Calorie Chart

Calorie Chart Calorie is the unit of measurement that tells us how much energy our body derives from a particular food item. The food that we consume during the day include a variety of nutrients and each nutrient provides different amounts of calories. Many health conscious people are constantly counting and keeping a track of their calorie intake while there are some of us who are totally ignorant to the entire concept. Here is a list of some food items and the number of calories they possess Simple Calorie Chart Food Categories Milk (Cow) Milk (BuffaIlo) Cheese Butter Ghee Apple Banana Grapes Mango Musambi Orange Cooked Cereal Rice cooked Chapatti Potato Dais Mixed vegetables Fish Mutton Egg (Hen) Biscuit (Sweet) Cake (plain) Cake (Rice Chocolate) Dosa (plain)

Measure

Calories

MILK & MILK PRODUCTS 90ml 50 45ml 50 15 gms 50 1 tbsp 50 1 tbsp 50 FRUIT 1 Small 50-60 1/2 Medium 50-60 20 Small 50-60 1 Small 50-60 1 Medium 50-60 1 Small 50-60 CEREAL 1/2 Cup 80 25 gms 80 1 Medium 80 STARCHY VEGETABLES 1 Medium 80 1 Large katori 80 150 gms PROTEIN / MEAT 50 gms 1 oz. 2 pieces COOKED FOOD 15 gms 50 gmss

80 55 75 100 70 135

50 gms

225

1 Medium

120

Dosa (Masala) Pakoras Puri Samosa Vada (Medu) Biryani (Mutton) Biryani (Veg.) Curry (Chicken) Curry (Veg.) Fried Fish Pullav (Veg.) Carrot Halwa JaIebi Kheer Rasgulla Beer Cola Wine

1 Medium 50 gms 1 Large 1 Piece 1 Small MAIN DISH 1 Cup 1 Cup 100 gms 100 gms 85 gms 100 gms SWEET DISH 50 gms 20 gms 100 gms 150 gms BEVERAGES 12 FI. oz 200 ml 3.5 Fl. oz

FOR 100 CALORIES FRUITS Apple 1 large Banana 1 large Berries 1 cup Cherries 1 cup Dates 4 dates Fids ½ fig Grapes 20 grapes Grape-fruit ½ grape-fruit Orange 1 large Peach 3 medium Pear 2 medium Pine-apple 4 medium Plum 4 medium

VEGETABLES Cabbage 2 cups Carrot 4 to 5 Cauliflower small Onion 3 – 4 Peas ¾ cups

250 175 85 140 70 225 200 225 130 140 130 300 100 180 140 150 90 85

Potato 1 medium Reddish 3 Spinach 2 cups Asparagus 20 stalk Tomatoes 2 cups Turnips 1 cup Lettuce 2 heads EGGS Boiled 1 large Poached 1 large Fried 1 small Scrambled¼ cup Omelet 1 egg MEATS Beef 4 slices Chicken ¼ cup Lamb chop 1 small Liver ¾ cup Pork chop ½ chop Bacon 4 small pieces Sausages 2 small Longue 2 small slices FISH Mackerel medium portion Oysters 6 to 12 Prawns 6 to 12 Proot 8 inches trout Sardnes 3 to 6 Plum pudding 1 cube

HEALTH CARE TIPS FOR A HEALTHY LIFESTYLE: The following Health Care Plan can help you to manage your health in a systematic way. The wiser persons will consult their medical practitioners also before starting implementing on the advise in the following pages. As any clinical patient or any specific person may not be advised to follow the system exactly. 1. Time : Start your day at least 3,600 seconds early. At whatever the time you leave your bed, advance it by 60 minutes ( don’t try to locate your calculator, it is 1 hour ). So you need not cut your working time to take care of your health. Take this time partially out of your sleep, TV viewing, gossiping etc. You may manage the things simultaneously with your routine work. Immediately after you leave your bed, take a lot of water, from 1 litre to 1.5 litres approximately.

