NUTRITIONAL FACTS
ITEM NUTRITION GRADE GOOD POINTS / BAD POINTS
TABOULI B+ NO CHOLESTEROL
VERY LOW IN SODIUM
HIGH IN IRON
HIGH IN MANGANESE *
HIGH IN VITAMIN A
HIGH IN VITAMIN C
FATOUSH A LOW IN SATURATED FATS
NO CHOLESTEROL
HIGH IN SELENIUM *
HIGH IN THIAMIN *
VERY HIGH IN VITAMIN A
VERY HIGH IN VITAMIN C
GREEN SALAD A NO SATURATED FAT VERY HIGH IN SUGAR
NO CHOLESTEROL
VERY HIGH IN DIETARY FIBRE
HIGH IN MANGANESE *
HIGH IN MAGNESIUM
HIGH IN PHOSPHORUS *
VERY HIGH IN POTASSIUM
HIGH IN VITAMIN A
HIGH IN VITAMIN B6
HIGH IN VITAMIN C
CHANNA SALAD B+ NO CHOLESTEROL
VERY LOW IN SUGAR
HIGH IN DIETARY FIBER
HIGH IN MANGANESE *
HIGH IN VITAMIN B6
FALAFEL B NO CHOLESTEROL
LOW IN SUGAR
HIGH IN MANGANESE *
ARABIC RICE B LOW IN SATURATED FAT
VERY HIGH IN NIACIN
HIGH IN SELENIUM *
VEG. RICE A- LOW IN SATURATED FAT
NO CHOLESTEROL
VERY LOW IN SODIUM
VERY HIGH IN VITAMIN A
VERY HIGH IN VITAMIN C
HUMMUS A LOW IN SATURATED FAT
NO CHOLESTEROL
VERY LOW IN SODIUM
HIGH IN DIETARY FIBER
HIGH IN MANGANESE *
BABA GANOUSH A- NO CHOLESTEROL VERY HIGH IN SODIUM
VERY HIGH IN DIETARY FIBER
HIGH IN MANGANESE *
HIGH IN PHOSPHORUS *
HIGH IN POTASSIUM
HIGH IN VITAMIN C
PITA BREAD B VERY LOW IN SATURATED FAT
NO CHOLESTEROL
LOW IN SUGAR
HIGH IN NIACIN
HIGH IN RIBOFLAVIN
HIGH IN SELENIUM *
HIGH IN THIAMIN *
GRILLED CHICKEN B- NO SUGAR HIGH IN CHOLESTEROL
VERY HIGH IN NIACIN
HIGH IN PHOSPHORUS *
VERY HIGH IN SELENIUM *
HIGH IN VITAMIN B6
GRILLED BEEF B- LOW IN SODIUM
NO SUGAR
HIGH IN NIACIN
VERY HIGH IN SELENIUM *
HIGH IN VITAMIN B6
HIGH IN ZINC
GRILLED SHRIMP A VERY LOW IN SUGAR VERY HIGH IN CHOLESTEROL
HIGH IN DIETARY FIBER
HIGH IN IRON
HIGH IN SELENIUM *
HIGH IN VITAMIN B12
HIGH IN VITAMIN C
FISH STEAKS B VERY LOW IN SUGAR
VERY HIGH IN SELENIUM *
* MANGANESE FACTS
WHAT IS MANGANESE?
Manganese is a mineral that is part of many different enzymes working throughout the body.
MANGANESE REQUIREMENTS
Daily Reference Intakes for Manganese:
- 2.3 mg/day for healthy males
- 1.8 mg/day for healthy females
The Tolerable Upper Intake Level for healthy adults is:
- 11 mg/day
WHAT HAPPENS WHEN MANGANESE INTAKE IS TOO HIGH?
An excessive intake of manganese usually only happens with supplements, it's hard to consume too much from food.
WHAT HAPPENS WHEN MANGANESE INTAKE IS TOO LOW?
Manganese deficiencies are not usually seen, but can cause weight loss, nausea and vomiting, poor growth, and abdominal reproduction.
WHICH FOODS ARE HIGH IN MANGANESE?
Whole grain foods are a good source, as well as, wheat germ, pecans, and other nuts, dried legumes, blueberries and pineapple.
* SELENIUM FACTS
WHAT IS SELENIUM?
Selenium is an important trace mineral that works as an antioxodant, along with vitamin E, to protect cells from damage from substances called free radicals. It also helps regulate the thyroid and is necessary for proper immune system function.
