THE EVERYDAY NUTRITION BOOKFoods, Benefits & Values
The Everyday Prepared By: Muhammad Nisar Sayed VP - HSSE Designed By: Sandeep TK DC - HSSE A complete guide for anyone who wants to understand food the right way—without confusion, without complication. This book brings together the everyday foods we eat, from fresh fruits and vegetables to snacks, seafood, meats, eggs, drinks, and more. Each item is explained with its benefits, nutritional support, and the value it brings to your body. Whether you are planning meals for children, adults, or seniors, this book gives clear direction on what to choose, why to choose it, and how it supports long-term health. It uses familiar ingredients and straightforward guidance, making healthy eating something anyone can follow with confidence. Friendly, useful, and designed for daily use, The Everyday Nutrition Book is a companion you can rely on for smarter food choices every day. Nutrition Book Foods, Benefits & Values
Table of Contents Vegetables Fruits Spices / Herbs Nuts And Seeds Rice Juices And Cool Drinks Deserts Meat, Fish, Egg Best Foods by Age Group to Maintain Health 2-5 5-6 6-8 8-10 10-11 11-13 13-14 15-18 Ideal Height and Weight Chart (Adults) 18 19-20 01 02 03 04 05 06 06 07 08 09
01Vegetables
Rich in beta-carotene (vitamin A), fiber, and antioxidants. Promotes eye health. 4 High in vitamins A, C, K, folate, and iron. Supports bone health and immunity. Spinach Calories (per 100g) ~23 kcal ~2.9 g Proteins (per 100g) Calories (per 100g) ~0.9 g ~41kcal Proteins (per 100g) Carrot Key Nutrients & Benefits
5 Key Nutrients & Benefits Calories (per 100g) ~23 kcal ~2.9 g Proteins (per 100g) Calories (per 100g) ~0.9 g ~41kcal Proteins (per 100g) Broccoli Contains vitamins C, K, folate, and fiber. Supports immune function. Provides vitamins C, K, B6, and fiber. Supports digestion. Cauliflower
4 6 Key Nutrients & Benefits Calories (per 100g) ~23 kcal ~2.9 g Proteins (per 100g) Calories (per 100g) ~0.9 g ~41kcal Proteins (per 100g) Contains vitamin C, B6, and antioxidants. Supports heart health. Beetroot Onions Source of folate, manganese, and nitrates. Supports blood pressure regulation.
4 7 Key Nutrients & Benefits Calories (per 100g) ~23 kcal ~2.9 g Proteins (per 100g) Calories (per 100g) ~0.9 g ~41kcal Proteins (per 100g) Contains vitamin C, B6, and antioxidants. Supports heart health. Source of folate, manganese, and nitrates. Supports blood pressure regulation. Tomatoes Garlic
4 Key Nutrients & Benefits Calories (per 100g) ~23 kcal ~2.9 g Proteins (per 100g) Calories (per 100g) ~0.9 g ~41kcal Proteins (per 100g) 8 Excellent source of vitamins C, A, B6, and antioxidants. Supports skin health. Contains vitamin C, potassium, and fiber. Supports digestion. Zucchini Bellpeppers
4 Key Nutrients & Benefits Calories (per 100g) ~23 kcal ~2.9 g Proteins (per 100g) Calories (per 100g) ~ 15 kcal ~0.7 g Proteins (per 100g) 9 High in beta-carotene (vitamin A) and fiber. Supports vision and gut health. Hydrating vegetable rich in water, vitamin K, and potassium. Supports hydration. Cucumber Sweet Potato
4 10 Key Nutrients & Benefits Calories (per 100g) ~23 kcal ~1.5 g Proteins (per 100g) Calories (per 100g) ~ 16 kcal ~0.7 g Proteins (per 100g) Rich in vitamin K, manganese, and folate. Supports bone health. Low in calories, high in fiber, vitamin A, C, and folate. Supports digestion. Celery Leek