2. Exercise : If we talk of average people and not sportsmen etc., around 30 minutes of exercise is sufficient to keep your body fit. You may jog, cycle, do aerobics or simply run fast. The idea is to keep the body parts moving and to keep the heartbeat up at least twenty minutes on each day. When we jog or exercise, our pituitary gland get activated. The pituitary gland floods the system with endorphins which are over two hundred times more powerful than morphine. Resulting in putting us on a NATURAL CHEMICAL HIGH from two to five hours. Time invested in exercise is more productive than its investment in getting dressed or likewise. 3. Diet : An average adult needs around 2000 calories per day even if he does not do any physical activity. Every excess of 9 calories gets converted into 1 gram of body fat and vice versa. Example: If my requirement is 2000 calories and I am taking 2900 calories then 900 excess calories will be converted into 100 grams of body fat and alternatively if I take 1100 calories then the short fall of 900 calories will be done right by burning of 100 grams of body fat, automatically. Any human body needs 7 nutrients in his diet viz. Proteins, Fats, Carbohydrates, Minerals, Vitamins, Micro nutrients and Fiber. Proteins build our body. Fats and carbohydrates give us energy to make the body and body parts move. The requirement of each nutrient varies from age to age and occupation to occupation. The children are to grow so they require more proteins as compared to adults. The obese does not need much fats and like wise diabetic patients are to avoid carbohydrates. Do we exactly follow this system. The diabetics, to avoid carbohydrates stop eating all those things which are rich in carbohydrates. But don’t they require other nutrients like proteins, vitamins and minerals? His means they are also not taking other required nutrients. Now what is the conclusion: they should take a diet having all the nutrients but carbohydrates. Similarly obese should have all the diets not containing fats. Skipping food may give them other deficiencies. Concentrate on fresh vegetables, fish, chicken and whole grain cereals and have as much Roughage as possible. 4. Sleep : An average of 5 to 6 hours sleep should be had each night. It is proved that a 30 minutes sleep after lunch also keeps you healthy and makes you more productive in evening hours. Go to bed at the same time each night. Getting enough sleep helps boost your brain power. When you sleep your brain keeps working and your body recharges. Your body has a special kind of “Clock” inside that helps you rise with the sun and go to sleep at night. Drinking soda with caffeine before bed can keep you from sleeping. A warm bath before bed helps you relax. Make sure you are in a quite place at bedtime because noises can keep you awake. Getting enough sleep helps you do your best in whatever you do. Keeping a sleep diary helps you see how well you are sleeping and if you need more sleep. If you don’t get enough rest at night you will be sleepy during the day, and you might miss something really important. During sleep, your brain sorts and stores memories. Eating big meals too close to bedtime can ruin your sleep. You may become too jumpy to sleep if you exercise too close to bedtime. 5. Precautions : We are very much cautious of all our belongings. We don’t let our books wet under rains. We don’t let our clothes get spoiled. We don’t let our jewelry touch acid. We also don’t let our house catch fire. And if we talk of our pets, we do spend a lot of money to keep them healthy. Then why we forget of our health when we smoke. Smoking is injurious to health. The passive smoking is more damaging compared to active smoking. To reduce the ill effects of smoking or to get rid of this bad habit take ginger and squeeze some lemon on it. Let it dry. Take the dried ginger. Sprinkle some rock salt on it and chew it dipped in honey. The other thing you should avoid is excessive intake of alcohol. Alcohol if taken in small quantities may help keeping us fit, subject to our age. Alcohol is considered as very good servant but very bad master. While consuming Alcohol, the following 4 Ds should be kept in mind: D – Dose: The quantity should be small. D - Dilution: It should be properly diluted with water or soda.

D - Duration: It should be consumed in longer time. D – Diet: It should be had with a good eatables. Narcotics: Should we explain its ill effects? It kills you, your mind and your body. Can you give narcotics to your expensive horse or dog. If you are giving yourself any kind of drugs or narcotics, this means you are giving yourself a less value compared to your pets.

How much should you weigh according to your height? This height to weight chart is a guideline to an Adults ideal bodyweight:

Female Height to Weight Ratio Height

Low

Target

High

4' 10"

100

115

131

4' 11"

101

117

134

5' 0"

103

120

137

5' 1"

105

122

140

5' 2"

108

125

144

5' 3"

111

128

148

5' 4"

114

133

152

5' 5"

117

136

156

5' 6"

120

140

160

5' 7"

123

143

164

5 '8"

126

146

167

5' 9"

129

150

170

5' 10"

132

153

173

5' 11"

135

156

176

6' 0"

138

159

179

Male Height to Weight Ratio Height 5' 1" 5' 2" 5' 3" 5' 4" 5' 5" 5' 6" 5" 7" 5' 8" 5' 9" 5' 10" 5' 11" 6' 0" 6' 1"

Low 123 125 127 129 131 133 135 137 139 141 144 147 150

Target 134 137 139 142 145 148 151 154 157 160 164 167 171

High 145 148 151 155 159 163 167 171 175 179 183 187 192

6' 2" 6' 3"

153 157

175 179

197 202