Nutrition Reckoner

A chart showing Balanced nutrition for growth/ activity

SN	Food group	Age of children			Adult man		Adult women
		2 ½ – 6 yrs.	7 – 12 yrs.	13 & above	Sedentry Life	Active Work	7th mth. of preg.- end of lectation
1.	Milk (ml.)	400- 500	350	300	200	150-200	400 -500
2.	Cereals	75 – 125	150 – 250	300	300	450	Upto 300
3.	(a) Legumes	25 – 50	50 – 75	100	100	100	50 – 75
	(b) Oil Seeds	5 – 10	10 -15	15 – 20	20	20 – 30	10 -15
4.	(a) Green Vegetables	75	150	200	200	200	200
	(b) Root Vegetables	25	50	50	50	100	50
5.	Fruits	(Not less than 100)			100	100	Upto 150
6.	Sugar/ Gur	50	45	45	40	60	60
7.	Oils/ Fats	15	25	35	45	60	Upto 35
8.	Salt	Excess to be avoided; Small amount – just to provide palatability, do no harm.
9.	Spices	Excess to be avoided; Small amount – just to provide palatability, do no harm.
10	CaloriesProteins (%)Fats (%) Carbohydrates (%)	12001327 60	18001224 64	24001323 64	24001225 63	32001226 62	2400 – 26001323 64

Remarks:

1. The recommended allowances for each food group (in gm.) are for the entire day.

1. Every main meal should preferably contain one third of the individual food group.

1. The remaining one third should be obtained by a combination of breakfast, snacks & beverages.

1. The needs for a woman are usually less by about 10%.

1. For Fleshitarians, 50 – 60 gm. of Meat/ Fish & one egg (proportionately less for a child) is recommended to replace 100 ml. of milk.

Our Calorie Needs

A Male:

At sitting work                                         2400 calorie

Medium strenuous work                          2800 calorie

Heavy strenuous work                            3900 calorie

A Female:

At sitting work                                         2000 calorie

Medium strenuous work                          2300 calorie

Heavy strenuous work                            3000 calorie

In pregnancy (from starting of 5^th month)           2300 calorie

While feeding the baby                           2700 calorie

A Child:

0 – 6 months                                           120 calorie x Weight in Kg. of child

7 – 12 months                                         100 calorie x Weight in Kg. of child

1 – 3 years                                              1200 calorie

4 – 5 years                                              1500 calorie

5 – 6 years                                              1600 calorie

6 – 7 years                                              1800 calorie

7 – 9 years                                              1900 calorie

10 – 12 years                                          2100 calorie

A Teenager:

13 – 15 years (Boy)                                2500 calorie

13 – 15 years (Girl)                                 2100 calorie

16 – 19 years (Boy)                                3150 calorie

16 – 19 years (Girl)                                 2100 calorie

Few tips on health

1. 2 x Neck measurement = Waist measurement
2. 2 x Height of 2 years’ child = Adults’ size of that particular child.
3. If first cun of the little finger in right hand is swelling then there will be headache to that person.
4. If first cun of the little finger in left hand is swelling then there will be a backache.
5. Blood in our body = 5 -6 liters
6. Water in our body = 70% – 75% of total mass of our body.
7. For the fitness of our body everyone should donate blood in every 3 months.
8. If the pressure if given to the topmost point of the first cun of the thumb and after releasing pressure count 15, and if in that time period the hole is filled up then the related person is tension free otherwise not.

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