SOME COMMON FOODS Common articles of food may be divided as follows

may cause harm to the body. The following should be noted. The calorie requirement varies from person to person and in the same person from time to time. To adjust this, carbohydrate (rice, wheat, potato, sugar jaggery and so on) and fats and oils (butter, ghee, cooking oil) should primarily be adjusted whereas ordinarily protein should not be considered for adjustments of calories. SOME COMMON FOODS Common articles of food may be divided as follows: I Meat, fish,egg. Sources of animal prtein (meat about 20% fish same as meat. egg about 14%). Proteins are of very high quality. Disadvantage is high cost. However because of the Government policy of encouraging poultry in most states of India, priced egg is not high. The associated fat (in ordinary butcher's cut of meat) is however saturated and its ingestion predisposes to atherosclerosis. II Milk. milk product (excluding ghee butter) : Milk is almost a complete food. very high quality protein (though not as high as in Gr I : for details, see later. III. Grains (cereal) : Rice and wheat. Rich in starch and contain between 7 to10% protein. Protein is of good quality. Deficient in fat, cheap. Table 7.16.1: Balanced diet (for non rich and moderately working main. Food Vegetarian Non vegetarrian lacto vegetarian gms/day gms/day. Cereals rice/wheat 350 350 Pulses (dal). gram 90 60 Meat/fish - 50 Milk 300 100 Vegetables (pulbul, ladies finger, cauliflowers, 100 100 carrot, brinjal etc. Potato 75 75 Green leafy vegetebles 100 100 Egg one (about 60 gms) Fats and oils cooking oil butter/ ghee, fat 50 40 associated with meat Sugar and jaggery 40 40 Lemon one.Seasonal fruits some helps some helps N. B. Values are approximate only. Important, See that (i) there is enough fibers in the diet (to prevent colorectal cancer, breast cancer, atherosclerosis diverticutosis (ii) plenty of caroteinoids are taken (to prevent cancer lung, breast cancer). (iii) fat, particularly saturated fat intake is low (iv) NaCl is restricted and finally (vi) sugar intake is low. IV. Pulses (dal) and legumes: Dal. Rich in protein but poor in fat. Protein is somewhate less digestible and of tower quality. It is the most important protein supplier throughout whole of India excepting marginal areas of North East India. because of its importance to the nation, the Government of India is trying very hard to improve the national yield of dal. Protein content of the dry dal is between 20% to 25% cheap. Byumas usually the dried peas and beans are meant. Soyabean is also a kind of legume. They contain high amount of vegetables protein. The major protein supplier in Latin American countries is, kidney bean. which they consume in large quantity Soyabean contains approximately 40% protein and 17% fat V. Nuts (peanute. almonds, walnuts, ground nuts, etc): Very rich in fat (about 40%) and protein (about 25%) content is almost equal to dal. IV. Roots and tubers: Potato and sweet potato are examples of tubers. They are rich in starch but poor in fat. Carrots and beet roots are examples of roots. Beet is a rich source of sugar like sucrose but not of starch. Protein content is very low. Carrot has protective effects against lung and breast cancers. VII. Green Vegetables: Green leafy vegetables are primarily taken to increase the bulk of food and to avoide constipation. Other vegetables like brinjal. pulbul lady's finger etc. are low in calories. MILK Milk is almost a complete food containing protein. carbohydrate and fat as well as the important vitamins and minerals. Milk however, is deficient in iron. Old people living in isolation and depending mostly on milk and bread (not fortifed with iron) can thus develop anemia. which is sometimes called 'milk injury'. The protein of milk is of very high biological value i. e high quality protein). The composition of milk varies from species to species. Thus the protein percentages of human and cow's milk are 1.3 and 3.5 gm 100 gm. respectively.Buffalo's milk contains higher percentage of fat but same percentage of protein as that of cow. Goat's milk con-tains lesser amount of fat and hence it is better digestible. Proteins of milk are casein and whey piotem. whey proteins are a mixture of lactalbumin and lacto globulin. Fat milk is chiefly bulyrates m fine emulsion. Carbohydrate of milk is lactose. Milk is rich in calcium and phosphorus. The deficiency of iron usually does not matter to the new born as it is born (provided it is not premature. see also metabolism of iron chap. 2.2) with some store of iron. Table 7.16.2 gives the composition of bovine milk and mother's milk. Table 7.16.2: Composition of milk (approx) Article Buffalo Human Effects of boiling Boiling of milk as is commonly done in Indian households destroys the vit C. Pasteurization also causes destruction of some (about 25%) via C content of milk. [ NB. Recently, some American nutritionists are showing same drawbacks of cow's milk ] APPLIED PHYSIOLOGY Obesity Introduction. Every healthy person has some fat in his adipose tissues, which can be mobilized when there is lack of energy input (starvation) to provide energy. Teleotogically. therefore some extra fat is desirable, particularly for our primitive ancestors (who, sometimes, had to face acute shortages of food) or in a comatose patient who might have to remain without food for days together. Normally however, in todays society, with food, supply usually assured obasity is a major health hazard. This is because, obesity is associated with a number of diseases, notably.