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India Dietary Nutrition and USDA 2005 Guidelines
Nutrition of Indian diet in United States according to USDA 2005 Food Pyramid Guidelines
1. Race Consideration
2. Culture Consideration
3. Indian Cuisine Consideration
4. Gender Consideration
5. Nutrition Level
6. USDA Food Guideline at 2000 Calorie level
Race Consideration
The skin color of majority of Indians is dark. This reduces ability to synthesize Vitamin D from ultraviolet band radiation (sunlight). Vitamin D helps to absorb Calcium. In India, the skin color is not that important, as is its geographical location near equator. When Indians migrate to United States, during winter, they remain in heated indoors reducing sun exposure further. We need 25 µg or 1,000 International Units (IU) of vitamin D per day. This can be met with 3 cups of Vitamin-D fortified milk per day ( One cup gives 300 IU of Vitamin D.
Older Indians should intake extra Calcium rich foods and/or supplements regardless of the gender.
The geographical location near equator also poses another problem for the elderly: cataract, and age induced macular degeneration due to ultra violet light. The situation can be markedly improved by intake of foods rich in Lutein and Lycopene such as green leafy vegetables (Spinach) and hard boiled eggs. There is no minimum established yet.
Cultural Consideration
Majority of India is vegetarian. Vegetarians need to intake about 1.5 ounces of nuts and 2/3 cup of legumes for proteins According to USDA, One egg, ½ ounce of nuts, or ¼ cup of legumes is considered equivalent to 1 ounce of meat, poultry, or fish.
Vitamin B12 is only found in animal foods including Milk and eggs. Also, after the age of 50, there is increased need for Vitamin B12. The Nutritional Yeast, fortified foods, or food supplements may be helpful.
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Indian Cuisine Considerations
1. Special attention needs to be paid to cooking fats and oils. Ghee, Butter and coconut milk/oil are high in saturated fats. These items need to be avoided. Un-refined plant oils such as Mustard oil, corn oil, soy oil, olive oil, and canola oil should be used for cooking. The introduction of Vanaspati or Dalda does not solve this. The Vanaspati and Dalda are both high in trans fats, and worse than saturated fats.
2. Dahi (Yogurt) and Chach (Buttermilk) are cultured milk. Culture pre-digests the lactose making them easier to digest. Chach is made by churning Dahi and removing butterfat. Chach is not same as the buttermilk sold in United States. Chach can be emulated by making Dahi from skimmed milk. In lacto vegetarian diet, Milk products are a primary source of essential amino acids, Calcium and Vitamin B-12.
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Gender Consideration
To avoid neural tube defects, women of childbearing age who may become pregnant and those in the first trimester of pregnancy, need 600 µg/day of Folic acid (Vitamin B9).
Women of childbearing age who may become pregnant may also be iron deficient. Good source of iron are meats. Even for vegetarians, there are plenty of dietary sources for example Spinach. The problem is educating people about bio-availability of iron, for example avoid combination foods with dairy products (For example Paalak Paneer), prepare combination food with vitamin C rich products (For example Paalak and Tomatoes or Red bell peppers).
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Nutrient Levels
Estimated nutrient levels in the USDA Food Guide at the 2,000-calorie level, as well as the nutrient intake levels recommended by the Institute of Medicine for females 19-30 years of age.