4 11 Key Nutrients & Benefits Calories (per 100g) ~49 kcal ~4.3 g Proteins (per 100g) Calories (per 100g) ~ 25 kcal ~1.0 g Proteins (per 100g) High in vitamins A, C, K, and antioxidants. Supports overall health. Contains fiber, vitamins B1, B6, and antioxidants. Supports heart health. Eggplant Kale
4 12 Key Nutrients & Benefits Calories (per 100g) ~22 kcal ~3.1 g Proteins (per 100g) Calories (per 100g) ~ 118 kcal ~1.5 g Proteins (per 100g) Good source of vitamin D and minerals. Supports bone health. High in fiber, vitamin C, potassium, and manganese. Aids digestion. Mushrooms Chenai (Yam)
4 Key Nutrients & Benefits Calories (per 100g) ~112 kcal ~1.7 g Proteins (per 100g) Calories (per 100g) ~ 23 kcal ~2.9 g Proteins (per 100g) 13 Rich in dietary fiber, potassium, and vitamin E. Supports gut health. High in iron, calcium, vitamins A, C, and K. Supports bone and eye health. Rich in vitamin C, Red Spinach Chemb (Taro)
4 14 Key Nutrients & Benefits Calories (per 100g) ~37 kcal ~2.1 g Proteins (per 100g) Calories (per 100g) ~ 25 kcal ~1.0 g Proteins (per 100g) Calcium, iron, and antioxidants. Supports immunity and bone health. Contains fiber, vitamins B1 and B6. Supports heart health. Vazhuthananga Drumstick
4 15 Key Nutrients & Benefits Calories (per 100g) ~18 kcal ~1.2 g Proteins (per 100g) Calories (per 100g) ~ 33 kcal ~2.0 g Proteins (per 100g) Rich in beta-carotene and iron. Supports blood sugar control. Good source of fiber, vitamin C, folate, and antioxidants. Vendakka (Okra) Kovakka (Ivy Gourd)
4 16 Key Nutrients & Benefits Calories (per 100g) ~26 kcal ~10 g Proteins (per 100g) Calories (per 100g) ~ 18 kcal ~0.5 g Proteins (per 100g) High in beta-carotene, vitamin A, and antioxidants. Supports eye health. Rich in dietary fiber, vitamin C, and digestion Antioxidants. Aids Padavalang Mathanga (Pumpkin)
4 17 Key Nutrients & Benefits Calories (per 100g) ~112 kcal ~2.0 g Proteins (per 100g) Calories (per 100g) ~ 64 kcal ~9.4 g Proteins (per 100g) High in fiber and iron. Supports digestion and energy production. Extremely rich in calcium, iron, vitamin A and C. Boosts immunity and energy. Muringayila (Drumstick Leaves) Chena Payar
02Fruits
4 19 Key Nutrients & Benefits Calories (per 100g) ~52 kcal ~0.3 g Proteins (per 100g) Calories (per 100g) ~ 89 kcal ~1.1 g Proteins (per 100g) Banana Apples Rich in vitamin C, fiber, and antioxidants. Supports heart health. High in vitamins B6, C, potassium, and fiber. Provides energy.
4 20 Key Nutrients & Benefits Calories (per 100g) ~69 kcal ~0.6 g Proteins (per 100g) Calories (per 100g) ~ 69 kcal ~0.6 g Proteins (per 100g) Grapes Rich in vitamins C, K, and antioxidants. Supports heart health. High in vitamins B6, C, potassium, and fiber. Provides energy. Mangoes
4 21 Key Nutrients & Benefits Calories (per 100g) ~47 kcal ~0.9 g Proteins (per 100g) Calories (per 100g) ~ 160 kcal ~2.0 g Proteins (per 100g) Oranges Avacado Excellent source of vitamin C, fiber, and folate. Supports immune health. Contains vitamins C, E, K, B6, healthy fats, and fiber. Supports heart health.
22 Key Nutrients & Benefits Calories (per 100g) ~83 kcal ~1.7 g Proteins (per 100g) Calories (per 100g) ~ 160 kcal ~2.0 g Proteins (per 100g) Pomegranates Avacado Rich in vitamins C, K, fiber, and antioxidants. Supports heart health. Contains vitamins C, E, K, B6, healthy fats, and fiber. Supports heart health.
