Using the food charts  
  Important basics
  Fat-soluble vitamins  
Water-soluble vitamins  
  Elements  
  Others  

- Important Basics Food Charts -

2:  W A T E R:

Water is perhaps the most essential of nutrients since we can do without it for only a short time - days at the outside. This is because, without an adequate flow of urine, waste products would build up in the body, and with the absence of moisture loss it would not be possible to regulate body temperature. However, we can obtain water from a number of sources, as can be seen by reference to Figure 18. Water may be taken as a beverage and as part of food; water is produced in our body cells following the metabolism (chemical breakdown) of fat, alcohol, protein and carbohydrate. Food usually provides more than half our daily water requirement.

The more water a food contains, the less energy dense it is, that is, water-rich foods have few kilocalories (or kilojoules) per 100 grams.

The need for water is influenced by environmental conditions. For example, in a hot climate a great deal of water can be lost not only as sweat, but also in expired air.

Making water supplies hygienic has contributed greatly to human health. More recently, the addition of fluoride to water supplies deficient in it has reduced dental decay. In Australia, nutritionists are encouraging people to drink water in preference to other beverages and to drink it in adequate amounts in dry conditions and with increased physical activity. It is sensible to have four or five glasses of 200 millilitres each day; by so doing, less energy and alcohol will be consumed. With that much water you'll be less thirsty for alcohol, coffee and other beverages and probably eat less food. Fluoride intake will be improved for many. Urine flow will increase and the risk of kidney stones decrease.

WATER INTAKE

Safe and adequate daily intake of water:

ALL SOURCES
(Millilitres)
DRINKS
Adult in a temperate climate 2500 1000
(800-1600)
Adult during exercise and thermal stress up to
9000-10000
up to
6000-7000

Toxic level of intake

It is a most unusual event to be able to overload the body with water by drinking too much. The body compensates by increasing urine output. However, there can be an accumulation of body water in certain disease states. Occasionally, for psychological reasons, over-consumption of water does occur.


Important Basics
- Energy
Water
- Dietary Fibre
- Protein
- Phenylalanine
- Carbohydyrate
- Fat
- Cholesterol
- Saturated and Unsaturated Fat
- Alcohol

 

WATER Food Charts:

 

WATER:
beverages

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BEVERAGES

Water grams per 100 grams

beverages%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

WATER:
cereals/cakes

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CEREALS, BISCUITS, CAKES, DESERTS

Water grams per 100 grams

cereals%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

WATER:
cereals/cakes

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

WATER:
egg & cheese
dishes

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EGG AND CHEESE DISHES

Water grams per 100 grams

 

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WATER:
fats/oils

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FATS AND OILS

Water grams per 100 grams

 

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WATER:
fish/seafood

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FISH AND OTHER SEAFOODS

Water grams per 100 grams

seafood%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

WATER:
fruit

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FRUIT

Water grams per 100 grams

fruit%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

WATER:
fruit

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fruit%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

WATER:
meats

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MEAT AND MEAT PRODUCTS

Water grams per 100 grams

meat%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

WATER:
meats

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  bottom

meat%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

WATER:
milk products

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MILK AND MILK PRODUCTS

Water grams per 100 grams

 

milk-cheese%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

WATER:
nuts

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NUTS

Water grams per 100 grams

nuts%20icon
 

WATER:
sauces

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SAUCES AND CONDIMENTS

Water grams per 100 grams

sauces%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

WATER:
soups

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SOUPS (as served)

Water grams per 100 grams

 

soups%20icon
 

WATER:
sugars

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SUGARS, JAMS AND SPREADS

Water grams per 100 grams

 

sugars%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

WATER:
sweets

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SWEETS

Water grams per 100 grams

 

 

 

WATER:
vegetables

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VEGETABLES

Water grams per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

WATER:
vegetables

top
  bottom

vegetables%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

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