Nutritional Content of South Asian Foods - Canadian Diabetes
31
Nutritional Content of South Asian Foods The nutritional values of foods listed in this document were reviewed by a working group of dietitians. The nutritional values of foods from different sources have been listed to show the variability among sources. The final Carbohydrate Choices/Exchanges are based on agreement by the working group members for most practical and realistic carbohydrate content. Portions sizes may vary within South Asian cultural groups and based on individual cooking methods. This resource is meant for use by health professional in providing dietary education to clients. Acknowledgement Reproduction is permitted, provided source is acknowledged. Based on original work by Sadia Mian RD MSc CDE, with Research Grant funding from the Canadian Diabetes Association (CDA). Revised as necessary by The South Asian Dietary Resource Working Group (CDA). All content approved by the Canadian Diabetes Association, 2008. Reviewed and updated by South Asian Dietary Resource Working Group - 2007 1
Transcript of Nutritional Content of South Asian Foods - Canadian Diabetes
Starch ExchangesNutritional Content of South Asian Foods
The nutritional values of foods listed in this document were reviewed by a working group of dietitians. The nutritional values of foods from different sources have been listed to show the variability among sources. The final Carbohydrate Choices/Exchanges are based on agreement by the working group members for most practical and realistic carbohydrate content. Portions sizes may vary within South Asian cultural groups and based on individual cooking methods. This resource is meant for use by health professional in providing dietary education to clients.
Acknowledgement Reproduction is permitted, provided source is acknowledged. Based on original work by Sadia Mian RD MSc CDE, with Research Grant funding from the Canadian Diabetes Association (CDA). Revised as necessary by The South Asian Dietary Resource Working Group (CDA). All content approved by the Canadian Diabetes Association, 2008.
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
1
Grains and Starches Exchanges/Choices: [15 g CHO, 3 g Pro, 0 g Fat]
Food
Carbohydrate Choices & Exchanges
0-1g Fat
1” Square = 12 g CHO 5 g Pro 5 g fat 1” Square = 13 g CHO 5 g Fat
1” Square
1 Plain = 15 g CHO 3 g Pro
0-1g Fat 2 each (85 g)= 42 g CHO 6 g Pro 7 g Fat
1 each
2002
100 g = 42.7 g CHO 3.1 g Pro 10.9 g Fat
Not enough information
AAPI
2002
2 each = 30 g CHO 6 g Pro 10 g Fat 100 g = 37.7 g CHO 7.4 g Pro 35.5 g Fat
1 each (~50 g)
= 1 Carb Choice (starch/grain)
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Food
Exchanges Lucchi (Bengali Fried Puri)
Recipe
Analysis
0-1 g Fat
½ of 6”
Calorie King guide
¼ of 8”x 2” = 15 g CHO 3 g Pro
0-1 g Fat ¼ of 8”x 2” = 13 g CHO 0.6 g Fibre 2 g Pro
2 g Fat ¼ of 8”x 2” = 11 g CHO 2 g Fat
¼ of 8” x 2”
= 1 Carb Choice (Starch/grain)
Raghuram et al., 2005
6” = 15 g CHO 3 g Pro 0-1 g Fat 100 g = 48.3 g CHO 8.1 g Pro 12.8 g Fat One (100 g) = 24 g CHO 4 g Pro 4 g Fat
One 6”
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Food
Exchanges Paratha Stuffed (Potato)
6” = 15 g CHO 3 g Pro 10 g Fat
One 6”
Pasricha et al., 2002
¾ cup = 16 g CHO 4.6 g Pro 1.8 g Fat 100 g = 8.9 CHO 2.5 Pro 3.6 Fat
¾ cup
Two (5”) = 15 g CHO 3 g Pro
0-1 g Fat 5” each = 16 g CHO 2.4 g Fibre 3 g Pro
7 g fat 50 g = 23.3 g CHO 2.04 g Fib 3.12 g Pro 8.85 g Fat
1 each (5”)
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Food
Exchanges Rice Idli Rava Idli
AAPI
resource
Khanna et al., 2000
Plain 3” round = 15 g CHO 3 g Pro 0-1 g Fat Plain 3” round =12 g CHO 2 g Pro 0 g Fat Recipe
3” round
6” = 15 g CHO 2.2 g Fibre 3 g Pro
0-1 g Fat 44 g = 18.5 g CHO 3.1 g Pro 4.5 g Fat 100 g = 43.7 g CHO 7.3 g Pro 1.0 g Fat 7” = 11 g CHO 0.5 g Fat
One 6”
Thepla
AAPI
resource
One 6” = 15 g CHO 3 g Pro 0-1 g Fat
One 6”
= 1 Carb Choice (Starch/grain)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Food
Exchanges Upma
Pasricha et al., 2002
Raghuram et al., 2005
1/3 cup = 15 g CHO 3 g Pro 5 g Fat 100 g = 30 g CHO 4.9 g Pro 10.2 g Fat 130 g (150 ml) = 26 g CHO 5 g Pro 9 g Fat
1/3 cup
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Rice Exchanges/Choices: [15 g CHO, 3 g Pro, 0 g Fat]
Food
Carbohydrate Choices & Exchanges
CDA
resource
1/3 cup = 13.3 g CHO 1.5 g Pro 0.3 g Fat
1/3 cup
2002
½ cup = 15 g CHO 6.5 g Pro 100 g = 21 g CHO 4.7 g Pro 7.3 g Fat
½ cup
CDA – rice
CDA – meat
Pasricha et
al., 2002
1/3 cup = 15 g CHO 1 oz meat = 7 g Pro 100 g = 15.8 g CHO 7.0 g Pro 17.0 g Fat
½ cup with 1 oz
meat =
McCance et al., 2002
1/3 cup rice = 1 CHO 100 g = 24.8 g CHO 0.3 g Fib 2.3 g Pro 4.6 g Fat
1/3 cup
Pasricha et
al., 2002
100 g = 44.6 g CHO 2.5 g Pro 8.8 g Fat
Not enough information
Note: This dish has high sugar content.
