5

Prof. Dr. Ashraf Abd-Elaziz Abd El-megeid

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Professor of Nutrition, Nutrition
and Food Science Dept.
and Former Dean of Faculty
of Home Economics
Helwan University

2024-2025
‫الهاشر جهاز نصر وتوزًع الكثاب الحامعي ‪ -‬جامعة حموان‬
‫حقوق الثألٌف مخفوظة لممؤلف‬
‫‪2023-2024‬‬

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University Book Publishing and Distribution Authority
Helwan University

Copyright reserved to the author

Prof Dr: Ashraf Abd-Elaziz Abd El-Megeid Ali
Professor of Nutrition
Department of Nutrition and Food science
Faculty of Home Economics – Helwan University

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2023 - 2024
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CONTENTS:

Subject Page Number

Introduction 5
Energy 7
Defining Nutrition 28
Malnutrition 31

Causes, Incidence, and Risk 33

Factors of Malnutrition
Water 39
Body water 41
Sources 42
Functions 43
Requirements 44
Dietary Reference Intake for 45
Water
Fluid and Electrolyte Balance 46
Factors That Lead to Fluid 48
Imbalances

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Excess Water Accumulation 49
Carbohydrates
Functions of Carbohydrates
Food Sources
5050
51
53
Classification 54
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Digestion and Absorption 57
Metabolism and Elimination 59
Proteins 61
Defining Proteins 62
Types of Proteins 63
Amino Acids 64
Functions of Proteins 65
Food Sources 67
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Rich Sources of Proteins 68

Classification 69
Composition 70
Digestion and Absorption 71
Metabolism and Elimination 73
Dietary Requirements 73
Dietary Reference Intakes (DRIs): 75
Protein
Protein Excess 76
Nitrogen Balance 77
Protein Deficiency 77
Fats 78

Digestion and Absorption 80

Functions 81
Food Sources 83
Visible and Invisible Fats in Food 85
Classification 86
Omega – 3 fatty acids 94
Omega-6 fatty acids 94

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Cholesterol 95
Cholesterol in Foods 96
Dietary fat and blood cholesterol
Dietary fat and cancer
Appendices and Tables used in
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practice
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References 186
INTRODUCTION

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INTRODUCTION:

Nutrition is crucial for human health, affecting

cellular and physical well-being, and involves the process of
obtaining, utilizing, and processing essential nutrients for
growth, development, and maintenance. Human nutrition
involves consuming food and fluids containing essential
nutrients like carbohydrates, proteins, fats, vitamins, and
minerals for energy and physiological functions. Human
nutrition involves understanding the relationship between
nutrients, metabolism, and health outcomes, considering
factors like age, sex, genetics, lifestyle, and environmental
influences. Nutrition is crucial for growth, immune function,
weight management, and reducing chronic diseases like
obesity, diabetes, cardiovascular diseases, and certain
cancers. In today's world, achieving optimal nutrition is
challenging due to processed foods, sedentary lifestyles, and
conflicting dietary recommendations. Education on healthy
eating, mindful food choices, and sustainable practices is

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crucial. In this introduction to human nutrition, we will
50
explore the fundamental concepts of nutrition science,
including the functions of nutrients, dietary sources,
recommended intake guidelines, and the impact of nutrition
on overall health and well-being. By gaining a deeper
30
understanding of nutrition, we can cultivate habits that
promote lifelong health and vitality.
ENERGY

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Energy: Energy is essential for body tissue

maintenance, growth, and voluntary activities like walking,
running, swimming, and gardening. Nutrients provide
energy: carbohydrates, proteins, and fats, with carbohydrates
being the primary source.

Energy Measurement: The kilocalorie, also known as the

large calorie or calorie, is the unit used to measure the energy
value of foods, equivalent to 4.184 kilojoules or 4.2
kilojoules.

Energy value, or caloric density, is the number of

calories in a food, which varies significantly due to the types
and amounts of nutrients it contains. One gram of

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carbohydrate yields 4 calories; 1 gram of protein yields 4
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calories; and 1 gram of fat yields 9 calories and One gram of
alcohol yields 7 calories.
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The energy values of foods are determined by a device
known as a bomb calorimeter. The inner part of a calorimeter
holds a measured amount of food, and the outer part holds
water. The food is burned, and its caloric value is determined
by the increase in the temperature of the surrounding water.

Energy
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Basal Metabolic Rate: Basal metabolism rate (BMR) is the

energy needed for vital body processes like respiration,
circulation, temperature regulation, and cell activity, also
known as resting energy expenditure (REE).

Medical tests determine BMR (or REE), assessing

body mass, size, sex, age, heredity, physical condition, and
climate. It measures essential, involuntary functions without
measuring voluntary activity.

Lean body mass, primarily muscle, requires more

calories due to its higher metabolic activity. Individuals with
larger body frames require more calories due to their larger
body mass. Men usually require more energy than women.
They tend to be larger and to have more lean body mass than

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women do.

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Children need more calories per kilogram of body
weight due to growth, while aging leads to a decline in lean
body mass and a decrease in basal metabolic rate. Heredity
30
and physical conditions also impact BMR, with women
needing more during pregnancy and lactation.

Thermic Effect of Food: The body requires energy to

process food (digestion, absorption, transportation,
metabolism, and storage); this requirement represents 10%

Energy
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of daily energy (calorie) intake. Multiply BMR by 0.10 and

add to the BMR (REE) before an activity factor is calculate.

Dietitians use the Harris-Benedict equation to

estimate BMR (or REE) for individuals over 18, using
height, weight, and age as factors for a more personalized
estimate. Another method used to estimate one’s BMR, or
REE, is the following:

1. Convert body weight from pounds to kilograms (kg) by

dividing pounds by 2.2 (2.2 pounds equal 1 kilogram).

2. Multiply the kilograms by 24 (hours per day).

3. Multiply the answer obtained in step 2 above by 0.9 for a

woman and by 1.0 for a man.

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For example, assume that a woman weighs 110
50
pounds. Divide 110 by 2.2 for an answer of 50 kg. Multiply
50 kg by 24 hours in a day for an answer of 1,200 calories.
Then multiply 1,200 calories by 0.9 for an answer of 1,080
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calories. This is the estimated basal metabolic energy
requirement for that particular woman.

Female: REE = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 ×
age)

Male: REE = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age)

Energy
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W = weight in kilograms (kg) (weight in pounds ÷ 2.2 = kg)

H = height in centimenters (cm) (height in inches x 2.54 = cm)
A = age in years

Energy Balance:

Consuming fewer calories than burning leads to

weight loss, while excess calories store as adipose tissue.
Adipose tissue protects organs and regulates body
temperature, while excess leads to obesity. A healthy person
aims for energy balance, consuming calories that match
BMR and activity requirements.

INCREASE AND DECREASE OF ENERGY INTAKE:

Increased energy for children

Increased energy for children can lead to several

positive outcomes:

1- Improved Physical Growth and Development:

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Children require ample energy to support their rapid
growth and development. A diet rich in energy-
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providing nutrients such as carbohydrates, fats, and
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proteins ensures that children have the necessary fuel
to grow healthy bones, muscles, and organs.
2- Enhanced Cognitive Function: Energy is essential
for optimal brain function and cognitive development
in children. Adequate energy intake supports
concentration, memory, and learning abilities,

Energy
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enabling children to perform better academically and

excel in various cognitive tasks.
3- Sustained Physical Activity: Energy is vital for
powering physical activity and supporting an active
lifestyle in children. Increased energy levels enable
children to engage in sports, play, and other physical
activities with enthusiasm and endurance, promoting
overall fitness and well-being.
4- Healthy Weight Maintenance: Balancing energy
intake with expenditure is crucial for maintaining a
healthy weight in children. While excess energy
intake can lead to weight gain and obesity, sufficient
energy levels support metabolic health and prevent
undernutrition, ensuring children reach and maintain

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their appropriate weight-for-height.
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5- Optimal Immune Function: Adequate energy intake
is essential for supporting a robust immune system in
children. Energy fuels the immune response, helping
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the body fight off infections and illnesses effectively,
reducing the risk of frequent illnesses and promoting
overall health and resilience.
6- Promotion of Overall Health and Well-being:
Increased energy levels contribute to children's
overall health and well-being, enabling them to thrive

Energy
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and enjoy a vibrant and active childhood. Proper

nutrition and adequate energy intake lay the
foundation for lifelong health habits and reduce the
risk of nutritional deficiencies and associated health
problems.

Decreased energy for children:

Decreased energy for children can lead to several
negative consequences:
1- Stunted Growth and Development: Insufficient
energy intake can impair the growth and development
of children, leading to stunted growth, delayed
maturation, and poor physical development. Without
adequate energy, children may fail to reach their full

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potential in terms of height, weight, and overall body
composition. 50
2- Reduced Cognitive Function: Energy is essential for
proper brain function and cognitive development in
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children. Decreased energy intake can negatively
impact concentration, memory, and learning abilities,
hindering academic performance and cognitive skills
development.
3- Decreased Physical Activity Levels: Low energy
levels can result in fatigue, lethargy, and decreased

Energy
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motivation for physical activity in children. This can

lead to a sedentary lifestyle, reduced participation in
sports and play, and impaired physical fitness,
increasing the risk of obesity and related health
problems.
4- Compromised Immune Function: Inadequate
energy intake weakens the immune system, making
children more susceptible to infections and illnesses.
Decreased energy levels can impair the body's ability
to mount an effective immune response, leading to
frequent illnesses and compromised overall health.
5- Nutritional Deficiencies: Energy deficiency often
accompanies deficiencies in essential nutrients such
as vitamins, minerals, and proteins. Inadequate energy

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intake can lead to micronutrient deficiencies, which
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can further exacerbate growth and development
issues, weaken the immune system, and increase the
risk of various health problems.
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6- Impaired Overall Health and Well-being:
Decreased energy intake negatively impacts children's
overall health and well-being, leading to poor physical
growth, cognitive impairment, decreased immune
function, and reduced quality of life. Long-term

Energy
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energy deficiency can have lasting effects on

children's health, development, and future prospects.

Increased energy for adults:

Increased energy for adults can lead to several
positive outcomes:
1- Improved Physical Performance: Adequate energy
levels enable adults to engage in physical activities
with vigor and endurance. With increased energy,
adults can pursue exercise routines, sports, and active
hobbies more effectively, leading to improved
physical fitness, strength, and stamina.
2- Enhanced Productivity and Mental Alertness:
Higher energy levels contribute to improved cognitive

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function, mental clarity, and focus in adults. With
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increased energy, individuals can sustain attention,
make better decisions, and perform tasks more
efficiently, leading to enhanced productivity and
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overall effectiveness in work and daily activities.
3- Better Mood and Emotional Well-being: Energy
plays a significant role in regulating mood and
emotional well-being. Adults with increased energy
levels often experience greater feelings of happiness,
motivation, and positivity, leading to improved

Energy
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overall quality of life and resilience in coping with

stressors and challenges.
4- Support for Weight Management Goals: Balancing
energy intake with expenditure is crucial for
maintaining a healthy weight. Increased energy levels
allow adults to engage in physical activity more
consistently and effectively, supporting weight
management efforts by burning calories and
maintaining metabolic health.
5- Promotion of Overall Health and Longevity:
Optimal energy levels are essential for supporting
various physiological functions and metabolic
processes in the body. Increased energy facilitates
proper digestion, nutrient absorption, immune

5
function, and tissue repair, contributing to overall
health, vitality, and longevity. 50
6- Enhanced Social Engagement and Relationships:
Adults with higher energy levels are more likely to
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participate in social activities, spend quality time with
friends and family, and engage in community events.
Increased energy fosters greater social connections,
communication, and enjoyment of social interactions,
leading to improved relationships and a sense of
belonging.

Energy
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Excessively increased energy for adults can lead to

several potential consequences:
1- Hyperactivity and Restlessness: Very high energy
levels may result in feelings of restlessness, jitteriness,
and an inability to relax or calm down. This can
manifest as excessive fidgeting, pacing, or an inability
to sit still, which can interfere with daily functioning
and cause discomfort.
2- Sleep Disturbances: Excessive energy can disrupt
sleep patterns, leading to difficulties falling asleep or
staying asleep throughout the night. Sleep
disturbances can result in fatigue, irritability, and
impaired cognitive function, negatively impacting

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overall health and well-being.
3- Increased Stress and Anxiety: Very high energy 50
levels may exacerbate feelings of stress and anxiety,
leading to heightened nervousness, racing thoughts,
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and an inability to unwind. Chronic stress and anxiety
can have detrimental effects on mental and physical
health, increasing the risk of conditions such as
depression, hypertension, and cardiovascular disease.
4- Potential Health Risks: Prolonged exposure to very
high energy levels may put strain on the

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cardiovascular system and other physiological

processes, increasing the risk of health complications
such as hypertension, heart palpitations, and
metabolic imbalances. It's essential to maintain a
balance of energy levels to support overall health and
well-being.
Decreased energy for adults:
Decreased energy for adults can lead to various
negative consequences:
1- Fatigue and Lethargy: One of the primary symptoms
of decreased energy is persistent fatigue and lethargy.
Adults may experience a lack of motivation and
energy to engage in daily activities, leading to feelings
of tiredness and sluggishness throughout the day.

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2- Impaired Cognitive Function: Low energy levels
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can impair cognitive function, leading to difficulties
in concentration, memory, and decision-making.
Adults may experience brain fog, decreased mental
30
alertness, and reduced productivity in both personal
and professional tasks.
3- Decreased Physical Activity: Reduced energy levels
can deter adults from participating in physical
activities and exercise. This sedentary behavior can
contribute to muscle weakness, decreased

Energy
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cardiovascular fitness, and weight gain, further

exacerbating feelings of fatigue and lethargy.
4- Mood Changes and Emotional Distress: Decreased
energy can have a significant impact on mood and
emotional well-being. Adults may experience
irritability, mood swings, and heightened stress levels
due to the constant struggle with fatigue. This can
negatively affect relationships, work performance,
and overall quality of life.
5- Impact on Sleep Patterns: Low energy levels can
disrupt sleep patterns, leading to difficulties falling
asleep or staying asleep throughout the night. Sleep
disturbances can perpetuate feelings of fatigue and
exacerbate cognitive impairments, creating a vicious

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cycle of low energy and poor sleep quality.
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6- Nutritional Deficiencies and Health Issues: Chronic
low energy may be indicative of underlying
nutritional deficiencies or health issues such as
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anemia, thyroid disorders, or chronic fatigue
syndrome. Addressing the root cause of decreased
energy is essential to prevent further health
complications and improve overall well-being.
7- Reduced Quality of Life: Ultimately, decreased
energy levels can significantly diminish the overall

Energy
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quality of life for adults. Persistent fatigue and

lethargy can limit participation in social activities,
hobbies, and personal interests, leading to feelings of
isolation and dissatisfaction.

Energy Intake Is Very Important for Pregnant Women:

Energy intake is crucial for pregnant women due to
several reasons:
1- Supporting Fetal Growth and Development:
Adequate energy intake provides the necessary
nutrients and calories to support the growth and
development of the fetus. During pregnancy, the fetus
undergoes rapid development, and sufficient energy is
essential for the formation of organs, tissues, and

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overall fetal growth.

a woman's
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2- Meeting Increased Energy Needs: Pregnancy
increases energy requirements to
accommodate the needs of the growing fetus,
30
placenta, and maternal tissues. The extra energy is
necessary to support the increased metabolic demands
of pregnancy, including the production of hormones,
expansion of blood volume, and development of
maternal tissues such as the uterus and breasts.

Energy
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3- Preventing Maternal Malnutrition: Inadequate

energy intake during pregnancy can lead to maternal
malnutrition, which may result in nutrient
deficiencies, weight loss, and compromised maternal
health. Malnutrition during pregnancy increases the
risk of pregnancy complications, such as low birth
weight, preterm birth, and maternal morbidity.
4- Maintaining Maternal Health and Well-being:
Pregnancy places significant physiological stress on
the maternal body, and adequate energy intake is
essential to support maternal health and well-being.
Sufficient energy helps prevent maternal fatigue,
supports immune function, and promotes overall
vitality during pregnancy.

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5- Reducing the Risk of Gestational Diabetes:
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Balanced energy intake plays a role in reducing the
risk of gestational diabetes, a condition characterized
by high blood sugar levels during pregnancy.
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Maintaining stable energy levels through a balanced
diet helps regulate blood glucose levels and minimize
the risk of gestational diabetes and its associated
complications.
6- Promoting Optimal Weight Gain: Adequate energy
intake supports healthy weight gain during pregnancy,

Energy
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which is essential for maternal and fetal well-being.

Proper weight gain helps ensure that the fetus receives
sufficient nutrients for growth and development while
reducing the risk of complications such as intrauterine
growth restriction and low birth weight.
7- Facilitating Postpartum Recovery: Adequate
energy intake during pregnancy contributes to
maternal reserves that support postpartum recovery
and lactation. The energy stores accumulated during
pregnancy provide the necessary fuel for labor,
delivery, and breastfeeding, promoting maternal
recovery and optimal infant nutrition.

Decreased energy intake for pregnant women can lead to

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several negative consequences:
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1- Fetal Growth Restriction: Inadequate energy intake
during pregnancy can result in fetal growth restriction,
where the fetus does not grow at the expected rate.
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This can lead to low birth weight, which is associated
with an increased risk of complications during
childbirth and long-term health issues for the baby.
2- Nutrient Deficiencies: Reduced energy intake may
lead to insufficient intake of essential nutrients needed
for fetal development, such as vitamins, minerals, and

Energy
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protein. Nutrient deficiencies during pregnancy can

impair the baby's growth and development and
increase the risk of birth defects and developmental
delays.
3- Increased Risk of Maternal Malnutrition:
Decreased energy intake can lead to maternal
malnutrition, where the mother's nutritional needs are
not adequately met during pregnancy. Maternal
malnutrition can lead to maternal health issues such as
anemia, fatigue, and weakened immune function,
which can impact both maternal and fetal well-being.
4- Compromised Maternal Health: Insufficient energy
intake during pregnancy can lead to maternal
exhaustion, weakness, and increased susceptibility to

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infections and illnesses. Pregnant women with
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decreased energy intake may experience fatigue,
dizziness, and other symptoms that impact their
ability to carry out daily activities and maintain their
30
health.
5- Preterm Birth and Low Birth Weight: Decreased
energy intake during pregnancy is associated with an
increased risk of preterm birth and low birth weight.
Preterm birth and low birth weight babies are at higher
risk of health complications, including respiratory

Energy
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problems, feeding difficulties, and developmental

delays.
6- Impaired Cognitive Development: Inadequate
energy intake during pregnancy can impact the baby's
cognitive development and academic achievement
later in life. Studies have shown that maternal
malnutrition during pregnancy is associated with
poorer cognitive outcomes in children, including
lower IQ scores and impaired learning abilities.
7- Long-Term Health Consequences: Poor nutrition
during pregnancy can have long-term health
consequences for both the mother and the baby.
Babies born to mothers with decreased energy intake
may be at increased risk of chronic diseases such as

5
obesity, diabetes, and cardiovascular disease later in
life. 50
Energy plays an important role for the elderly and their
health status.
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Certainly, the role of energy in the health status of the
elderly is paramount, encompassing various aspects of
physical, mental, and emotional well-being. Let's delve into
a discussion about the significance of energy for the elderly
and their health status:

Energy
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1- Physical Health and Functioning: Energy is the fuel

that powers the body's physiological processes, and
for the elderly, maintaining adequate energy levels is
essential for sustaining physical health and
functioning. Sufficient energy supports muscle
strength, endurance, and mobility, enabling elderly
individuals to carry out daily activities independently
and reducing the risk of physical frailty, falls, and
injuries.
2- Nutritional Adequacy: Energy intake is closely
linked to nutritional adequacy, as it reflects the
consumption of calories necessary to meet the body's
energy needs. Elderly individuals with insufficient
energy intake may experience malnutrition, leading to

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muscle wasting, weakened immunity, and other health
50
complications. Conversely, a balanced diet that
provides adequate energy supports overall health and
vitality.
30
3- Cognitive Function and Mental Health: The brain
requires a significant amount of energy to maintain
cognitive function and mental clarity. Adequate
energy levels support cognitive processes such as
memory, attention, and decision-making, reducing the
risk of cognitive decline and neurodegenerative

Energy
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diseases like Alzheimer's. Furthermore, sufficient

energy contributes to emotional well-being, reducing
the risk of depression and anxiety in the elderly.
4- Immune System Function: Energy is essential for
supporting immune system function, enabling the
body to defend against infections and illnesses.
Elderly individuals with sufficient energy reserves are
better equipped to mount an effective immune
response, reducing the risk of infections and
promoting faster recovery from illness. Conversely,
inadequate energy intake compromises immune
function, leaving the elderly more vulnerable to
diseases and health complications.
5- Chronic Disease Management: Many elderly

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individuals manage chronic health conditions such as
50
diabetes, heart disease, and arthritis. Proper energy
balance plays a crucial role in managing these
conditions effectively. Adequate energy intake
30
supports stable blood sugar levels, cardiovascular
health, and joint function, reducing the risk of
complications and improving overall health outcomes
in the elderly.
6- Social Engagement and Quality of Life: Energy
levels influence social engagement and overall quality

Energy
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of life in the elderly. Elderly individuals with higher

energy levels are more likely to participate in social
activities, maintain relationships, and engage in
meaningful pursuits. Social interaction and
engagement contribute to mental stimulation,
emotional support, and a sense of purpose, enhancing
overall well-being and quality of life.

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Energy
Defining Nutrition

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Defining Nutrition
You Are What You Eat:

Our bodies contain similar nutrients to the food we

eat. Therefore, depending on what kind of food we are
consuming and the contents of that food, we are affecting
our nutrient levels and overall, our health. On average, the
human body is 6% minerals, carbohydrates, and other
nutrients, 16% fat, 16% protein, and 62% water. Of course,
these percentages vary for every individual person
depending on diet and lifestyle.

