 Hello everyone, so this is our last session and some of the parts are remaining as you already watched the you know tutorials on weight for age and length for age. I am going to talk about nutrient count of day to day foods. What happens is now from your previous tutorials and previous you know sessions you have understood importance of protein importance of you know iron importance of calcium and you know you know all the sources but when you when you eat food say outside in the restaurant or at home when Thali comes in front of you it is important to understand that that each day to day food has how much of macro and how much of micro okay. So we have focused on very few specifically on carbohydrate and protein and we have focused on calcium and iron because those two are some of the most important micronutrients besides B12 of course but here we have focused more on for nutrients and what we have shown is how you can combine different day to day food dishes so that the nutrient density goes up okay because what I have noticed in India that you know we do eat food which is tasty like you know idli or dosa or dhokla or any of those you know day to day food that we may kind of include in a diet or say when roti but you know the nutrient density is not that it is not very diverse you know nutrient density is kind of low it is predominantly carbohydrate based predominantly starch based so here in this tutorial we have shown that what can you what two dishes that you can combine in your when your meals that will improve the protein intake it will improve your calcium iron intake another thing I am also kind of concerned of carbohydrate intake in population we are definitely seeing explosion of childhood obesity childhood overweight you know and also diabetes blood pressure even in young children okay in fact I just I keep mentioning about this but you know in Gujarat we kind of did one presentation where we showed as per CNNS data the 20% children who are between 5 to 9 years of age are pre-diabetic so if 5 to 9 years of age 20% of pre-diabetic so many more insulin resistant okay and insulin resistant comes in basically when you start eating excessive carbohydrate junk food of course too much of sucrose in the form of sugar and jaggery you know so please kind of think of how much carbohydrate that you getting from your food and restrict it do focus on protein intake to focus on good fat intake to try not to have too much of carbohydrate and this is for your own health for your children health and of course to you know client that you will be advising so just just remember that try to not to have too much of carbohydrate even for pregnant and lactating mothers you know we do see really rise in gestational diabetes pre-eclamsia all those issues and lifestyle has a lot to do with it so you know and this children who are born to mothers who have gestational diabetes they develop insulin resistance or they do have issues of you know metabolic syndrome okay so even for pregnant mothers please focus on protein intake you know because your babies it is all protein that you require for babies growth fetus growth you know besides other important micro nutrients do not kind of fill pregnant mothers diet with starch okay so after this after watching this tutorial I think you will realize that how you can combine two or three dishes you know which will kind of reduce the proportion of starch it will increase the proportion of protein in people's diet okay so I hope you enjoy it do think about all these tutorials when you're making delicious recipes or when you're eating out you know always opt for healthy choices thank you so much welcome to the spoken tutorial on the nutrient count of day-to-day food in this tutorial we will learn about importance of nutrition nutrient count of some day-to-day food nutrition is important for good health essential nutrition is necessary from infancy for growth and development it also helps to prevent malnutrition poor nutrition can lead to impaired mental and physical development it can also lead to reduced immunity reduced immunity increases the risk of developing minor and chronic diseases nutrition related problems can be prevented by breastfeeding a baby remember that a baby should be breastfed within the first hour of its birth exclusive breastfeeding till six months with correct techniques is important after six months along with breast milk nutrient dense food should be given this nutrient dense food is called complementary food complementary food should be rich in all the nutrients protein is one of the important nutrients it helps in growth and development hence it is advised to include protein rich food sources in daily diet milk and milk products beans nuts and seeds are good sources of protein eggs fish chicken and meat are also excellent sources absorption of protein from non-vegetarian food is higher than vegetarian food it is because non-vegetarian foods have complete proteins complete proteins contain all the essential amino acids more about the importance of protein has been explained in another tutorial please visit our website for this tutorial let's take a look at the protein content of some of the food sources hundred grams of fish has about 21 grams of protein 250 milliliters of cow's milk has approximately eight grams of protein one whole egg has around seven grams 30 grams of soya bean has 11 grams whereas 30 grams of all raw pulses have around four grams of protein let us look at the nutrient count of some day to day food please note one medium bowl mentioned in this tutorial