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Fruit Exchanges/Choices: [15 g CHO, 1 g Pro, 0 g Fat]
Food
Carbohydrate Choices & Exchanges
2 each = 12 g CHO 1.5 g Pro
1.1 g Fat 1½ each = 14 g CHO 7.3 g Fibre
1.0 g Pro 0.3 g Fat
1 each (90 g) = 12.89 g CHO
4.9 g Fib 2.3 g Pro 0.85 g Fat
2 each
½ cup
USDA database
4 fruit (2 ¼ oz) = 6 g CHO 1 fruit (10 g) = 1.59 g CHO
0.1 g Fib 0.08 g Pro 0.04 g Fat 1 lichee (9.6 g) = 1.59 g CHO
0.1 g Fib 0.08 g Pro 0.04 g Fat
10 each
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Food
Exchanges Mangoes
Nutrient File, 2005
½ cup or ½ medium = 15.7 g CHO 0.5 g Pro 0.3 g Fat ½ small = 18 g CHO 1.9 g Fibre 1 g Pro 0.3 g Fat ½ small = 15 g CHO ½ each = 17.6 g CHO 1.9 g Fib 0.53 g Pro 0.28 g Fat
½ cup or ½ medium
= 1 Carb Choice
1/3 cup
AAPI Resource
1 cup = 12.2 g CHO 0.9 g Pro 0.2 g Fat 1 cup = 15 g CHO
1 cup
2005
½ fruit (5 oz) = 13 g CHO ½ each (155 g whole) = 13.27 g CHO
0.5 g Fib 0.37 g Pro 0.23 g Fat
½ each
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Food
Exchanges
USDA database
1 each (3-3/8” Diameter) = 26.44 g CHO 0.9 g Fib 1.46 g Pro 0.46 g Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Milk and Alternative Exchanges/Choice: [15 g CHO, 8 g Pro, Variable Fat]
Food
Carbohydrate Choices & Exchanges
AAPI guide
1 cup = 12 g CHO 8 g Pro 0-3 g Fat
1 cup
al., 2005
2 pieces = 15 g CHO 4 g Pro 5 g Fat 2 each (165 g) = 31 g CHO 11 g Pro 19 g Fat
2 pieces
AAPI
resource
McCance et. al., 2002
1 cup = 12 g CHO 8 g Pro 8 g Fat 1 cup = 13 g CHO 10 g Pro 0 g Fat 100 g = 11.6 g CHO 2.6 g Pro 0.9 g Fat
1 cup
1 Carb Choice (milk)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Food
Exchanges Lassi (Sweet or Mango)
Calorie King
½ cup
1 oz = 12 g CHO
8 g Pro 0 g Fat 1 oz = 12 g CHO 8 g Pro 2.5 g Fat
1 oz
content. The carbohydrate
content of paneer should be assessed on the food label if
available.
Raita
CDA
resource
Plain yogurt, low fat ¾ cup = 15 g CHO
4.0 g Pro 1.6 g Fat ½ cup = 3 g CHO 1 g Pro 0 g Fat
¾ cup
(milk)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Carbohydrate Choices & Exchanges
Fenugreek leaves (methi)
AAPI
resource
½ cup cooked = 5 g CHO 2 g Pro 0 g Fat
1.5 cup cooked
= 1 Carb Choice
Canadian
USDA
database
1 cup = 5.69 g CHO 0.93 g Pro 0.03 g Fat 1 cup = 5.39 g CHO 0.88 g Pro 0.03 g Fat
3 cups
1.2 g Fibre 1 g Pro
1.2 g Fat ½ cup cooked = 5 g CHO 2 g Pro 0 g Fat ½ cup (60 g) = 2.83 g CHO 1.3 g Fib 0.55 g Pro 0.12 g Fat
Free Vegetable
2.5 cups
½ cup = 6.34 g CHO
1.4 g Fib 0.93 g Pro 0.09 g Fat ½ cup = 6.0 g CHO 1.35 g Fib
1 cup
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Food
Exchanges Okra/Bhindi
AAPI resource
ADA resource
1 cup = 3 g CHO 3 g Pro Trace Fat ½ cup cooked = 5 g CHO 2 g Pro 0 g Fat ½ cup cooked = 8 g CHO 2.6 g Fibre 2 g Pro 0.3 g Fat
Free Vegetable if: < 5 cups raw
1.5 cup cooked
= 1 Carb Choice
Whitney & Rolfes, 1996
1 cup = 8 g CHO 1 g Pro Trace Fat ½ cup cooked = 11 g CHO 2 g fibre 1 g Pro <1 g Fat
1 cup cooked
= 1 Carb Choice
Gopalan et al., 2004
100 g = 3.4 g CHO 0.5 g Fib 0.5 g Pro 0.1 g Fat
Free Vegetable
Gopalan et al., 2004
100 g = 3.4 g CHO 0.5 g Fib 0.5 g Pro 0.1 g Fat
Free Vegetable
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Food
Exchanges Turia (ridge gourd)
Gopalan et al., 2004
½ cup cooked = 5 g CHO 2 g Pro 0 g Fat 100 g = 3.4 g CHO 0.5 g Fib 0.5 g Pro
1.5 cup cooked
= 1 Carb Choice
Saag (Mustard greens)
2005
½ cup cooked = 5 g CHO 2 g Pro 0 g Fat 1 cup cooked = 2.94 g CHO 2.8 g Fib 1 cup cooked = 3.11 g CHO
Free Vegetable
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Meat and Alternatives Exchanges/Choices: [CHO = 0 g, Protein = 7 g, Fat = 3-5 g]
Food
Carbohydrate Choices & Exchanges
SHARE Study
½ cup = 15 g CHO 3 g Pro 0-1 g fat 100 g (150 ml) = 12 g CHO 2 g Pro 6 g Fat 100 g = 14.5 g CHO 1.32 g Fib 1.55 g Pro 3.88 g Fat
½ cup (100 g)
AAPI
resource
McCance et al., 2002
McCance et al., 2002
McCance et al., 2002