As mentioned above, it is important to eat a wide

variety of foods from the five food groups to ensure that you
are consuming all the different nutrients that your body

5
needs. Eating one type of food may supply you with an
50
excess of a particular nutrient, but your body will be lacking
30

Defining Nutrition
 30

other vital nutrients only obtainable from different foods.

Therefore, always make sure that you are putting

healthy foods in your body. The foods you eat alter the
nutrients in your body, making it very important to eat foods
that will have a positive and beneficial impact on your body
and your health.

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If you eat some ice cream or some candy every once
50
in a while, it will not have a significantly detrimental impact
on your health. However, if you eat large quantities of high-
sugar foods, such as candy, you can continuously tax your
30
system and eventually cause problems that can affect your
health forever, such as Type 2 Diabetes.

Awareness of the contents of our consumption is the

first step in moving towards a healthier diet and therefore a
healthier body.

Defining Nutrition
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Food: is any substance consumed to provide

nutritional support for the body. It is usually
of plant or animal origin and contains essential nutrients,
such as carbohydrates, fats, proteins, vitamins, or minerals.

While: Nutrition: is the science that interprets the

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interaction of nutrients and other substances in food in

03
relation to the maintenance, growth, reproduction, health,
and disease of an organism. It includes food intake,

21
absorption, assimilation, biosynthesis, catabolism, and
excretion.

Malnutrition
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Definition:
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Malnutrition or malnourishment is a condition that

results from eating a diet in which nutrients are either not
30

enough or are too much such that the diet causes health
problems. It may involve calories (fat and carbohydrates),
protein, vitamins or minerals.

Not enough nutrients are

called undernutrition or undernourishment while too much
is called over nutrition. If undernutrition occurs
during pregnancy, or before two years of age, it may result

Defining Nutrition
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in permanent problems with physical and mental

development.

Undernourishment is most often due to not enough

high-quality food is available to eat. This is often related to
high food prices and poverty. There are two main types of

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undernutrition: protein-energy malnutrition and dietary

03
deficiencies.

21
Protein-energy malnutrition has two severe
forms: marasmus (a lack of protein and calories)
and kwashiorkor (a lack of just protein). Common

1
micronutrient deficiencies include a lack of iron, iodine,
50
and vitamin A.
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30

Defining Nutrition
 33

Causes, Incidence, and Risk Factors of

Malnutrition:
Causes:

There are a number of causes of malnutrition. It may

result from an inadequate or unbalanced diet, problems with
digestion or absorption, and certain medical conditions.
Malnutrition can occur if you do not eat enough food.
Starvation is a form of malnutrition.

Macronutrient basics: As the name macro suggests

carbohydrates, protein, lipids, fats, and water make up the
bulk of the diet and signify the items the body requires to be
consumed in large quantities. In addition, carbohydrates,
protein, and lipids are the body's main source of energy,

5
carbohydrate, and protein providing 4 kcals/g (16.8 kJ/g)
50
and lipids providing 9 kcals/g (37.8 kJ/g). Carbohydrate
includes dietary fiber, which is either soluble or insoluble
and offers several health benefits. Carbohydrates are divided
30
into two categories: simple, which include items made up of
1 or 2 sugars, which increase the blood glucose level quickly,
and complex, which includes from 3 to >10 sugars and
increases the blood glucose levels more slowly. Typical
sources are wheat, rice, potatoes, fruit, whole grains.
Carbohydrates are an essential part of the diet and should not

Defining Nutrition
 34

be restricted, choosing the complex variety is the healthiest

option.

Carbohydrate Associated Disease: Excessive

consumption of refined sugar and simple carbohydrates can
contribute to obesity and the onset of type 2 diabetes.
Diabetes is a dysfunction of the body’s ability to metabolize
glucose due to insufficient levels or ineffective use of
insulin. Simple carbohydrates in food and drinks are also
associated with an increased risk of dental caries.

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Protein: Protein should make up 10-23% of the body's
intake for energy. In addition to providing energy protein
also assists with the regeneration and growth of cells,
acquired by the consumption of 9 essential amino acids and
11 non-essential amino acids, which are synthesized in the
body. Typical sources of essential amino acids are meat, fish,

Defining Nutrition
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eggs, dairy products, and soya, which constitute complete

proteins or combinations such as rice and lentils and peanut
butter sandwiches.

Protein Associated Diseases:

Protein-energy malnutrition (PEM) is a group of

5
protein deficiency disorders, including marasmus,
50
kwashiorkor, and a combination condition marasmus-
kwashiorkor. Marasmus is a wasting disease characterized
by emaciation and is an adaptive response to starvation.
30
Kwashiorkor, in contrast, is characterized by a swollen belly
but is also a wasting disease and a maladaptive response to
starvation.

Defining Nutrition
 36

Lipids:

The lipid macronutrient group is made up of fatty

acids, triglycerides, phospholipids, and sterols. Lipids
should make up 20-45% of the body's energy intake. In
addition to providing energy lipids also assist the body with
the absorption of fat-soluble vitamins.

Fatty Acids: Fatty acids are divided into three

categories saturated, which is not essential to the body, and
monounsaturated and polyunsaturated. There are 2 essential
fatty acids that the body can’t produce linoleic acid (omega
6) and linolenic acid (omega 3). Excellent sources of
essential fatty acids are fish and flax seed and canola oil.

5
Triglycerides: Triglycerides are a type of blood lipids.
They are organic compounds composed of one glycerol and
three fatty acid molecules.
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30

Defining Nutrition
 37

The body produces triglycerides in the liver; however,

they are also consumed as part of the diet. Triglycerides are
present in both plant and animal food sources. Plant sources
of triglycerides include vegetable oils such as sunflower oil
and peanut oil. The animal sources of triglycerides are
present as solid forms in foods like meat products such as

5
beef, or dairy products such as whole milk.
50
Within the body, triglycerides function as an energy
source like other types of lipids. When calories of any form,
30
whether it is protein, carbohydrates, or fats, are consumed in
excess, the body stores the extra energy in the form of
triglycerides. Located in fat cells, triglycerides are stored
until the body generates hormones to release the
triglycerides for energy.

Defining Nutrition
 38

Normal blood triglyceride levels are considered

anything below 150 milligrams per deciliter of blood. High
levels of triglycerides in the body are associated with the
hardening of the arteries known as atherosclerosis, as well as
other cardiac diseases.

5
50
30

Defining Nutrition
WATER

5
50
30
 40

WATER:

Although humans can live about 30 to 45 days without

food, it is possible to live only 10 to 14 days without water.
Water is a component of all body cells and constitutes from
50% to 60% of the body weight of normal adults. The
percentage is higher in males than females because men
usually have more muscle tissue than women. The water
content of muscle tissue is higher than that of fat tissue. The
percentage of water content is highest in newborns (75%)
and decreases with age.

5
50
30

Water
 41

Body water is divided into:

Intracellular and extracellular fluid.

Intracellular fluid (ICF) is water within the cells and

accounts for about 65% of total body fluid. Extracellular
fluid (ECF) is water outside the cells and accounts for about
35% of total body fluid. Extracellular fluid is found in the
intravascular fluid (water in the bloodstream), interstitial
fluid, and glandular secretions.

5
50
30
Although it is a component of all body tissues, water
is the major component of blood plasma. It is a solvent for
nutrients and waste products and helps transport both to and
from body cells by way of the blood. It is necessary for the
hydrolysis of nutrients in the cells, making it essential for
metabolism.

Water
 42

Sources:

The body is supplied with water from drinking fluids,

eating food, and through body metabolism processes. It is
estimated that daily intake of water is represented by:

 Liquids: 550 to 1500 mL

 Foods: 700 to 1000 mL
 Metabolic byproduct: 200 to 300 mL

5
Water consumption should equal the amount excreted
50
by the body to maintain water balance. The body rids itself
of water through waste disposal in the urine, vapor in the
lungs, sweat from the skin, and small amounts in the feces.
30
Though the average amount of water lost a day is 2500
milliliters, the minimum amount that the body must excrete
is 500 milliliters for the disposal of waste and toxins, and
any amount above this is to preserve water balance. The best
source of fluids is water itself, as it doesn’t contain any

Water
 43

unhealthy or unneeded additives such as caffeine, alcohol, or

added sugars.

Functions:

The functions of water include the following:

1- The main role of water is to maintain an appropriate

water balance to support vital functions.
2- To maintain water homeostasis “state of physical
balance; stable condition”, liquid intake, food and
metabolism must equal losses from the kidneys, skin,
lung and faces.
3- Regulating body temperature: When the body rises and
becomes too warm, the blood vessels dilate to release
heat into the environment, and the skin releases ions and

5
water from the skin as sweat to draw away heat. When
50
the body temperature falls and becomes too low, the
blood vessels contract and tighten to retain heat, and
30
shivering begins.
4- Maintaining moisture in the tissues and membranes.
5- Lubricating joints
6- Protecting body tissues and organ systems
7- Flushing waste products out of the body and softens stool
8- Dissolving minerals and nutrients in the body allowing
for easy transportation

Water
 44

9- Carrying oxygen and nutrients to cells in the body

10- Serving as a chemical reactant in body systems
11- Maintaining blood volume
12- Maintaining the Acid-Base Balance: the acidity of the
body depends in the concentration of hydrogen ions.
Water can either dilute or increase this concentration in
order to maintain balance.
13- Medium for Metabolism: Water can either participate in
the metabolic reactions (mainly catabolic reactions).

Requirements:

Water requirements are difficult to establish as they

can vary by numerous factors, including, a person’s weight,
environment and activity level. Water recommendations are

5
generally based on the amount of energy expended. For
adults, 1.0 to 1.5 mL/kilocalorie expended will help the body
50
maintain water equilibrium. This equates to two to three
liters for a 2,000-calorie diet. Adequate intake levels for
30
males are listed at 3.7 liters per day and 2.7 liters per day for
females. Beverages supply about 75-80% of the daily
amount, while the remaining 20-25% comes from the water
within food products. Water can also be produced in the
body through metabolic reactions, but this amount is less
than what is found in the food and water sources. Water

Water
 45

should be consumed throughout the day in regular intervals,

as thirst can be an unreliable method of determining the
amount of water the body needs.

Dietary Reference Intake for Water:

Dietary Reference Intake for Water
Life Stage Group Adequate Intake (L/Day)
Infants
0–6 mo 0.7
6–12 mo 0.8
Children
1–3 y 1.3
4–8 y 1.7
Males
9–13 y 2.4
14–18 y 3.3
19–30 y 3.7
31–50 y 3.7
51–70 y 3.7

5
>70 y 3.7
Females
9–13 y
14–18 y
19–30 y
2.1
2.3
2.7
50
31–50 y 2.7
30
51–70 y 2.7
>70 y 2.7
Pregnancy 3.0 3.0
Lactation 3.8 3.8
Source: Food and Nutrition Board, National Academy of Sciences–Institute of
Medicine, 2006.

Water
 46

Fluid and Electrolyte Balance:

What are electrolytes and why are they important

to my health?

Electrolytes are the major minerals that regulate the

movement of water in and out of cells and have a big impact
on hydration. Major minerals include sodium, chloride,
potassium, calcium, phosphorous, magnesium, and sulfur.
Sodium and potassium are the most abundant minerals
within the electrolyte balance system; therefore, most sports
beverages and general information on hydration
predominantly focus on these two nutrients. Although the GI
tract and the kidneys work hard to maintain electrolyte
balance, electrolytes can be lost due to several reasons such

5
as prolonged vomiting and diarrhea.

Dehydration:
50
When the amount of water
30
in the body is inadequate,
dehydration can occur.

Water
 47

It can be caused by inadequate intake or abnormal

loss. Such loss can occur from severe diarrhea, vomiting,
hemorrhage, burns, diabetes mellitus, excessive
perspiration, excessive urination, or the use of certain
medications such as diuretics. Symptoms of dehydration
include low blood pressure, thirst, dry skin, fever, and
mental disorientation.
The following chart outlines the effects of
dehydration as water levels, represented by body weight
percentage, decreases.
Body Weight Loss Symptoms
(%)
 1-2: Thirst, exhaustion, weakness,
sense of discomfort, decreased
appetite
 3-4: Diminished physical

5
performance, dry mouth,
decrease in urine, reddened skin,

 5-6:
intolerance, apathy
Difficulty
50
concentrating,
headache, petulance, drowsiness,
compromised temperature
30
regulation, increased respiratory
rate
 7-10: Vertigo, spastic muscles, loss of
balance, disorientation, fatigue,
collapse

Water
 48

Factors That Lead to Fluid Imbalances:

FLUID DEFICIT FLUID

EXCESS
Environmental Exposure to sun or high atmospheric
factors temperatures
Personal - Fasting. Excessive
behaviors - Fad diets. sodium or water
- Exercise without intake Fad diets
adequate fluid Venous
replacement. compression due
to pregnancy
Psychological Decreased Low protein
influences motivation to drink intake due to
due to: anorexia
- Fatigue.
- Depression.
- Excessive use
of:
Laxatives
Caffeine
Alcohol

5
Consequences of Fluid losses due to: Fluid retention
diseases - Fever. due to:
- Vomiting.
- Diarrhea.
- Burns.
- Difficulty
50
- Renal failure.
- Cardiac
conditions.
- Heart failure.
swallowing due to: - Cirrhosis.
30
Oral pain - Cancer.
Fatigue
- Excessive urinary
output:
Diabetes mellitus.

Water
 49

Excess Water Accumulation

Some conditions cause an excessive accumulation of

fluid in the body. This condition is called positive water
balance. It occurs when more water is taken in than is used
and excreted, and edema results.

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30

Water
CARBOHYDRATES

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30
 51

CARBOHYDRATES:

Energy foods are those that can be rapidly oxidized by

the body to release energy and its by-product, heat.
Carbohydrates, fats, and proteins provide energy for the
human body, but carbohydrates are the primary source. They
are the least expensive and most abundant of the energy
nutrients. Foods rich in carbohydrates grow easily in most
climates. They keep well and are generally easy to digest.

Carbohydrates provide the major source of energy for

people all over the world. They provide approximately half
the calories for people living in world. In some areas of the
world, where fats and proteins are scarce and expensive,
carbohydrates provide as much as 80 to 100% of calories.

5
Carbohydrates are named for the chemical elements they are
50
composed of carbon (C), hydrogen (H), and oxygen (O).

FUNCTIONS OF CARBOHYDRATES:
30
1- Providing energy is the major function of
carbohydrates. Each gram of carbohydrate provides 4
calories. The body needs to maintain a constant supply
of energy. Therefore, it stores approximately half a

Carbohydrates
 52

day’s supply of carbohydrate in the liver and muscles

for use as needed. In this form, it is called glycogen.

2- Protein-sparing action is also an important function of

carbohydrates. When enough carbohydrates (at least
50–100 g/day) are ingested to supply a person’s
energy needs, they spare proteins for their primary
function of building
and repairing body tissues.
3- Normal fat metabolism requires an adequate supply of
carbohydrates. If there are not enough carbohydrates
to fulfill the energy requirement, an abnormally large
amount of fat is metabolized to help meet it. During
such an emergency need for energy, fat oxidization in

5
the cells is not complete and substances called ketones
50
are produced. Ketones are acids that accumulate in
the blood and urine, upsetting the acid-base balance.
Such a condition is called ketoacidosis. It can result
30
from IDDM (insulin-dependent diabetes mellitus),
also known as type 1 diabetes, from starvation, or
from extreme low-carbohydrate diets. It can lead to
coma and even death.

Carbohydrates
 53

4- When sufficient carbohydrates are eaten, the body is

protected against ketones. This is sometimes called
the antiketogenic effect of carbohydrates.

5- Providing fiber in the diet is another important

function of carbohydrates. Dietary fiber is found in
grains, vegetables, and fruits. Fiber creates a soft,
bulky stool that moves quickly through the large
intestine.

FOOD SOURCES:

The principal sources of carbohydrates are plant

foods: cereal grains, vegetables, fruits, and sugars. The only
substantial animal source of carbohydrates is milk.

5
Cereal grains and their products are dietary staples in
50
many parts of the world. Including rice, wheat, various
breads, pastas, oats and breakfast cereals. Cereals also
30
contain vitamins, minerals, and some proteins. During
processing, some of these nutrients are lost.

Vegetables such as potatoes, beets, peas, lima beans,

and corn provide substantial amounts of carbohydrates (in

Carbohydrates
 54

the form of starch). Green leafy vegetables provide dietary

fiber. All of them also provide vitamins and minerals.

Fruits provide fruit sugar, fiber, vitamins, and

minerals. Sugars such as table sugar, syrup, and honey and
sugar-rich foods such as desserts and candy provide
carbohydrates in the form of sugar with few other nutrients
except for fats. Therefore, the foods in which they
predominate are commonly called low-nutrient-dense foods.

Classification:

Carbohydrates are divided into three groups:

monosaccharides, disaccharides, and polysaccharides.

Monosaccharides:

5
Monosaccharides are the simplest
50 form of
carbohydrates. They are sweet, require no digestion, and can
be absorbed directly into the bloodstream from the small
30
intestine. They include glucose, fructose, and galactose.

Glucose, also called dextrose, is the form of

carbohydrate to which all other forms are converted for
eventual metabolism. It is found naturally in corn syrup and
some fruits and vegetables. The central nervous system, the

Carbohydrates
 55

red blood cells, and the brain use only glucose as fuel;
therefore, a continuous source is needed. Fructose, also
called fruit sugar, is found with glucose in many fruits and
in honey. It is the sweetest of all the monosaccharides.
Galactose is a product of the digestion of milk. It is not
found naturally.

Disaccharides:

Disaccharides are pairs of the three sugars. They are

sweet and must be changed to simple sugars by hydrolysis
before they can be absorbed. Disaccharides include sucrose,
maltose, and lactose.

Sucrose is composed of glucose and fructose, its

5
sources are sugar cane and sugar beets.

50
Maltose is a disaccharide that is an intermediary
product in the hydrolysis of starch. It is produced by enzyme
action during the digestion of starch in the body. It can be
30
found in some infant formulas, malt beverage products, and
beer. It is considerably less sweet than glucose or sucrose.

Lactose is the sugar found in milk. It is distinct from

most other sugars because it is not found in plants. It helps
the body absorb calcium. Lactose is less sweet than

Carbohydrates
 56

monosaccharides or other disaccharides. Many adults are

unable to digest lactose and suffer from bloating, abdominal
cramps, and diarrhea after drinking milk or consuming a
milk-based food such as processed cheese. This reaction is
called lactose intolerance. It is caused by insufficient lactase,
the enzyme required for digestion of lactose. There are
special low-lactose milk products that can be used instead of
regular milk. Lactase-containing products are also available.

Polysaccharides:

Polysaccharides are commonly called complex

carbohydrates because they are compounds of many
monosaccharides (simple sugars). Three polysaccharides are
important in nutrition: starch, glycogen, and fiber. Starch is

5
a polysaccharide found in grains and vegetables. It is the
50
storage form of glucose in plants. Vegetables contain less
starch than grains because vegetables have a higher moisture
content. Legumes (dried beans and peas) are another
30
important source of starch as well as of dietary fiber and
protein. Starches are more complex than monosaccharides or
disaccharides, and it takes the body longer to digest them.
Thus, they supply energy over a longer period of time.

Carbohydrates
 57

Glycogen is sometimes called animal starch because

it is the storage form of glucose in the body. In the healthy
adult, approximately one-half day’s supply of energy is
stored as glycogen in the liver and muscles. The hormone
glucagon helps the liver convert glycogen to glucose as
needed for energy.

The Fibers. Dietary fiber, also called roughage, is

indigestible because it cannot be broken down by digestive
enzymes. Some fiber is insoluble (it does not readily dissolve
in water), and some is soluble (it partially dissolves in
water). Insoluble fibers include cellulose, some
hemicellulose, and lignins. Soluble fibers are gums, pectins
and some hemicellulose.

5
Digestion and Absorption:
50
Monosaccharides - glucose, fructose, and galactose -
are simple sugars that may be absorbed from the intestine
30
directly into the bloodstream. They are subsequently carried
to the liver, where fructose and galactose are changed to
glucose. The blood then carries glucose to the cells.

Disaccharides - sucrose, maltose, and lactose - require

an additional step of digestion. They must be converted to

Carbohydrates
 58

the simple sugar glucose before they can be absorbed into

the bloodstream. This conversion is accomplished by the
enzymes sucrose, maltase, and lactase.

Polysaccharides are more complex, and their

digestibility varies. After the cellulose wall is broken down,
starch is changed to the intermediate product dextrin; it is
then changed to maltose and finally to glucose. Cooking can
change starch to dextrin. For example, when bread is toasted,
it turns golden brown and tastes sweeter because the starch
has been changed to dextrin.

The digestion of starch begins in the mouth, where the

enzyme salivary amylase begins to change starch to dextrin.
The second step occurs in the stomach, where the food is

5
mixed with gastric juices. The final step occurs in the small
50
intestine, where the digestible carbohydrates are changed to
simple sugars by the enzyme action of pancreatic amylase
and are subsequently absorbed into the blood.
30
Metabolism and Elimination:

All carbohydrates are changed to the simple sugar

glucose before metabolism can take place in the cells. After
glucose has been carried by the blood to the cells, it can be

Carbohydrates
 59

oxidized. Frequently, the volume of glucose that reaches the

cells exceeds the amount the cells can use. In these cases,
glucose is converted to glycogen and is stored in the liver
and muscles. (Glycogen is subsequently broken down only
from the liver and released as glucose when needed for
energy.) When more glucose is ingested than the body can
either use immediately or store in the form of glycogen, it is
converted to fat and stored as adipose (fatty) tissue.