4 23 High in vitamins A, C, and hydration. Supports skin health. Contains vitamins C, A, folate, and fiber. Supports digestion. Key Nutrients & Benefits Calories (per 100g) ~30 kcal ~0.6 g Proteins (per 100g) Calories (per 100g) ~ 43 kcal ~0.5 g Proteins (per 100g) Watermelon Papaya
4 24 Extremely high in vitamin C (254% DV), fiber, and potassium. SupportZs immunity. Rich in vitamin C and manganese. Supports heart health. Calories (per 100g) ~68 kcal ~2.6 g Proteins (per 100g) Calories (per 100g) ~ 32 kcal ~0.7 g Proteins (per 100g) Key Nutrients & Benefits Guava Strawberries
4 25 Key Nutrients & Benefits Calories (per 100g) ~70 kcal ~0.6 g Proteins (per 100g) Calories (per 100g) ~ 57 kcal ~0.4 g Proteins (per 100g) Persimmons Pears High in vitamins A andC. Supports eye health. Contains fiber and antioxidants. Supports digestive health.
03Spice/Herb
4 27 Contains antioxidants; mood enhancer. Rich in vitamins C, B6; aids digestion. Calories (per 100g) ~310 kcal ~11.4 g Proteins (per 100g) Calories (per 100g) ~ 311 kcal ~10.8 g Proteins (per 100g) Key Nutrients & Benefits Saffron Cardamom
4 28 High in antioxidants; anti - inflammatory properties. Contains curcumin; anti- inflammatory and antioxidant properties. Calories (per 100g) ~247 kcal ~4.0 g Proteins (per 100g) Calories (per 100g) ~ 312 kcal ~7.8 g Proteins (per 100g) Key Nutrients & Benefits Cinnamon Turmeric
4 29 Good source of iron; aids digestion. Contains piperine; enhances nutrient absorption. Calories (per 100g) ~375 kcal ~17.8 g Proteins (per 100g) Calories (per 100g) ~ 251 kcal ~10.9 g Proteins (per 100g) Key Nutrients & Benefits Cumin Black Pepper
4 30 Rich in antioxidants and vitamin C; supports immune health. Contains piperine; enhances nutrient absorption. Calories (per 100g) ~106 kcal ~5.2 g Proteins (per 100g) Calories (per 100g) ~ 298 kcal ~12.4 g Proteins (per 100g) Key Nutrients & Benefits Sumac Coriander
4 31 Rich in antioxidants and vitamin C; supports immune health. Rich in fiber, iron, and antioxidants. Supports digestio S n and blood sugar control. Calories (per 100g) ~106 kcal ~5.2 g Proteins (per 100g) Calories (per 100g) ~ 323 kcal ~23.0 g Proteins (per 100g) Key Nutrients & Benefits Garlic Powder Fenugreek Seeds
4 32 Good source of selenium, magnesium, and omega- 3s. Anti- inflammatory. Rich in fiber, iron, and antioxidants. Supports digestio S n and blood sugar control. Calories (per 100g) ~508 kcal ~26.1 g Proteins (per 100g) Calories (per 100g) ~ 345 kcal ~15.8 g Proteins (per 100g) Key Nutrients & Benefits Mustard Seeds Fennel Seeds
4 33 Contains vitamins A, C, and folate. Has anti- inflammatory and digestive properties. High in antioxidants, manganese, and eugenol. Supports liver and oral health. Calories (per 100g) ~313 kcal ~7.6 g Proteins (per 100g) Calories (per 100g) ~ 274 kcal ~6.0 g Proteins (per 100g) Key Nutrients & Benefits Bay Leaf Cloves
4 34 Rich in manganese and copper. Has anti- inflammatory and antimicrobial properties. High in antioxidants and anethole. Antiviral, supports digestion. Calories (per 100g) ~525 kcal ~5.8 g Proteins (per 100g) Calories (per 100g) ~ 337 kcal ~17.6 g Proteins (per 100g) Key Nutrients & Benefits Nutmeg Star Anise
4 35 Good source of potassium, magnesium, and fiber. Aids digestion. Anti-inflammatory and digestive aid. Used in small amounts. Calories (per 100g) ~239 kcal ~2.8 g Proteins (per 100g) Calories (per 100g) ~ 297 kcal ~4.0 g Proteins (per 100g) Key Nutrients & Benefits Tamarind Asafoetida (Hing)
4 Anti-inflammatory, supports digestion and immunity. Calories (per 100g) ~347 kcal ~9.0 g Proteins (per 100g) Key Nutrients & Benefits Dry Ginger Powder
04Nuts & Seeds