1 oz meat = 7 g pro 100 g = 6.3 g CHO 13.5 g Pro 6.6 g Fat 100 g = 2.5 g CHO 11.7 g Pro 9.8 g Fat 100 g = 1.5 g CHO 12.3 g Pro 8.0 g Fat
1 oz
AAPI
resource
1 cup = 15 g CHO 10 g Pro 5 g Fat
1 cup
1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Legume Exchanges/Choices: [½ cup = 15 g CHO for CDA and 7 g Pro AAPI]
Food
Carbohydrate Choices & Exchanges
USDA
database
½ cup cooked = 20 g CHO 7 g Fibre 8 g Pro <1 g Fat 1 cup = 40.78 g CHO
15.0 g Fib 15.30 g Pro 0.93 g Fat
½ cup
Whitney &
½ cup cooked = 17 g CHO
4 g Fibre 3 g Pro 1g Fat ½ cup cooked = 18.36 g CHO
3.3 g Fib 7.3 g Pro 0.64 g Fat
½ cup
ADA
resource
½ cup = 15 g CHO 3 g Pro 0-1g fat 1cup cooked = 45 g CHO 8 g Fibre 15 g Pro 4 g Fat ½ cup = 23 g CHO 4.3 g Fibre 7 g Pro 2.1 g Fat
½ cup
& 1 Pro
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Food
Exchanges
McCance et al, 2002
100 g cooked = 18.2 g CHO 4.3 g Fib 8.4 g Pro 2.1 g Fat
Dhal (any kind)
Whitney & Rolfes. 1996
½ cup cooked = 15 g CHO 3 g Pro 0-1 g Fat ½ cup = 10-15 g CHO 7 g Pro 0-2 g Fat ½ cup = 20 g CHO
7 g Fibre 7 g Pro
<1 g Fat
USDA database
½ cup = 15 g CHO 3 g Pro 0-1 g fat 1cup = 35 g CHO 5 g Fat 1 cup = 42.64 g CHO 12.3 g Fib 16.22 g Pro 0.94 g Fat 1 cup = 40.4 g CHO 11.3 g Fib 15.4 g Pro 0.89 g Fat
½ cup
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Food
Exchanges Green and brown lentils
McCance et
al., 2002
3.8 g Fib 8.8 g Pro 0.7 g Fat
Not Enough
content to other dhals)
7.6 g Pro 0.4 g Fat
Not Enough
dhals)
ADA resource
½ cup = 15 g CHO 3 g Pro 0-1g Fat ½ cup = 19 g CHO 7.7 g Fibre 7 g Pro 0.4 g Fat
½ cup
1 cup = 15 g CHO 3 g Pro
0-1g Fat 1cup = 2 g CHO 1 g Pro 1.2 g Fat
1 cup
½ cup = 15 g CHO 3 g Pro
0-1g fat ½ cup = 16 g CHO 5 g Pro 1 g fat
½ cup
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Food
Exchanges Toor Dhal
0-1g Fat
½ cup = 2 0 g CHO 4.7 g fibre 6 g Pro 0.3 g Fat
½ cup
- Fib 7.8 g Pro 0.4 g Fat
Not Enough
content to other dhals)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Fat Exchanges/Choices: [0 g CHO, 0 g Pro, 5 g Fat]
Food
Carbohydrate Choices & Exchanges
Almonds
CDA
resource
7 or 1/3 oz = 1.8 g CHO 2.1 g Pro 5 g Fat
7 or 1/3 oz
Cashews
CDA
resource
¼ oz = 1 g CHO 0.1 g Pro 5.3 g Fat
¼ oz
= 1 Fat
Coconut milk
guide
2 tbsp = 0.8 g CHO 0.6 g PRO 6.4 g Fat ¼ cup = 1 g CHO 9-12 g Fat
2 tbsp
= 1 Fat
McCance et al., 2002
1 tsp = 5 g Fat One tbsp = 13 g fat 100 g = 99.8 g Fat
1 tsp
= 1 Fat
Pistachios
CDA
resource
1/3 oz = 2.3 g CHO 1.8 g Pro 4.8 g Fat
1/3 oz
= 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
21
Food
Exchanges Pine Nuts
CDA
resource
40 or 1/4 oz = 1 g CHO 1 g Pro 4.9 g Fat
40 or ¼ oz
Walnuts
CDA
resource
1/3 oz = 0.9 g CHO 0.2 g Pro 5.5 g Fat
1/3 oz
= 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Carbohydrate Choices & Exchanges
SHARE Study
SHARE Study
30 g = 10.86 g CHO 0.19 g Fib 2.69 g Pro 4.0 g Fat 30 g = 17.28 g CHO 0.11 g Fib 2.4 g Pro 7.73 g Fat
30 g
AAPI
resource
1 pce = 15 g CHO 10 g Pro 5 g Fat
1 piece
2002
2 med = 30 g CHO 9.5 g Pro 10 g Fat 100 g = 37.8 g CHO 6.8 g Pro 24.2 g Fat
1 medium
Pasricha et
al., 2002
100 g = 42 g CHO 4.4 g Pro 34.3 g Fat
Not enough information
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
23
Food
Exchanges Kheer
2002
½ cup = 30 g CHO 9.5 g Pro 15 g Fat 100 g = 21.1 g CHO 4.1 g Pro 4.5 g Fat
¼ cup
Kulfi
AAPI
resource
½ cup = 15 g CHO 3 g Pro 5 g Fat
½ cup
AAPI
resource
¼ cup = 15 g CHO 6.5 g Pro 5 g Fat
¼ cup
AAPI
resource
1 small = 30 g CHO 6 g Pro 10 g Fat
½ small
0-2 g fat
Rasgulla
AAPI
resource
2 med = 30 g CHO 10 g Pro 5 g Fat
1 medium
& ½ Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
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Food
Exchanges Rasmalai (regular milk)
AAPI
resource
2 small = 30 g CHO 20 g Pro 10 g Fat
1 small
AAPI
resource
½ cup = 15 g CHO 3 g Pro 0-1g Fat
½ cup
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
25
Carbohydrate Choices & Exchanges
AAPI
resource