The process of glucose metabolism is controlled

mainly by the hormone insulin, which is secreted by the
islets of Langerhans in the pancreas and which maintains
normal blood glucose at 70–110 mg/dl. When the secretion
of insulin is impaired or absent, the glucose level in the blood
becomes excessively high. This condition is called

5
hyperglycemia (blood glucose more than 126 mg/dl) and is
50
usually a symptom of diabetes mellitus. If control by diet is
ineffective, an oral hypoglycemic or insulin injections must
30
be used to control blood sugar.

When blood glucose levels are unusually low, the

condition is called hypoglycemia (blood glucose less than
70 mg/dl). A mild form of hypoglycemia may occur if one
waits too long between meals or if the pancreas secretes too

Carbohydrates
 60

much insulin. Symptoms include fatigue, shaking, sweating,

and headache.

Oxidation of glucose results in energy. With the

exception of cellulose, the only waste products of
carbohydrate metabolism are carbon dioxide and water. It is
a very efficient nutrient.

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30

Carbohydrates
PROTEINS

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30
 62

PROTEINS:

Proteins are the basic material of everybody cell. By

the age of 4 years, body protein content reaches the adult
level of about 18% of body weight. An adequate supply of
proteins in the daily diet is essential for normal growth and
development and for the maintenance of health.

Defining Proteins:

All living cells are made up of proteins including

substances such as hormones, enzymes and antibodies that
are necessary for that organism to function
correctly. Proteins are essential for life. They are a group of
complex organic chemical compounds that are made up of
carbon, hydrogen, oxygen and sometimes sulfur that is

5
composed of one or more chains of amino acids.
50
30

They are extremely essential in animal diets as some

amino acids cannot be synthesized and must be obtained

Proteins
 63

from our food. Amino acids are used in metabolism after

they are broken down through digestion. Some foods that are
rich in proteins include eggs, milk, meat, fish, tofu and
legumes.

Types of Proteins

There are three different types of proteins:

1. Simple proteins.
2. Conjugated proteins.
3. Derived proteins.

Simple proteins are proteins that are made up of amino

acids joined by peptides bonds. Some examples are globulin,
albumins, histones, albuminoids, protamines, and glutelins.

5
Conjugated proteins are simple proteins joined with
50
other group. Some examples are phospho- proteins, chromo
proteins, nucleoproteins and glycoproteins.
30
Derived proteins are obtained from simple proteins using
the actions of chemical agents and enzymes and they are not
naturally occurring proteins. Some examples include
peptides, peptones and metaproteins.

Proteins
 64

Amino acids and proteins are the building blocks of life.

When proteins are digested or broken down, amino acids are
left. The human body needs a number of amino acids to:

1. Break down food

2. Grow
3. Repair body tissue
4. Other body functions

Amino Acids:

Amino acids are classified into three groups:

There are three types of amino acids: essential amino

acids, nonessential amino acids and conditional amino
acids.

5
The essential amino acids, we don't produce this, so
50
we have to eat the food for obtain. The amino acids
isoleucine, leucine, lysine, methionine, phenylalanine,
30
threonine, tryptophan and valine can not be synthesised by
the body and therefore must be essential components of the
diet.

Proteins
 65

Nonessential amino acids the body produce, so

people don't need to eat for obtain this amino acids. They
are: alanine, asparagine, aspartic acid, and glutamic acid.

Conditional amino acids: If your system is stressed,

out of balance, or diseased, these amino acids become
essential and you must get them from food or supplements.
They are: arginine, glycine, cystine, tyrosine, proline,
glutamine and taurine.

Functions of Proteins:

1- Protein is an important aspect of both the function and

maintenance of the human body. Without protein, the
muscles, bones and even skin would not be able to

5
function correctly.
2- Proteins build and repair body tissue.
50
The primary function of proteins is to build and repair
body tissues. This is made possible by the provision
30
of the correct type and number of amino acids in the
diet. Also, as cells are broken down during
metabolism (catabolism), some amino acids released
into the blood are recycled to build new and repair
other tissue (anabolism). The body uses the recycled

Proteins
 66

amino acids as efficiently as those obtained from the

diet.
3- One unique aspect of protein is that the body has no
way to store it for future use, as it can store
carbohydrates and fats.
4- Play major roles in regulating various body functions.
Proteins are important components of hormones and
enzymes that are essential for the regulation of
metabolism and digestion. Proteins help maintain
fluid and electrolyte balances in the body and thus
prevent edema (abnormal retention of body fluids).
Proteins also are essential for the development of
antibodies and, consequently, for a healthy immune
system.

5
5- Provide energy if there is insufficient carbohydrate
and fat in the diet. 50
Proteins can provide energy if and when the supply of
carbohydrates and fats in the diet is insufficient. Each
30
gram of protein provides 4 calories. This is not a good
use of proteins, however. In general, they are more
expensive than carbohydrates, and most of the
complete proteins also contain saturated fats and
cholesterol.

Proteins
 67

Food Sources:

Proteins are found in both animal and plant foods

(Table 1). The animal food sources provide the highest
quality of complete proteins. They include meats, fish,
poultry, eggs, milk, and cheese. Despite the high biologic
value of proteins from animal food sources, they also
provide saturated fats and cholesterol. Consequently,
complete protein should be carefully selected from low-fat
animal foods such as fish, lean meats, and low-fat dairy
products. Whole eggs should be limited to two or three a
week if hyperlipidemia is a problem.

Proteins found in plant foods are incomplete proteins

and are of a lower biologic quality than those found in

5
animal foods. Even so, plant foods are important sources of
50
protein. Examples of plant foods containing protein are corn,
grains, nuts, sunflower seeds, sesame seeds, and legumes
such as soybeans, navy beans, pinto beans, split peas,
30
chickpeas, and peanuts.

Tofu is a soft cheese like food made from soy milk.

Tofu is a bland product that easily absorbs the flavors of
other ingredients with which it is cooked. Tofu is rich in
high-quality proteins and B vitamins, and it is low in sodium.

Proteins
 68

Textured soy protein and tofu are both economical and

nutritious meat replacements.

Because of their inclusion of either dairy products and

eggs or dairy products alone, most individuals who follow
lacto-ovo vegetarian or lacto-vegetarian diets will be able to
meet their protein requirements through a balanced diet that
includes milk and milk products, enriched grains, nuts, and
legumes. Strict vegetarians who consume no animal
products will need to be more careful to include other
protein-rich food sources such as soybeans, soy milk, and
tofu.

5
50
30

Table (1): Rich Sources of Proteins

Complete Proteins Incomplete Proteins
Meats Corn

Proteins
 69

Fish Peanuts
Poultry Peas
Eggs Navy beans
Milk Soybeans
Cheese Grains
Nuts
Sunflower seeds
Sesame seeds

Classification:

The classification and quality of a protein depends on

the number and types of amino acids it contains. There are
20 amino acids, but only 10 are considered essential to
humans (Table 2). Essential amino acids are necessary for

5
normal growth and development and must be provided in the
50
diet. Proteins containing all the essential amino acids are of
high biologic value; these proteins are called complete
proteins and are extremely bioavailable. The nonessential
30
amino acids can be produced in the body from the essential
amino acids, vitamins, and minerals.

Table 2 Amino Acids

Proteins
 70

Essential Nonessential

Arginine* Alanine

Histidine* Arginine*

Isoleucine Asparagine

Leucine Aspartic acid

Lysine Cysteine

Methionine Glutamic acid

Phenylalanine Glutamine

Threonine Histidine*

Valine Proline

Serine

Tyrosine

5
*Essential during childhood only.
50
Incomplete proteins are those that lack one or more
30
of the essential amino acids. Consequently, incomplete
proteins cannot build tissue without the help of other
proteins. The value of each is increased when it is eaten in
combination with another incomplete protein, not
necessarily at the same meal but during the same day. In this
way, one incomplete protein food can provide the essential

Proteins
 71

amino acids the other lacks. Gelatin is the only protein from
an animal source that is an incomplete protein.

Composition:

Like carbohydrates and fats, proteins contain carbon,

hydrogen, and oxygen, but in different proportions. In
addition, and most important, they are the only nutrient
group that contains nitrogen, and some contain sulfur.

Proteins are composed of chemical compounds called

amino acids. Amino acids are sometimes called the building
blocks of protein because they are combined to form the
thousands of proteins in the human body. Heredity
determines the specific types of proteins within each person.

5
Digestion and Absorption:
50
The mechanical digestion of protein begins in the
mouth, where the teeth grind the food into small pieces.
30
Chemical digestion begins in the stomach. Hydrochloric
acid prepares the stomach so that the enzyme pepsin can
begin its task of reducing proteins to polypeptides. After the
polypeptides reach the small intestine, three pancreatic
enzymes (trypsin, chymotrypsin, and carboxypeptidase)

Proteins
 72

continue chemical digestion. Intestinal peptidases finally

reduce the proteins to amino acids. After digestion, the
amino acids in the small intestine are absorbed by the villi
and are carried by the blood to all body tissues. There, they
are used to form needed proteins.

5
50
30
Metabolism and Elimination:

All essential amino acids must be present to build and

repair the cells as needed. When amino acids are broken
down, the nitrogen-containing amine group is stripped off.

Proteins
 73

This process is called deamination. Deamination produces

ammonia, which is released into the bloodstream by the
cells. The liver picks up the ammonia, converts it to urea,
and returns it to the bloodstream for the kidneys to filter out
and excrete. The remaining parts are used for energy or are
converted to carbohydrate or fat and stored as glycogen or
adipose tissue.

DIETARY REQUIREMENTS:

One’s protein requirement is determined by size, age,

sex, and physical and emotional conditions. A large person
has more body cells to maintain than a small person. A

5
growing child, a pregnant woman, or a woman who is
breastfeeding needs more protein for each pound of body
50
weight than the average adult. When digestion is inefficient,
fewer amino acids are absorbed by the body; consequently,
30
the protein requirement is higher. This is sometimes thought
to be the case with the elderly. Extra proteins are usually
required after surgery, severe burns, or during infections in
order to replace lost tissue and to manufacture antibodies. In
addition, emotional trauma can cause the body to excrete

Proteins
 74

more nitrogen than it normally does, thus increasing the need

for protein foods.

The National Research Council of the National

Academy of Sciences considers the average adult’s daily
requirement to be 0.8 gram of protein for each kilogram of
body weight.

In 2002 the Dietary Reference Intakes (DRIs) for

protein were published by the National Academy of Sciences
(Table 3). An Adequate Intake (AI) was established for
infants 0 to 6 months, with all other recommendations.

5
50
30
Table 3 Dietary Reference Intakes (DRIs): Protein
Life Stage Group Age Protein (Grams/Day)
Infants 0-6 mo 9.1
7-12 mo 11
Children 1-3 Y 13
4-8 Y 19

Proteins
 75

Males 9-13Y 34
14-18Y 52
19-30Y 56
31-50Y 56
51-70Y 56
> 70 Y 56
Females 9-13Y 34
14-18Y 46
19-30Y 46
31-50Y 46
51-70Y 46
> 70 Y 46
Pregnancy 14-18Y 71
19-30Y 71
31-50Y 71
Lactation 14-18Y 71
19-30Y 71
31-50Y 71

5
50
30
Protein Excess:

It is easy for people living in the developed parts of

the world to ingest more protein than the body requires.
There are a number of reasons why this should be avoided.

Proteins
 76

The saturated fats and cholesterol common to complete

protein foods may contribute to heart disease and provide
more calories than are desirable. Some studies seem to
indicate a connection between long-term high-protein diets
and colon cancer and high calcium excretion, which depletes
the bones of calcium and may contribute to osteoporosis.
People who eat excessive amounts of protein-rich foods may
ignore the also essential fruits and vegetables, and excess
protein intake may put more demands on the liver (which
converts nitrogen to urea) and the kidneys to excrete excess
urea than they are prepared to handle. Therefore, the
National Research Council recommends that protein intake
represent no more than 15% to 20% of one’s daily calorie
intake and not exceed double the amount given in the table

5
of DRIs.
50
30
Nitrogen Balance:

Protein requirements may be discussed in terms of

nitrogen balance. This occurs when nitrogen intake equals
the amount of nitrogen excreted. Positive nitrogen balance
exists when nitrogen intake exceeds the amount excreted.

Proteins
 77

This indicates that new tissue is being formed, and it occurs

during pregnancy, during children’s growing years, when
athletes develop additional muscle tissue, and when tissues
are rebuilt after physical trauma such as illness or injury.
Negative nitrogen balance indicates that protein is being
lost. It may be caused by fevers, injury, surgery, burns,
starvation, or immobilization.

Protein Deficiency

When people are unable to obtain an adequate supply

of protein for an extended period, muscle wasting will occur,
and arms and legs become very thin. At the same time,
albumin (protein in blood plasma) deficiency will cause
edema, resulting in an extremely swollen appearance. The
water is excreted when sufficient protein is eaten. People

5
may lose appetite, strength, and weight, and wounds may
heal very slowly. Patients suffering from edema become
50
lethargic and depressed. These signs are seen in grossly
neglected children or in the elderly, poor, or incapacitated. It
is essential that people following vegetarian diets, especially
30
vegans, carefully calculate the types and amount of protein
in their diets so as to avoid protein deficiency.
Protein Energy Malnutrition (PEM)
- Marasmus
- Kwashiorkor

Proteins
 78

5
50
30

Proteins
 Fats

30
50
5
 79

Fats
OVERVIEW:

Fats and oils are part of a healthful diet, but the type
of fat makes a difference to heart health, and the total amount
of fat consumed is also important. High intake of saturated
fats, trans fats, and cholesterol increases the risk of
unhealthy blood lipid levels, which, in turn, may increase the
risk of coronary heart disease.

5
A high intake of fat (greater than 35 percent of
50
calories) generally increases saturated fat intake and makes
it more difficult to avoid consuming excess calories. A low
intake of fats and oils (less than 20 percent of calories)
30
increases the risk of in adequate intakes of vitamin E and of
essential fatty acids and may contribute to unfavorable
changes in high-density lipoprotein (HDL) blood cholesterol
and triglycerides.

Digestion and Absorption:

Fats
 80

Although 95% of ingested fats are digested, it is a

complex process. The chemical digestion of fats occurs
mainly in the small intestine. Fats are not digested in the
mouth. They are digested only slightly in the stomach, where
gastric lipase acts on emulsified fats such as those found in
cream and egg yolk. Fats must be mixed well with the gastric
juices before entering the small intestine. In the small
intestine, where gastric lipase acts on emulsified fats such as
those found in cream and egg yolk the fats, and the enzyme
pancreatic lipase reduces them to fatty acids and glycerol,
which the body subsequently absorbs through villi

5
50
30

Fats
 81

FUNCTIONS:

In addition to providing energy, fats are essential for

the functioning and structure of body tissues (Table 4). Fats
are a necessary part of cell membranes (Cell walls). They
contain essential fatty acids and act as carriers for fat-soluble
vitamins A, D, E, and K.

Table (4): Functions, Deficiency and Sources of Fat

FUNCTIONS DEFICIENCY SOURCES
- Provide - Weight Animal:

5
energy loss.
- Fatty meats.
- Carry fat-
soluble
vitamins.
- Retarded
growth.
50
- Butter.
- Cheese.
- Cream.
- Supply
- Whole milk.
30
essential
fatty acids. - Egg yolk.
- Protect Plant:
and - Vegetable
support oils.
organs and - Nuts.
bones. - Chocolate.
- Avocados.

Fats
 82

- Insulate - Olives.
from cold. - Margarine.
- Provide
satiety to
meals.

The fat stored in body tissues provides energy when

one cannot eat, as may occur during some illness and after
abdominal surgery. Adipose (fatty) tissue protects organs
and bones from injury by serving as protective padding and
support. Body fat also serves as insulation from cold. In
addition, fats provide a feeling of satiety (satisfaction) after
meals. This is due partly to the flavor fats give other foods
and partly to their slow rate of digestion, which delays
hunger.

FOOD SOURCES:

5
50
Fats are present in both animal and plant foods. The
animal foods that provide the richest sources of fats are
meats, especially fatty meats such as bacon, sausage, and
30
luncheon meats; whole, low-fat, and reduced-fat milk;
cream; butter; cheeses made with cream; egg yolks (egg
white contains no fat; it is almost entirely protein and water);
and fatty fish such as tuna and salmon.

Fats
 83

The plant foods containing the richest sources of fats

are cooking oils “olives, sunflower and safflower”, sesame
seeds, corn, peanuts, soybeans, margarine (which is made
from vegetable oils), nuts, avocados, coconut, and cocoa
butter.

5
50
30

Fats
 84

Visible and Invisible Fats in Food:

5
Sometimes fats are referred to as visible or invisible,
depending on their food sources. Fats that are purchased and
50
used as fats such as butter, margarine, lard, and cooking oils
are called visible fats. While, hidden or invisible fats are
30
those found in other foods such as meats, cream, whole milk,
cheese, egg yolk, fried foods, pastries, avocados, and nuts.

All fats are not alike. Some types of fats are essential
for good health. Other fats can raise blood cholesterol levels
or have other negative effects on cardiovascular health.

Fats
 85

Eating too much fat of all types can add excess calories and
lead to weight gain (over weight or obesity).

5
50
Classification:
30
Triglycerides, phospholipids, and sterols are all lipids
found in food and the human body. Most lipids in the body
(95%) are triglycerides. They are in body cells, and they
circulate in the blood.

Fats
 86

Triglycerides are composed of three fatty acids

attached to a framework of glycerol. Glycerol is derived
from a water-soluble carbohydrate. Fatty acids are organic
compounds of carbon atoms to which hydrogen atoms are
attached. They are classified in two ways: essential or
nonessential. Essential fatty acids (EFAs) are necessary fats
that humans cannot synthesize; EFAs must be obtained
through diet. EFAs are long-chain polyunsaturated fatty
acids derived from linoleic, linolenic, and oleic acids. There
are two families of EFAs: omega-3 and omega-6., but
nonessential, are the omega-9 fatty acids because the body
can manufacture a modest amount, provided EFAs are
present.

The other method of classification of fatty acids is by

5
their degree of saturation with hydrogen atoms. In this
50
method, they are described as saturated, monounsaturated,
or polyunsaturated, depending on their hydrogen content.
30
1- Saturated Fats:

When a fatty acid is saturated, each of its carbon

atoms carries all the hydrogen atoms possible. In general,
animal foods contain more saturated fatty acids than

Fats
 87

unsaturated. Examples include meat, poultry, egg yolks,

whole milk, whole milk cheeses, cream, ice cream, and
butter. Although plant foods generally contain more
polyunsaturated fatty acids than saturated fatty acids,
chocolate, coconut, palm oil, and palm kernel oils are
exceptions. Foods containing a high proportion of saturated
fats are usually solid at room temperature. It is recommended
that one consume no more than 7% of total daily calories as
saturated fats.

5
2- Trans Fats:
50
30
Tran's fatty acids are fats produced by heating liquid
vegetable oils in the presence of hydrogen. Tran's fatty acids
are Solid at room temperature. Tran's fatty acids increase the
risk for heart disease by increasing LDL levels (bad
cholesterol) and decrease HDL cholesterol (good

Fats
 88

cholesterol). A diet high in Tran's fatty acids can also

increase the risk of type 2 diabetes.

3- Unsaturated Fats (Good fat):

5
Unsaturated fats are good fats are found in plant foods
50
or in fish. All unsaturated fats healthy. Replacing saturated
and Trans fat with unsaturated fats can help improve your
cholesterol levels and decrease your risk for heart disease
30
and stroke. Soft or liquid at room temperature. Unsaturated
fats include monounsaturated and polyunsaturated fats.

3-a- Monounsaturated Fats:

Fats
 89

Monounsaturated fat, one type of unsaturated fat, can

decrease (LDL) cholesterol while increasing HDL (good)
cholesterol, and decrease risk of heart disease.
Monounsaturated fats are liquid at room temperature.
Daily limit: about 25-35% of total calories.
Eat foods with monounsaturated or polyunsaturated
fats instead of saturated or Trans fats. Examples of foods
containing monounsaturated fats are olive oil, peanut oil,
canola oil, avocados, and cashew nuts.

3- b- Polyunsaturated Fats:

Polyunsaturated fat, another type of unsaturated fat,

protects your heart and reduce LDL and HDL cholesterol.
Polyunsaturated fats are liquid at room temperature. Daily

5
limit: about 25-35% of total calories.
50
- Eat foods with monounsaturated or polyunsaturated fats
instead of saturated or Trans fats.
30

Fats
 90

Fats supply energy and essential fatty acids and serve

as a carrier for the absorption of the fat-soluble vitamins A,
D, E, and K and carotenoids. Fats serve as building blocks
of membranes and play a key regulatory role in numerous
biological functions. Dietary fat is found in foods derived
from both plants and animals. The recommended total fat
intake is between 20 and 35 percent of calories for adults. A
fat intake of 30 to 35 percent of calories is recommended for
children 2 to 3 years of age and 25 to 35 percent of calories
for children and adolescents 4 to 18 years of age.

Age group % of Total Calories

2 – 3 year s 30 – 35%
Children and adolescents 4 - 25 – 35%

5
18 years
adults 20 – 35% 50
Few Americans consume less than 20 percent of
30
calories from fat. Fat intakes that exceed 35 percent of
calories are associated with both total increased saturated fat
and calorie intakes.

To decrease their risk of elevated low density

lipoprotein (LDL) cholesterol in the blood, most Americans

Fats
 91

need to decrease their intakes of saturated fat and trans fats,

and many need to decrease their dietary intake of cholesterol.

Because men tend to have higher intakes of dietary

cholesterol, it is especially important for them to meet this
recommendation. Population based studies of American
diets show that intake of saturated fat is more excessive than
intake of trans fats and cholesterol. Therefore, it is most
important for Americans to decrease their intake of saturated
fat. However, intake of all three should be decreased to meet
recommendations.

The maximum gram amounts of saturated fat to

consume to keep saturated fat intake below 10 percent of
total calorie intake.