| Nutrient | USDA Food Guide |
IOM Recommendations for Females 19 to 30 |
| Protein, g |
91 |
RDA: 56 |
| Protein, % kcal |
18 |
AMDR: 10-35 |
| Carbohydrate, g |
271 |
RDA: 130 |
| Carbohydrate, % kcal |
55 |
AMDR: 45-65 |
| Total fat, g |
65 |
— |
| Total fat, % kcal |
29 |
AMDR: 20-35 |
| Saturated fat, g |
17 |
— |
| Saturated fat, % kcal |
7.8 |
As Low As Possible |
| Monounsaturated fat, g |
24 |
— |
| Monounsaturated fat, % kcal |
11 |
— |
| Polyunsaturated fat, g |
20 |
— |
| Polyunsaturated fat, % kcal |
9.0 |
— |
| Linoleic acid, g |
18 |
AI: 12 |
| Alpha-linolenic acid, g |
1.7 |
AI: 1.1 |
| Cholesterol, mg |
230 |
As Low As Possible |
| Total dietary fiber, g |
31 |
AI: 28 |
| Potassium, mg |
4,044 |
AI: 4,700 |
| Sodium, mg |
1,779 |
AI: 1,500, UL: <2,300 |
| Calcium, mg |
1,316 |
AI: 1,000 |
| Magnesium, mg |
380 |
RDA: 310 |
| Copper, mg |
1.5 |
RDA: 0.9 |
| Iron, mg |
18 |
RDA: 18 |
| Phosphorus, mg |
1,740 |
RDA: 700 |
| Zinc, mg |
14 |
RDA: 8 |
| Thiamin, mg |
2.0 |
RDA: 1.1 |
| Riboflavin, mg |
2.8 |
RDA: 1.1 |
| Niacin equivalents, mg |
22 |
RDA: 14 |
| Vitamin B6, mg |
2.4 |
RDA: 1.3 |
| Vitamin B12, μg |
8.3 |
RDA: 2.4 |
| Vitamin C |
155 |
RDA: 75 |
| Vitamin E (AT) |
9.5 |
RDA: 15.0 |
| Vitamin A, μg (RAE) |
1,052 |
RDA: 700 |
RDA = Recommended Dietary Allowance; AI = Adequate Intake; AMDR = Acceptable Macronutrient Distribution Range; UL = Upper Limit; AT = mg d-α-tocopherol; RAE = Retinol Activity Equivalents
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USDA Food Guide at the 2,000-calorie level
| Food Groups and Subgroups | USDA Food Guide Amount | Equivalent Amounts |
| Fruit Group | 2 cups (4 servings) | ½ cup equivalent is: ½ cup fresh, frozen, or canned fruit 1 med fruit ¼ cup dried fruit USDA: ½ cup fruit juice |
| Vegetable Group | 2.5 cups (5 servings) | ½ cup equivalent is: ½ cup of cut-up raw or cooked vegetable 1 cup raw leafy vegetable ½ cup vegetable juice |
| Dark green vegetables Orange vegetables Legumes (dry beans) Starchy vegetables Other vegetables |
3 cups/week 2 cups/week 3 cups/week 3 cups/week 6.5 cups/week |
|
| Grain Group | 6 ounce-equivalents | 1 ounce-equivalent is: 1 slice bread 1 cup dry cereal ½ cup cooked rice, pasta, cereal |
| Whole grains Other grains |
3 ounce-equivalents 3 ounce-equivalents |
|
| Meat and Beans Group
|
5.5 ounce-equivalents
|
1 ounce-equivalent is: 1 ounce of cooked lean meats, poultry, fish 1 egg USDA: ¼ cup cooked dry beans or tofu, 1 Tbsp peanut butter, ½ oz nuts or seeds |
| Milk Group | 3 cups | 1 cup equivalent is: 1 cup low-fat/fat-free milk, yogurt 1½ oz of low-fat or fat-free natural cheese 2 oz of low-fat or fat-free processed cheese |
| Oils | 24 grams (6 tsp) | 1 tsp equivalent is: 1 Tbsp low-fat mayo 2 Tbsp light salad dressing 1 tsp vegetable oil |
| Discretionary Calorie Allowance | 267 calories |
1 Tbsp added sugar equivalent is: ½ oz jelly beans 8 oz lemonade |
| Solid fat Added sugars |
18 grams 8 tsp |
1. All servings are per day unless otherwise noted.
2. The 2,000-calorie USDA Food Guide is appropriate for many sedentary males 51 to 70 years of age, sedentary females 19 to 30 years of age, and for some other gender/age groups who are more physically active.
3. The oils listed in this table are not considered to be part of discretionary calories because they are a major source of the vitamin E and polyunsaturated fatty acids, including the essential fatty acids, in the food pattern. In contrast, solid fats (i.e., saturated and trans fats) are listed separately as a source of discretionary calories.
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