1 oz = 15 g CHO 4 g Pro 5 g Fat
1 oz
Product
Not enough information
Not enough information
2002
1oz = 15 g CHO 4 g Pro 5 g Fat 100 g = 40.2 g CHO 4.2 g Pro 27.0 g Fat
1 oz
SHARE Study
1 oz = 11 g CHO 100 g = 36.13 g CHO 0.43 g Fib 15.14 g Pro 26.95 g Fat
50 g
2 tbsp = 15 g CHO 3 g Pro 0-1g Fat
2 tbsp
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
26
Food
Exchanges Mathri/Mathia
Pasricha et
al., 2002
2 thin = 15 g CHO 3 g Pro 10 g Fat 100 g = 40.5 g CHO 0.4 g Pro 37.2 g Fat
2 thin
AAPI
resource
½ cup = 15 g CHO 3 g Pro 10 g Fat
½ cup
2 pces = 15 g CHO 3 g Pro
0-1 g Fat 100 g = 28.3 g CHO 5.8 g Fib 11.5 g Pro 38.8 g Fat 12 g = 5.29 g CHO 0.17 g Fib 1.98 g Pro
1.36 g Fat
( if fried)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
27
Food
Exchanges Puffed Rice (Phoa, Mumrae, Flaked Rice)
AAPI
resource
1 ½ cup = 15 g CHO 3 g Pro
0-1 g Fat 100 g = 21.2 g CHO 2.9 g Pro 2.2 g Fat 100 g = 73.6 g CHO 0.3 g Fib 7.5 g Pro
0.1 g Fat Puffed Rice Cereal 1 cup = 12.6 g CHO 0.2 g Fib 1.26 g Pro 0.27 g Fat
1.5 cups
2000
Meat (100 g) = 18.9 g CHO 2.4 g Fib 11.4 g Pro 17.3 g Fat Recipe
1 each
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
28
Food
Exchanges Samosa (Vegetable)
McCance et
al., 2002
Pasricha et
al., 2002
1 each = 22.5 g CHO 4.5 g Pro 5 g Fat Veggie (100 g) = 30 g CHO 2.5 g Fib 5.1 g Pro 9.3 g Fat 100 g= 31.3 g CHO 0.4 g Pro 37.2 g Fat
½ each
(Raybhog foods)
SHARE study
1 oz = 10 g CHO 100 g = 36.13 g CHO 0.43 g Fib 15.14 g Pro 26.95 g Fat
50 g
Whitney &
Rolfes, 1996
USDA database
4 oz = 24 g CHO 4 g fibre 10 g Pro < 1 g Fat 1 cup (77 g) = 17 g CHO - Fib 6.9 g Pro 0.42 g Fat
3 oz
& 1 Pro
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
29
Food
Exchanges Tamarind Chutney Tamarind Pulp
AAPI
resource
Canadian
Nutrient File, 2005
2 tbsp = 15g CHO 3 g Pro 0-1g Fat ½ cup = 39.6 g CHO 3.2 g Fib 1.78 g Pro 0.38 g Fat
2 tbsp
McCance et al., 2002
3 pces = 15 g CHO 3 g Pro 5 g Fat 100 g = 21.4 g CHO 3.6 g Fib 3.8 g Pro 12.8 g Fat
3 pces
AAPI
resource
1 med = 15 g CHO 3 g Pro 2.5 g Fat
1 medium
ADA = American Dietetic Association
CDA = Canadian Diabetes Association
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
30
References
1. Anand SS, Yusuf S. The study of health assessment and risk in ethnic groups (SHARE). Personal Communication, June 2006.
Anand SS, Yusuf S. Risk factors for cardiovascular disease in Canadians of South Asian and European origin: a pilot study of the Study of Heart Assessment and Risk in Ethnic Groups (SHARE). Clin Invest Med. 1997;20:204-10.
Anand SS, Yusuf S, Vuksan V, Devanesen S, Teo KK, Montaque PA, et al.
Differences in risk factors, atherosclerosis, and cardiovascular disease between ethnic groups in Canada: the Study of Health Assessment and Risk in Ethnic groups (SHARE). Lancet. 2000;356:279-84.
2. Borushek A. Calorie King: The Doctor’s Pocket Calorie, Fat & Carbohydrate
Counter. California: Family Health Publications, 2003.
3. Food Standards Agency. McCance and Widdowson’s The Composition of Foods, Sixth Summary Edition. Cambridge: Royal Society of Chemistry, 2002.
4. Gopalan C, Rama Sastri BV, Balasubramanian SC. Nutritive Value of Indian Foods.
India: National Institute of Nutrition, Indian Council of Medical Research, 1989.
5. Pasricha S, Rebello LM. Some Common Indian Recipes and their Nutritive Value. India: National Institute of Nutrition, Indian Council of Medical Research, 1977.
6. Raghuram TC, Pasricha S, Sharma RD. Diet and Diabetes. India: National Institute
of Nutrition, Indian Council of Medical Research, 1993.
7. The American Association of Physicians of Indian Origin. Indian foods: AAPI’s guide to nutrition, health and diabetes. New Delhi: Allied Publishers Private Limited, 2002.
8. The American Dietetic Association. Ethnic and regional food practices: A series.
Indian and Pakistani food practices, customs and holidays, 2nd edition. United States of America: The American Dietetic Association, 2000.