5
Total Calorie Intake
50
Limit on Saturated Fat
Intake
30
1600 18 g or less
2000 20 g or less
2200 24 g or less
2500 25 g or less
2800 31 g or less

Fats
 92

To meet the total fat recommendation of 20 to 35

percent of calories, most dietary fats should come from
sources of polyunsaturated and monounsaturated fatty acids.
Sources of omega 6 polyunsaturated fatty acids are liquid
vegetable oils, including soybean oil, corn oil, and safflower
oil. Plant sources of omega3 polyunsaturated fatty acids (α
linolenic acid) include soybean oil, canola oil, walnuts, and
flaxseed. Eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA) are omega3 fatty acids that are
contained in fish and shellfish. Fish that naturally contain
more oil (e.g., salmon, trout, and herring) are higher in EPA

5
and DHA than are lean fish (e.g., cod, haddock, and catfish).
50
Limited evidence suggests an association between
consumption of fatty acids in fish and reduced risks of
30
mortality from cardiovascular disease for the general
population. Other sources of EPA and DHA may provide
similar benefits; however, more research is needed. Plant
sources that are rich in monounsaturated fatty acids include
vegetable oils (e.g., canola, olive, high oleic safflower, and
sunflower oils) that are liquid at room temperature and nuts.

Fats
 93

Omega – 3 fatty acids:

1- Omega -3 fats may be helpful in the prevention of

heart disease and high blood pressure. Omega -3 fatty
acids are one type of polyunsaturated fatty acids.
2- Omega-3 fatty acids help keep blood vessels flexible
and prevent blood clotting . The omega-3 fatty acids
are not synthesized by humans and therefore, are
considered to be essential in the diet.
3- Diets high in omega-3 fatty acids may help decrease
LDL-cholesterol and triglyceride levels. (Omega-3
fatty acids are found in salmon, mackerel, sardines,
and tuna).

Omega-6 fatty acids:

Omega-6 fatty acids are another type of

polyunsaturated fatty acids.
The primary omega -6 fatty acid is not synthesized in the
body and is considered essential in the diet.

5
Good sources are nuts, seeds, and vegetables oils such as
soybean, sunflower and corn. 50
30

Fats
 94

Cholesterol:

1- Cholesterol is not a fat, it is a waxy substance found

only in foods of animals origin: meat, poultry,
seafood, egg yolks and dairy products.
2- Humans do not need to consume any cholesterol

5
because our cells can produce all the cholesterol our
bodies need for use in cell membranes and hormones.
50
3- High intakes of dietary cholesterol can increase LDL
cholesterol and can increase heart disease risk.
30
4- A limited amount of cholesterol is important for the
regulation of certain body functions, but high levels of
cholesterol in the bloodstream may from fatty deposits
in the arteries. these deposits may slow or block the
flow of blood through the body , resulting in a heart
attack or stroke.

Fats
 95

5- Cholesterol is a “FAT-LIKE” substance present in all

body cells that is needed for many essential body
processes.
6- It contributes to the digestion of fat and the skin’s
production of vitamin D.
7- Adults manufacture all the cholesterol they need,
mostly in the liver.
8- All animals also have the ability to manufacture
cholesterol.

Cholesterol in Foods:

1- Because all animals make cholesterol, if you eat any

animal product, including meat, poultry and fish, you
will be consuming some “extra” or unneeded

5
cholesterol.
50
2- Other foods high in cholesterol are: Egg yolks, liver
organ meats some shellfish.
30

Fats
 96

LDL’s and HDL’s:

There are two major kinds of lipoproteins: LDL’s

(Low-Density Lipoprotein) and HDL’s (High-Density
Lipoprotein).

Low-Density Lipoproteins:

1- Takes cholesterol from the liver to wherever it is needed

in the body.

2- If too much LDL cholesterol is circulating, the excess

amounts of cholesterol can BUILD UP in artery walls.

3- This buildup increases the risk of heart disease or stroke.

5
4- Thus, LDL cholesterol has come to be known as “Bad
50
Cholesterol.”
30

Fats are Essential for Our Body:

Fats
 97

Essential fatty acids:

1- Essential fatty acids needed in the diet because our body
cannot make them.
2- They are necessary for normal growth in children and
healthy skin in children and adults.
3- Essential fatty acids also help your body make hormone
– like substance that is important in regulating your blood
pressure.

Dietary fat and blood cholesterol.

1- Elevated plasma LDL cholesterol levels increase the risk

of cardiovascular diseases (CVD), such as coronary disease

5
and atherosclerosis ,which are major causes of death.
2- A high fat diet, specifically if one high in saturated fat, is
50
one of the risk factors associated with elevated blood
cholesterol.
30
Dietary fat and cancer:

1- High level of dietary fat are thought to increase the risk

of many types of cancer, especially colon, lung, ovary and
prostate cancers.
2- Furthermore, epidemiological as well as animal studies

Fats
 98

have demonstrated that not only the amount but also the
type of fat consumed is important.

3- Not all fats increase the risk of cancer; omega-3 fatty

acids may protect against cancers. The overall amount of
fat in a diet should not be more than 30% of total energy
intake.

5
50
30

Fats
Appendices and Tables used in
practice

5
50
30
 100

61
Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes,
Elements Food and Nutrition Board, National Academies

36
Copper (μg/d)

Chloride (g/d)
Molybdenum
Iodine (μg/d)

Phosphorus

Zinc (mg/d)
Magnesium
Iron (mg/d)

Manganese
Chromium
Life-Stage

Potassium
Selenium
Fluoride
Calcium

10 Sodium
(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)
Group

(μg/d)

(μg/d)

(μg/d)

12
Infants

50
0–6 mo 200*a 0.2* 200* 0.01* 110* 0.27* 30* 0.003* 2* 100* 15* 2* 400* 110* 0.18*

50
7–12 mo 260*a 5.5* 220* 0.5* 130* 11 75* 0.6* 3* 275* 20* 3 860* 370* 0.57*

Children
30
 101

Copper (μg/d)

Chloride (g/d)
Molybdenum
Iodine (μg/d)

Phosphorus

Zinc (mg/d)
Magnesium
Iron (mg/d)

Manganese
Chromium
Life-Stage

Potassium
Selenium
Fluoride
Calcium

Sodium
(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)
Group

(μg/d)

(μg/d)

(μg/d)
1–3 y 700 11* 340 0.7* 90 7 80 1.2* 17 460 20 3 2,000* 800* 1.5*

4–8 y 1,000 15* 440 1* 90 10 130 1.5* 22 500 30 5 2,300* 1,000* 1.9*

Males

1
50
9–13 y 1,300 25* 700 2* 120 8 240 1.9* 34 1,250 40 8 2,500* 1,200* 2.3*

14–18 y 1,300 35* 890 3* 150 11 410 2.2* 43 1,250 55 11 3,000* 1,500* 2.3*

50
30
 102

Copper (μg/d)

Chloride (g/d)
Molybdenum
Iodine (μg/d)

Phosphorus

Zinc (mg/d)
Magnesium
Iron (mg/d)

Manganese
Chromium
Life-Stage

Potassium
Selenium
Fluoride
Calcium

Sodium
(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)
Group

(μg/d)

(μg/d)

(μg/d)
19–30 y 1,000 35* 900 4* 150 8 400 2.3* 45 700 55 11 3,400* 1,500* 2.3*

31–50 y 1,000 35* 900 4* 150 8 420 2.3* 45 700 55 11 3,400* 1,500* 2.3*

51–70 y 1,000 30* 900 4* 150 8 420 2.3* 45 700 55 11 3,400* 1,500* 2.0*

1
50
> 70 y 1,200 30* 900 4* 150 8 420 2.3* 45 700 55 11 3,400* 1,500* 1.8*

Females

50
30
 103

Copper (μg/d)

Chloride (g/d)
Molybdenum
Iodine (μg/d)

Phosphorus

Zinc (mg/d)
Magnesium
Iron (mg/d)

Manganese
Chromium
Life-Stage

Potassium
Selenium
Fluoride
Calcium

Sodium
(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)
Group

(μg/d)

(μg/d)

(μg/d)
9–13 y 1,300 21* 700 2* 120 8 240 1.6* 34 1,250 40 8 2,300* 1,200* 2.3*

14–18 y 1,300 24* 890 3* 150 15 360 1.6* 43 1,250 55 9 2,300* 1,500* 2.3*

19–30 y 1,000 25* 900 3* 150 18 310 1.8* 45 700 55 8 2,600* 1,500* 2.3*

1
50
31–50 y 1,000 25* 900 3* 150 18 320 1.8* 45 700 55 8 2,600* 1,500* 2.3*

51–70 y 1,200 20* 900 3* 150 8 320 1.8* 45 700 55 8 2,600* 1,500* 2.0*

50
30
 104

Copper (μg/d)

Chloride (g/d)
Molybdenum
Iodine (μg/d)

Phosphorus

Zinc (mg/d)
Magnesium
Iron (mg/d)

Manganese
Chromium
Life-Stage

Potassium
Selenium
Fluoride
Calcium

Sodium
(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)
Group

(μg/d)

(μg/d)

(μg/d)
> 70 y 1,200 20* 900 3* 150 8 320 1.8* 45 700 55 8 2,600* 1,500* 1.8*

Pregnancy

14–18 y 1,300 29* 1,000 3* 220 27 400 2.0* 50 1,250 60 12 2,600* 1,500* 2.3*

1
50
19–30 y 1,000 30* 1,000 3* 220 27 350 2.0* 50 700 60 11 2,900* 1,500* 2.3*

31–50 y 1,000 30* 1,000 3* 220 27 360 2.0* 50 700 60 11 2,900* 1,500* 2.3*

50
30
 105

61
Copper (μg/d)

Chloride (g/d)
Molybdenum
Iodine (μg/d)

Phosphorus

Zinc (mg/d)
Magnesium
Iron (mg/d)

Manganese
Chromium
Life-Stage

Potassium
Selenium
Fluoride
Calcium

Sodium
(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)
Group

(μg/d)

(μg/d)

(μg/d)

36
Lactation

10
14–18 y 1,300 44* 1,300 3* 290 10 360 2.6* 50 1,250 70 13 2,500* 1,500* 2.3*

12
19–30 y 1,000 45* 1,300 3* 290 9 310 2.6* 50 700 70 12 2,800* 1,500* 2.3*

50
31–50 y 1,000 45* 1,300 3* 290 9 320 2.6* 50 700 70 12 2,800* 1,500* 2.3*

50
NOTES: This table (taken from the DRI reports, see www.nap.edu) presents Recommended Dietary
30
Allowances (RDAs) in bold type and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*).
 106

61
An RDA is the average daily dietary intake level sufficient to meet the nutrient requirements of nearly all
(97–98 percent) healthy individuals in a group. It is calculated from an Estimated Average Requirement

36
(EAR). If sufficient scientific evidence is not available to establish an EAR, and thus calculate an RDA, an
AI is usually developed. For healthy breastfed infants, an AI is the mean intake. The AI for other life-stage
and gender groups is believed to cover the needs of all healthy individuals in the groups, but lack of data

10
or uncertainty in the data prevent being able to specify with confidence the percentage of individuals
covered by this intake.

12
Life-stage groups for infants were 0–5.9 and 6–11.9 months.

SOURCES: Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and

50
Fluoride (1997); Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12,
Pantothenic Acid, Biotin, and Choline (1998); Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium,
and Carotenoids (2000); Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium,

50
Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc (2001); Dietary
Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2005); Dietary Reference Intakes for
30
Calcium and Vitamin D (2011); and Dietary Reference Intakes for Sodium and Potassium (2019). These
reports may be accessed via www.nap.edu.
 107

30
50
50
1
 108

61
From: Appendix J, Dietary Reference Intakes Summary Tables

36
Dietary Reference Intakes for Sodium and Potassium.
National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food
and Nutrition Board; Committee to Review the Dietary Reference Intakes for Sodium and

10
Potassium; Oria M, Harrison M, Stallings VA, editors.
Washington (DC): National Academies Press (US); 2019 Mar 5.

12
Copyright 2019 by the National Academy of Sciences. All rights reserved.
NCBI Bookshelf. A service of the National Library of Medicine, National Institutes of Health.

50
50
30
 ‫‪109‬‬

‫جداول تكىين األغذية‬

‫ثكوًن امػذاء نن خٌث وزن امتجزئة *"لما ثم صراؤه") ةآ ‪ 100‬حرام مبلشتخدام امدومي‬
‫دوون‬ ‫شػرات‬ ‫دوون‬ ‫شػرات‬
‫ةروثٌن‬ ‫ةروثٌن‬
‫خرارًة‬ ‫خرارًة‬
‫اممادة امػذائٌة‬ ‫اممادة امػذائٌة‬
‫شػر حرانات جرامات‬ ‫شػر حرانات جرامات‬
‫خراري‬ ‫خراري‬
‫‪5.0‬‬ ‫‪12.0‬‬ ‫‪342‬‬ ‫امكٌنوا‬ ‫امحبوب واممنتجات‬

‫‪3.0‬‬ ‫‪8.0‬‬ ‫‪338‬‬ ‫ؾوهٌو‬ ‫‪2.3‬‬ ‫‪12.2‬‬ ‫‪334‬‬ ‫كمح‬

‫‪2.2‬‬ ‫‪9.0‬‬ ‫‪355‬‬ ‫طحٌن امفوهٌو‬ ‫‪1.1‬‬ ‫‪10.9‬‬ ‫‪364‬‬ ‫دكٌق امقمح‬

‫هخامة امقمح‬

‫‪1‬‬
‫‪2.1‬‬ ‫‪11.6‬‬ ‫‪327‬‬ ‫ثرًتٌكال‬ ‫‪3.1‬‬ ‫‪12.1‬‬ ‫‪213‬‬

‫نػكروهة‬

‫‪50‬‬
‫‪2.1‬‬ ‫‪11.4‬‬ ‫‪341‬‬ ‫دكٌق امترًتٌكال‬ ‫‪1.1‬‬ ‫‪11.0‬‬ ‫‪367‬‬

‫‪6.0‬‬ ‫‪16.0‬‬ ‫‪388‬‬ ‫ةذور امكناري‬ ‫‪10.7‬‬ ‫‪29.1‬‬ ‫‪382‬‬ ‫حنٌن امقمح‬

‫‪1.5‬‬ ‫‪8.0‬‬ ‫‪340‬‬ ‫امحبوب اممختلطة‬ ‫‪1.2‬‬ ‫‪8.2‬‬ ‫‪249‬‬ ‫دبز‬

‫‪50‬‬
‫‪1.1‬‬ ‫‪10.0‬‬ ‫‪364‬‬ ‫دكٌق امحبوب اممختلطة‬ ‫‪2.0‬‬ ‫‪12.3‬‬ ‫‪345‬‬ ‫امبرغل امكانل‬

‫‪30‬‬
 ‫‪110‬‬

‫‪1.5‬‬ ‫‪8.0‬‬ ‫‪340‬‬ ‫امحبوب نتنوغه‬ ‫‪17.0‬‬ ‫‪7.4‬‬ ‫‪369‬‬ ‫نػجنات‬

‫‪13.1‬‬ ‫‪9.2‬‬ ‫‪439‬‬ ‫ركائق‬ ‫‪0.3‬‬ ‫‪0.5‬‬ ‫‪362‬‬ ‫هشا امقمح‬

‫‪1.1‬‬ ‫‪10.0‬‬ ‫‪364‬‬ ‫دكٌق امحبوب‬ ‫‪0.0‬‬ ‫‪95.0‬‬ ‫‪380‬‬ ‫امػلوثٌن نن امقمح‬

‫‪0.7‬‬ ‫‪7.4‬‬ ‫‪389‬‬ ‫حبوب اإلفطار‬ ‫‪1.4‬‬ ‫‪6.0‬‬ ‫‪280‬‬ ‫خقل األرز‬

‫‪1.1‬‬ ‫‪10.0‬‬ ‫‪364‬‬ ‫الحبوب المغدة متنوعه‬ ‫‪1.8‬‬ ‫‪7.5‬‬ ‫‪357‬‬ ‫كشر األرز‬

‫‪12.0‬‬ ‫‪6.2‬‬ ‫‪393‬‬ ‫امخلطات وامػجٌن‬ ‫‪0.7‬‬ ‫‪6.7‬‬ ‫‪360‬‬ ‫أرز نطحون‬

‫‪2.7‬‬ ‫‪7.5‬‬ ‫‪377‬‬ ‫طحٌن ثحضٌر امطػام‬ ‫‪0.7‬‬ ‫‪6.7‬‬ ‫‪360‬‬ ‫األرز نكسور‬

‫‪1‬‬
‫‪0.8‬‬ ‫‪6.4‬‬ ‫‪366‬‬ ‫طحٌن األرز‬

‫‪50‬‬
‫امجذور وامدرهات واممنتجات‬ ‫‪0.0‬‬ ‫‪95.0‬‬ ‫‪380‬‬ ‫غلوثٌن األرز‬

‫‪0.1‬‬ ‫‪1.6‬‬ ‫‪67‬‬ ‫ةطاطا‬ ‫‪0.3‬‬ ‫‪0.5‬‬ ‫‪362‬‬ ‫هشا األرز‬

‫دكٌق امبطاطس‬ ‫هخامة األرز‬

‫‪50‬‬
‫‪0.4‬‬ ‫‪8.5‬‬ ‫‪349‬‬ ‫‪15.8‬‬ ‫‪13.3‬‬ ‫‪276‬‬

‫‪30‬‬
 ‫‪111‬‬

‫‪0.0‬‬ ‫‪1.2‬‬ ‫‪73‬‬ ‫امبطاطس اممجمدة‬ ‫‪1.8‬‬ ‫‪11.0‬‬ ‫‪332‬‬ ‫صػٌر‬

‫‪0.3‬‬ ‫‪0.5‬‬ ‫‪362‬‬ ‫هشا امبطاطس‬ ‫‪1.1‬‬ ‫‪9.6‬‬ ‫‪348‬‬ ‫وغاء امشػٌر‬

‫‪0.3‬‬ ‫‪0.5‬‬ ‫‪362‬‬ ‫ثاةٌولا امبطاطس‬ ‫‪1.4‬‬ ‫‪9.0‬‬ ‫‪346‬‬ ‫امشػٌر املؤمؤي‬

‫‪0.2‬‬ ‫‪0.7‬‬ ‫‪92‬‬ ‫امبطاطا امحلوة‬ ‫‪1.7‬‬ ‫‪9.2‬‬ ‫‪343‬‬ ‫دكٌق امشػٌر وامحصى‬

‫‪0.2‬‬ ‫‪0.9‬‬ ‫‪109‬‬ ‫امكساؾا‬ ‫‪1.9‬‬ ‫‪13.1‬‬ ‫‪368‬‬ ‫امشػٌر‬

‫‪0.6‬‬ ‫‪1.5‬‬ ‫‪338‬‬ ‫دكٌق امكساؾا‬ ‫‪0.0‬‬ ‫‪6.0‬‬ ‫‪367‬‬ ‫نستخلصات امشػٌر‬

‫‪0.3‬‬ ‫‪0.5‬‬ ‫‪362‬‬ ‫الكسافا تابيوكا‬ ‫‪4.3‬‬ ‫‪9.5‬‬ ‫‪356‬‬ ‫امذرة‬

‫‪1‬‬
‫‪0.7‬‬ ‫‪2.8‬‬ ‫‪255‬‬ ‫الكسافا المجققة‬ ‫‪38.5‬‬ ‫‪11.1‬‬ ‫‪373‬‬ ‫ةذرة امذرة‬

‫‪50‬‬
‫‪0.3‬‬ ‫‪0.5‬‬ ‫‪362‬‬ ‫هشا امكساؾا‬ ‫‪1.2‬‬ ‫‪8.4‬‬ ‫‪363‬‬ ‫دكٌق امذرة‬

‫‪0.3‬‬ ‫‪1.7‬‬ ‫‪109‬‬ ‫ًوثٌا *لولوًام)‬ ‫‪0.0‬‬ ‫‪95.0‬‬ ‫‪380‬‬ ‫جموتين الذرة‬

‫امقلقاس *لولوًام)‬ ‫نشا الذرة‬

‫‪50‬‬
‫‪0.2‬‬ ‫‪1.5‬‬ ‫‪86‬‬ ‫‪0.3‬‬ ‫‪0.5‬‬ ‫‪362‬‬

‫‪30‬‬
 ‫‪112‬‬

‫‪0.2‬‬ ‫‪1.3‬‬ ‫‪101‬‬ ‫ًانز‬ ‫‪4.3‬‬ ‫‪9.5‬‬ ‫‪356‬‬ ‫امفشار‬

‫‪0.2‬‬ ‫‪1.6‬‬ ‫‪91‬‬ ‫امجذور وامدرهات نتنوغه‬ ‫‪1.9‬‬ ‫‪11.0‬‬ ‫‪319‬‬ ‫امذرة‬

‫‪0.6‬‬ ‫‪5.0‬‬ ‫‪282‬‬ ‫دكٌق امجذور وامدرهات‬ ‫‪1.8‬‬ ‫‪9.0‬‬ ‫‪341‬‬ ‫دكٌق امجاودار‬

‫‪0.6‬‬ ‫‪5.0‬‬ ‫‪282‬‬ ‫امجذور وامدرهات اممجففة‬ ‫‪7.5‬‬ ‫‪13.0‬‬ ‫‪385‬‬ ‫امشوؾان‬

‫‪6.3‬‬ ‫‪16.0‬‬ ‫‪384‬‬ ‫نلفوؼ ةامشوؾان‬

‫امسكر وامػصائر‬ ‫‪3.0‬‬ ‫‪9.7‬‬ ‫‪340‬‬ ‫امددن‬

‫‪0.0‬‬ ‫‪0.2‬‬ ‫‪30‬‬ ‫كصب امسكر‬ ‫‪3.0‬‬ ‫‪9.7‬‬ ‫‪340‬‬ ‫دكٌق امددن‬

‫‪1‬‬
‫‪0.1‬‬ ‫‪1.3‬‬ ‫‪70‬‬ ‫كطع شكر‬ ‫‪3.3‬‬ ‫‪10.1‬‬ ‫‪343‬‬ ‫امذرة امرؾٌػة‬

‫‪50‬‬
‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪390‬‬ ‫نحاضٌل شكرًة نتنوغة‬ ‫‪3.3‬‬ ‫‪10.1‬‬ ‫‪343‬‬ ‫دكٌق امذرة امرؾٌػة‬

‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪373‬‬ ‫امسكر‪ ،‬امخام امطرد اممرلزي‬ ‫‪2.0‬‬ ‫‪11.0‬‬ ‫‪330‬‬ ‫امحنطة امسوداء‬

‫شكر نكرر‬ ‫دكٌق امحنطة امسوداء‬

‫‪50‬‬
‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪387‬‬ ‫‪1.2‬‬ ‫‪6.4‬‬ ‫‪344‬‬

‫‪30‬‬
 ‫‪113‬‬

‫‪5.0‬‬ ‫‪46.0‬‬ ‫‪261‬‬ ‫لػكة ؾول امصوًا‬ ‫‪0.0‬‬ ‫‪1.0‬‬ ‫‪351‬‬ ‫امسكر‪ ،‬غٌر امطرد اممرلزي‬

‫‪0.5‬‬ ‫‪5.5‬‬ ‫‪56‬‬ ‫ضلصةامصوًا‬ ‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪232‬‬ ‫دةس امسكر‬

‫‪5.8‬‬ ‫‪11.0‬‬ ‫‪114‬‬ ‫نػجون امصوًا‬ ‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪348‬‬ ‫شكر امقٌقب‬

‫‪3.1‬‬ ‫‪6.3‬‬ ‫‪58‬‬ ‫ؾول امصوًا‬ ‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪310‬‬ ‫شكر وصراب نتنوع‬

‫‪35.9‬‬ ‫‪18.7‬‬ ‫‪414‬‬ ‫امفول امسوداهي ؾي صل‬ ‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪310‬‬ ‫خلوًات امسكر‬

‫‪49.2‬‬ ‫‪25.7‬‬ ‫‪567‬‬ ‫امفول امسوداهي نقشر‬ ‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪310‬‬ ‫هكهة امسكر‬

‫‪7.6‬‬ ‫‪41.7‬‬ ‫‪363‬‬ ‫لػكة امفول امسوداهي‬ ‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪368‬‬ ‫امجلولوز وامدلستروز‬

‫‪1‬‬
‫‪49.2‬‬ ‫‪26.8‬‬ ‫‪580‬‬ ‫امفول امسوداهي حاوز‬ ‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪387‬‬ ‫امبللتوز‬

‫‪50‬‬
‫‪50.0‬‬ ‫‪24.3‬‬ ‫‪589‬‬ ‫زةدة امفول امسوداهي‬ ‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪318‬‬ ‫إًزوحلولوز‬

‫‪17.4‬‬ ‫‪1.7‬‬ ‫‪184‬‬ ‫حوز امهند‬ ‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪375‬‬ ‫امفرلتوز امكٌمٌائي‬

‫حوز امهند اممجفؽ‬ ‫امفرلتوز األدرى‬

‫‪50‬‬
‫‪64.5‬‬ ‫‪6.9‬‬ ‫‪660‬‬ ‫‪0.0‬‬ ‫‪0.3‬‬ ‫‪298‬‬

‫‪30‬‬
 ‫‪114‬‬

‫‪61.4‬‬ ‫‪6.0‬‬ ‫‪636‬‬ ‫لوةرا‬ ‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪375‬‬ ‫اممامتوز امكٌمٌائي‬

‫‪13.2‬‬ ‫‪0.3‬‬ ‫‪158‬‬ ‫ؾالهة امنخٌل امزًتي‬ ‫‪0.0‬‬ ‫‪0.4‬‬ ‫‪298‬‬ ‫غسل‬

‫‪43.4‬‬ ‫‪7.3‬‬ ‫‪514‬‬ ‫حبات النخيل‬

‫‪17.5‬‬ ‫‪1.3‬‬ ‫‪175‬‬ ‫زيتون‬ ‫هبضات‬

‫‪11.1‬‬ ‫‪1.1‬‬ ‫‪109‬‬ ‫زًتون نحفوظ‬ ‫‪1.7‬‬ ‫‪22.1‬‬ ‫‪341‬‬ ‫امفاضومٌا امجاؾة‬

‫‪49.0‬‬ ‫‪6.8‬‬ ‫‪579‬‬ ‫نكسرات امكارًت‬ ‫‪2.0‬‬ ‫‪23.4‬‬ ‫‪343‬‬ ‫امفاضومٌا امػرًضة حاؾة‬

‫‪26.8‬‬ ‫‪12.3‬‬ ‫‪308‬‬ ‫خبوب دوار امشمس‬ ‫‪1.8‬‬ ‫‪22.5‬‬ ‫‪346‬‬ ‫امبازالء امجاؾة‬

‫‪1‬‬
‫‪45.0‬‬ ‫‪19.6‬‬ ‫‪494‬‬ ‫ةذور املفت‬ ‫‪4.5‬‬ ‫‪20.1‬‬ ‫‪358‬‬ ‫خمص‬

‫‪50‬‬
‫‪30.3‬‬ ‫‪9.7‬‬ ‫‪314‬‬ ‫امقرطم‬ ‫‪1.8‬‬ ‫‪23.4‬‬ ‫‪342‬‬ ‫ةقرة امبازالء امجاؾة‬

‫‪49.7‬‬ ‫‪17.7‬‬ ‫‪573‬‬ ‫ةذور امسمسم‬ ‫‪1.7‬‬ ‫‪20.9‬‬ ‫‪343‬‬ ‫ةازالء امحمام‬

‫لػكة ةذور امسمسم‬ ‫غدس‬

‫‪50‬‬
‫‪3.4‬‬ ‫‪40.7‬‬ ‫‪376‬‬ ‫‪1.8‬‬ ‫‪24.2‬‬ ‫‪346‬‬

‫‪30‬‬
 ‫‪115‬‬

‫‪28.8‬‬ ‫‪24.9‬‬ ‫‪469‬‬ ‫ةذور امخردل‬ ‫‪6.3‬‬ ‫‪17.7‬‬ ‫‪365‬‬ ‫خبوب امبانبارا‬

‫‪36.3‬‬ ‫‪26.4‬‬ ‫‪469‬‬ ‫دكٌق ةذور امخردل‬ ‫‪1.9‬‬ ‫‪31.5‬‬ ‫‪325‬‬ ‫امبٌقٌة‬

‫‪44.7‬‬ ‫‪18.0‬‬ ‫‪533‬‬ ‫ةذور امخشخاش‬ ‫‪13.0‬‬ ‫‪40.0‬‬ ‫‪390‬‬ ‫موةٌن‬

‫‪33.9‬‬ ‫‪18.2‬‬ ‫‪400‬‬ ‫ةذور امبطٌخ‬ ‫‪2.0‬‬ ‫‪22.0‬‬ ‫‪340‬‬ ‫هبضات نتنوغه‬

‫‪17.9‬‬ ‫‪17.3‬‬ ‫‪253‬‬ ‫ةذور امقطن‬ ‫‪2.0‬‬ ‫‪22.0‬‬ ‫‪340‬‬ ‫دكٌق امبقول‬

‫‪34.0‬‬ ‫‪18.0‬‬ ‫‪498‬‬ ‫بذر الكتان‬

‫‪31.7‬‬ ‫‪14.7‬‬ ‫‪387‬‬ ‫البذور الزيتية متنوعه‬ ‫صجرة امجوز‬

‫‪1‬‬
‫‪15.6‬‬ ‫‪37.2‬‬ ‫‪393‬‬ ‫دكٌق‪/‬وحبة نن امبذور امزًتٌة‬ ‫‪31.8‬‬ ‫‪6.9‬‬ ‫‪315‬‬ ‫حوز ةرازًلي‬

‫‪50‬‬
‫‪20.6‬‬ ‫‪7.7‬‬ ‫‪252‬‬ ‫الكاجو‬

‫امخضار واممنتجات‬ ‫‪1.7‬‬ ‫‪1.8‬‬ ‫‪158‬‬ ‫الكستناء‬

‫امملفوؼ‬ ‫موز‬

‫‪50‬‬
‫‪0.1‬‬ ‫‪1.0‬‬ ‫‪19‬‬ ‫‪20.9‬‬ ‫‪8.0‬‬ ‫‪236‬‬

‫‪30‬‬
 ‫‪116‬‬

‫‪0.1‬‬ ‫‪1.1‬‬ ‫‪20‬‬ ‫امخرصوؼ‬ ‫‪27.8‬‬ ‫‪6.4‬‬ ‫‪289‬‬ ‫غٌن امجمل‬

‫‪0.1‬‬ ‫‪1.6‬‬ ‫‪12‬‬ ‫هبات امهلٌون‬ ‫‪24.2‬‬ ‫‪10.3‬‬ ‫‪289‬‬ ‫امفستق‬

‫‪0.2‬‬ ‫‪1.1‬‬ ‫‪12‬‬ ‫َد ّ‬

‫س‬ ‫‪2.0‬‬ ‫‪9.0‬‬ ‫‪349‬‬ ‫ةذور امكوال‬

‫‪0.3‬‬ ‫‪2.1‬‬ ‫‪16‬‬ ‫شباهخ‬ ‫‪28.8‬‬ ‫‪6.0‬‬ ‫‪291‬‬ ‫ةندق‬

‫‪1.1‬‬ ‫‪5.8‬‬ ‫‪53‬‬ ‫أوراق امكساؾا‬ ‫‪4.4‬‬ ‫‪4.9‬‬ ‫‪245‬‬ ‫أرًكاهوثس‬

‫‪0.2‬‬ ‫‪0.8‬‬ ‫‪17‬‬ ‫طماطم‬ ‫‪66.2‬‬ ‫‪14.3‬‬ ‫‪656‬‬ ‫كشر امجوز امبرازًلي‬

‫‪0.1‬‬ ‫‪0.8‬‬ ‫‪17‬‬ ‫غصٌر امطماطم‬ ‫‪46.4‬‬ ‫‪15.3‬‬ ‫‪574‬‬ ‫حوز امكاحو نقشر‬

‫‪1‬‬
‫‪0.4‬‬ ‫‪3.4‬‬ ‫‪76‬‬ ‫غصٌر امطماطم اممرلز‬ ‫‪52.2‬‬ ‫‪20.0‬‬ ‫‪589‬‬ ‫املوز اممقشر‬

‫‪50‬‬
‫‪0.9‬‬ ‫‪3.8‬‬ ‫‪84‬‬ ‫نػجون امطماطم‬ ‫‪61.9‬‬ ‫‪14.3‬‬ ‫‪642‬‬ ‫امجوز اممقشر‬

‫‪0.2‬‬ ‫‪0.9‬‬ ‫‪19‬‬ ‫طماطم نقشرة‬ ‫‪62.6‬‬ ‫‪13.0‬‬ ‫‪632‬‬ ‫امبندق اممقشر‬

‫كرهبٌط‬ ‫اممكسرات نتنوغه‬

‫‪50‬‬
‫‪0.1‬‬ ‫‪0.8‬‬ ‫‪9‬‬ ‫‪25.0‬‬ ‫‪7.0‬‬ ‫‪262‬‬

‫‪30‬‬
 ‫‪117‬‬

‫‪0.1‬‬ ‫‪0.9‬‬ ‫‪19‬‬ ‫امقرع‪ ،‬االشكواش‪ ،‬امقرع‬ ‫‪56.2‬‬ ‫‪15.5‬‬ ‫‪615‬‬ ‫اممكسرات اممحضرة‬

‫‪0.1‬‬ ‫‪0.5‬‬ ‫‪13‬‬ ‫امخٌار‪ ،‬امخٌار‬ ‫‪18.0‬‬ ‫‪38.0‬‬ ‫‪335‬‬ ‫ؾول امصوًا‬

‫‪0.5‬‬ ‫‪2.1‬‬ ‫‪157‬‬ ‫غصٌر ؾواله خمضٌة نرلز‬ ‫‪0.1‬‬ ‫‪0.9‬‬ ‫‪21‬‬ ‫ةاذهجان‬
‫‪0.3‬‬ ‫‪0.1‬‬ ‫‪48‬‬ ‫ثفاح‬ ‫‪0.3‬‬ ‫‪1.1‬‬ ‫‪25‬‬ ‫امفلفل امحار وامفلفل واألدضر‬
‫‪0.1‬‬ ‫‪0.1‬‬ ‫‪47‬‬ ‫غصٌر ثفاح‬ ‫‪0.1‬‬ ‫‪1.7‬‬ ‫‪24‬‬ ‫امبصل وامكراث واألدضر‬
‫‪0.4‬‬ ‫‪0.5‬‬ ‫‪166‬‬ ‫غصٌر امتفاح اممرلز‬ ‫‪0.2‬‬ ‫‪1.1‬‬ ‫‪31‬‬ ‫امبصل امجاؼ‬
‫‪0.4‬‬ ‫‪0.4‬‬ ‫‪54‬‬ ‫إحاص‬ ‫‪0.4‬‬ ‫‪5.5‬‬ ‫‪130‬‬ ‫جوم‬

‫‪1‬‬
‫‪0.1‬‬ ‫‪0.2‬‬ ‫‪35‬‬ ‫امسفرحل‬ ‫‪0.1‬‬ ‫‪0.7‬‬ ‫‪37‬‬ ‫امكراث‬

‫‪50‬‬
‫‪0.4‬‬ ‫‪1.3‬‬ ‫‪45‬‬ ‫اممشمش‬ ‫‪0.4‬‬ ‫‪3.0‬‬ ‫‪50‬‬ ‫امفاضومٌا امخضراء‬
‫‪0.3‬‬ ‫‪0.9‬‬ ‫‪45‬‬ ‫لرز خانض‬ ‫‪0.2‬‬ ‫‪2.1‬‬ ‫‪31‬‬ ‫امبازالء امخضراء‬

‫‪50‬‬
‫‪0.9‬‬ ‫‪1.1‬‬ ‫‪65‬‬ ‫امكرز‬ ‫‪0.1‬‬ ‫‪2.3‬‬ ‫‪23‬‬ ‫امفاضومٌا امخضراء‬

‫‪30‬‬
 ‫‪118‬‬

‫‪0.1‬‬ ‫‪0.5‬‬ ‫‪33‬‬ ‫امخوخ وامنكتارًن‬ ‫‪0.1‬‬ ‫‪1.6‬‬ ‫‪27‬‬ ‫امفصومٌا امخضراء‬
‫‪0.6‬‬ ‫‪0.7‬‬ ‫‪52‬‬ ‫ةركوق‬ ‫‪0.2‬‬ ‫‪0.9‬‬ ‫‪38‬‬ ‫حزر‬
‫‪0.0‬‬ ‫‪0.6‬‬ ‫‪71‬‬ ‫غصٌر امبركوق‬ ‫‪0.3‬‬ ‫‪1.6‬‬ ‫‪31‬‬ ‫ةانٌة‬
‫‪0.1‬‬ ‫‪2.0‬‬ ‫‪215‬‬ ‫غصٌر امبركوق اممرلز‬ ‫‪0.8‬‬ ‫‪2.1‬‬ ‫‪56‬‬ ‫امذرة امخضراء‬
‫‪0.3‬‬ ‫‪0.9‬‬ ‫‪52‬‬ ‫امفالهة امحجرًة نتنوغه‬ ‫‪0.4‬‬ ‫‪1.8‬‬ ‫‪54‬‬ ‫ذرة خلوة نجمدة‬
‫‪0.3‬‬ ‫‪0.4‬‬ ‫‪48‬‬ ‫ةوني ؾروت نتنوغه‬ ‫‪0.6‬‬ ‫‪2.3‬‬ ‫‪77‬‬ ‫ذرة خلوة نحضرة‬
‫‪0.5‬‬ ‫‪1.6‬‬ ‫‪111‬‬ ‫لاروةس‬ ‫‪0.4‬‬ ‫‪2.0‬‬ ‫‪24‬‬ ‫امفطر‬

‫‪1‬‬
‫‪0.4‬‬ ‫‪0.6‬‬ ‫‪28‬‬ ‫ؾراومة‬ ‫‪0.3‬‬ ‫‪1.9‬‬ ‫‪24‬‬ ‫امفطر اممػلب‬

‫‪50‬‬
‫‪0.5‬‬ ‫‪0.9‬‬ ‫‪47‬‬ ‫ثوت امػلٌق‬ ‫‪1.0‬‬ ‫‪9.6‬‬ ‫‪296‬‬ ‫امفطر اممجفؽ‬
‫‪0.6‬‬ ‫‪0.9‬‬ ‫‪44‬‬ ‫غنب امثػلب‬ ‫‪0.2‬‬ ‫‪1.4‬‬ ‫‪22‬‬ ‫دضروات طازحة‬

‫‪50‬‬
‫‪0.3‬‬ ‫‪1.4‬‬ ‫‪59‬‬ ‫امكشمش‬ ‫‪1.6‬‬ ‫‪11.2‬‬ ‫‪176‬‬ ‫دضروات نجففة ونتنوغه‬

‫‪30‬‬
 ‫‪119‬‬

‫‪0.4‬‬ ‫‪0.7‬‬ ‫‪55‬‬ ‫ثوت‬ ‫‪0.3‬‬ ‫‪1.4‬‬ ‫‪36‬‬ ‫دضروات نػلبة نتنوغة‬
‫‪0.2‬‬ ‫‪0.4‬‬ ‫‪47‬‬ ‫امتوت امبري‬ ‫‪0.1‬‬ ‫‪0.6‬‬ ‫‪19‬‬ ‫غصٌر دضروات نتنوع‬
‫‪0.7‬‬ ‫‪1.0‬‬ ‫‪49‬‬ ‫امتوت نتنوغه‬ ‫‪1.3‬‬ ‫‪6.6‬‬ ‫‪341‬‬ ‫امخضار اممجففة‬
‫‪0.4‬‬ ‫‪0.5‬‬ ‫‪53‬‬ ‫امػنب‬ ‫‪1.3‬‬ ‫‪1.4‬‬ ‫‪29‬‬ ‫امخضار اممحضرة ةامخل‬
‫‪0.1‬‬ ‫‪0.6‬‬ ‫‪61‬‬ ‫غصٌر امػنب‬ ‫‪0.3‬‬ ‫‪2.1‬‬ ‫‪38‬‬ ‫دضروات نحضرة نتنوغة‬
‫‪0.2‬‬ ‫‪0.3‬‬ ‫‪17‬‬ ‫امبطٌخ‬ ‫‪0.5‬‬ ‫‪3.3‬‬ ‫‪71‬‬ ‫دضار نجمدة‬
‫‪0.1‬‬ ‫‪0.4‬‬ ‫‪17‬‬ ‫امبطٌخ‬ ‫‪0.3‬‬ ‫‪3.3‬‬ ‫‪65‬‬ ‫امخضروات اممحفوظة نؤكتا‬

‫‪1‬‬
‫‪0.3‬‬ ‫‪0.8‬‬ ‫‪73‬‬ ‫ثٌن‬ ‫‪0.4‬‬ ‫‪2.4‬‬ ‫‪54‬‬ ‫دضروات نحضرة أو نجمدة‬

‫‪50‬‬
‫‪0.2‬‬ ‫‪0.5‬‬ ‫امخضروات اممتجاهسة‬
‫‪0.4‬‬ ‫‪45‬‬ ‫امماهجو‬ ‫‪1.2‬‬ ‫‪41‬‬
‫اممحضرة‬
‫‪0.4‬‬ ‫‪0.3‬‬ ‫‪62‬‬ ‫غصٌر ناهجو‬

‫‪50‬‬
‫‪0.3‬‬ ‫‪0.5‬‬ ‫‪65‬‬ ‫مب امماهجو‬ ‫امفواله واممنتجات‬

‫‪30‬‬
 ‫‪120‬‬

‫‪11.3‬‬ ‫‪1.5‬‬ ‫‪119‬‬ ‫اؾولادو‬ ‫‪0.3‬‬ ‫‪0.7‬‬ ‫‪60‬‬ ‫نوز‬

‫‪0.2‬‬ ‫‪0.2‬‬ ‫‪26‬‬ ‫أهاهاس‬ ‫‪0.3‬‬ ‫‪0.8‬‬ ‫‪75‬‬ ‫امموز‬
‫‪0.1‬‬ ‫‪0.4‬‬ ‫‪78‬‬ ‫األهاهاس اممػلب‬ ‫‪0.1‬‬ ‫‪0.7‬‬ ‫‪34‬‬ ‫امبرثقال‬
‫‪0.1‬‬ ‫‪0.3‬‬ ‫‪56‬‬ ‫غصٌر أهاهاس‬ ‫‪0.1‬‬ ‫‪0.6‬‬ ‫‪42‬‬ ‫غصٌر امبرثقال‬
‫‪0.1‬‬ ‫‪1.3‬‬ ‫‪179‬‬ ‫غصٌر األهاهاس اممرلز‬ ‫‪0.2‬‬ ‫‪2.4‬‬ ‫‪159‬‬ ‫غصٌر امبرثقال اممرلز‬
‫‪0.3‬‬ ‫‪0.1‬‬ ‫امٌوشفي‪ ،‬امماهدرًن‪،‬‬
‫‪0.6‬‬ ‫‪82‬‬ ‫امبرشٌمون‬ ‫‪0.5‬‬ ‫‪32‬‬
‫امكلٌمنتٌن‬
‫‪0.6‬‬ ‫‪0.8‬‬ ‫‪43‬‬ ‫لاصوواةل‬ ‫‪0.2‬‬ ‫‪0.5‬‬ ‫‪43‬‬ ‫غصٌر امٌوشفي‬

