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    Nutition Facts - Diet -

    Uploaded by

    raushanafrida

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    © All Rights Reserved
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    Nutition Facts - Diet -

    Uploaded by

    raushanafrida
    15 views7 pages

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    15 views7 pages

    Nutition Facts - Diet -

    Uploaded by

    raushanafrida

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Oats:

    1. Good source of carbs and fiber.


    2. Gluten-free.
    3. Loaded with vitamins like vitamin B1, Vitamin B5 and manganese, phosphorus, magnesium,
    copper, iron, zinc, folate, and smaller amounts of calcium, potassium, vitamin B6, and vitamin
    B3.
    4. Rich in antioxidants and have anti-inflammatory and anti-itching effects.
    5. Can lower cholesterol level
    6. Improves blood sugar control
    7. Very filling and help you lose weight
    8. Helps with skin care and childhood asthma and relieve constipation.

    Nutrition Facts:
    ● Oats nutrition facts
    ● Per 100g serving:
    ● Calories: 389
    ● Water: 8%
    ● Protein: 16.9 grams
    ● Carbs: 66.3 grams
    ● Sugar: 0 grams
    ● Fiber: 10.6 grams
    ● Fat: 6.9 grams
    ● Also offer a high amount of vitamins, and minerals such as manganese, phosphorus, copper, B
    vitamins, iron, selenium, magnesium, and zinc

    Green gram sprouts


    1. Best plant based source of Protein. Rich in vitamins and minerals.
    2. High antioxidant levels may reduce chronic risk and may prevent heat stroke
    3. May lower bad LDL cholesterol levels, reducing heart risk
    4. Rich in potassium, magnesium and fiber which may reduce blood pressure.
    5. Fiber and resistant starch may aid digestive health
    6. Nutrient composition may lower blood sugar levels
    7. Promote weight loss by suppressing hunger and raising fullness hormones

    Nutrition Facts:
    ● One cup (200 grams)
    ● Calories: 212
    ● Fat: 0.8 g
    ● Protein: 14.2 g
    ● Carbs: 38.7 g
    ● Fiber: 15.4 g
    ● Folate (B9): 80% of the Reference Daily Intake (RDI)
    ● Manganese: 30% of the RDI
    ● Magnesium: 24% of the RDI
    ● Vitamin B1: 22% of the RDI
    ● Phosphorus: 20% of the RDI
    ● Iron: 16% of the RDI
    ● Copper: 16% of the RDI
    ● Potassium: 15% of the RDI
    ● Zinc: 11% of the RDI
    ● Vitamins B2, B3, B5, B6 and selenium.

    Peanut butter with bread


    1. Is a good meal replacement.
    2. Protein powerhouse
    3. Rich source of vitamins, and minerals like magnesium, zinc etc.
    4. Great source of healthy fat, fiber, and antioxidants
    5. Boosts energy
    6. Healthy weight loss
    7. Manage diabetes
    8. Faster muscle recovery

    Nutrition Facts (Portion size: 92g)


    ● Calories 350
    ● Total Fat 19g
    ● Saturated Fat 3.7g
    ● Sodium 415mg
    ● Total Carbohydrate 34g
    ● Dietary Fiber 4.8g
    ● Sugar 6.5g
    ● Protein 14g
    ● Calcium 112 mg
    ● Iron 2.5mg
    ● Potassium 293mg

    Eggs
    1. Low calorie food ( only 77 calories in one large egg), 5g of fat and a small amount of carbs
    2. Offer various important nutrients, including vitamin D, zinc, calcium and all of the B vitamins.
    Particularly a good source of riboflavin( vitamin B2) and vitamin B12.
    3. Excellent source of high quality protein
    4. High in cholesterol but don't increase heart disease risk
    5. Promote brain and eye health
    6. ​Helps in relieving muscle pain like for girls, relieving menstrual cramps and pain.
    Nutrition Facts (Amount: 100 grams)
    ● Calories 155
    ● Total Fat 11 g
    ● Saturated fat 3.3 g
    ● Cholesterol 373 mg
    ● Sodium 124 mg
    ● Potassium 126 mg
    ● Total Carbohydrate 1.1 g
    ● Dietary fiber 0 g
    ● Sugar 1.1 g
    ● Protein 13 g
    ● Vitamin C 0%
    ● Calcium 5%
    ● Iron 6%
    ● Vitamin D 21%
    ● Vitamin B6 5%
    ● Cobalamin 18%
    ● Magnesium 2%

    Milk+ Banana
    1. Milk is a great source of protein, potassium, B vitamins, and phosphorus. Also rich in calcium.
    2. Bananas are loaded with fiber, manganese, potassium and vitamin B6. Also high in vitamin C.
    3. Promotes post workout recovery

    Potential downside
    1. May promote weight gain
    2. May be incompatible according to Ayurveda but there's no research to support the claim.

