Whether or not a food is a good source of a nutrient depends on:
the amount of nutrient in the food. Foods that contain large amounts of micronutrients compared to their energy content are called ‘nutrient-rich’ (or sometimes ‘nutrient-dense’) foods. They are preferred because they help ensure that the diet provides all nutrients needed. This Appendix lists foods that supply useful amounts of different nutrients;
the amount of the food that is eaten usually.
TABLE 1 · USEFUL SOURCES OF NUTRIENTS
|
CARBOHYDRATES |
|||
|
Starches |
Sugars |
Dietary fibre |
|
|
· cereals |
· sweet fruits |
· wholemeal cereals and roots |
|
|
FATS |
|||
|
Fats high in unsaturated fatty acids |
Fats high in saturated fatty acids |
Fats high in trans fatty acids |
|
|
· most vegetable oils (e.g. sunflower,
maize, groundnut and olive) |
· butter, ghee, lard |
· margarine and vegetable ghee |
|
|
PROTEINS |
|||
|
· breastmilk |
|||
|
IRON |
|||
|
Easily absorbed |
Poorly absorbed, unless eaten with meat, offal, poultry or fish, or foods rich in vitamin C |
||
|
· liver, blood and other offal |
· wholegrain cereals, particularly millets
and sorghum |
||
|
ZINC |
|||
|
· meat and offal |
|
||
|
VITAMIN A |
|||
|
· liver and kidneys |
|||
|
FOLATE |
|||
|
· beans and groundnuts |
|||
|
VITAMIN C |
|||
|
· fresh fruits, e.g. guava, citrus and
baobab |
|||
TABLE 2 · ENERGY, PROTEIN AND FAT CONTENT OF SOME FOODS
|
FOOD
|
% EP
|
IN 100 g EDIBLE PORTION OF FOOD
|
|||
|
ENERGY
|
PROTEIN
|
FAT
|
|||
|
kcal
|
MJ
|
g
|
g
|
||
|
CEREALS
|
|||||
|
Breads, white
|
100
|
261
|
1.09
|
7.7
|
2.0
|
|
Maize/corn
|
|
|
|
|
|
|
· whole, flour
|
100
|
353
|
1.48
|
9.3
|
3.8
|
|
· refined, flour
|
100
|
368
|
1.54
|
9.4
|
1.0
|
|
· thick porridge*
|
100
|
105
|
0.44
|
2.6
|
0.3
|
|
· thin porridge*
|
100
|
54
|
0.23
|
1.4
|
-
|
|
Millet, bulrush
|
100
|
341
|
1.43
|
10.4
|
4.0
|
|
Rice, polished
|
|
|
|
|
|
|
· raw
|
100
|
361
|
1.51
|
6.5
|
1.0
|
|
· boiled*
|
100
|
123
|
0.51
|
2.2
|
0.3
|
|
Sorghum, whole, flour
|
100
|
345
|
1.44
|
10.7
|
3.2
|
|
STARCHY ROOTS AND FRUITS
|
|||||
|
Cassava
|
|
|
|
|
|
|
· fresh
|
74
|
149
|
0.62
|
1.2
|
0.2
|
|
· dried or flour
|
100
|
344
|
1.44
|
1.6
|
0.5
|
|
· fresh, boiled*
|
100
|
149
|
0.62
|
1.2
|
-
|
|
Plantains, raw
|
66
|
135
|
0.56
|
1.2
|
0.3
|
|
Potatoes, Irish, raw
|
80
|
79
|
0.33
|
2.1
|
0.1
|
|
Sweet potatoes, raw
|
80
|
105
|
0.44
|
1.7
|
0.3
|
|
Yams, fresh, raw
|
84
|
118
|
0.49
|
1.5
|
0.2
|
|
LEGUMES
|
|||||
|
Beans and peas, dried, raw
|
100
|
333
|
1.39
|
22.6
|
0.8
|
|
Groundnuts, dried, raw
|
100
|
567
|
2.37
|
25.8
|
45.0
|
|
Soybeans, dried, raw
|
100
|
416
|
1.74
|
36.5
|
20.0
|
|
Sunflower seeds, raw
|
100
|
605
|
2.53
|
22.5
|
49.0
|
|
ANIMAL FOODS
|
|||||
|
Breastmilk
|
100
|
70
|
0.29
|
1.0
|
4.4
|
|
Cow’s milk
|
100
|
61
|
0.26
|
3.3
|
3.3
|
|
Eggs
|
88
|
158
|
0.66
|
12.0
|
11.2
|
|
Meat with some fat (goat)
|
100
|
161
|
0.67
|
19.5
|
7.9
|
|
Chickens/poultry
|
67
|
140
|
0.59
|
20.0
|
7.0
|
|
Fish flesh, fresh
|
100
|
90
|
0.38
|
18.4
|
0.8
|
|
Fish flesh, dried, salted, large
|
100
|
255
|
1.07
|
47.0
|
7.4
|
|
OILS, FATS AND SUGAR
|
|||||
|
Edible oils/lard
|
100
|
900
|
3.76
|
0
|
100.0
|
|
Butter/margarine
|
100
|
718
|
3.00
|
0
|
82.0
|
|
Sugar
|
100
|
400
|
1.67
|
0
|
0
|
Source: FAO. 1993. Food and nutrition in the management of group feeding programmes. Rome.
