 | 1.2 | 12 | ||
Lactation 0-6 months | 950 | 7600 | + 0.3 | + 0.4 | + 4 | 25 | 80 | 300 | 1.5 | |||
Lactation 0-6 months | + 0.2 | + 0.3 | + 3 | 25 | ||||||||
Infants | 0-6 months | - | - | 0.2 | 0.3 | 710 ug/kg | 0.1 | 25 | 25 | 0.2 | 30 | - |
6-12 months | 350 | 2800 | 0.3 | 0.4 | 650ug/kg | 0.4 | 45 | - | ||||
Children | 1-3 years | 400 | 3200 | 0.5 | 0.6 | 8 | 0.9 | 40 | 80 | 0.2 - 1.0 | 50 | 5 |
4-6 years | 0.7 | 0.8 | 11 | 0.9 | 100 | 70 | 7 | |||||
7-9 years | 600 | 4800 | 0.8 | 1.0 | 13 | 1.6 | 120 | 100 | 8 | |||
Boys | 10-12 years | 600 | 4800 | 1.1 | 1.3 | 15 | 1.6 | 40 | 140 | 120 | 9 | |
13-15 years | 1.4 | 1.6 | 16 | 2.0 | 150 | 165 | 11 | |||||
16-17 years | 1.5 | 1.8 | 17 | 2.0 | 200 | 195 | 12 | |||||
Girls | 10-12 years | 1.0 | 1.2 | 13 | 1.6 | 40 | 140 | 160 | 9 | |||
13-15 years | 1.2 | 1.4 | 14 | 2.0 | 150 | 210 | 11 | |||||
16-17 years | 1.0 | 1.2 | 14 | 2.0 | 200 | 235 | 12 |
This involves the level of nutrients required by the individual according to his or her condition. A dietitian should frame this in her mind before further planning the diet. For a patient suffering from a cardiovascular disease, following will be the principle of diet- A Low calorie, low saturated fat, low cholesterol, high PUFA, high MUFA, low carbohydrate, normal protein, normal vitamins and minerals (except sodium-low sodium), high fibre, normal fluid (unless sodium restricted) diet is suggested (Avantina Sharma, 2017)
g/Portion | Energy (Kcal) | Portion (g) | Carbohydrate (g) | Fat (g) | |
---|---|---|---|---|---|
Cereal & mllets | 30 | 100 | 3.0 | 20 | 0.8 |
Pulses | 30 | 100 | 6.0 | 15 | 0.7 |
Egg | 50 | 85 | 7.0 | - | 7.0 |
Meat/Chicken/Fish | 50 | 100 | 9.0 | - | 7.0 |
Milk (ml)@ & milk products | 100 | 70 | 3.0 | 5 | 3.0 |
Roots & Tubers | 100 | 80 | 1.3 | 18 | - |
Green leafy vegetables | 100 | 46 | 3.6 | - | 0.4 |
Other vegetable | 100 | 28 | 1.7 | - | 0.2 |
Fruits | 100 | 40 | - | 10 | - |
Sugar | 5 | 20 | - | 5 | - |
Fat & Oils (visble) | 5 | 45 | - | - | 5.0 |
The balanced diets are given as multiples of these portion sizes @ Toned milk.