38 High in vitamin E, magnesium, and healthy fats. Supports heart and skin health. Rich in omega-3 fatty acids, antioxidants, and copper. Supports brain and heart health. Calories (per 100g) ~579 kcal ~21.2 g Proteins (per 100g) Calories (per 100g) ~ 654 kcal ~15.2 g Proteins (per 100g) Key Nutrients & Benefits Almonds Walnuts
39 Contains magnesium, zinc, and iron. Good for bone health and immunity. High in omega-3s, fiber, and lignans. Supports heart health and digestion. Calories (per 100g) ~553 kcal ~18.2 g Proteins (per 100g) Calories (per 100g) ~ 534 kcal ~18.3 g Proteins (per 100g) Key Nutrients & Benefits Cashews Flax seeds
40 Contains magnesium, zinc, and iron. Good for bone health and immunity. High in zinc, magnesium, iron, and antioxidants. Supports immunity. Calories (per 100g) ~486 kcal ~16.5 g Proteins (per 100g) Calories (per 100g) ~ 559 kcal ~30.2 g Proteins (per 100g) Key Nutrients & Benefits Chia seeds Pumpkin seeds
41 Rich in vitamin E, selenium, and healthy fats. Supports skin and heart health. High in calcium, iron, and antioxidants. Supports bone and metabolic health. Calories (per 100g) ~584 kcal ~20.8 g Proteins (per 100g) Calories (per 100g) ~ 573 kcal ~17.7 g Proteins (per 100g) Key Nutrients & Benefits Sunflower seeds Sesame seeds
42 Rich in vitamin E, manganese, and healthy fats. Supports brain function. Exceptionally high in selenium. Supports thyroid and antioxidant function. Calories (per 100g) ~673 kcal ~13.7 g Proteins (per 100g) Calories (per 100g) ~ 659 kcal ~14.3 g Proteins (per 100g) Key Nutrients & Benefits Pine Nuts Brazil Nuts
43 High in protein, fiber, folate, and iron. Supports digestion and muscle growth. Rich in folate, iron, and fiber. Helps in energy production and digestion. Calories (per 100g) ~364 kcal ~19.3 g Proteins (per 100g) Calories (per 100g) ~ 352 kcal ~24.6 g Proteins (per 100g) Key Nutrients & Benefits Chicpeas Lentils (Brown)
High in protein, antioxidants, and B vitamins. Supports detox and weight loss. Good source of fiber, iron, and folate. Supports heart and gut health. Calories (per 100g) ~347 kcal ~24.0 g Proteins (per 100g) Calories (per 100g) ~ 333 kcal ~24.0 g Proteins (per 100g) Key Nutrients & Benefits Green Gram (Moong) Kidney Beans 44
45 Rich in fiber, folate, and magnesium. Good for blood sugar control. Excellent source of plant- based protein and isoflavones. Supports muscle and hormone health. Calories (per 100g) ~339 kcal ~21.6 g Proteins (per 100g) Calories (per 100g) ~ 446 kcal ~36.5 g Proteins (per 100g) Key Nutrients & Benefits Black Beans Soya Beans
46 Contains vitamin A, C, and fiber. Supports immune function and digestion. High in protein, potassium, and iron. Supports energy and red blood cell production. Calories (per 100g) ~341 kcal ~25.0 g Proteins (per 100g) Calories (per 100g) ~ 343 kcal ~22.3 g Proteins (per 100g) Key Nutrients & Benefits Peas (Dried) Pigeon Peas (Toor Dal)
3 Rich in vitamin B6, E, folic acid, potassium, magnesium, and antioxidants. Supports heart health. Calories (per 100g) ~562 kcal ~20.3 g Proteins (per 100g) Key Nutrients & Benefits Peas (Dried)
05Rices
49 Easy to digest, quick energy. Often used in daily meals. Whole grain, high fiber. Improves digestion and heart health. Calories (per 100g) ~130 kcal ~2.7 g Proteins (per 100g) Calories (per 100g) ~ 111 kcal ~2.6 g Proteins (per 100g) Key Nutrients & Benefits White Rice Brown Rice
50 Basmati Rice glycemic index. Supports steady energy Calories (per 100g) ~121 kcal ~3.5 g Proteins (per 100g) Calories (per 100g) ~ 145 kcal ~8.5 g Proteins (per 100g) Basmati Rice Black Rice (Chakao) Manipur specialty, high in anthocyanins. Good for heart, immunity & brain health.