9. The Canadian Diabetes Association. Beyond the Basics: Meal Planning for Healthy
Eating, Diabetes Prevention and Management July 25, 2005 – Longer lists References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005.
10. Whitney and Rolfes. Understanding Nutrition, 7th edition. St. Paul: West Publishing
Company, 1996.
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
31
Source
Source
ADA = American Dietetic Association
The nutritional values of foods listed in this document were reviewed by a working group of dietitians. The nutritional values of foods from different sources have been listed to show the variability among sources. The final Carbohydrate Choices/Exchanges are based on agreement by the working group members for most practical and realistic carbohydrate content. Portions sizes may vary within South Asian cultural groups and based on individual cooking methods. This resource is meant for use by health professional in providing dietary education to clients.
Acknowledgement Reproduction is permitted, provided source is acknowledged. Based on original work by Sadia Mian RD MSc CDE, with Research Grant funding from the Canadian Diabetes Association (CDA). Revised as necessary by The South Asian Dietary Resource Working Group (CDA). All content approved by the Canadian Diabetes Association, 2008.
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
1
Grains and Starches Exchanges/Choices: [15 g CHO, 3 g Pro, 0 g Fat]
Food
Carbohydrate Choices & Exchanges
0-1g Fat
1” Square = 12 g CHO 5 g Pro 5 g fat 1” Square = 13 g CHO 5 g Fat
1” Square
1 Plain = 15 g CHO 3 g Pro
0-1g Fat 2 each (85 g)= 42 g CHO 6 g Pro 7 g Fat
1 each
2002
100 g = 42.7 g CHO 3.1 g Pro 10.9 g Fat
Not enough information
AAPI
2002
2 each = 30 g CHO 6 g Pro 10 g Fat 100 g = 37.7 g CHO 7.4 g Pro 35.5 g Fat
1 each (~50 g)
= 1 Carb Choice (starch/grain)
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
2
Food
Exchanges Lucchi (Bengali Fried Puri)
Recipe
Analysis
0-1 g Fat
½ of 6”
Calorie King guide
¼ of 8”x 2” = 15 g CHO 3 g Pro
0-1 g Fat ¼ of 8”x 2” = 13 g CHO 0.6 g Fibre 2 g Pro
2 g Fat ¼ of 8”x 2” = 11 g CHO 2 g Fat
¼ of 8” x 2”
= 1 Carb Choice (Starch/grain)
Raghuram et al., 2005
6” = 15 g CHO 3 g Pro 0-1 g Fat 100 g = 48.3 g CHO 8.1 g Pro 12.8 g Fat One (100 g) = 24 g CHO 4 g Pro 4 g Fat
One 6”
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
3
Food
Exchanges Paratha Stuffed (Potato)
6” = 15 g CHO 3 g Pro 10 g Fat
One 6”
Pasricha et al., 2002
¾ cup = 16 g CHO 4.6 g Pro 1.8 g Fat 100 g = 8.9 CHO 2.5 Pro 3.6 Fat
¾ cup
Two (5”) = 15 g CHO 3 g Pro
0-1 g Fat 5” each = 16 g CHO 2.4 g Fibre 3 g Pro
7 g fat 50 g = 23.3 g CHO 2.04 g Fib 3.12 g Pro 8.85 g Fat
1 each (5”)
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
4
Food
Exchanges Rice Idli Rava Idli
AAPI
resource
Khanna et al., 2000
Plain 3” round = 15 g CHO 3 g Pro 0-1 g Fat Plain 3” round =12 g CHO 2 g Pro 0 g Fat Recipe
3” round
6” = 15 g CHO 2.2 g Fibre 3 g Pro
0-1 g Fat 44 g = 18.5 g CHO 3.1 g Pro 4.5 g Fat 100 g = 43.7 g CHO 7.3 g Pro 1.0 g Fat 7” = 11 g CHO 0.5 g Fat
One 6”
Thepla
AAPI
resource
One 6” = 15 g CHO 3 g Pro 0-1 g Fat
One 6”
= 1 Carb Choice (Starch/grain)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
5
Food
Exchanges Upma
Pasricha et al., 2002
Raghuram et al., 2005
1/3 cup = 15 g CHO 3 g Pro 5 g Fat 100 g = 30 g CHO 4.9 g Pro 10.2 g Fat 130 g (150 ml) = 26 g CHO 5 g Pro 9 g Fat
1/3 cup
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
6
Rice Exchanges/Choices: [15 g CHO, 3 g Pro, 0 g Fat]
Food
Carbohydrate Choices & Exchanges
CDA
resource
1/3 cup = 13.3 g CHO 1.5 g Pro 0.3 g Fat
1/3 cup
2002
½ cup = 15 g CHO 6.5 g Pro 100 g = 21 g CHO 4.7 g Pro 7.3 g Fat
½ cup
CDA – rice
CDA – meat
Pasricha et
al., 2002
1/3 cup = 15 g CHO 1 oz meat = 7 g Pro 100 g = 15.8 g CHO 7.0 g Pro 17.0 g Fat
½ cup with 1 oz
meat =
McCance et al., 2002
1/3 cup rice = 1 CHO 100 g = 24.8 g CHO 0.3 g Fib 2.3 g Pro 4.6 g Fat
1/3 cup
Pasricha et
al., 2002
100 g = 44.6 g CHO 2.5 g Pro 8.8 g Fat
Not enough information
Note: This dish has high sugar content.
