SOURCES ; All whole grain cereals and flours (eg;wheat, rice, bajra, rice flakes, breads) whole pulses (chana, moong, rajma, masoor) and dals. Root vegetables (potatoes, carrots),fruits, sugar and jaggery. RDA ; 60 % of the total calorie requirement for the day should be from carbohydrates.

PROTEIN
F ; to build repair and maintain body tissues. It is also a part of vital fluids like blood and enzymes. It helps us to fight infections.
S ; Milk and its products (curds, cheese, paneer),cereals and pulses especially if taken in combination of (Idlis or rice with dal) nuts, soyabean, meats, fish, poultry, yeast.
RDA ; 0.8- 1gm/kg ideal body weight.

FAT
F; It serves as a concentrated source of energy. It also provides essential fatty acids that cannot be produced by our body. It aids in the absorption of fat-soluble vitamins like vitamin A,D,E,K.
S ; All oils and fats (ghee, butter, oil), whole milk and its products ( mawa, paneer, cheese), egg yolk, nuts, oilseeds, margarine, organ meats, avocado.
RDA ; 20-30 gms/ day.

VITAMIN A.
F; Plays a vital role in vision and maintaining healthy skin
S; Whole milk and its products, yellow orange fruits and vegetables (papaya, mango, orange, pumpkin, carrot) and dark green leafy vegetables (methi, palak, chawli, colocasia, coriander leaves), egg, liver.
RDA ; Retinol 600 or B-Carotene 2400 mcg.

VITAMIN B-1 (THIAMINE)
F; Plays a major role in energy metabolism and health of the nervous system.
S; Whole grain cereals and pulses, nuts, yeast, (parboiled) (ukda) rice, pork, liver, egg, fermented foods.
RDA; 0.5 mg /1000 kcals

VITAMIN B-2 (RIBOFLAVIN)
F; Required for healthy eyes and skin. It also takes part in energy metabolism.
S;Milk and its products, egg, organ meats, green leafy vegetables, and yeast.
RDA; 0.6 mg/1000 KCAL

VITAMIN B-3 (NIACIN)
F; Plays a role in the digestive as well as nervous system.It is also required in the energy metabolism. It also helps to maintain a healthy skin.
S; Whole grain cereals, pulses, nuts (especially peanuts) liver, meats and yeast.
RDA; 6.6 mg/1000 kcal.

VITAMIN C
F; It is required for healthy gums and bones. It is also required for tissue repair and helps us to fight infections.
S; Citrus fruits(orange, sweetlime, guava, papaya, mango, amla) leafy vegetables, sprouts, karela, drumsticks, capsicum.
RDA;40 mg / day.

VITAMIN D
F; It enhances absorption of calcium from the intestines and thus helps to build strong teeth and bones.
S; Exposure to sunlight, egg yolk, whole and fortified milk, butter, fortified fats, fish liver oils, ghee.
RDA; Required amount is easily available since it is made in presence of sunlight on the skin.

VITAMIN B-6. (PYRIDOXINE)
F; It is required by the red blood cells(RBC) in the body. Its deficiency can lead to anemia. It also has a role to play in our nervous system.
S; Meats, egg and dairy products.(liver, whole cereals)
RDA; 2 mg / day.

VITAMIN B-12.
F; It is involved in the RBC production and functioning of the nervous system.
S; Meats , egg and dairy products.
RDA; 1 mcg /day.

FOLIC ACID.
F; Required for the multiplication and maturation of the RBC.
S; Green vegetables (mainly ladies finger, spinach, cluster beans) liver, pulses, egg.
RDA; 100 mcg.

IRON
F; It combines with protein to form hemoglobin which is a carrier of oxygen to all the cells and its deficiency can cause anemia and lowered immunity against diseases.
S; Meats, liver, egg yolk, whole grain cereals, rice flakes, nuts and oilseeds, whole pulses, green leafy vegetables and sprouts.
RDA; 30 mg / day

CALCIUM
N; Required for strong bones and teeth. Aids in blood clotting. It is also required for proper functioning of muscles and nerves.
S; Milk and its products, leafy vegetables, fish, ragi (nachni), gingelly seeds.
RDA; 400 mg / day.
(add foot note - The RDA are for an average Indian adult/day as stated by the ICMR)