Glycemic Index & Glycemic Load
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RDA for Macro & Micro Nutrients
Nutrient Unit Men (19–50y) Women (19–50y) Pregnancy Lactation Energy kcal 2320 1900 2175 2425 Protein g 60 55 71 74 Fat g 30 30 30 30 Carbohydrates g 300 270 310 340 Fiber g 40 40 40 40 Vitamin A µg RAE 900 700 770 1300 Vitamin D µg 10 10 10 10 Vitamin E mg 10 8 8 10 Vitamin K µg 55 55 55 55 Vitamin C mg 80 65 80 100 Thiamine (B1) mg 1.2 1.1 1.4 1.5 Riboflavin (B2) mg 1.3 1.1 1.4 1.6 Niacin (B3) mg 16 14 18 17 Vitamin B6 mg 1.7 1.5 2.0 2.1 Folate µg 400 400 600 500 Vitamin B12 µg 2.4 2.4 2.6 2.8 Calcium mg 1000 1000 1200 1200 Iron mg 17 21 35 21 Zinc mg 12 10 12 12 Magnesium mg 320 270 300 310 Phosphorus mg 1000 1000 1000 1000 Potassium mg 3500 3500 3500 3500 Sodium mg 2000 2000 2000 2000 Iodine µg 15...
Complete Health Coach Reference Tables Health Coach Master Reference Tables 1. Client Intake Table Field Details Name Age Gender Location Medical History Diet Type Goals 2. Food Substitution Table Instead of Use White Rice Brown Rice / Quinoa Sugar Jaggery / Dates 3. Portion Size Table Food 1 Portion Cooked Rice 1 Katori Dal 1 Cup 4. Deficiency Correction Table Deficiency Food Sources Iron Spinach, Beetroot, Jaggery Calcium Ragi, Milk, Sesame Seeds 5. MPESS Lifestyle Table Aspect Examples Mind Affirmations, Journaling Physical Walking, Yoga Emotional Breathing, Gratitude Social Family Meals, Bonding Spiritual Meditation, Prayer 6. Habit Tracker Table Habit Mon Tue Wed Thu Fri Sat Sun Water (8 glasses) 10-min Walk 7. Weekly Check-in Table ...
Client Service Tables Essential Client Service Tables 1) Client Intake & Tracking Parameter Example Data Name, Age, Gender Rahul, 35, Male Height, Weight, BMI 5’8, 82 kg, BMI 27 Goal Fat loss, energy gain Medical History Diabetes Type 2 Routine Wake 7am, Sleep 11pm Stress / Activity Moderate stress, sedentary Notes Likes rice, dislikes oats 2) Meal Substitution Food Craving Healthy Swap Chips Roasted chana / makhana Ice cream Frozen banana whip Fried chicken Air‑fried chicken breast Sugary drink Lemon water / coconut water 3) Portion Measurement Food Portion Equivalent Rice 1 katori (150 g) ~150 kcal Dal 1 cup ~120 kcal Paneer 1 matchbox (50 g) ~90 kcal Oil 1 tsp ~45 kcal ...
ICMR–NIN Nutritionist Toolkit (Step‑by‑Step) ICMR–NIN Based Step‑by‑Step Nutritionist Toolkit Everything you need at the consult — collapsible, colourful, ready to print. (No non‑ICMR/NIN sources used.) Step 1 — Intake & Goals (Capture before measurements) History checklist Reason for visit, diagnosis, meds/supplements, allergies. Life‑stage: adolescent / adult / pregnant / lactating / older adult . Work pattern & activity (sedentary / moderate / heavy as used by ICMR). Typical day: wake/sleep, meals, outside food, alcohol/tobacco. Food groups missed (pulses/GLV/fruit/milk/nuts). Targets to set Weight, waist, BP/GLU/LIPID targets (if available). Energy & protein from ICMR–NIN tables below. Salt ≤ 5 g/day ; visible fat per energy (see Step 5). Meal‑wise ser...
NIN Recommended Dietary Allowances Recommended Dietary Allowances (RDA) National Institute of Nutrition (NIN), India - Latest Guidelines How to Use This Table RDA values are for healthy individuals with moderate physical activity Requirements may vary based on health status, activity level, and other factors Values are based on Indian dietary patterns and food habits Note: This table provides general guidelines. Individual requirements may vary. Consult a healthcare professional for personalized advice. Macronutrient Requirements ...
BMI for Age Charts - WHO Standards Body Mass Index (BMI) CHARTS WHO Growth Standards How to Use These Charts These charts show BMI values for boys & girls from 5 to 19 years Values are based on WHO growth standards (2007) as referenced by the National Institute of Nutrition, India Find the age of the child and compare their BMI to the values in the table Use the classification guide below to interpret the results Note: The last column in both tables is labeled "2 SD" in the original source but represents +3 SD values according to WHO classification. APPENDIX 6-A: BMI FOR AGE OF BOYS (5 TO 19 YEARS) ...
NCHS/ICMR Growth Chart APPENDIX 4 Standard Height and Weight for Age How to use this table: This table shows standard height and weight measurements for boys and girls from birth to 18 years based on NCHS standards as referenced by ICMR/NIN for Indian children. Age Years Boys Girls Height (cm) Weight (kg) Height (cm) Weight (kg) 0 50.5 3.3 49.9 3.2 3 months 61.1 6.0 60.2 5.4 6 months 67.8 7.8 66.6 7.2 9 months 72.3 9.2 71.1 8.6 1.0 76.1 10.2 74.3 9.5 ...