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
7
Fruit Exchanges/Choices: [15 g CHO, 1 g Pro, 0 g Fat]
Food
Carbohydrate Choices & Exchanges
2 each = 12 g CHO 1.5 g Pro
1.1 g Fat 1½ each = 14 g CHO 7.3 g Fibre
1.0 g Pro 0.3 g Fat
1 each (90 g) = 12.89 g CHO
4.9 g Fib 2.3 g Pro 0.85 g Fat
2 each
½ cup
USDA database
4 fruit (2 ¼ oz) = 6 g CHO 1 fruit (10 g) = 1.59 g CHO
0.1 g Fib 0.08 g Pro 0.04 g Fat 1 lichee (9.6 g) = 1.59 g CHO
0.1 g Fib 0.08 g Pro 0.04 g Fat
10 each
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
8
Food
Exchanges Mangoes
Nutrient File, 2005
½ cup or ½ medium = 15.7 g CHO 0.5 g Pro 0.3 g Fat ½ small = 18 g CHO 1.9 g Fibre 1 g Pro 0.3 g Fat ½ small = 15 g CHO ½ each = 17.6 g CHO 1.9 g Fib 0.53 g Pro 0.28 g Fat
½ cup or ½ medium
= 1 Carb Choice
1/3 cup
AAPI Resource
1 cup = 12.2 g CHO 0.9 g Pro 0.2 g Fat 1 cup = 15 g CHO
1 cup
2005
½ fruit (5 oz) = 13 g CHO ½ each (155 g whole) = 13.27 g CHO
0.5 g Fib 0.37 g Pro 0.23 g Fat
½ each
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
9
Food
Exchanges
USDA database
1 each (3-3/8” Diameter) = 26.44 g CHO 0.9 g Fib 1.46 g Pro 0.46 g Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
10
Milk and Alternative Exchanges/Choice: [15 g CHO, 8 g Pro, Variable Fat]
Food
Carbohydrate Choices & Exchanges
AAPI guide
1 cup = 12 g CHO 8 g Pro 0-3 g Fat
1 cup
al., 2005
2 pieces = 15 g CHO 4 g Pro 5 g Fat 2 each (165 g) = 31 g CHO 11 g Pro 19 g Fat
2 pieces
AAPI
resource
McCance et. al., 2002
1 cup = 12 g CHO 8 g Pro 8 g Fat 1 cup = 13 g CHO 10 g Pro 0 g Fat 100 g = 11.6 g CHO 2.6 g Pro 0.9 g Fat
1 cup
1 Carb Choice (milk)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
11
Food
Exchanges Lassi (Sweet or Mango)
Calorie King
½ cup
1 oz = 12 g CHO
8 g Pro 0 g Fat 1 oz = 12 g CHO 8 g Pro 2.5 g Fat
1 oz
content. The carbohydrate
content of paneer should be assessed on the food label if
available.
Raita
CDA
resource
Plain yogurt, low fat ¾ cup = 15 g CHO
4.0 g Pro 1.6 g Fat ½ cup = 3 g CHO 1 g Pro 0 g Fat
¾ cup
(milk)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
12
Carbohydrate Choices & Exchanges
Fenugreek leaves (methi)
AAPI
resource
½ cup cooked = 5 g CHO 2 g Pro 0 g Fat
1.5 cup cooked
= 1 Carb Choice
Canadian
USDA
database
1 cup = 5.69 g CHO 0.93 g Pro 0.03 g Fat 1 cup = 5.39 g CHO 0.88 g Pro 0.03 g Fat
3 cups
1.2 g Fibre 1 g Pro
1.2 g Fat ½ cup cooked = 5 g CHO 2 g Pro 0 g Fat ½ cup (60 g) = 2.83 g CHO 1.3 g Fib 0.55 g Pro 0.12 g Fat
Free Vegetable
2.5 cups
½ cup = 6.34 g CHO
1.4 g Fib 0.93 g Pro 0.09 g Fat ½ cup = 6.0 g CHO 1.35 g Fib
1 cup
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
13
Food
Exchanges Okra/Bhindi
AAPI resource
ADA resource
1 cup = 3 g CHO 3 g Pro Trace Fat ½ cup cooked = 5 g CHO 2 g Pro 0 g Fat ½ cup cooked = 8 g CHO 2.6 g Fibre 2 g Pro 0.3 g Fat
Free Vegetable if: < 5 cups raw
1.5 cup cooked
= 1 Carb Choice
Whitney & Rolfes, 1996
1 cup = 8 g CHO 1 g Pro Trace Fat ½ cup cooked = 11 g CHO 2 g fibre 1 g Pro <1 g Fat
1 cup cooked
= 1 Carb Choice
Gopalan et al., 2004
100 g = 3.4 g CHO 0.5 g Fib 0.5 g Pro 0.1 g Fat
Free Vegetable
Gopalan et al., 2004
100 g = 3.4 g CHO 0.5 g Fib 0.5 g Pro 0.1 g Fat
Free Vegetable
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
14
Food
Exchanges Turia (ridge gourd)
Gopalan et al., 2004
½ cup cooked = 5 g CHO 2 g Pro 0 g Fat 100 g = 3.4 g CHO 0.5 g Fib 0.5 g Pro
1.5 cup cooked
= 1 Carb Choice
Saag (Mustard greens)
2005
½ cup cooked = 5 g CHO 2 g Pro 0 g Fat 1 cup cooked = 2.94 g CHO 2.8 g Fib 1 cup cooked = 3.11 g CHO
Free Vegetable
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
15
Meat and Alternatives Exchanges/Choices: [CHO = 0 g, Protein = 7 g, Fat = 3-5 g]
Food
Carbohydrate Choices & Exchanges
SHARE Study
½ cup = 15 g CHO 3 g Pro 0-1 g fat 100 g (150 ml) = 12 g CHO 2 g Pro 6 g Fat 100 g = 14.5 g CHO 1.32 g Fib 1.55 g Pro 3.88 g Fat
½ cup (100 g)
AAPI
resource
McCance et al., 2002
McCance et al., 2002
McCance et al., 2002
1 oz meat = 7 g pro 100 g = 6.3 g CHO 13.5 g Pro 6.6 g Fat 100 g = 2.5 g CHO 11.7 g Pro 9.8 g Fat 100 g = 1.5 g CHO 12.3 g Pro 8.0 g Fat