Preparation | Quantity for one serving | Calories (Kcal) |
---|---|---|
1. Cereal | ||
Rice | 1 cup | 170 |
Phulka | 1 No. | 80 |
Paratha | 1 No. | 150 |
Puri | 1 No. | 80 |
Bread | 2 slices | 170 |
Poha | 1 cup | 270 |
Upma | 1 cup | 270 |
Idli | 2 Nos. | 150 |
Dosa | 1 No. | 125 |
Kichidi | 1 cup | 200 |
Wheat pomdge | 1 cup | 220 |
Semolina pomdge | 1 cup | 220 |
Cereal flakes with milk (com/wheat/rice) | 1 cup | 220 |
2. Pulse | ||
Plain dhal | 1/2 cup | 100 |
Samber | 1 cup | 110 |
3. Vegetatable | ||
With gravy | 1 cup | 170 |
Dry | 1 cup | 150 |
4. Non.Vegetarian | ||
Boiled egg | 1 No. | 90 |
Ommelette | 1 No. | 160 |
Fried egg | 1 No. | 160 |
Mutton curry | 1/4 cup | 260 |
Chicken curry | 1/4 cup. | 240 |
Fish fried | 2 big pieces | 190 |
Fish cutlet | 2 Nos. | 190 |
Prawn curry | 3/4 cup. | 220 |
Keema kofta curry | 3/4 cup (6 small koftas) | 240 |
5. Savoury snacks | ||
Bajji or pakora | 8 Nos. | 280 |
Besan ka Pura | 1 No. | 220 |
Chat (Dahi-pakori) | 5 pieces | 220 |
Cheese balls | 2 Nos. | 250 |
Dahi vada | 2 Nos. | 180 |
Vada | 2 Nos. | 140 |
Masala vada | 2 Nos. | 150 |
Masala dosa | 1 No. | 200 |
Pea-kachori | 2 Nos. | 380 |
Potato bonda | 2 Nos. | 200 |
Sago vada | 2 Nos. | 210 |
Samosa | 1 No. | 200 |
Sandwiches (butter-2tbsp) | 2 Nos. | 200 |
Vegetable puff | 1 No. | 200 |
Pizza ( Cheese and tomato) | 1 slice | 200 |
6. Chutneys | ||
Coconut/groundnuts/til | 2 tbsp | 120 |
Tomato | 1 tbsp | 10 |
Tamarind (with jiggery) | 1 tbsp | 60 |
7. Sweets and Desserts | ||
Besan Barfi | 2 small pieces | 400 |
Chikki | 2 pieces | 290 |
Fruit cake | 1 piece | 270 |
Rice Puttu | 1/2 piece | 280 |
Sandesh | 2 Nos. | 140 |
Double ka meetha | 1/2 cup | 280 |
Halwa (Kesari) | 1/2 cup | 320 |
Jelly/Jam | 1 tbsp | 20 |
Custard (caramel) | 1/2 cup | 160 |
Srikhand | 1/2 cup | 380 |
Milk chocolate | 25 g | 140 |
Ice-cream | 1/2 cup | 200 |
8. Beverages | ||
Tea (2 tsp sugar + 50ml toned milk) | 1 cup | 75 |
Coffee (2 tsp sugar + 100ml) | 1 cup | 110 |
Cow’s milk (2 tsp sugar) | 1 cup | 180 |
Buffalo’s milk (2 tsp sugar) | 1 cup | 320 |
Lassi (2 tsp sugar) | 1 cup/glass (200ml) | 110 |
Squash | 1 cup/glass | 75 |
Syrups (Sharab ats) | 1 cup/glass | 200 |
Cold drinks | 1 bottle (200ml) | 150 |
Fresh lime juice | 1 glass | 60 |
Before planning a sample menu is detail, one should mention the general foods which are to be avoided and preferred according to the condition. This makes food selection while planning menu, easier. For example, in liver diseases- Food avoided- fried foods, organ meat, red meat, egg yolk, whole pulses, fibre rich cereals, extra salt and baking soda, preserved foods and foods containing salts like papads, chutney and pickles. Food preferred- Cereal porridge, rice, potato, soft custards, butter cream, Fresh fruits and vegetables, non-stimulant beverages. (B. Srilakhshmi, 2011; Avantina Sharma, 2017)
The foods groups that are listed in comprehensive menu are converted into actual recipes and distributed in different meals like breakfast, lunch, evening, dinner. Recipes in exchange lists are converted in different meals. Example-
RDA’s should be met and nutritional requirements covered in the plan. It is extremely important to plan a menu which addresses the nutrient needs of the concerned and provide the body with the required nutrients in adequate amounts as well as leaving some extra for times of leanness. Meal plan should be feasible for the individual or family, the menu should be such that it offers the least deviation from the normal dietary pattern of the concerned, it should also address the different needs of various member of the family, and adolescent childhood requires more calories and food than a toddler who needs bland and soft diet. A pregnant lady would need food that is rich in green leafy vegetables, milk and proteins than a normal adult female. All these considerations should be kept in mind while planning diets.