51 Short-grain, aromatic,from Bengal. Used in khichdi and sweets. Good energy source. Calories (per 100g) ~130 kcal ~2.9 g Proteins (per 100g) Calories (per 100g) ~ 123 kcal ~2.8 g Proteins (per 100g) Key Nutrients & Benefits Gobind Bhog Rice Black Rice (Chakao) Medium-grain rice from Tamil Nadu. Easy to digest, ideal for diabetics (low glycemic index).
52 Light, low-starch,popular in South India. Good for weight management. Calories (per 100g) ~120 kcal ~2.6 g Proteins (per 100g) Calories (per 100g) ~ 120 kcal ~2.8 g Proteins (per 100g) Key Nutrients & Benefits Sona Masoori Rice Jeera Sambar Rice Small-grain, fragrant. Used in biryanis. Contains selenium & zinc.
Light, low-starch,popular in South India. Good for weight management. Calories (per 100g) ~120 kcal ~2.6 g Proteins (per 100g) Key Nutrients & Benefits Sona Masoori Rice
06Juices & Cool Drinks
55 High in vitamin C, refreshing, aids digestion Calories (per 100g) ~27 kcal ~6.5 g Proteins (per 100g) Calories (per 100g) ~ 19 kcal ~2.6 g Proteins (per 100g) Key Nutrients & Benefits Lemonade Coconut Water Rich in potassium and electrolytes, hydrates naturally
56 Rich in antioxidants and iron, boosts energy Calories (per 100g) ~270 kcal ~23 g Proteins (per 100g) Calories (per 100g) ~ 30 kcal ~6 g Proteins (per 100g) Key Nutrients & Benefits Sugarcane Juice Watermelon Juice High in hydration and vitamin A, C
57 Rich in vitamins A and C, boosts immunity Calories (per 100g) ~60 kcal ~13 g Proteins (per 100g) Calories (per 100g) ~ 54 kcal ~13 g Proteins (per 100g) Key Nutrients & Benefits Mango Juice Pomegranate Juice High in antioxidants and vitamin C, boosts immunity
58 Rich in iron, calcium, and energy Calories (per 100g) ~90 kcal ~18 g Proteins (per 100g) Calories (per 100g) ~ 39 kcal ~5 g Proteins (per 100g) Key Nutrients & Benefits Chikoo Juice Carrot Juice High in vitamin A, good for eyesight and skin health
59 Beetroot Juice nitrates, supports blood Rich in folate, iron, and health Calories (per 100g) ~43 kcal ~7 g Proteins (per 100g) Calories (per 100g) ~ 16 kcal ~1 g Proteins (per 100g) Key Nutrients & Benefits Beetroot Juice Cucumber Mint Cooler Extremely hydrating, contains antioxidants, aids in detox
60 Excellent for digestion Calories (per 100g) ~35 kcal ~3 g Proteins (per 100g) Calories (per 100g) ~ 90 kcal ~12 g Proteins (per 100g) Key Nutrients & Benefits Masala Chaas spices Rose Milk Contains vitamin C and antioxidants from rose essence
61 Rich in Calcium, vitamin E and protien Calories (per 100g) ~110 kcal ~15 g Proteins (per 100g) Calories (per 100g) ~ 45 kcal ~11 g Proteins (per 100g) Key Nutrients & Benefits Kesar Badam Milk Aam Panna Rich in vitamin C and iron, prevents heat stroke
62 Rich in cumin and mint, aids digestion and cooling Calories (per 100g) ~20 kcal ~3 g Proteins (per 100g) Calories (per 100g) ~ 60 kcal ~13 g Proteins (per 100g) Key Nutrients & Benefits Jaljeera Lychee Juice High in vitamin C and antioxidants
63 Rich in vitamin C, potassium, and fiber Calories (per 100g) ~40 kcal ~7 g Proteins (per 100g) Calories (per 100g) ~ 60 kcal ~6-10 g Proteins (per 100g) Key Nutrients & Benefits Kiwi Cooler Cold Coffee Contains antioxidants and caffeine
Contains calcium, iron, and caffeine; tapioca adds carbs Calories (per 100g) ~150 - 250 kcal ~25-35 g Proteins (per 100g) Key Nutrients & Benefits Boba Milk Tea
07Deserts