    Milk Nutrition Facts (Amount: 100 grams):


    ● Calories 42
    ● Total Fat 1 g
    ● Saturated fat 0.6 g
    ● Cholesterol 5 mg
    ● Sodium 44 mg
    ● Potassium 150 mg
    ● Total Carbohydrate 5 g
    ● Dietary fiber 0 g
    ● Sugar 5 g
    ● Protein 3.4 g
    ● Vitamin C 0%
    ● Calcium 12%
    ● Iron 0%
    ● Vitamin D 0%
    ● Vitamin B6 0%
    ● Cobalamin 8%
    ● Magnesium 2%

    ​Banana Nutrition Facts (Amount: 100 grams):


    ● Calories 89
    ● Total Fat 0.3 g
    ● Saturated fat 0.1 g
    ● Cholesterol 0 mg
    ● Sodium 1 mg
    ● Potassium 358 mg
    ● Total Carbohydrate 23 g
    ● Dietary fiber 2.6 g
    ● Sugar 12 g
    ● Protein 1.1 g 2%
    ● Vitamin C 14%
    ● Calcium 0%
    ● Iron 1%
    ● Vitamin D 0%
    ● Vitamin B6 20%
    ● Cobalamin 0%
    ● Magnesium 6%

    Berries & Seeds

    1. Dried blueberry:
    ● Highest antioxidant capacity. Loaded up with phytonutrients( phytonutrients are strong
    anti-inflammatory and antioxidant compounds).
    ● Strengthen your immune system
    ● Reduce the ill effects of a high fat diet
    ● Lower risk of heart disease
    ● Brain gets a boost
    ● Helps in maintaining healthy blood sugar levels
    ● Good source of fiber, vitamins and minerals.
    ​
    Nutrition Facts:
    ● Amount per Serving 40 g
    ● Calories 140
    ● Total Fat 0g 0%
    ● Saturated Fat 0g 0%
    ● Trans Fat 0g 0%
    ● Cholesterol 0mg 0%
    ● Sodium 5mg 0%
    ● Potassium 10mg 0%
    ● Total Carbohydrates 34g 11% Dietary Fiber 1g 4%
    ● Sugars 30g
    ● Protein 0g
    ● 0% Vitamin A
    ● 0% Vitamin C
    ● 2% Calcium
    ● 0% Iron

    2. Dried Cherry (Amount one-fourth cup):


    ● Calories: 120.
    ● Protein: 0 grams.
    ● Fat: 0 grams.
    ● Carbohydrates: 26 grams.
    ● Fiber: 3 grams.
    ● Sugar: 17 grams

    3. Chia seeds (Amount: per 100 grams)


    ● Calories 486
    ● Total Fat 31 g 47%
    ● Saturated fat 3.3 g 16%
    ● Trans fat regulation 0.1 g
    ● Cholesterol 0 mg 0%
    ● Sodium 16 mg 0%
    ● Potassium 407 mg 11%
    ● Total Carbohydrate 42 g 14%
    ● Dietary fiber 34 g 136%
    ● Protein 17 g 34%
    ● Vitamin C 2%
    ● Calcium 63%
    ● Iron 42%
    ● Cobalamin 0%
    ● Magnesium 83%

    4. Sunflower seeds (Amount: per 100 grams):


    ● Calories 584
    ● Total Fat 51 g 78%
    ● Saturated fat 4.5 g 22%
    ● Cholesterol 0 mg 0%
    ● Sodium 9 mg 0%
    ● Potassium 645 mg 18%
    ● Total Carbohydrate 20 g 6%
    ● Dietary fiber 9 g 36%
    ● Sugar 2.6 g
    ● Protein 21 g 42%
    ● Vitamin C 2%
    ● Calcium 7%
    ● Iron 29%
    ● Vitamin D 0%
    ● Vitamin B6 65%
    ● Cobalamin 0%
    ● Magnesium 81%

    5. Sunflower seeds (Amount: per 100 grams)


    ● Calories 584
    ● Total Fat 51 g 78%
    ● Saturated fat 4.5 g 22%
    ● Cholesterol 0 mg 0%
    ● Sodium 9 mg 0%
    ● Potassium 645 mg 18%
    ● Total Carbohydrate 20 g 6%
    ● Dietary fiber 9 g 36%
    ● Sugar 2.6 g
    ● Protein 21 g 42%
    ● Vitamin C 2%
    ● Calcium 7%
    ● Iron 29%
    ● Vitamin D 0%
    ● Vitamin B6 65%
    ● Cobalamin 0%
    ● Magnesium 81%

    6. Flaxseed
    ● Amount per 100 grams
    ● Calories 534
    ● Total Fat 42 g 64%
    ● Saturated fat 3.7 g 18%
    ● Cholesterol 0 mg 0%
    ● Sodium 30 mg 1%
    ● Potassium 813 mg 23%
    ● Total Carbohydrate 29 g 9%
    ● Dietary fiber 27 g 108%
    ● Sugar 1.6 g
    ● Protein 18 g 36%
    ● Vitamin C 1%
    ● Calcium 25%
    ● Iron 31%
    ● Vitamin D 0%
    ● Vitamin B6 25%
    ● Cobalamin 0%
    ● Magnesium 98%

    7. Dried goji berries


    ● Amount 5 tablespoons (28 grams)
    ● Calories: 98
    ● Protein: 4 grams
    ● Fat: 0.1 grams
    ● Carbs: 21.6 grams
    ● Fiber: 3.6 grams
    ● Sugar: 21.8 grams
    ● Iron: 11% of the Daily Value (DV)
    ● Vitamin A: 501% of the DV
    ● Vitamin C: 15% of the DV

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