1 oz
AAPI
resource
1 cup = 15 g CHO 10 g Pro 5 g Fat
1 cup
1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
16
Legume Exchanges/Choices: [½ cup = 15 g CHO for CDA and 7 g Pro AAPI]
Food
Carbohydrate Choices & Exchanges
USDA
database
½ cup cooked = 20 g CHO 7 g Fibre 8 g Pro <1 g Fat 1 cup = 40.78 g CHO
15.0 g Fib 15.30 g Pro 0.93 g Fat
½ cup
Whitney &
½ cup cooked = 17 g CHO
4 g Fibre 3 g Pro 1g Fat ½ cup cooked = 18.36 g CHO
3.3 g Fib 7.3 g Pro 0.64 g Fat
½ cup
ADA
resource
½ cup = 15 g CHO 3 g Pro 0-1g fat 1cup cooked = 45 g CHO 8 g Fibre 15 g Pro 4 g Fat ½ cup = 23 g CHO 4.3 g Fibre 7 g Pro 2.1 g Fat
½ cup
& 1 Pro
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
17
Food
Exchanges
McCance et al, 2002
100 g cooked = 18.2 g CHO 4.3 g Fib 8.4 g Pro 2.1 g Fat
Dhal (any kind)
Whitney & Rolfes. 1996
½ cup cooked = 15 g CHO 3 g Pro 0-1 g Fat ½ cup = 10-15 g CHO 7 g Pro 0-2 g Fat ½ cup = 20 g CHO
7 g Fibre 7 g Pro
<1 g Fat
USDA database
½ cup = 15 g CHO 3 g Pro 0-1 g fat 1cup = 35 g CHO 5 g Fat 1 cup = 42.64 g CHO 12.3 g Fib 16.22 g Pro 0.94 g Fat 1 cup = 40.4 g CHO 11.3 g Fib 15.4 g Pro 0.89 g Fat
½ cup
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
18
Food
Exchanges Green and brown lentils
McCance et
al., 2002
3.8 g Fib 8.8 g Pro 0.7 g Fat
Not Enough
content to other dhals)
7.6 g Pro 0.4 g Fat
Not Enough
dhals)
ADA resource
½ cup = 15 g CHO 3 g Pro 0-1g Fat ½ cup = 19 g CHO 7.7 g Fibre 7 g Pro 0.4 g Fat
½ cup
1 cup = 15 g CHO 3 g Pro
0-1g Fat 1cup = 2 g CHO 1 g Pro 1.2 g Fat
1 cup
½ cup = 15 g CHO 3 g Pro
0-1g fat ½ cup = 16 g CHO 5 g Pro 1 g fat
½ cup
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
19
Food
Exchanges Toor Dhal
0-1g Fat
½ cup = 2 0 g CHO 4.7 g fibre 6 g Pro 0.3 g Fat
½ cup
- Fib 7.8 g Pro 0.4 g Fat
Not Enough
content to other dhals)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
20
Fat Exchanges/Choices: [0 g CHO, 0 g Pro, 5 g Fat]
Food
Carbohydrate Choices & Exchanges
Almonds
CDA
resource
7 or 1/3 oz = 1.8 g CHO 2.1 g Pro 5 g Fat
7 or 1/3 oz
Cashews
CDA
resource
¼ oz = 1 g CHO 0.1 g Pro 5.3 g Fat
¼ oz
= 1 Fat
Coconut milk
guide
2 tbsp = 0.8 g CHO 0.6 g PRO 6.4 g Fat ¼ cup = 1 g CHO 9-12 g Fat
2 tbsp
= 1 Fat
McCance et al., 2002
1 tsp = 5 g Fat One tbsp = 13 g fat 100 g = 99.8 g Fat
1 tsp
= 1 Fat
Pistachios
CDA
resource
1/3 oz = 2.3 g CHO 1.8 g Pro 4.8 g Fat
1/3 oz
= 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
21
Food
Exchanges Pine Nuts
CDA
resource
40 or 1/4 oz = 1 g CHO 1 g Pro 4.9 g Fat
40 or ¼ oz
Walnuts
CDA
resource
1/3 oz = 0.9 g CHO 0.2 g Pro 5.5 g Fat
1/3 oz
= 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
22
Carbohydrate Choices & Exchanges
SHARE Study
SHARE Study
30 g = 10.86 g CHO 0.19 g Fib 2.69 g Pro 4.0 g Fat 30 g = 17.28 g CHO 0.11 g Fib 2.4 g Pro 7.73 g Fat
30 g
AAPI
resource
1 pce = 15 g CHO 10 g Pro 5 g Fat
1 piece
2002
2 med = 30 g CHO 9.5 g Pro 10 g Fat 100 g = 37.8 g CHO 6.8 g Pro 24.2 g Fat
1 medium
Pasricha et
al., 2002
100 g = 42 g CHO 4.4 g Pro 34.3 g Fat
Not enough information
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
23
Food
Exchanges Kheer
2002
½ cup = 30 g CHO 9.5 g Pro 15 g Fat 100 g = 21.1 g CHO 4.1 g Pro 4.5 g Fat
¼ cup
Kulfi
AAPI
resource
½ cup = 15 g CHO 3 g Pro 5 g Fat
½ cup
AAPI
resource
¼ cup = 15 g CHO 6.5 g Pro 5 g Fat
¼ cup
AAPI
resource
1 small = 30 g CHO 6 g Pro 10 g Fat
½ small
0-2 g fat
Rasgulla
AAPI
resource
2 med = 30 g CHO 10 g Pro 5 g Fat
1 medium
& ½ Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
24
Food
Exchanges Rasmalai (regular milk)
AAPI
resource
2 small = 30 g CHO 20 g Pro 10 g Fat
1 small
AAPI
resource
½ cup = 15 g CHO 3 g Pro 0-1g Fat
½ cup
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
25
Carbohydrate Choices & Exchanges
AAPI
resource
1 oz = 15 g CHO 4 g Pro 5 g Fat
1 oz
Product
Not enough information
Not enough information
2002
1oz = 15 g CHO 4 g Pro 5 g Fat 100 g = 40.2 g CHO 4.2 g Pro 27.0 g Fat
1 oz
SHARE Study
1 oz = 11 g CHO 100 g = 36.13 g CHO 0.43 g Fib 15.14 g Pro 26.95 g Fat
50 g
2 tbsp = 15 g CHO 3 g Pro 0-1g Fat
2 tbsp
= 1 Carb Choice