‫‪1‬‬
‫‪0.4‬‬ ‫‪0.9‬‬ ‫‪52‬‬ ‫لٌوي‬ ‫‪0.2‬‬ ‫‪0.6‬‬ ‫‪15‬‬ ‫املٌمون واملٌمون امحانض‬

‫‪50‬‬
‫‪0.1‬‬ ‫‪0.4‬‬ ‫‪26‬‬ ‫امباةاًا‬ ‫‪0.3‬‬ ‫‪0.5‬‬ ‫‪22‬‬ ‫غصٌر مٌمون‬
‫‪0.7‬‬ ‫‪0.5‬‬ ‫‪41‬‬ ‫امفالهة االشتوائٌة نتنوغه‬ ‫‪0.9‬‬ ‫‪2.3‬‬ ‫‪116‬‬ ‫غصٌر املٌمون اممرلز‬

‫‪50‬‬
‫‪0.5‬‬ ‫‪0.5‬‬ ‫‪45‬‬ ‫ؾواله طازحة‬ ‫‪0.1‬‬ ‫‪0.3‬‬ ‫‪16‬‬ ‫امجرًب ؾروت وامبونٌلو‬

‫‪30‬‬
 ‫‪121‬‬

‫‪0.1‬‬ ‫‪0.5‬‬ ‫‪48‬‬ ‫غصٌر ؾواله نتنوغه‬ ‫‪0.1‬‬ ‫‪0.5‬‬ ‫‪39‬‬ ‫غصٌر حرًب ؾروت‬
‫‪0.2‬‬ ‫‪0.5‬‬ ‫‪36‬‬ ‫امفالهة اممحضرة‬ ‫‪0.5‬‬ ‫‪2.0‬‬ ‫‪146‬‬ ‫غصٌر امجرًب ؾروت اممرلز‬
‫‪1.8‬‬ ‫‪3.9‬‬ ‫‪346‬‬ ‫دكٌق امفالهة‬ ‫‪0.2‬‬ ‫‪0.5‬‬ ‫‪26‬‬ ‫ؾواله خمضٌة نتنوغة‬
‫‪0.0‬‬ ‫امفواله‪ ،‬اممكسرات‪ ،‬كشر امفالهة‬ ‫‪0.2‬‬
‫‪0.6‬‬ ‫‪212‬‬ ‫‪0.6‬‬ ‫‪47‬‬ ‫غصٌر امحمضٌات وامفواله‬
‫نحفوظ ةامسكر‬
‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪68‬‬ ‫دمر‬ ‫‪0.0‬‬ ‫‪0.3‬‬ ‫‪59‬‬ ‫امفالهة اممطبودة اممتجاهسة‬
‫‪0.0‬‬ ‫‪0.1‬‬ ‫‪137‬‬ ‫ؾٌرنوث ونا صاةه‬
‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪295‬‬ ‫خي اممشروةات ‪.‬امكحول‬ ‫ؾواله نجففة‬

‫‪1‬‬
‫‪0.5‬‬ ‫‪3.7‬‬ ‫‪238‬‬ ‫اممشمش اممجفؽ‬

‫‪50‬‬
‫املحوم واممنتجات‬ ‫‪0.5‬‬ ‫‪2.3‬‬ ‫‪208‬‬ ‫امبركوق اممجفؽ‬
‫‪0.5‬‬ ‫‪3.2‬‬ ‫‪299‬‬ ‫زةٌب‬

‫‪50‬‬
‫‪7.9‬‬ ‫‪18.5‬‬ ‫‪150‬‬ ‫محم امبقر ةدون غظم‬ ‫‪1.2‬‬ ‫‪3.0‬‬ ‫‪253‬‬ ‫ثٌن نجفؽ‬

‫‪30‬‬
 ‫‪122‬‬

‫‪6.3‬‬ ‫‪34.3‬‬ ‫‪203‬‬ ‫محم امبقر اممجفؽ اممملح اممددن‬ ‫‪0.4‬‬ ‫‪1.5‬‬ ‫‪156‬‬ ‫ةلح‬
‫‪8.9‬‬ ‫‪16.0‬‬ ‫‪238‬‬ ‫نستخلصات املحوم‬ ‫‪0.6‬‬ ‫‪2.8‬‬ ‫‪267‬‬ ‫ؾواله اشتوائٌة نجففة‬
‫‪28.4‬‬ ‫‪11.7‬‬ ‫‪313‬‬ ‫هقاهق محم امبقر‬ ‫‪0.6‬‬ ‫‪2.8‬‬ ‫‪267‬‬ ‫امفواله اممجففة‬
‫‪14.0‬‬ ‫‪25.0‬‬ ‫‪233‬‬ ‫ثحضٌرات محم امبقر‬
‫‪14.0‬‬ ‫‪25.0‬‬ ‫‪233‬‬ ‫محم امبقر اممػلب‬ ‫اممنشطات‬
‫‪5.7‬‬ ‫‪13.7‬‬ ‫‪110‬‬ ‫املحوم اممتجاهسة اممحضرة‬ ‫‪0.0‬‬ ‫‪6.7‬‬ ‫‪47‬‬ ‫امقهوة امخضراء‬
‫‪2.8‬‬ ‫‪13.6‬‬ ‫‪315‬‬ ‫نستحضرات امكبد‬ ‫‪0.0‬‬ ‫‪8.0‬‬ ‫‪56‬‬ ‫كهوة نحمصة‬

‫‪1‬‬
‫‪2.5‬‬ ‫‪18.4‬‬ ‫‪105‬‬ ‫ؾضبلت امماصٌة‬ ‫‪0.0‬‬ ‫‪8.0‬‬ ‫‪56‬‬ ‫ةدائل امقهوة‬

‫‪50‬‬
‫‪3.1‬‬ ‫‪11.3‬‬ ‫‪77‬‬ ‫محم امجانوس‬ ‫‪0.0‬‬ ‫‪4.0‬‬ ‫‪129‬‬ ‫نستخلصات امقهوة‬
‫‪2.5‬‬ ‫‪18.4‬‬ ‫‪105‬‬ ‫نخلفات امجانوس‬ ‫‪0.2‬‬ ‫‪1.1‬‬ ‫‪60‬‬ ‫حذور امهندةاء امبرًة‬

‫‪50‬‬
‫‪22.8‬‬ ‫‪13.5‬‬ ‫‪263‬‬ ‫محم امضأن ومحم امضأن‬ ‫‪40.0‬‬ ‫‪4.0‬‬ ‫‪414‬‬ ‫خبوب امكالاو‬

‫‪30‬‬
 ‫‪123‬‬

‫‪5.7‬‬ ‫‪14.6‬‬ ‫‪117‬‬ ‫ؾضبلت األغنام‬ ‫‪44.0‬‬ ‫‪1.7‬‬ ‫‪472‬‬ ‫نػجون امكالاو‬
‫‪7.0‬‬ ‫‪14.0‬‬ ‫‪123‬‬ ‫محم امماغز‬ ‫‪85.0‬‬ ‫‪0.0‬‬ ‫‪711‬‬ ‫زةدة امكالاو‬
‫‪5.7‬‬ ‫‪14.6‬‬ ‫‪117‬‬ ‫ؾضبلت امماغز‬ ‫‪19.0‬‬ ‫‪17.3‬‬ ‫‪261‬‬ ‫نسحوق امكالاو‬
‫‪31.0‬‬ ‫‪11.0‬‬ ‫‪326‬‬ ‫محم امخنزًر‬ ‫‪35.7‬‬ ‫‪4.2‬‬ ‫‪393‬‬ ‫ننتجات امشولوالثة نتنوغه‬
‫‪18.0‬‬ ‫‪13.4‬‬ ‫‪220‬‬ ‫محم دنزًر‬ ‫‪0.0‬‬ ‫‪10.0‬‬ ‫‪40‬‬ ‫صاي‬
‫‪34.1‬‬ ‫‪13.1‬‬ ‫‪362‬‬ ‫محم امخنزًر اممقدد ‪ -‬محم امخنزًر‬ ‫‪0.0‬‬ ‫‪4.5‬‬ ‫‪18‬‬ ‫نستخلص امشاي‬
‫‪40.3‬‬ ‫‪11.7‬‬ ‫‪417‬‬ ‫هقاهق محم امخنزًر‬ ‫‪0.0‬‬ ‫‪10.0‬‬ ‫‪40‬‬ ‫صاي نتنوع‬

‫‪1‬‬
‫‪18.8‬‬ ‫‪16.1‬‬ ‫‪239‬‬ ‫ثحضٌرات محم امخنزًر‬ ‫‪0.0‬‬ ‫‪10.0‬‬ ‫‪40‬‬ ‫َرؾٌِق‬

‫‪50‬‬
‫‪3.5‬‬ ‫‪18.3‬‬ ‫‪113‬‬ ‫ؾضبلت امخنازًر‬
‫‪7.7‬‬ ‫‪12.3‬‬ ‫‪122‬‬ ‫محم دحاج‬ ‫ةهارات‬

‫‪50‬‬
‫‪8.0‬‬ ‫‪21.8‬‬ ‫‪165‬‬ ‫محم امدحاج اممػلب‬ ‫‪2.7‬‬ ‫‪10.7‬‬ ‫‪276‬‬ ‫ؾلفل أةٌض‪/‬طوًل‪/‬أشود‬

‫‪30‬‬
 ‫‪124‬‬

‫‪3.9‬‬ ‫‪18.0‬‬ ‫‪125‬‬ ‫ؾضبلت امدحاج‬ ‫‪17.3‬‬ ‫‪12.0‬‬ ‫‪318‬‬ ‫ةٌمنتو‬

‫‪43.8‬‬ ‫‪11.4‬‬ ‫‪462‬‬ ‫نستحضرات امكبد امدونٌة‬ ‫‪3.2‬‬ ‫‪3.9‬‬ ‫‪261‬‬ ‫كرؾة‬
‫‪28.3‬‬ ‫‪8.3‬‬ ‫‪291‬‬ ‫محم امبط‬ ‫‪20.1‬‬ ‫‪6.0‬‬ ‫‪323‬‬ ‫كرهفل‬
‫‪4.6‬‬ ‫‪18.7‬‬ ‫‪136‬‬ ‫ذةائح لبد امبط‬ ‫‪36.3‬‬ ‫‪5.8‬‬ ‫‪525‬‬ ‫حوزة امطٌب‬
‫‪27.2‬‬ ‫‪12.9‬‬ ‫‪301‬‬ ‫محم االوز‬ ‫‪14.9‬‬ ‫‪15.8‬‬ ‫‪345‬‬ ‫امٌاهسون‬
‫‪4.3‬‬ ‫‪16.4‬‬ ‫‪133‬‬ ‫ذةائح إوز امكبد‬ ‫‪6.0‬‬ ‫‪9.1‬‬ ‫‪347‬‬ ‫زهجبٌل‬
‫‪6.3‬‬ ‫‪16.1‬‬ ‫‪126‬‬ ‫محم ثرلي‬ ‫‪15.5‬‬ ‫‪11.3‬‬ ‫‪337‬‬ ‫ةهارات نتنوغه‬

‫‪1‬‬
‫‪4.0‬‬ ‫‪20.0‬‬ ‫‪137‬‬ ‫نخلفات امكبد امدًك امروني‬

‫‪50‬‬
‫‪18.3‬‬ ‫‪14.2‬‬ ‫‪226‬‬ ‫امحمام طٌور أدرى‬ ‫اممشروةات امكحومٌة‬
‫‪12.4‬‬ ‫‪17.1‬‬ ‫‪185‬‬ ‫محوم امدواحن‬ ‫‪0.3‬‬ ‫‪1.9‬‬ ‫‪60‬‬ ‫نشروةات امقمح اممخمرة‬

‫‪50‬‬
‫‪2.0‬‬ ‫‪15.5‬‬ ‫‪85‬‬ ‫محم امحصان‬ ‫‪0.0‬‬ ‫‪0.3‬‬ ‫‪133‬‬ ‫نشروب األرز اممخمر‬

‫‪30‬‬
 ‫‪125‬‬

‫‪2.5‬‬ ‫‪18.4‬‬ ‫‪105‬‬ ‫ؾضبلت امخٌول‬ ‫‪0.0‬‬ ‫‪0.5‬‬ ‫‪49‬‬ ‫ةٌرة امشػٌر‬
‫‪3.0‬‬ ‫‪15.0‬‬ ‫‪94‬‬ ‫محم امحمٌر‬ ‫‪0.0‬‬ ‫‪0.4‬‬ ‫‪40‬‬ ‫امذرة امبٌرة‬
‫‪3.0‬‬ ‫‪15.0‬‬ ‫‪94‬‬ ‫محم امبػال‬ ‫‪0.0‬‬ ‫‪0.4‬‬ ‫‪40‬‬ ‫امددن امبٌرة‬
‫‪13.2‬‬ ‫‪12.7‬‬ ‫‪174‬‬ ‫محم امجمل‬ ‫‪0.0‬‬ ‫‪0.4‬‬ ‫‪40‬‬ ‫امبٌرة امذرة امرؾٌػة‬
‫‪2.5‬‬ ‫‪0.0‬‬ ‫اممشروةات اممخمرة وغصٌر‬
‫‪18.4‬‬ ‫‪105‬‬ ‫ؾضبلت اإلةل‬ ‫‪0.1‬‬ ‫‪47‬‬
‫امتفاح ونا إمى ذمك‪.‬‬
‫‪5.0‬‬ ‫‪17.0‬‬ ‫‪118‬‬ ‫محم أرهب‬ ‫‪0.1‬‬ ‫‪0.6‬‬ ‫‪61‬‬ ‫ًجب أن ًكون نن امػنب‬
‫‪2.6‬‬ ‫‪14.9‬‬ ‫‪98‬‬ ‫امردوًات اممػلبة‬ ‫‪1.4‬‬ ‫‪16.2‬‬ ‫‪81‬‬ ‫محوم امقوارض األدرى‬

‫‪1‬‬
‫‪0.7‬‬ ‫‪13.5‬‬ ‫‪66‬‬ ‫رأشٌات األرحل طازحة‬ ‫‪9.0‬‬ ‫‪14.6‬‬ ‫‪143‬‬ ‫محم اإلةل األدرى‬

‫‪50‬‬
‫‪0.9‬‬ ‫‪15.1‬‬ ‫‪74‬‬ ‫رأشٌات األرحل نجمدة‬ ‫‪2.5‬‬ ‫‪18.4‬‬ ‫‪105‬‬ ‫ؾضبلت اإلةل األدرى‬
‫‪6.2‬‬ ‫‪61.6‬‬ ‫‪341‬‬ ‫ثم غبلج رأشٌات األرحل‬ ‫‪3.0‬‬ ‫‪18.0‬‬ ‫‪104‬‬ ‫مػبة املحوم‬

‫‪50‬‬
‫‪2.8‬‬ ‫‪20.8‬‬ ‫‪137‬‬ ‫رأشٌات األرحل اممػلبة‬ ‫‪6.0‬‬ ‫‪16.4‬‬ ‫‪126‬‬ ‫املحوم اممتنوغة‬

‫‪30‬‬
 ‫‪126‬‬

‫‪1.5‬‬ ‫‪20.8‬‬ ‫‪130‬‬ ‫رأشٌات األرحل اممػدة نتنوغه‬ ‫‪1.5‬‬ ‫‪55.4‬‬ ‫‪250‬‬ ‫املحوم اممجففة‬
‫‪5.0‬‬ ‫‪21.0‬‬ ‫‪136‬‬ ‫محوم امثدًٌات اممائٌة‬ ‫‪16.9‬‬ ‫‪20.6‬‬ ‫‪242‬‬ ‫املحوم اممػدة نتنوغه‬
‫‪7.5‬‬ ‫جدًٌات نائٌة نحضرة ؾي أنالن‬ ‫‪2.5‬‬
‫‪20.6‬‬ ‫‪156‬‬ ‫‪18.4‬‬ ‫‪105‬‬ ‫نخلفاثها نتنوغه‬
‫نختلفة‬
‫‪0.2‬‬ ‫‪4.0‬‬ ‫‪30‬‬ ‫خٌواهات نائٌة طازحة‬ ‫‪0.5‬‬ ‫‪6.3‬‬ ‫‪42‬‬ ‫امقواكع مٌست امبحر‬
‫‪0.1‬‬ ‫‪5.5‬‬ ‫‪33‬‬ ‫امحٌواهات اممائٌة غٌر اممػامجة‬
‫‪3.8‬‬ ‫‪11.5‬‬ ‫‪168‬‬ ‫امحٌواهات اممائٌة اممػدة نتنوغه‬ ‫ةٌض‬
‫‪0.6‬‬ ‫‪2.8‬‬ ‫‪54‬‬ ‫هباثات نائٌة‬ ‫‪9.8‬‬ ‫‪10.7‬‬ ‫‪139‬‬ ‫ةٌض امدحاج‬

‫‪1‬‬
‫‪0.9‬‬ ‫‪16.4‬‬ ‫‪215‬‬ ‫امنباثات اممائٌة اممجففة‬ ‫‪11.2‬‬ ‫‪12.1‬‬ ‫‪158‬‬ ‫ةٌض امدحاج امسائل‬

‫‪50‬‬
‫‪1.2‬‬ ‫هباثات نائٌة نحضرة ؾي أنالن‬ ‫‪41.8‬‬
‫‪1.3‬‬ ‫‪312‬‬ ‫‪45.8‬‬ ‫‪594‬‬ ‫ةٌض امدحاج امجاؼ‬
‫نختلفة‬
‫‪0.0‬‬ ‫‪10.1‬‬ ‫‪49‬‬ ‫زالل امبٌض‬

‫‪50‬‬
‫امحلٌب وامجبن‬ ‫‪12.1‬‬ ‫‪11.3‬‬ ‫‪163‬‬ ‫امبٌض ةاشتثناء ةٌض امدحاج‬

‫‪30‬‬
 ‫‪127‬‬

‫‪3.3‬‬ ‫‪3.3‬‬ ‫‪61‬‬ ‫خلٌب ةقري‪ ،‬طازج ةامكانل‬

‫‪1.5‬‬ ‫‪3.3‬‬ ‫‪48‬‬ ‫امحلٌب امموخد‬ ‫األشماك واممنتجات امسمكٌة‬
‫‪19.3‬‬ ‫‪2.5‬‬ ‫أشماك اممٌاه امػذةة امػذةة‬
‫‪2.7‬‬ ‫‪195‬‬ ‫لرًم‪ ،‬طازج‬ ‫‪10.9‬‬ ‫‪69‬‬
‫امطازحة‬
‫‪7.6‬‬ ‫‪4.5‬‬ ‫ؾٌلٌه أشماك اممٌاه امػذةة‬
‫‪6.8‬‬ ‫‪134‬‬ ‫خلٌب امبقر امكانل اممبخر‬ ‫‪20.3‬‬ ‫‪127‬‬
‫امػمٌقة‬
‫‪8.7‬‬ ‫‪7.9‬‬ ‫‪321‬‬ ‫خلٌب امبقر امكانل اممكثؽ‬ ‫‪7.2‬‬ ‫‪31.3‬‬ ‫‪199‬‬ ‫أشماك اممٌاه امػذةة اممػامجة‬
‫‪26.7‬‬ ‫‪26.3‬‬ ‫‪496‬‬ ‫خلٌب ةقري لانل امدشم حاؼ‬ ‫‪8.4‬‬ ‫‪19.8‬‬ ‫‪161‬‬ ‫أشماك اممٌاه امػذةة اممػلبة‬
‫‪0.2‬‬ ‫‪15.0‬‬ ‫دًادروم اممٌاه امػذةة ‪.‬األشماك‬
‫‪3.4‬‬ ‫‪35‬‬ ‫خلٌب امبقر دامي امدشم‬ ‫‪26.9‬‬ ‫‪262‬‬
‫اممػدة نتنوغه‬

‫‪1‬‬
‫‪0.2‬‬ ‫‪7.6‬‬ ‫‪78‬‬ ‫خلٌب دامي امدشم نتبخر‬ ‫‪0.8‬‬ ‫‪8.3‬‬ ‫‪42‬‬ ‫أشماك كاغٌة طازحة‬

‫‪50‬‬
‫‪0.2‬‬ ‫‪10.0‬‬ ‫‪271‬‬ ‫خلٌب دامي امدشم نكثؽ‬ ‫‪1.6‬‬ ‫‪17.9‬‬ ‫‪90‬‬ ‫ؾٌلٌه امسمك امقاغي‬
‫‪0.8‬‬ ‫‪36.2‬‬ ‫‪362‬‬ ‫خلٌب دامي امدشم حاؼ‬ ‫‪1.9‬‬ ‫‪37.9‬‬ ‫‪186‬‬ ‫نػامجة األشماك امقاغٌة‬

‫‪50‬‬
‫‪5.2‬‬ ‫‪3.0‬‬ ‫‪75‬‬ ‫املبن امرائب‬ ‫‪6.3‬‬ ‫‪25.0‬‬ ‫‪173‬‬ ‫األشماك امقاغٌة اممػلبة‬

