1. Nutritional contents of Principal foods
Dr Paul T Francis, MD
Prof. Com Med
7th April University, Zawiya, Libya

3. Contents Cereals and millets Pulses Vegetables Nuts and Oilseeds
Fruits
Animal foods

4. Nutritional content To plan a balanced diet
We have to know the chemical composition
An intake of different types of foods is needed to achieve good health.

5. Cereals Forms the main part of the diet They are main source of energy
Nutritive value of Cereals per 100gms
Rice
Wheat
Maize/Corn
الذرة الصفراء
Carbohydrate (gms) 78 71 66
Protein (gms)
7.0 12 11
Fat (gms)
0.5
1.5
3.5

6. Rice
Rice is the staple food (الغذاء الرئيسي)of majority of people in the world
Highly polished rice result in loss of important nutrients
Parboiling prevents loss of nutrients and increases the shelf life

7. Wheat Is the next commonly used cereal in the world
The protein content of wheat is more than that of rice
If the wheat flour is processed to make it soft and white, it will result in loss of nutrients

8. Millets (الدخن) Nutritive value of Millets per 100 gms Jowar (sorghum)
Bajra (Pearl millet)
Ragi
Carbohydrate (gms) 72 67
Proteins (gms) 10 11
7.0
Fat (gms)
2.0
5.0
1.0
السرغوم نبات كالذرة Sorghum
الدخن اللؤلؤي Pearl millet

9. Pulses (legumes قرون النبات, بقول كالحمص )
Pulses contain 20-25% proteins
Soya bean contains about 40% protein
Because of the high protein content and low cost pulses are called
‘poor man’s meat’.

10. Vegetables
Vegetables are also called ‘protective foods’ because of the high vitamin and mineral content
Classified into:
Green leaves
Roots and tubers
Other vegetables
If the leaves are dark
green, the nutritive
value is more.

11. Tubers

12. Nuts and oilseeds
Nuts and oilseeds (peanut, cashew nut, walnut, almonds(اللوز), sunflower seed etc.) contain good amount of fat and proteins.
They also contain good amount of minerals
However they are costly.

13. Fruits Fruits are also called protective foods
Some fruits like banana and mangoes (المانجة) contain good amount of carbohydrate so is a source of energy also

14. Foods of animal origin Meat, fish, eggs, milk and dairy products
They contain high quality protein and good amount of fats
Vitamin B12 is seen only in animal foods
Animal foods are expensive
Milk is the best and most complete of all foods.

15. Egg Egg protein is the best protein
Net Protein Utilization of egg is 100 and that of meat is only 80.

16. Meat v/s Pulses
Meat contain 15-20% protein, which is less than that found in pulses
Meat protein is of higher quality.
Combination of Cereals and Pulses make a good diet

17. Summary Cereals/Millets are the main part of our diet
They are the main source of energy
Millets are cheaper than cereals
Pulses are an important source of proteins
Combination of Cereals and Pulses make a good diet

18. Summary
Vegetables and Fruits contain vitamins and minerals hence also called ‘protective food’
Animal food provides us with good quality protein