SELENIUM REQUIREMENTS
The RDAs for selenium for healthy adults are:
- 55 micrograms/day for females
- 70 micrograms/day for males
The Tolerable Upper Intake Level for healthy adults is:
- 400 micrograms/day
WHAT HAPPENS WHEN SELENIUM INTAKE IS TOO HIGH?
While selenium toxicity from foods are rare, excessive intake of selenium from supplements can be harmful, and incude fatigue, hair and nail loss, and gastrointestinal disorders.
WHAT HAPPENS WHEN SELENIUM INTAKE IS TOO LOW?
While rare in healthy, well-nourished adults in the US, deficiencies can be seen in parts of the world where there is less selenium in the soil. Symptoms include muscle tenderness, cardiac conditions, red blood cell and pancreatic problems. Deficiencies can be seen in some people in the US who have digestive and absorptive problems, and those on total IV nutrition.
WHICH FOODS ARE HIGH IN SELENIUM?
Brazil nuts, fish, shellfish, meat, eggs, cereal, brewer's yeast, wheat germ and bread.
* THIAMIN FACTS
WHAT IS THIAMIN?
Thiamin is a water soluble B vitamin, also known as vitamin B1. It helps produce energy from carbohydrate on a cellular level, and is very important for nerve conduction and muscle function.
THIAMIN REQUIREMENTS
Thiamin requirements are determined by the total amont of energy and carbohydrate consumed in the diet. The RDAs for healthy are:
- 1.2 mg/day for males
- 1.1 mg/day for females
One note of caution: people who are chronic alcoholics will need more, as alcohol use decreases thiamin absorption into the body.
WHAT HAPPENS WHEN THIAMIN INTAKE IS TOO HIGH?
There are no Tolerable Intake Levels for thiamin. As a water soluble vitamin, the body can excrete excess thiamin you consume.
WHAT HAPPENS WHEN THIAMIN INTAKE IS TOO LOW?
Thiamin deficiencies are no longer common in the US as they were before refined grains were enriched with thiamin and other B vitamins. Chronic thiamin deficiency can lead to a serious condition called "beriberi" which can affect the nervous, cardiovascular, muscular, and gastrointestinal systems. There are two types of beriberi: "wet" and "dry". Wet beriberi appears as swelling, increased heart rate, lung congestion, and heart failure. Dry beriberi is also called Wernicke-Korsakoff syndrome, and is frequently seen in alcoholics. The symptons of dry beriberi are pain, tingling or loss of sensation in the hands and feet, loss of functions of the lower extremities, and potential brain damage. Both types of beriberi are usually caused by alcohol abuse.
WHICH FOODS ARE HIGH IN THIAMIN?
Whole grain and enriched grain foods, and fortified cereals provide most of the thiamin in the US diet; although wheat germ, Brewer's yeast, legumes and organ meats are excellent sources as well.
* PHOSPHORUS FACTS
WHAT IS PHOSPHORUS?
Phosphorus is a critical component of every cell. It works with the B vitamins to generate energy. Phosphorus is necessary for growth of bones and teeth; bones and teeth are 85% phosphorus. It works with sodium and potassium to maintain acid base balance, and assist in muscle contraction, kidney function, heartbeat regulation, and in nerve conduction.
PHOSPHORUS REQUIREMENTS
The RDA for phosphorus for healthy adults is 700 mg/day. The Tolerable Upper Intake Level (UL) for healthy adults is 4000 mg/day; after age 70, the UL drops to 3000 mg/day to reflect the increased likelihood of inpaired kidney function.
WHAT HAPPENS WHEN PHOSPHORUS INTAKE IS TOO HIGH?
Excessively high levels of phosphorus in the blood, although rare, can comboine with calcium to form deposits in soft tissues such as muscle. High levels of phosphorus in blood occur only in people with severe kidney disease or severe dysfunction of their calcium regulation.
WHAT HAPPENS WHEN PHOSPHORUS INTAKE IS TOO LOW?
Generally, phosphorus is never deficient because it is so readily widespread in food. Most diets in the US have adequate amount of phosphorus. Dietary phosphorus deficiency is usually seen only in alcoholics and in cases of near total starvation.
WHICH FOODS ARE HIGH IN PHOSPHORUS?
Phosphorus is found in most foods. Dairy products, meat, and fish are particularly good sources. Phosphorus is in most soft drinks in the form of phosphorus acid, and it is found in many food additives.