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
26
Food
Exchanges Mathri/Mathia
Pasricha et
al., 2002
2 thin = 15 g CHO 3 g Pro 10 g Fat 100 g = 40.5 g CHO 0.4 g Pro 37.2 g Fat
2 thin
AAPI
resource
½ cup = 15 g CHO 3 g Pro 10 g Fat
½ cup
2 pces = 15 g CHO 3 g Pro
0-1 g Fat 100 g = 28.3 g CHO 5.8 g Fib 11.5 g Pro 38.8 g Fat 12 g = 5.29 g CHO 0.17 g Fib 1.98 g Pro
1.36 g Fat
( if fried)
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
27
Food
Exchanges Puffed Rice (Phoa, Mumrae, Flaked Rice)
AAPI
resource
1 ½ cup = 15 g CHO 3 g Pro
0-1 g Fat 100 g = 21.2 g CHO 2.9 g Pro 2.2 g Fat 100 g = 73.6 g CHO 0.3 g Fib 7.5 g Pro
0.1 g Fat Puffed Rice Cereal 1 cup = 12.6 g CHO 0.2 g Fib 1.26 g Pro 0.27 g Fat
1.5 cups
2000
Meat (100 g) = 18.9 g CHO 2.4 g Fib 11.4 g Pro 17.3 g Fat Recipe
1 each
& 1 Fat
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
28
Food
Exchanges Samosa (Vegetable)
McCance et
al., 2002
Pasricha et
al., 2002
1 each = 22.5 g CHO 4.5 g Pro 5 g Fat Veggie (100 g) = 30 g CHO 2.5 g Fib 5.1 g Pro 9.3 g Fat 100 g= 31.3 g CHO 0.4 g Pro 37.2 g Fat
½ each
(Raybhog foods)
SHARE study
1 oz = 10 g CHO 100 g = 36.13 g CHO 0.43 g Fib 15.14 g Pro 26.95 g Fat
50 g
Whitney &
Rolfes, 1996
USDA database
4 oz = 24 g CHO 4 g fibre 10 g Pro < 1 g Fat 1 cup (77 g) = 17 g CHO - Fib 6.9 g Pro 0.42 g Fat
3 oz
& 1 Pro
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
29
Food
Exchanges Tamarind Chutney Tamarind Pulp
AAPI
resource
Canadian
Nutrient File, 2005
2 tbsp = 15g CHO 3 g Pro 0-1g Fat ½ cup = 39.6 g CHO 3.2 g Fib 1.78 g Pro 0.38 g Fat
2 tbsp
McCance et al., 2002
3 pces = 15 g CHO 3 g Pro 5 g Fat 100 g = 21.4 g CHO 3.6 g Fib 3.8 g Pro 12.8 g Fat
3 pces
AAPI
resource
1 med = 15 g CHO 3 g Pro 2.5 g Fat
1 medium
ADA = American Dietetic Association
CDA = Canadian Diabetes Association
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
30
References
1. Anand SS, Yusuf S. The study of health assessment and risk in ethnic groups (SHARE). Personal Communication, June 2006.
Anand SS, Yusuf S. Risk factors for cardiovascular disease in Canadians of South Asian and European origin: a pilot study of the Study of Heart Assessment and Risk in Ethnic Groups (SHARE). Clin Invest Med. 1997;20:204-10.
Anand SS, Yusuf S, Vuksan V, Devanesen S, Teo KK, Montaque PA, et al.
Differences in risk factors, atherosclerosis, and cardiovascular disease between ethnic groups in Canada: the Study of Health Assessment and Risk in Ethnic groups (SHARE). Lancet. 2000;356:279-84.
2. Borushek A. Calorie King: The Doctor’s Pocket Calorie, Fat & Carbohydrate
Counter. California: Family Health Publications, 2003.
3. Food Standards Agency. McCance and Widdowson’s The Composition of Foods, Sixth Summary Edition. Cambridge: Royal Society of Chemistry, 2002.
4. Gopalan C, Rama Sastri BV, Balasubramanian SC. Nutritive Value of Indian Foods.
India: National Institute of Nutrition, Indian Council of Medical Research, 1989.
5. Pasricha S, Rebello LM. Some Common Indian Recipes and their Nutritive Value. India: National Institute of Nutrition, Indian Council of Medical Research, 1977.
6. Raghuram TC, Pasricha S, Sharma RD. Diet and Diabetes. India: National Institute
of Nutrition, Indian Council of Medical Research, 1993.
7. The American Association of Physicians of Indian Origin. Indian foods: AAPI’s guide to nutrition, health and diabetes. New Delhi: Allied Publishers Private Limited, 2002.
8. The American Dietetic Association. Ethnic and regional food practices: A series.
Indian and Pakistani food practices, customs and holidays, 2nd edition. United States of America: The American Dietetic Association, 2000.
9. The Canadian Diabetes Association. Beyond the Basics: Meal Planning for Healthy
Eating, Diabetes Prevention and Management July 25, 2005 – Longer lists References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005.
10. Whitney and Rolfes. Understanding Nutrition, 7th edition. St. Paul: West Publishing
Company, 1996.
Reviewed and updated by South Asian Dietary Resource Working Group - 2007
31
Source
Source
ADA = American Dietetic Association