is 150 milliliters one tablespoon is 20 grams the nutritive values mentioned are approximate values I will briefly tell you the nutrient value of cooked rice half medium bowl of cooked rice has 22 grams of carbohydrates it has only two grams of protein it has one gram of fiber two milligrams of calcium and no iron now let's see the nutritional value of a common meal for example half medium size bowl of cooked rice with chicken curry half bowl chicken curry will have 100 grams of boneless chicken or four small pieces another example is half medium size bowl of curd rice half medium bowl of curd rice will have 100 grams of curd protein increases up to 10 times when cooked rice is taken with half bowl chicken curry it increases iron from zero to one milligram when combined with 100 grams of curd protein increases to three grams there is a 100 times rice in calcium content similarly cooked rice with half bowl kidney beans curry will have four times more protein half bowl of kidney beans curry will have 30 grams of kidney beans fiber will increase to seven grams and iron to two milligrams when combined with half bowl of fish curry protein increases from two to 24 grams half bowl fish curry will have 100 grams of fish or two small pieces it increases calcium from two to 45 milligrams similarly half bowl of prawns curry increases protein from two to 16 grams half bowl of prawns curry will have 50 grams or three to four pieces of prawns calcium increases to 47 milligrams from two milligrams half bowl of lentils with cooked rice increases protein up to six times half bowl lentils will have 30 grams of lentils fiber increases to 11 grams and iron to two milligrams now I will tell you the nutritive value of one chapati made from wheat a six inch chapati has around 16 grams of carbohydrates and three grams of protein it has around three grams fiber nine milligrams calcium and one milligram iron when consumed with two scrambled eggs the protein increases to 16 grams iron improves to three milligrams and calcium to 69 milligrams chapati with half bowl of Bengal gram curry raises protein from three grams to nine grams half bowl of Bengal gram curry will have 30 grams of Bengal gram fiber increases to 11 grams and iron to five milligrams let us now see the nutritive value of chapati with sesame and flax seed chutney one tablespoon sesame and flax seed chutney increases the protein to seven grams it increases the fiber to eight grams there is a hundred times rise in calcium half bowl of goat liver curry with chapati increases the iron content by six times half bowl of liver curry will have 60 to 70 grams of goat liver the protein increases to 20 times we will now look at the nutrient count of idli three idlis of three inches has 18 grams of carbohydrates and three grams of protein they have two grams fiber seven milligrams calcium and 0.5 milligram iron let us see how sambar and sesame peanut chutney improves the nutrient count half bowl of thick sambar will have 30 grams of split pigeon pea half medium bowl of thick sambar with idli doubles the protein content it increases calcium by 30 times one tablespoon one tablespoon sesame peanut chutney increases protein to seven grams it improves the calcium to 44 milligrams next we will look at the nutrient count of dosa one dosa of six inches has around 18 grams of carbohydrates and three grams of protein it has two grams fiber nine milligrams calcium and 0.6 milligram iron adding one egg while making dosa increases protein by 4.5 times it improves iron to one milligram eating dosa with half bowl chicken curry increases protein to 21 grams half bowl chicken curry will have 100 grams of boneless chicken or four small pieces one tablespoon sesame peanut chutney increases protein to seven grams it also increases calcium from nine to 108 milligrams next is the nutrient count of upma half bowl of upma has around 18 grams carbohydrates and four grams protein it has three grams of fiber 12 milligrams calcium and one milligram iron on combining with one tablespoon coconut curd chutney fiber increases to six grams protein increases to seven grams calcium increases to 42 milligrams one tablespoon sesame peanut chutney with upma increases the protein to seven grams it improves fiber to five grams the calcium increases by 90 times one glass of lassi with a pinch of salt increases the protein to seven grams one glass lassi will have 50 grams curd calcium increases to 131 milligrams moving on to the nutrient count of sorghum roti a six inch sorghum roti has 17 grams of carbohydrates and three grams of protein it has three grams of fiber eight milligrams of calcium and one milligram of iron let us see the nutritive value of sorghum roti with sesame and flax seed chutney one tablespoon sesame and flax seed chutney raises calcium to 123 milligrams there is an increase in fiber up to six grams sorghum roti with half bowl chicken curry improves the protein to 21 grams recipes for most of these food items are discussed in other tutorials it is advised to combine two or three food groups in a meal combine seeds nuts and beans in a meal to improve the nutritional quality for example adding seeds and coconut paste to chickpea curry adding roasted seeds powder in idli batter is another example it is also advised to apply curd or lemon to non-vegetarian food it adds flavor and makes the meat tender it is also suggested to include lassi or butter milk with your meals this will enhance probiotics protein and calcium in your meals it also aids in digestion this brings us to the end of this tutorial thanks for joining