Notes:
|
kcal |
= kilocalorie |
|
MJ |
= megajoules (joules are the modern unit for measuring energy. 1 000 kcal = 4.18 MJ) |
|
% EP |
= Percent edible portion = proportion of the ‘as-purchased’ weight of food which can be eaten expressed as a percentage |
|
- |
= trace |
|
* |
= values calculated. The amount of flour in thick and thin maize ‘porridge’ varies. These are approximate values only. |
TABLE 3 · NUTRIENTS IN SELECTED FOODS
|
FOOD |
RICH SOURCE OF: |
USEFUL SOURCE OF: |
|
Cereals |
Starch, fibre |
Protein |
|
Starchy roots and fruits |
Starch, fibre |
Some minerals |
|
Mature beans and peas |
Starch, protein, fibre |
B-group vitamins |
|
Oilseeds |
Fat, protein, fibre |
B-group vitamins |
|
Meats and fish |
Protein, iron, zinc |
Other minerals |
|
Liver (all kinds) |
Protein |
- |
|
Milks and milk foods |
Fat |
- |
|
Breastmilk |
Fat |
Iron |
|
Eggs |
Protein |
Fat |
|
Fats and oils |
Fat |
- |
|
Dark/medium green |
Vitamin C |
Protein |
|
leaves |
Folate |
Some iron |
|
Orange vegetables |
Vitamin A |
Minerals |
|
Orange fruits |
Fruit sugar |
Fibre |
|
Citrus fruits |
Fruit sugar |
- |
Source: Adapted from Burgess and others. 1994. Community nutrition for Eastern Africa. AMREF, Nairobi.
Use the following table to compare the energy and nutrient needs of different members of the family.
TABLE 4 · DAILY RECOMMENDED INTAKES FOR ENERGY AND NUTRIENTS
|
SEX/AGE |
BODY WEIGHT |
ENERGY |
PROTEIN |
IRON |
ZINC |
VITAMIN A |
VITAMIN C |
FOLATE |
|
|
Years |
kg |
kcal |
MJ |
g |
mg |
mg |
mcg RE |
mg |
mcg DFE |
|
BOTH SEXES |
|
|
|
|
|
|
|
|
|
|
0-6 months |
6.0 |
524 |
2.19 |
11.6 |
0a |
1.1 |
375 |
25 |
80 |
|
6-11 months |
8.9 |
708 |
2.97 |
14.1 |
9 |
0.8 |
400 |
30 |
80 |
|
1-3 |
12.1 |
1 022 |
4.28 |
14.0 |
6 |
8.4 |
400 |
30 |
160 |
|
4-6 |
18.2 |
1 352 |
5.66 |
22.2 |
6 |
10.3 |
450 |
30 |
200 |
|
7-9 |
25.2 |
1 698 |
7.10 |
25.2 |
9 |
11.3 |
500 |
35 |
300 |
|
GIRLS |
|
|
|
|
|
|
|
|
|
|
10-17 |
46.7 |
2 326 |
9.73 |
42.6 |
14/32b |
15.5 |
600 |
40 |
400 |
|
BOYS |
|
|
|
|
|
|
|
|
|
|
10-17 |
49.7 |
2 824 |
11.81 |
47.8 |
17 |
19.2 |
600 |
40 |
400 |
|
WOMEN |
55.0 |
|
|
|
|
|
|
|
|
|
18-59 |
|
2 408 |
10.08 |
41.0 |
29/11c |
9.8 |
500 |
45 |
400 |
|
Pregnant |
|
+278 |
+1.17 |
+6.0 |
Highd |
15.0 |
800 |
55 |
600 |
|
Breastfeeding |
|
+450 |
+1.90 |
+17.5 |
15 |
16.3 |
850 |
70 |
500 |
|
60 and over |
|
2 142 |
8.96 |
41.0 |
11 |
9.8 |
600 |
45 |
400 |
|
MEN |
65.0 |
|
|
|
|
|
|
|
|
|
18-59 |
|
3 091 |
12.93 |
49.0 |
14 |
14.0 |
600 |
45 |
400 |
|
60 and over |
|
2 496 |
10.44 |
49.0 |
14 |
14.0 |
600 |
45 |
400 |
Sources: Energy - FAO. 2004. Energy in human nutrition. Report of a Joint FAO/WHO/UNU Expert Consultation. FAO Food and Nutrition Technical Paper Series, No. 1. Rome; Protein - WHO. 1985. Energy and protein requirements. Technical Report Series 724. Geneva; Micronutrients - FAO/WHO. 2002. Human vitamin and mineral requirements. Report of a Joint FAO/WHO Expert Consultation. Rome.