‫‪30‬‬
 ‫‪128‬‬

‫‪5.8‬‬ ‫‪23.5‬‬ ‫األشماك امقاغٌة اممػدة‬

‫‪34.3‬‬ ‫‪387‬‬ ‫املبن امجاؼ‬ ‫‪25.0‬‬ ‫‪320‬‬
‫نتنوغه‬
‫‪3.3‬‬ ‫‪3.5‬‬ ‫‪61‬‬ ‫امزةادي‬ ‫‪3.6‬‬ ‫‪12.6‬‬ ‫‪86‬‬ ‫أشماك ةٌبلحٌة طازحة‬
‫‪1.5‬‬ ‫‪4.7‬‬ ‫‪82‬‬ ‫امزةادي اممرلز‬ ‫‪6.0‬‬ ‫‪20.2‬‬ ‫‪141‬‬ ‫ؾٌلٌه شمك ةٌبلحي‬
‫‪3.4‬‬ ‫‪1.8‬‬ ‫‪61‬‬ ‫امحلٌب اممػاد ثرلٌبه‬ ‫‪4.5‬‬ ‫‪26.4‬‬ ‫‪156‬‬ ‫نػامجة األشماك امسطحٌة‬
‫‪31.0‬‬ ‫‪25.0‬‬ ‫‪387‬‬ ‫حبن خلٌب ةقري لانل امدشم‬ ‫‪10.2‬‬ ‫‪20.8‬‬ ‫‪185‬‬ ‫األشماك امبحرًة اممػلبة‬
‫‪4.0‬‬ ‫‪13.6‬‬ ‫األشماك امسطحٌة اممػدة‬
‫‪46.0‬‬ ‫‪247‬‬ ‫امجبن امحلٌب امبقري اممقشود‬ ‫‪44.2‬‬ ‫‪318‬‬
‫نتنوغه‬
‫‪1.0‬‬ ‫‪12.4‬‬ ‫‪72‬‬ ‫نصل املبن‬ ‫‪2.2‬‬ ‫‪10.3‬‬ ‫‪64‬‬ ‫أشماك ةحرًة طازحة‬

‫‪1‬‬
‫‪4.5‬‬ ‫‪12.5‬‬ ‫‪103‬‬ ‫امجبن اممػامج‬ ‫‪3.8‬‬ ‫‪19.0‬‬ ‫‪115‬‬ ‫شمك ةحري نتنوع ؾٌلٌه‬

‫‪50‬‬
‫‪0.2‬‬ ‫‪0.8‬‬ ‫‪26‬‬ ‫نصل املبن امطازج‬ ‫‪3.2‬‬ ‫‪32.1‬‬ ‫‪169‬‬ ‫األشماك امبحرًة اممػامجة‬
‫‪0.3‬‬ ‫‪0.9‬‬ ‫‪26‬‬ ‫نصل املبن نكثؽ‬ ‫‪8.2‬‬ ‫‪22.9‬‬ ‫‪179‬‬ ‫األشماك امبحرًة اممػلبة‬

‫‪50‬‬
‫‪0.8‬‬ ‫‪5.0‬‬ ‫األشماك امبحرًة اممػدة‬
‫‪12.3‬‬ ‫‪346‬‬ ‫نصل املبن حاؼ‬ ‫‪17.5‬‬ ‫‪132‬‬
‫نتنوغه‬

‫‪30‬‬
 ‫‪129‬‬

‫‪0.0‬‬ ‫‪100.0‬‬ ‫‪427‬‬ ‫امكازًن‬ ‫‪0.5‬‬ ‫‪9.3‬‬ ‫‪47‬‬ ‫كشرًات طازحة‬

‫‪6.9‬‬ ‫‪3.8‬‬ ‫‪97‬‬ ‫محم امجانوس‬ ‫‪0.8‬‬ ‫‪18.4‬‬ ‫‪91‬‬ ‫امقشرًات نجمدة‬
‫‪0.1‬‬ ‫‪4.3‬‬ ‫‪41‬‬ ‫خلٌب دامي امدشم نن امجانوس‬ ‫‪1.3‬‬ ‫‪25.4‬‬ ‫‪149‬‬ ‫نػامجة امقشرًات‬
‫‪22.0‬‬ ‫‪16.9‬‬ ‫‪269‬‬ ‫خلٌب امجبن امجانوس‬ ‫‪1.1‬‬ ‫‪19.8‬‬ ‫‪98‬‬ ‫امقشرًات اممػلبة‬
‫‪6.0‬‬ ‫‪5.9‬‬ ‫‪94‬‬ ‫خلٌب غنم‬ ‫‪1.8‬‬ ‫‪19.5‬‬ ‫‪113‬‬ ‫امقشرًات اممػدة نتنوغه‬
‫‪22.8‬‬ ‫‪23.2‬‬ ‫‪310‬‬ ‫خلٌب حبن غنم‬ ‫‪0.2‬‬ ‫‪2.3‬‬ ‫‪15‬‬ ‫امردوًات امطازحة‬
‫‪0.4‬‬ ‫‪6.1‬‬ ‫‪48‬‬ ‫خلٌب غنم دامي امدشم‬ ‫‪1.2‬‬ ‫‪10.5‬‬ ‫‪71‬‬ ‫امردوًات اممجمدة‬

‫‪1‬‬
‫‪4.1‬‬ ‫‪3.6‬‬ ‫‪69‬‬ ‫خلٌب امماغز‬ ‫‪4.7‬‬ ‫‪49.4‬‬ ‫‪345‬‬ ‫غبلج امردوًات‬

‫‪50‬‬
‫‪93.0‬‬ ‫‪2.0‬‬ ‫‪847‬‬ ‫دون امماغز‬ ‫‪15.0‬‬ ‫‪16.0‬‬ ‫‪280‬‬ ‫خلٌب امماغز وامجبن‬
‫‪81.1‬‬ ‫‪0.9‬‬ ‫‪717‬‬ ‫زةدة خلٌب امماغز‬ ‫‪0.2‬‬ ‫‪3.4‬‬ ‫‪35‬‬ ‫خلٌب امماغز دامي امدشم‬

‫‪50‬‬
‫‪76.7‬‬ ‫‪4.7‬‬ ‫‪712‬‬ ‫دون امخنازًر‬ ‫‪4.5‬‬ ‫‪3.8‬‬ ‫‪73‬‬ ‫خلٌب امجمل‬

‫‪30‬‬
 ‫‪130‬‬

‫‪76.7‬‬ ‫‪4.7‬‬ ‫‪712‬‬ ‫دون حزار امخنازًر‬

‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪902‬‬ ‫صحم امخنزًر‬ ‫امزًوت وامدوون‬
‫‪68.0‬‬ ‫‪3.7‬‬ ‫‪629‬‬ ‫دون امدواحن‬ ‫امزًوت امنباثٌة‬

‫‪99.8‬‬ ‫‪0.0‬‬ ‫‪901‬‬ ‫‪ 100.0‬دون امدواحن اممقدنة‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت هخامة األرز‬
‫‪93.0‬‬ ‫‪2.0‬‬ ‫‪847‬‬ ‫‪ 100.0‬دون اإلةل‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت امذرة‬
‫‪93.0‬‬ ‫‪2.0‬‬ ‫‪847‬‬ ‫‪ 100.0‬دون اإلةل األدرى‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت ؾول امصوًا‬

‫‪1‬‬
‫‪100.0‬‬ ‫‪ 100.0‬امزًوت وامدوون امحٌواهٌة‬
‫‪0.0‬‬ ‫‪902‬‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت امفول امسوداهي‬
‫اممتنوغة‬

‫‪50‬‬
‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫‪ 100.0‬امشحم‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت حوز امهند‬
‫‪81.0‬‬ ‫‪0.6‬‬ ‫‪720‬‬ ‫‪ 100.0‬ثحضٌر امدوون نتنوغه‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت امنخٌل‬

‫‪50‬‬
‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪902‬‬ ‫‪ 100.0‬زًت حسم امسمكة ؾي اممٌاه امػذةة‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت مب امنخٌل‬

‫‪30‬‬
 ‫‪131‬‬

‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪902‬‬ ‫‪ 100.0‬زًت لبد امسمك ؾي اممٌاه امػذةة‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت امزًتون‬
‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪902‬‬ ‫زًت حسم امسمكة امقاغٌة‬ ‫‪85.0‬‬ ‫‪0.0‬‬ ‫‪711‬‬ ‫زةدة نكسرات امكارًت‬
‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪902‬‬ ‫‪ 100.0‬زًت لبد امسمك امقاغي‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت امخروع‬
‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪902‬‬ ‫‪ 100.0‬زًت حسم امسمكة امبحرًة‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت ةذور غباد امشمس‬
‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪902‬‬ ‫‪ 100.0‬زًت لبد امسمك امبحري‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت ةذور املفت‬
‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪902‬‬ ‫‪ 100.0‬زًت امجسم مؤلشماك امبحرًة‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت ةقاًا امزًتون‬
‫‪100.0‬‬ ‫‪ 100.0‬زًت لبد األشماك امبحرًة‬
‫‪0.0‬‬ ‫‪902‬‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت ثوهج‬
‫‪L221NES‬‬

‫‪1‬‬
‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪902‬‬ ‫‪ 100.0‬زًوت امثدًٌات اممائٌة‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت امقرطم‬

‫‪50‬‬
‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت ةذور امسمسم‬

‫‪ 100.0‬نتنوغة‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت ةذور امخردل‬

‫‪50‬‬
‫‪2.9‬‬ ‫‪15.2‬‬ ‫‪368‬‬ ‫‪ 100.0‬أغذًة امرطع‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت ةذور امخشخاش‬

‫‪30‬‬
 ‫‪132‬‬

‫‪0.0‬‬ ‫‪0.0‬‬ ‫‪39‬‬ ‫‪ 100.0‬اممشروةات غٌر امكحومٌة‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت شتٌلٌنجٌا‬
‫‪6.7‬‬ ‫‪2.0‬‬ ‫‪149‬‬ ‫‪ 100.0‬ةوظة‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت امكاةوك‬
‫‪0.5‬‬ ‫‪1.2‬‬ ‫‪41‬‬ ‫‪ 100.0‬ثحضٌرات امطػام‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت ةذور امقطن‬
‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت ةذر امكتان‬
‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت ةذور امقنب‬
‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪884‬‬ ‫زًت نن أضل هباثي نتنوع‬
‫‪81.0‬‬ ‫‪0.6‬‬ ‫‪720‬‬ ‫شمن‬

‫‪1‬‬
‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪902‬‬ ‫زًوت نسلوكة‬

‫‪50‬‬
‫‪81.0‬‬ ‫‪0.6‬‬ ‫‪720‬‬ ‫امزًوت اممهدرحة‬

‫امدوون امحٌواهٌة‬

‫‪50‬‬
‫‪93.0‬‬ ‫‪2.0‬‬ ‫‪847‬‬ ‫دون امماصٌة‬

‫‪30‬‬
‫‪133‬‬

‫‪81.1‬‬ ‫‪0.9‬‬ ‫‪717‬‬ ‫زةدة خلٌب امبقر‬

‫‪99.1‬‬ ‫‪0.3‬‬ ‫‪873‬‬ ‫امسمن نن خلٌب امبقر‬
‫‪93.0‬‬ ‫‪2.0‬‬ ‫‪847‬‬ ‫دون امجانوس‬
‫‪81.1‬‬ ‫‪0.9‬‬ ‫‪717‬‬ ‫زةدة خلٌب امجانوس‬
‫‪99.1‬‬ ‫‪0.3‬‬ ‫‪873‬‬ ‫امسمن نن خلٌب امجانوس‬
‫‪100.0‬‬ ‫‪0.0‬‬ ‫‪902‬‬ ‫دون امػنم‬
‫‪81.0‬‬ ‫‪0.6‬‬ ‫‪716‬‬ ‫زةدة خلٌب امػنم‬

‫‪1‬‬
‫‪93.0‬‬ ‫‪2.0‬‬ ‫‪847‬‬ ‫دون حزار امماصٌة‬

‫‪50‬‬
‫‪50‬‬
‫‪30‬‬
 134

61
Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes,
Vitamins
Food and Nutrition Board, Institute of Medicine, National Academies

36 Pantotheni
Vitamin K

Riboflavin
Vitamin A

Vitamin C

Vitamin D

Vitamin E
Life Stage

Thiamin

Vitamin

Vitamin
(μg/d)b,c

Choline
(mg/d)d

(mg/d)g
(mg/d)e
(μg/d)a
Group

(mg/d)

(mg/d)

(mg/d)

(mg/d)

(mg/d)
(μg/d)f
Niacin

c Acid
Folate

Biotin
(μg/d)

(μg/d)

(μg/d)
10 B12
B6

12
Infants

50
0–6 mo 400* 40* 10* 4* 2.0* 0.2* 0.3* 2* 0.1* 65* 0.4* 1.7* 5* 125*

50
6–12 mo 500* 50* 10* 5* 2.5* 0.3* 0.4* 4* 0.3* 80* 0.5* 1.8* 6* 150*

Children
30
 Males
14–18 y

9–13 y

4–8 y

1–3 y
Life Stage
Group

Vitamin A
900

600

400

300
(μg/d)a
Vitamin C
(mg/d)
75

45

25

15

6
Vitamin D

03
(μg/d)b,c
15

15

15

15
Vitamin E
(mg/d)d

21
15

11

6
Vitamin K
(μg/d)
75*

60*

55*

30*

1 Thiamin
50
(mg/d)
1.2

0.9

0.6

0.5

135
Riboflavin
50
(mg/d)
1.3

0.9

0.6

0.5

Niacin
(mg/d)e
16

12

30
8

Vitamin
B6
1.3

1.0

0.6

0.5

(mg/d)
Folate
(μg/d)f
400

300

200

150

Vitamin
B12
2.4

1.8

1.2

0.9

(μg/d)
Pantotheni
c Acid
5*

4*

3*

2*

(mg/d)
Biotin
(μg/d)
25* 550*

20* 375*

12* 250*

8* 200*

Choline
(mg/d)g
Females

> 70 y

51–70 y

31–50 y

19–30 y
Life Stage
Group

Vitamin A

900

900

900

900
(μg/d)a
Vitamin C
(mg/d)
90

90

90

90

6
Vitamin D

03
(μg/d)b,c
20

15

15

15
Vitamin E
(mg/d)d

21
15 120*

15 120*

15 120*

15 120*
Vitamin K
(μg/d)

1 Thiamin
50
(mg/d)
1.2

1.2

1.2

1.2

136
Riboflavin
50
(mg/d)
1.3

1.3

1.3

1.3

Niacin
(mg/d)e
16

16

16

16
30

Vitamin
B6
1.7

1.7

1.3

1.3

(mg/d)
Folate
(μg/d)f
400

400

400

400

Vitamin
2.4h

2.4h

B12
2.4

2.4

(μg/d)
Pantotheni
c Acid
5*

5*

5*

5*

(mg/d)
Biotin
(μg/d)
30* 550*

30* 550*

30* 550*

30* 550*

Choline
(mg/d)g
 Life Stage

9–13 y

51–70 y
31–50 y
Group

19–30 y
14–18 y
Vitamin A

700
700
700
700
600
(μg/d)a
Vitamin C
(mg/d)

75
75
75
65
45

Vitamin D
(μg/d)b,c

15
15
15
15
15

Vitamin E
(mg/d)d

15
15
15
15
11

Vitamin K
(μg/d)

90*
90*
90*
75*
60*

Thiamin
(mg/d)
137

1.1
1.1
1.1
1.0
0.9

Riboflavin
(mg/d)
301.1
1.1
1.1
1.0
0.9

Niacin
(mg/d)e
14
14
14
14
12

50
Vitamin
B6
1.5
1.3
1.3
1.2
1.0

(mg/d)
50
Folate
(μg/d)f
400
300

400i
400i
400i

Vitamin
12
B12
2.4h
2.4
2.4
2.4
1.8

(μg/d)
Pantotheni
10
c Acid
5*
5*
5*
5*
4*

(mg/d)
Biotin
(μg/d)
36
Choline
(mg/d)g
30* 425*
30* 425*
30* 425*
25* 400*
20* 375*

61
 Pregnancy
31–50 y

19–30 y

14–18 y

> 70 y
Life Stage
Group

Vitamin A
770

770

750

700
(μg/d)a
Vitamin C
(mg/d)
85

85

80

75

6
Vitamin D

03
(μg/d)b,c
15

15

15

20
Vitamin E
(mg/d)d

21
15

15

15

15
Vitamin K
(μg/d)
90*

90*

75*

90*

1 Thiamin
50
(mg/d)
1.4

1.4

1.4

1.1

138
Riboflavin
50
(mg/d)
1.4

1.4

1.4

1.1

Niacin
(mg/d)e
18

18

18

14
30

Vitamin
B6
1.9

1.9

1.9

1.5

(mg/d)
Folate
(μg/d)f
600j

600j

600j

400

Vitamin
2.4h

B12
2.6

2.6

2.6

(μg/d)
Pantotheni
c Acid
6*

6*

6*

5*

(mg/d)
Biotin
(μg/d)
30* 450*

30* 450*

30* 450*

30* 425*

Choline
(mg/d)g
 Lactation
31–50 y

19–30 y

14–18 y
Life Stage
Group

Vitamin A
1,30

1,30

1,20
(μg/d)a
0

0
Vitamin C
120

120

115
(mg/d)

6
Vitamin D

03
(μg/d)b,c
15

15

15
Vitamin E
(mg/d)d

21
19

19

19
Vitamin K
(μg/d)
90*

90*

75*

1 Thiamin
50
(mg/d)
1.4

1.4

1.4

139
Riboflavin
50
(mg/d)
1.6

1.6

1.6

Niacin
(mg/d)e
17

17

17
30

Vitamin
B6
2.0

2.0

2.0

(mg/d)
Folate
(μg/d)f
500

500

500

Vitamin
B12
2.8

2.8

2.8

(μg/d)
Pantotheni
c Acid
7*

7*

7*

(mg/d)
Biotin
(μg/d)
35* 550*

35* 550*

35* 550*

Choline
(mg/d)g
 140

61
NOTE: This table (taken from the DRI reports, see www.nap.edu) presents Recommended Dietary
Allowances (RDAs) in bold type and Adequate Intakes (AIs) in ordinary type followed by an

36
asterisk (*). An RDA is the average daily dietary intake level sufficient to meet the nutrient
requirements of nearly all (97–98 percent) healthy individuals in a group. It is calculated from
an Estimated Average Requirement (EAR). If sufficient scientific evidence is not available to

10
establish an EAR, and thus calculate an RDA, an AI is usually developed. For healthy breast-fed
infants, an AI is the mean intake. The AI for other life stage and gender groups is believed to cover
the needs of all healthy individuals in the groups, but lack of data or uncertainty in the data prevent

12
being able to specify with confidence the percentage of individuals covered by this intake.

A. As retinol activity equivalents (RAEs). 1 RAE = 1 μg retinol, 12 μg β-carotene, 24 μg α-

50
carotene, or 24 μg β-cryptoxanthin. The RAE for dietary provitamin A carotenoids is two-fold
greater than retinol equivalents (REs), whereas the RAE for preformed vitamin A is the same

50
as RE.
B. As cholecalciferol. 1 μg cholecalciferol = 40 IU vitamin D.
C. Under the assumption of minimal sunlight.
30
 141

61
D. As α-tocopherol. α-tocopherol includes RRR-α-tocopherol, the only form of α-tocopherol that
occurs naturally in foods, and the 2R-stereoisomeric forms of α-tocopherol (RRR-, RSR-, RRS-

36
, and RSS-α-tocopherol) that occur in fortified foods and supplements. It does not include
the 2S-stereoisomeric forms of α-tocopherol (SRR-, SSR-, SRS-, and SSS-α-tocopherol), also
found in fortified foods and supplements.

10
E. As niacin equivalents (NE). 1 mg of niacin = 60 mg of tryptophan; 0–6 months = preformed
niacin (not NE).
F. As dietary folate equivalents (DFE). 1 DFE = 1 μg food folate = 0.6 μg of folic acid from

12
fortified food or as a supplement consumed with food = 0.5 μg of a supplement taken on an
empty stomach.

50
G. Although AIs have been set for choline, there are few data to assess whether a dietary supply
of choline is needed at all stages of the life cycle, and it may be that the choline requirement
can be met by endogenous synthesis at some of these stages.

50
H. Because 10 to 30 percent of older people may malabsorb food-bound B12, it is advisable for
those older than 50 years to meet their RDA mainly by consuming foods fortified with B12 or
a supplement containing B12.
30
 142

61
I. In view of evidence linking folate intake with neural tube defects in the fetus, it is recommended
that all women capable of becoming pregnant consume 400 μg from supplements or fortified

36
foods in addition to intake of food folate from a varied diet.
J. It is assumed that women will continue consuming 400 μg from supplements or fortified food
until their pregnancy is confirmed and they enter prenatal care, which ordinarily occurs after

10
the end of the periconceptional period—the critical time for formation of the neural tube.
SOURCES: Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and
Fluoride (1997); Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate,

12
Vitamin B12, Pantothenic Acid, Biotin, and Choline (1998); Dietary Reference Intakes for Vitamin C,
Vitamin E, Selenium, and Carotenoids (2000); Dietary Reference Intakes for Vitamin A, Vitamin K,
Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium,

50
and Zinc (2001); Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and
Sulfate (2005); and Dietary Reference Intakes for Calcium and Vitamin D (2011). These reports may be
accessed via www.nap.edu.