66 Contains protein, carbs, and iron; cooling dessert Rich in vitamins from fruits, calcium from milk Calories (per 100g) ~140 kcal ~18 g Proteins (per 100g) Calories (per 100g) ~ 110 kcal ~15 g Proteins (per 100g) Key Nutrients & Benefits Falooda Fruit Custard
67 High in protein, fiber, folate, and iron. Supports digestion and muscle growth. Rich in calcium and vitamin D Calories (per 100g) ~364 kcal ~19.3 g Proteins (per 100g) Calories (per 100g) ~ 210 kcal ~20 g Proteins (per 100g) Key Nutrients & Benefits Kulfi Ice Cream
68 Rich in protein and calcium, sweet Indian delicacy High in carbs and energy, contains dry fruits, calcium from milk Calories (per 100g) ~200 kcal ~17 g Proteins (per 100g) Calories (per 100g) ~ 150 kcal ~16 g Proteins (per 100g) Key Nutrients & Benefits Rasmalai Payasam (Kheer)
69 Contains vitamin C from fruit, gelatin aids gut health High in potassium and low fat (compared to dairy ice cream) Calories (per 100g) ~364 kcal ~19.3 g Proteins (per 100g) Calories (per 100g) ~ 210 kcal ~20 g Proteins (per 100g) Key Nutrients & Benefits Fruit Jelly Tender Coconut Ice Cream
70 Refreshing but high in added sugars depending on syrup used Contains almontds, fennel, and saffron; rich in calcium and iron Calories (per 100g) ~120 kcal ~22 g Proteins (per 100g) Calories (per 100g) ~ 120 kcal ~14 g Proteins (per 100g) Key Nutrients & Benefits Ice Gola Thandai
71 High in sugar and fat. Provides energy but low in nutrients High in sugar and fat, with antioxidants from cocoa. Calories (per 100g) ~350 kcal ~4 g Proteins (per 100g) Calories (per 100g) ~ 370 kcal ~5 g Proteins (per 100g) Key Nutrients & Benefits Cake (Vanilla) Cake Chocolate
08Meat
73 Lean protein, B3, B6, selenium. Supports muscle growth and metabolism. Higher fat, good source of iron and zinc. Supports energy and immunity. Calories (per 100g) ~165 kcal ~31 g Proteins (per 100g) Calories (per 100g) ~ 209 kcal ~25 g Proteins (per 100g) Key Nutrients & Benefits Chicken (Breast skinless) Chicken (Thigh, skinless)
74 Beef Pakistani Lean Rich in vitamin A,B12, iron. Enhances blood health and vision. Grass-fed; high in B12, iron, and CLA. Aids red blood cells and muscle repair. Calories (per 100g) ~120 kcal ~22 g Proteins (per 100g) Calories (per 100g) ~ 217 kcal ~26 g Proteins (per 100g) Key Nutrients & Benefits Chicken Lever
75 Typically from buffalo; high in iron and protein, slightly lower fat. Higher fat, rich in zinc energy. Good for calories Calories (per 100g) ~215 kcal ~27 g Proteins (per 100g) Calories (per 100g) ~ 120 kcal ~14 g Proteins (per 100g) Key Nutrients & Benefits Beef (Ribeye/ Marbled) Beef Indian Lean
76 Extremely rich in vitamin A, B12, iron. Supports detox and brain health. Higher fat, rich in zinc energy. Good for calories Calories (per 100g) ~135 kcal ~20.4 g Proteins (per 100g) Calories (per 100g) ~ 120 kcal ~14 g Proteins (per 100g) Key Nutrients & Benefits Mutton (Goat) for heart Beef Lever
77 Tender cuts, high in protein and zinc. Boosts immunity and energy metabolism. Nutrient-rich: A, B12, folate, iron. Supports vision and RBC production. Calories (per 100g) ~250 kcal ~25 g Proteins (per 100g) Calories (per 100g) ~ 135 kcal ~20 g Proteins (per 100g) Key Nutrients & Benefits Mutton (Goat) for heart Lamb (Leg/ Shoulder)
78 Low fat high in iron, heart and stamina. Rich in vitamin A, and iron, Good to detox & blood formation Calories (per 100g) ~108 kcal ~20 g Proteins (per 100g) Calories (per 100g) ~ 135 kcal ~20 g Proteins (per 100g) Key Nutrients & Benefits Camel (Liver) Camel (Lean)
09Fish
