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Recommended
Daily Allowances for Indian Elderly (ICMR 1995) |
| Nutrients |
Male |
Female |
| Calories (Kcal) |
1800 |
1400 |
| Protein (gms) |
60 |
50 |
| Fat (gms) |
50 |
40 |
| Calcium (mg) |
400 |
400 |
| Iron (mg) |
28 |
30 |
| Vitamin A (microgram) |
2400 |
2400 |
| Thiamine (mg) |
1.2 |
0.9 |
| Niacin (mg) |
16 |
12 |
| Riboflavin (mg) |
1.4 |
1.1 |
| Vitamin C (mg) |
40 |
40 |
|
|
| Vitamins |
Foods Containing the Vit. |
Why Essential? |
| Vit A |
Papaya, Mango, Tomato, Greens &
All Yellow Vegetables and Shark Liver oil |
Essential for clear vision in
dimlight |
| Thiamine |
The outer layer of cereals like
unpolished rice, wheat & millets, yeast, pulses and nuts particularly groundnut |
Inadequacy causes Beri-Beri |
| Riboflavin |
Milk,Milk products, Eggs, Liver,
Pulses and greens |
Inadequacy causes soreness of
tongue & fissures at the angles of the mouth |
| Niacin |
Whole Cereals, Pulses, Meat and
Nuts |
Inadequacy causes dementia, skin
disorders & diarrhoea |
| Vit C |
Grapes, Oranges, Lime, Tomato,
Gooseberry, Greens & Fresh Vegetables |
Deficiency causes Scurvy (weakness
& spongy bleeding gums) |
| Vit E |
Oils from Soyabean & Sunflower,
Germs of whole grains, Nuts |
Has Anti-Oxidant Properties (See
Anti-Oxidants & Aging) |
|
|
Cereals (25 gm) |
| These cooked items will provide: |
| Energy |
85 Kcal |
| CHO |
19-21gm |
| Protein |
2-3 gm |
| Fat- |
negligible |
|
| Idly (medium) |
1 |
| Chappati (med) |
1 |
| Idiappam |
1 |
| Rice |
1/2 cup |
| Ragi Porridge |
1/2 cup |
| Appam (med) |
1 |
| Pongal |
1/2 cup |
| Uppuma |
1/2 cup |
Bread
(med slices) |
2 |
| Dosa (med) |
1 |
|
Pulses (25 gm) |
| These cooked items will provide: |
| Energy |
85 Kcal |
| CHO |
15 gm |
| Protein |
6 gm |
| Fat |
Negligible |
|
| Thick Dal |
1/2 cup |
| Sambar |
3/4 cup |
|
Fleshy Foods |
| These cooked items will provide: |
| Energy |
85 Kcal |
| CHO |
nil |
| Protein |
7-19 gm |
| Fat |
1-14 gm |
|
| Chicken |
75gm |
| Liver |
75gm |
| Meat |
45gm |
| Crab |
150gm |
| Fish (seer) |
70gm |
| Egg |
50gm |
| Prawns |
100gm |
|
|
|
Vegetables |
| These cooked vegs. will provide: |
| Energy |
30-40 Kcal |
| CHO |
6 gm |
| Protein |
nil |
| Fat- |
nil |
|
| Cabbage |
1/2 cup |
| greens |
1/2 cup |
| Brinjal |
1/2 cup |
| Cucumber |
1/2 cup |
| Ridge gourd |
1/2 cup |
| Mint Leaves |
1/2 cup |
| Pumpkin |
1/2 cup |
| Ladies Finger |
1/2 cup |
| Tomato |
1/2 cup |
| Drumstick |
1/2 cup |
|
Vegetables |
| These cooked vegs. will provide: |
| Energy |
50-60 Kcal |
| CHO |
6-10 gm |
| Protein |
nil |
| Fat- |
nil |
|
| Beetroot |
1/2 cup |
| Carrot |
1/2 cup |
| Sweet Potato |
1/2 cup |
| Potato |
1/2 cup |
| Double Beans |
1/2 cup |
| Field Beans |
1/2 cup |
| Tapioca |
1/2 cup |
|
Fruits (medium
size) |
| These fruits will provide: |
| Energy |
40 Kcal |
| CHO |
10 gm |
| Protein |
nil |
| Fat- |
nil |
|
| Gooseberry |
4-5 |
| Apple (small) |
1 |
| Banana |
1 |
| Grapes |
20 |
| Sapota |
1 |
| Orange |
1 |
| Guava |
1 |
| Jackfruit |
3 pcs |
| Dates (dried) |
2 |
| Custard Apple |
1 |
|
|
|
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the page on Diet & Nutrition |
|
|
CHO: carbohydrate
Milk & Curd |
| The following items will provide: |
| Energy |
65 Kcal |
| CHO |
4 |
| Protein |
3.5 gm |
| Fat |
4 gm |
|
| Cow's Milk |
1/2 cup |
| Buffalo's Milk |
1/2 cup |
| Skimmed Milk |
1 cup |
| Buttermilk |
1 cup |
| Curd |
1/2 cup |
|
|
Fats (10 gms) |
| The following items will provide: |
| Energy |
90 Kcal |
| CHO |
nil |
| Protein |
nil |
| Fat |
10 gm |
|
| Oil |
3 tsp |
| Ghee |
2 tsp |
| Butter |
2 1/2 tsp |
| Dalda |
2 tsp |
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