50
30
 148

Dietry reference In Take (DRIs) : RECOMMENDED DIETARY ALLOWANCES AND ADEQUATE INTAKES, ELEMENTS Food and Nutrition Board
,Institute of Medicine , National Academies
Calcium (mg/d)

Chromium (µg/d)

Cooper (µg /d)

Fluoride (mg/d)

Lodine (µg /d)

Iron (mg/d)

Managanese(mg/d)

Molybdenum(µg /d)

Phosphorus(mg/d)

Selenium(µg /d)

Zinc (mg/d)

Potassiuml(g/d)

Sodium (g/d)

Chloride (g/d)
Life stage

Magnesium(mg/
group

Infants

0 to 6 mo 200* 0.2* 200* .01* 110* 0.27* 30* 0.003* 2* 100* 15* 2* 0.4* 0.12* 0.18*

6 to 12 mo 260* 5.5* 220* 0.5* 130* 11 75* 0.6* 3* 275* 20* 3 0.7* 0.37* 0.57*

1
Children

1-3 y 11* 0.7* 7 1.2* 3.0* 1.0* 1.5*

50
700 340 90 80 17 460 20 3

4-8 y 1.000 15* 440 1* 90 10 130 1.5* 22 500 30 5 3.8* 1.2* 1.9*

Males

50
9-13 y 1.300 25* 700 2* 120 8 240 1.9* 34 1.250 40 8 4.5* 1.5* 2.3*

14-18 y 1.300 35* 890 3* 150 11 410 2.2* 43 1.250 55 11 4.7* 1.5* 2.3*

30
 149

19-30 y 1.000 35* 900 4* 150 8 400 2.3* 45 700 55 11 4.7* 1.5* 2.3*

31-50 y 1.000 35* 900 4* 150 8 420 2.3* 45 700 55 11 4.7* 1.5* 2.3*

51-70 y 1.000 30* 900 4* 150 8 420 2.3* 45 700 55 11 4.7* 1.3* 2.0*

>70 y 1.200 30* 900 4* 150 8 420 2.3* 45 700 55 11 4.7* 1.2* 1.8*

Females

9-13 y 1.300 21* 700 2* 120 8 240 1.6* 34 1.250 40 8 4.5* 1.5* 2.3*

14-18 y 1.300 24* 890 3* 150 15 360 1.6* 43 1.250 55 9 4.7* 1.5* 2.3*

19-30 y 1.000 25* 900 3* 150 18 310 1.8* 45 700 55 8 4.7* 1.5* 2.3*

31-50 y 1.000 25* 900 3* 150 18 320 1.8* 45 700 55 8 4.7* 1.5* 2.3*

1
51-70 y 1.200 20* 900 3* 150 8 320 1.8* 45 700 55 8 4.7* 1.3 2.0*

>70 y 1.200 20* 900 3* 150 8 320 1.8* 45 700 55 8 4.7* 1.2* 1.8*

50
Pregnancy

14-18y 1.300 29* 1.000 3* 220 27 400 2.0* 50 1.250 60 12 4.7* 1.5* 2.3*

50
19-30y 1.000 30* 1.000 3* 220 27 350 2.0* 50 700 60 11 4.7* 1.5* 2.3*

31-50y 1.000 30* 1.000 3* 220 27 360 2.0* 50 700 60 11 4.7* 1.5 2.3*

30
 150

61
Lactation

14-18y 1.300 44* 1.300 3* 290 10 360 2.6* 50 1.250 70 13 5.1* 1.5* 2.3*

36
19-30y 1.000 45* 1.300 3* 290 9 310 2.6* 50 700 70 12 5.1* 1.5* 2.3*

31-50y 1.000 45* 1.300 3* 290 9 320 2.6* 50 700 70 12 5.1* 1.5* 2.3*

10
NOTE: This table (taken from the DRI reports , see WWW.nap.edu) presents Recommended Dietary Allowance (RDAs) in bold
type and Adequate intake (AIs) in ordinary type followed by an asterisk (*). An RDA is the average daily dietary intake level ;

12
sufficient to meet the nutrient requirements of nearly all (97-98 percent) healthy individuals in a group . it is calculated from an
estimate Average Requirement(EAR).

If sufficient scientific evidence is not available to establish an EAR, and thus calculate an RDA, an AI is usually developed . For

50
healthy breastfed infants AI for other life stage and gender groups is believed to cover the needs of all healthy individuals in the
groups , but lack of data or uncertainty in the data prevent being able to specify with confidence the percentage of individuals
covered by this intake.

50
SOURCES: Dietary Reference intake for calcium phosphorous, magnesium , vitamin D, and fluoride (1997) ; Dietary Reference
intake for tbiamin ,riboflavin Niacin vitamin B ,pantobenic And Biotin and choline (1998) , Dietary Reference intake for vitamin E
selenium ,and carotenoids (2000) ;and Dietary reference in take for vitamin A ,Vitamin K , Arsenic ,boron , chromium , cooper ,
30
Iodine , iron , manganese , molybdenum , Nickel , silicon , vanadium , and Zinc (2001) Dietary Reference intake for water ,
potassium , sodium , chloride and sulfate (2005) ; and Dietary Reference Intake for Calcium and vitamin D (2011)these reports may
be accessed via WWW.nap.edu
 151

Dietary Reference Intake (DRIs): RECOMMENDED DIETARY ALLOWANCE AND

ADEQUATE INTAKES , TOTAL WATER AND MACRONUTRIENTS
Food and Nutrition Board , Institute of medicine , national Academies
Life stage Total water* Carbbohydrate Total fiber Fat Linoleic acid a-lincolenic Protein

group (L/D) (g/d) (g/d) (g/d) (g/d) acid (g/d) (g/d)

Infants

0 to 6 mo 0.7* 60* ND 31* 4.4* 0.5* 9.1*

6 to 12 mo 0.8* 95* ND 30* 4.6* 0.5* 11.0

Children

1-3 y 1.3* 130 19* ND 7* 0.7* 13

1
4-8 y 1.7* 130 25* ND 10* 0.9* 19

Males

50
9-13 y 2.4* 130 31* ND 12* 1.2* 34

14-18 y 3.3* 130 38* ND 16* 1.6* 52

50
19-30 y 3.7* 130 38* ND 17* 1.6* 56

31-50 y 3.7* 130 38* ND 17* 1.6* 56

30
 152

51-70 y 3.7* 130 30* ND 14* 1.6* 56

>70 y 3.7* 130 30* ND 14* 1.6* 56

Females

9-13 y 2.1* 130 26* ND 10* 1.0* 34

14-18 y 2.3* 130 26* ND 11* 1.1* 46

19-30 y 2.7* 130 25* ND 12* 1.1* 46

31-50 y 2.7* 130 25* ND 12* 1.1* 46

51-70 y 2.7* 130 21* ND 11* 1.1* 46

>70 y 2.7* 130 21* ND 11* 1.1* 46

1
Pregnancy

14-18y 3.0* 175 28* ND 13* 14* 71

50
19-30y 3.0* 175 28* ND 13* 14* 71

31-50y 3.0* 175 28* ND 13* 14* 71

50
Lactation

14-18y 3.8* 210 29* ND 13* 1.3* 71

30
 153

61
19-30y 3.8* 210 29* ND 13* 1.3* 71

31-50y 3.8* 210 29* ND 13* 1.3* 71

36
NOTE: This table (taken from the DRI reports , see WWW.NAB.EDU) presents Recommended Dietary Allowance (RDAs) in bold
type and Adequate intake (AIs) in ordinary type followed by an asterisk (*). An RDA is the average daily dietary intake level ;
sufficient to meet the nutrient requirements of nearly all (97-98 percent) healthy individuals in a group . it is calculated from an estimate
Average Requirement(EAR).

10
If sufficient scientific evidence is not available to establish an EAR, and thus calculate an RDA, an AI is usually developed . For
healthy breastfed infants AI for other life stage and gender groups is believed to cover the needs of all healthy individuals in the groups ,

12
but lack of data or uncertainty in the data prevent being able to specify with confidence the percentage of individuals covered by this
intake.

"Total water includes all water contained in food , beverages , and drinking water.

50
"Based on g protein per kg of body weight for the reference body weight , e.g , for adults 0.8 g/kg body weight.

"Not determined .

50
SOURCE: Dietary Reference Intake for Energy , carbohydrate , Fiber , Fat, Fatty Acid (2002/2005) and Dietary Reference intake for
30 water , Potassium , Sodium , Chloride , and sulfate (2005) .

The report may be accessed via WWW.NAP.EDU.

 154

Dietary Reference Intake (DRIs): ESTIMATED AVERAGE REQUIREMENTS

Food and Nutrition , Institute of Medicine , National Academies

Vit B6 (mg/d)
Calcium (mg/d)

Protein (g/d)

Vit D (µg /d)

Vit E (mg/d)

Niacin (mg/d)

Folate (µg /d)

Phosphours (mg/d)

Selenium (µg /d)

Zinc (mg/d)
Vit A (µg /d)

Vit C (mg/d)

Thiamin (mg/d)

Ribo Flavin (mg

Lodine (µg /d)

Iron (mg/d)

Magnesium (µg /d)

Molybd enum (mg/d)

Vit B12 (µg /d)
CHO (g / kg / d)

Copper (µg /d)

Life stage
group

Infants

0 to 6 mo

6 to 12 mo 1.0 6.9 2.5

Children

1-3 y 500 100 0.87 210 13 10 5 0.4 0.4 5 0.4 120 0.7 260 65 3.0 65 13 380 17 2.5

1
4-8 y 800 100 0.76 275 22 10 6 0.5 0.5 6 0.5 160 1.0 340 65 4.1 110 17 405 23 4.0

Males

50
9-13 y 1.100 100 0.76 445 39 10 9 0.7 0.8 9 0.8 250 1.5 540 73 5.9 200 26 1.055 35 7.0

14-18 y 1.100 100 0.73 630 63 10 12 1.0 1.1 12 1.1 330 2.0 685 95 7.7 340 33 1.055 45 8.5

50
19-30 y 800 100 0.66 625 75 10 12 1.0 1.1 12 1.1 320 2.0 700 95 6 330 34 580 45 9.4

31-50 y 800 100 0.66 625 75 10 12 1.0 1.1 12 1.1 320 2.0 700 95 6 350 34 580 45 9.4

30
 155

51-70 y 800 100 0.66 625 75 10 12 1.0 1.1 12 1.4 320 2.0 700 95 6 350 34 580 45 9.4

>70 y 1.000 100 0.66 625 75 10 12 1.0 1.1 12 1.4 320 2.0 700 95 6 350 34 580 45 9.4

Females

9-13 y 1.100 100 0.76 420 39 10 9 0.7 0.8 9 0.8 250 1.5 540 73 5.7 200 26 1.055 35 7.0

14-18 y 1.100 100 0.71 485 56 10 12 0.9 0.9 11 1.0 330 2.0 685 95 7.9 300 33 1.055 45 7.3

19-30 y 800 100 0.66 500 60 10 12 0.9 0.9 11 1.1 320 2.0 700 95 8.1 255 34 580 45 6.8

31-50 y 800 100 0.66 500 60 10 12 0.9 0.9 11 1.1 320 2.0 700 95 8.1 265 34 580 45 6.8

51-70 y 1.000 100 0.66 500 60 10 12 0.9 0.9 11 1.3 320 2.0 700 95 5 265 34 580 45 6.8

>70 y 1.000 100 0.66 500 60 10 12 0.9 0.9 11 1.3 320 2.0 700 95 5 265 34 580 45 6.8

1
Pregnancy

14-18y 1.000 135 0.88 530 66 10 12 1.2 1.2 14 1.6 520 2.2 785 160 23 335 40 1.055 49 10.5

50
19-30y 800 135 0.88 550 70 10 12 1.2 1.2 14 1.6 520 2.2 800 160 22 290 40 580 49 9.5

31-50y 800 135 0.88 550 70 10 12 1.2 1.2 14 1.6 520 2.2 800 160 22 300 40 580 49 9.5

50
Lactation

14-18y 1000 160 1.05 885 96 10 16 1.2 1.3 13 1.7 450 2.4 985 209 7 300 35 1.055 59 10.9

30
 156

61
19-30y 800 160 1.05 900 100 10 16 1.2 1.3 13 1.7 450 2.4 1.000 209 6.5 255 36 580 59 10.4

31-50y 800 160 1.05 900 100 10 16 1.2 1.3 13 1.7 450 2.4 1.000 209 6.5 265 36 580 59 10.44

36
NOTE: Estimated average requirement(EAR) is the average daily nutrient intake level estimated to meet the requirement of the healthy
individuals in a group. EARs have not been established for vitamin K pantothenic acid . biotin . choline . chromium . fluoride . manganese . or
other nutrients not yet evaluated via the DRI process.
'As retinol activity equivalents (RAEs). I RAE =1 mg retinol 12mg B-carotene , 24mg a-carotene or 24mg B-cryptoxanthin. The RAE for
dietary pro vitamin A carotenoids is two – fold greater than retinol equivalents

10
(RE) whereas the RAE for performed vitamin A is the same as RE.
'As a-tocopherol a-tocopherol includes RRR-a-tocopherol, the only form of a-tocopherol that occurs naturally in foods , and the 2R-
stereoisomeric forms of a-tocopherol (RRR- , RSR-, RRS- , and RSS-a-tocopherol ) that occur in fortified foods and supplements . it does not

12
include the 25-stereoisomeric forms of a-tocopherol (SRR-, SSR-, SRS-, and
SSS-a-tocopherol) . also found in fortified foods and supplements .
'As niacin equivalents (NE) 1 mg of niacin = 60mg of tryptophan.
'As dietary folate equivalents (DFE). 1 DFE = 1mg food folate = 0.6mg of folic acid from fortified food or as a supplement consumed with

50
food = 0.5mg of a supplement taken on an empty stomach.
SOURCES : Dietary Referance intake for calcium , phosphorous , magnesium vitamin D , and fluoride (1997) , dietary Reference intake for
tbiamin , riboflaren niacin , vitamin B , folate , vitamin B pantorbenic acid biton and cboline (1998) dietary reference intakes for vitamin C ,
vitamin E , selenium , and carotenoids (2000) ; dietary reference intakes for vitamin A , vitamin K arsenic , Boron , cbromium , copper ,

50
Iodine , Iron , manganese , molybdenum.
Nickel , siliton , vanadium , and zinc (2001), dietary Referance intakes for energy , carbohydrate , fiber , fat , farry acid , cholesterol , protein ,
and amino acids )2002/2005) ; and diedietary reference intake for calcium and vitamin D (2011) These reports may be accessed via
WWW.NAP.EDU.
30
 157

Dietary Reference Intake (DRIs): RECOMMENDED DIETARY ALLOWANCE AND

ADEQUATE INTAKES , VITAMINS
Food and Nutrition Board , Institute of Medicine , National Academies

Vitamin A (µg/d)

Vitamin C

Vitamin D(µg/d)

Vitamin E (mg/d)

Vitamin K (µg /d)

Thiamin (mg/d)

Niacin (mg/d)

Vitamin B6 (mg/d)

Folate (µg/d)

Vitamin B12

Acid (mg/d)

Pantothenic

Bition (µg/d)

Choline (mg/d)
riboflavin(mg/d)
Life stage
group

(mg/d)

(µg /
Infants

0 to 6 mo 400* 40* 10 4* 2.0* 0.2* 0.3* 2* 1.0* 65* 0.4* 1.7* 5* 125*

6 to 12 mo 500* 50* 10 5* 2.5* 0.3* 0.4* 4* 0.3* 80* 0.5* 1.8* 6* 150*

Children

1-3 y 300 15 15 6 30* 0.5 0.5 6 0.5 150 0.9 2* 8* 200*

1
4-8 y 400 25 15 7 55* 0.6 0.6 8 0.6 200 1.2 3* 12* 250*

50
Males

9-13 y 600 45 15 11 60* 0.9 0.9 12 1.0 300 1.8 4* 20* 375*

14-18 y 900 75 15 15 75* 1.2 1.3 16 1.3 400 2.4 5* 25* 550*

50
19-30 y 900 90 15 15 120* 1.2 1.3 16 1.3 400 2.4 5* 30* 550*

30
 158

31-50 y 900 90 15 15 120* 1.2 1.3 16 1.3 400 2.4 5* 30* 550*

51-70 y 900 90 15 15 120* 1.2 1.3 16 1.7 400 2.4 5* 30* 550*

>70 y 900 90 20 15 120* 1.2 1.3 16 1.7 400 2.4 5* 30* 550*

Females

9-13 y 600 45 15 11 60* 0.9 0.9 12 1.0 300 1.8 4* 20* 375*

14-18 y 700 65 15 15 75* 1.0 1.0 14 1.2 400 2.4 5* 25* 400*

19-30 y 700 75 15 15 90* 1.1 1.1 14 1.3 400 2.4 5* 30* 425*

31-50 y 700 75 15 15 90* 1.1 1.1 14 1.3 400 2.4 5* 30* 425*

51-70 y 700 75 15 15 90* 1.1 1.1 14 1.5 400 2.4 5* 30* 425*

1
>70 y 700 75 20 15 90* 1.1 1.1 14 1.5 400 2.4 5* 30* 425*

Pregnancy

50
14-18y 750 80 15 15 75* 1.4 1.4 18 1.9 600 2.6 6* 30* 450*

19-30y 770 85 15 15 90* 1.4 1.4 18 1.9 600 2.6 6* 30* 450*

50
31-50y 770 85 15 15 90* 1.4 1.4 18 1.9 600 2.6 6* 30* 450*

Lactation

30
 159

61
14-18y 1.220 115 15 19 75* 1.4 1.6 17 2.0 500 2.8 7* 35* 550*

19-30y 1.300 120 15 19 90* 1.4 1.6 17 2.0 500 2.8 7* 35* 550*

36
31-50y 1.300 120 15 19 90* 1.4 1.6 17 2.0 500 2.8 7* 35* 550*

NOTE: This table (taken from the DRI reports , see WWW.nap.edu) presents Recommended Dietary Allowance (RDAs) in bold type
and Adequate intake (AIs) in ordinary type followed by an asterisk (*). An RDA is the average daily dietary intake level ; sufficient to

10
meet the nutrient requirements of nearly all (97-98 percent) healthy individuals in a group . it is calculated from an estimate Average
Requirement(EAR).

'As retinol activity equivalents (RAEs). I RAE =1 µg retinol 12 µg B-carotene , 24 µg a-carotene or 24 µg B-cryptoxanthin. The

12
RAE for dietary pro vitamin A carotenoids is two – fold greater than retinol equivalents
(RE) whereas the RAE for performed vitamin A is the same as RE.

'As cholecalciferol . 1 µg cholecalciferol = 40 IU vitamin D.

50
'Under the assumption of minimal sunlight.

'As -tocopherol -tocopherol includes RRR--tocopherol, the only form of -tocopherol that occurs naturally in foods , and the 2R-

50
stereoisomeric forms of a-tocopherol (RRR- , RSR-, RRS- , and RSS--tocopherol ) that occur in fortified foods and supplements . it
does not include the 25-stereoisomeric forms of a-tocopherol (SRR-, SSR-, SRS-, and
30 SSS-a-tocopherol) . also found in fortified foods and supplements .

'As niacin equivalents (NE) 1 mg of niacin ; 0-6 months = performed niacin (not NE)
 160

61
'As dietary folate equivalents (DFE). 1 DFE = 1 µg food folate = 0.6 µg of folic acid from fortified food or as a supplement consumed
with food = 0.5 µg of a supplement taken on an empty stomach.

'Although Als have been set for choline , there are few data to assess whether a dietary supply of choline is needed at all stages of the

36
life cycle , and it may be that the choline requirement can be met by endogenous synthesis at some of these stages.

'Because 10 to 30 percent of older people may malabsorb food-bound B12 , it is advisable for those older than 50 years to meet their

10
RDA mainly by consuming foods fortified with B12 or a supplement containing B12 .

'In view of evidence linking folate intake with neural tube defects in the ferus , it is recommended that all women capable pregnant
consume 400 µg from supplements or fortified foods in addition to intake of food folate from a varied diet.

12
' It is assumed that women will continue consuming 400 µg from supplements or fortified food until their pregnancy is confined and
they enter prental care which ordinarily occurs after the end of the periconceptional period – the critical time for formation of neural
tube.

50
SOURCES: Dietary Reference intake for calcium phosphorous, magnesium , vitamin D, and fluoride (1997) ; Dietary Reference
intake for thbiamin ,riboflavin Niacin vitamin B ,pantothenic And Biotin and choline (1998) , Dietary Reference intake for vitamin E
selenium ,and carotenoids (2000) ;and Dietary reference in take for vitamin A ,Vitamin K , Arsenic ,boron , chromium , cooper ,

50
Iodine , iron , manganese , molybdenum , Nickel , silicon , vanadium , and Zinc (2001) Dietary Reference intake for water , potassium
, sodium , chloride and sulfate (2005) ; and Dietary Reference Intake for Calcium and vitamin D (2011)these reports may be accessed
via WWW.nap.edu
30
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 Curriculum Vitae
Prof. Dr. / Ashraf Abd El-Aziz Abd El-Megeid Ali

Personal Data:
 Nationality: Egyptian
 Current occupation: Professor of Nutrition, Faculty of
Home Economics, Helwan University (HU), Cairo,
Egypt.
 Contact numbers: +201001506713 (mobile)
 Current email: [email protected]

First: Qualifications - : Bachelor's degree in Home

Economics, specializing in Nutrition and Food Science, a
Master's degree in 1991, and a PhD in 1997.

Second: Career progression: I have held various positions

in the Department of Nutrition and Food Science at Helwan
University, including demonstrator, instructor, assistant
professor, and professor of nutrition. I have also served as

5
the Vice Dean of Graduate Studies and Research, Dean of
the Faculty of Home Economics, and member of the
50
Committee for the Specific Education and Home Economics
Sector. I have also served as a member of the National
Committee for Nutrition in the Arab Republic of Egypt.
30
Rapporteur of the Scientific Committee for Home
Economics to promote professors and assistant professors in
the fourteenth session (2022-2025)

Third: Scientific activities: Teaching over 20

undergraduate courses, 15 master's and doctoral courses,
authoring 8 scientific books, reviewer in some scientific
journals, attending conferences, and holding 5 scientific
conferences. Participated in over 20 specialized training
courses and attended workshops. Presented nutritional
programmes on satellite channels and social media.

Forth: Scientific theses. Supervise 140 master's and

doctoral theses in the fields of nutrition, food science, and
therapeutic nutrition in many faculties of home economics
and specific education in the Arab Republic of Egypt. They
are as follows:
1: Supervised 78 master theses. 2: Supervised 62 PhD
theses.

Fifth: The arbitration committees for theses and

scientific research: I have arbitrated 140 master's and
doctoral theses in the faculties of home economics, specific
education, and agriculture. I have arbitrated over 650
scientific papers in the fields of nutrition, food science, and
therapeutic nutrition in many scientific journals.

Sixth: Published Scientific Research: I have published

120 local, regional, and international scientific papers.

5
Prof. Dr. / Ashraf Abd El-Aziz Abd El-Megeid
Professor of Nutrition 50
Former Dean of the Faculty of Home Economics,
Helwan University
30