Meal Time | Food Group | Raw | Cooked Receipe | Serving Amounts |
---|---|---|---|---|
Breakfast | Milk | 100 ml | Milk or | 1/2 Cup |
Sugar | 15 g | Tea or | 2 Cup | |
Cereals | 70 g | Coffee | 1 Cup | |
Pulses | 20 g | Breakfast item | ||
Lunch | Cereals | 120 g | Rice | 1/2 Cup |
Pulkhas | 2 Nos | |||
Pulses | 20 g | Dhal | 1/2 Cup | |
Vegetables | 150 g | Veg. curry | 3/4 Cup | |
Vegetables | 50 g | Veg. salad | 7-8 slices | |
Milk | 100 ml | Curd | 1/2 Cup | |
Tea | Cereals | 50 g | Snack | 1 Cup |
Milk | 50 ml | Tea | ||
Sugar | 10 g | |||
Dinner | Cereals | 120 g | Rice | 2 Cup |
Pulkhas | 2 Nos | |||
Pulses | 20 g | Dhal | 1/2 Cup | |
Vegetables | 150 g | Veg. curry | 3/4 Cup | |
Milk (Curd) | 50 ml | |||
Vegetables | 50 g | |||
Fruit | 100 g | Seasonal | 1 Medium |
1 Cup = 200 ml
Note: For Non-Vegetarians – Substitute one portion with one portion of egg/meat/chicken/fish
Use 35 g visible fat per day.
Breakfast Item: Idli- 4 Nos. / Dosa -3 Nos. / Upma-1-1/2 Cup / Bread – 4 Slicees / Porridge - 2 Cups / Com fakes with milk - 2 Cups.
Snack: Poha - 1 Cup / Toast - 2 Slices / Samosa - 2 / Sandwiches-2 / Biscuits-5
Meal Time | Food Group | Raw | Cooked Receipe | Serving Amounts |
---|---|---|---|---|
Breakfast | Milk | 100 ml | Milk or | 1/2 Cup |
Sugar | 10 g | Tea or | 2 Cup | |
Cereals | 50 g | Coffee | 1 Cup | |
Pulses | 20 g | Breakfast item | ||
Lunch | Cereals | 100 g | Rice | 1 Cup |
Pulkhas | 2 Nos | |||
Pulses | 20 g | Dhal | 1/2 Cup | |
Vegetables | 100 g | Veg. curry | 1/2 Cup | |
Vegetables | 50 g | Veg. salad | 7-8 slices | |
Milk | 100 ml | Curd | 1/2 Cup | |
Tea | Cereals | 50 g | Snack | 1 Cup |
Milk | 50 ml | Tea | ||
Sugar | 10 g | |||
Dinner | Cereals | 100 g | Rice | 1 Cup |
Pulkhas | 2 Nos | |||
Pulses | 20 g | Dhal | 1/2 Cup | |
Vegetables | 100 g | Veg. curry | 1/2 Cup | |
Milk (Curd) | 50 ml | |||
Vegetables | 50 g | |||
Fruit | 100 g | Seasonal | 1 Medium |
1 Cup = 200 ml
Note: For Non-Vegetarians – Substitute one portion with one portion of egg/meat/chicken/fish
Use 25 g visible fat per day.
Breakfast Item: Idli- 3 Nos. / Dosa -2 Nos. / Upma-1 Cup / Bread – 3 Slicees / Porridge - 1-1/2 Cups / Com fakes with milk - 1-1/2 Cups.
Snack: Poha - 1 Cup / Toast - 2 Slices / Samosa - 2 / Sandwiches-2 / Biscuits-5