80 Rich in omega-3, vitamin D, and healthy fats. Boosts heart and brain function. Lean fish, good protein and low fat. Supports general body repair and growth. Calories (per 100g) ~310 kcal ~21 g Proteins (per 100g) Calories (per 100g) ~ 96 kcal ~208 g Proteins (per 100g) Key Nutrients & Benefits Tilapia Hilsa (Ilish) (Indian)
81 High in omega-3, B12, selenium. Supports brain, heart, and skin health. Calories (per 100g) ~208 kcal ~20 g Proteins (per 100g) Salmon Lean, high in protein, vitamin D, and B-complex. Promotes muscle growth. Calories (per 100g) ~ 132 kcal ~28 g Proteins (per 100g) Tuna (Fresh) High calcium and omega- 3. Excellent for bones and cholesterol control. Calories (per 100g) ~ 210 kcal ~29 g Proteins (per 100g) Tuna (Fresh)
82 09Eggs
83 High in protein, vitamin B12, D, selenium, and choline. Supports brain and muscle health. More nutritious than farmed eggs; richer in (omega-3, vitamin A, and carotenoids. Calories (per 100g) ~143 kcal ~13 g Proteins (per 100g) Calories (per 100g) ~ 150 kcal ~14 g Proteins (per 100g) Key Nutrients & Benefits Desi Egg (Country hen) Hen Egg (Chicken)
84 Rich in B vitamins, selenium, and antioxidants. Good for immunity and energy. Calories (per 100g) ~158 kcal ~13 g Proteins (per 100g) Calories (per 100g) ~ 185 kcal ~13 g Proteins (per 100g) Key Nutrients & Benefits Quail Egg Duck Egg Higher in fat, vitamin B12, selenium, and protein. Good for brain and thyroid function.
85 Large size, high in protein, vitamin A,and iron. Supports vision and hemoglobin levels. Calories (per 100g) ~185 kcal ~14 g Proteins (per 100g) Goose Egg Lean, high in protein, vitamin D, and B-complex. Promotes muscle growth. Calories (per 100g) ~ 52 kcal ~11 g Proteins (per 100g) Hgh in fat, cholesterol, vitamins A, D, E, and choline. Supports brain and hormone function. Calories (per 100g) ~ 322 kcal ~16 g Proteins (per 100g) Egg Yolk (only) Egg White (only)
86 Children (3–12yrs) Best Foods by Age Group to Maintain Health Milk, eggs, fruits, vegetables, whole grains, nuts, lentils Growth, brain development, strong bones 1,400– 2,000 kcal 1,200– 1,800 kcal 19–34 g/day 2,400– 3,000 kcal 2,000– 2,400 kcal 46–52 g/day 2,400– 2,800 kcal 1,800– 2,200 kcal 50–60 g/day 55–65 g/day 60–70 g/day 1,600– 2,000 kcal 1,800– 2,200 kcal 2,200– 2,600 kcal 2,000– 2,400 kcal Teenagers (13–19) Dairy, lean meat, eggs, leafy greens, fruits, whole grains Muscle growth, hormones, energy Adults (20–40) Balanced diet: protein, vegetables, fruits, grains Maintain energy, fitness, immunity Middle-Age (41–60) Fiber-rich foods, nuts, fish, low-fat dairy Heart health, weight control Seniors (60+) Soft foods, soups, fruits, calcium-rich foods Bone strength, easy digestion Age Group Recommended Foods Key Benefits Calories (Men) Calories (Women) Protein Needs
87 Ideal Height and Weight Chart (Adults) (Based on BMI – Body Mass Index range of 18.5 to 24.9) Height (cm) 152 cm 157 cm 163 cm 168 cm 173 cm 178 cm 183 cm 188 cm 5'0" 5'2" 5'4" 5'6" 5'8" 5'10" 6'0" 6'2" 45 – 56 kg 48 – 60 kg 52 – 65 kg 56 – 70 kg 60 – 74 kg 64 – 79 kg 68 – 84 kg 72 – 88 kg Height (ft/in) Ideal Weight (kg) For Males:
88 Ideal Height and Weight Chart (Adults) (Based on BMI – Body Mass Index range of 18.5 to 24.9) For Females: Height (cm) 152 cm 157 cm 163 cm 168 cm 173 cm 178 cm 183 cm 5'0" 5'2" 5'4" 5'6" 5'8" 5'10" 6'0" 43 – 53 kg 45 – 57 kg 49 – 62 kg 54 – 67 kg 58 – 72 kg 62 – 76 kg 66 – 81 kg Height (ft/in) Ideal Weight (kg)
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