Notes:
|
kcal |
= kilocalorie |
|
MJ |
= megajoules |
|
|
(joules are the modern unit for measuring energy. 1 000 kcal = 4.18 MJ) |
|
RE |
= retinol equivalents |
|
DFE |
= dietary folate equivalents |
These values assume that:
children are breastfed for at least the first year;
older children and adults eat small amounts of iron-rich foods (e.g. meat), other animal proteins and vitamin C-rich foods, and large amounts of staple foods such as maize. The bio-availability values used for iron are ‘10% bioavailability’, and those used for zinc are ‘low bio-availability’;
adults have moderate physical activity.
a. Full-term babies are born with sufficient iron stores for six months.
b. Amount needed when menstruation starts.
c. Amount needed after menopause.
d. Needs are so high that iron supplements are usually recommended for pregnant women and pregnant adolescent girls.
Brown, K. & Wuehler, S. 2000. Zinc and human health. From MI.
Burgess, A. & others. 1994. Community nutrition for Eastern Africa. From AMREF.
FANTA/AED. 2003. Food and nutrition implications of antiretroviral therapy in resource limited settings. From FANTA.
FAO. 2001. Improving nutrition through home gardening. A training package for preparing field workers in Africa. From FAO.
FAO/WHO. 2002. Human vitamin and mineral requirements. From FAO.
FAO/WHO. 2002. Living well with HIV/AIDS. A manual on nutritional care and support for people living with HIV/AIDS. From FAO.
INACG. 2002. Anemia, iron deficiency and iron deficiency anemia. From INACG.
IVACG. 2002. The Annecy accords to assess and control vitamin A deficiency. From IVACG.
Linkages/AED. 2001. Essential health sector actions to improve maternal nutrition in Africa. From Linkages.
Linkage/AED. 2002. Birth, initiation of breastfeeding and the first 7 days after birth. Facts for feeding. From Linkages.
Linkages/AED. 2002. Exclusive breastfeeding: the only water source young infants need. FAQ Sheet 5. From Linkages.
Linkages/AED. 2002. Mother-to-mother support for breastfeeding. FAQ Sheet 2. From Linkages.
Linkages/AED. 2002. Nutrition Job Aids. From Linkages.
Linkages/AED. 2002. Prevention of mother-to-child transmission of HIV in Asia: practical guidance for programs. From Linkages.
McLaren, D. & Frigg, M. 2001. SIGHT AND LIFE guidebook on vitamin A in health and disease. 2nd edition. From Task Force Sight and Life.
WFP. 2000. Food and nutrition handbook. From WFP.
WHO. 2000. Complementary feeding: family foods for breastfed children. From WHO.
WHO. 2000. Management of the child with a serious infection or severe malnutrition. From WHO.
WHO. 2001. Iron deficiency anaemia assessment, prevention and control: a guide for programme managers. From WHO.
WHO. 2003. Nutrient requirements of people living with HIV/AIDS. Report of a technical consultation 13-15 May 2003. WHO, Geneva.
WHO/FAO. 2003. Diet, nutrition and the prevention of chronic diseases. Report of a joint WHO/FAO expert consultation. WHO Technical Report Series 916. From WHO.
WHO/UNICEF/UNFPA/UNAIDS. 2003. HIV and infant feeding: a guide for health care managers and supervisors (revised). From WHO.
Addresses for these and other nutrition publications:
|
AMREF |
African Medical and Research Foundation |
|
FANTA/AED |
Food and Nutrition Technical Assistance Project |
|
FAO |
Food and Agriculture Organization of the United Nations |
|
INACG |
International Nutritional Anemia Consultative Group |
|
IVACG |
International Vitamin A Consultative Group |
|
Linkages/AED |
Linkages Project |
|
MI |
Micronutrient Initiative |
|
SCN |
Standing Committee on Nutrition |
|
TALC |
Teaching-aids At Low Cost |
|
UNICEF |
United Nations Children’s Fund |
|
WFP |
World Food Programme |
|
WHO |
World Health Organization |
