Health Calorie Chart

A handy guide to take the guesswork out of counting calories plus sample meal plans to help you drop pounds f-a-a-s-t.

A 1

Dieter’s Manual

f there’s one thing even the most casual dieter knows for certain, it is the importance of keeping a daily track of the calories he takes in. Unfortunately, this is easier said than done. Reason: The paucity of reliable data on the caloric values of Indian foods. There are several factors responsible for this dietary roadblock: (a) the lack of significant research in the area of food analysis; (b) the fact that, unlike the West, where most of the population relies on ready-to-serve meals or packaged foods that have been calibrated down to the last decimal, we are still a people that relies on home cooking (think: a 1000 permutations, combinations and as many caloric values for a single dish!); (c) again, unlike the West, where government policy makes it compulsory for food manufacturers and restaurateurs to reveal caloric data, no such rules bind our food sellers... And so on and so forth. Given this sad state affairs, you can understand the dieter’s dilemma. How is he supposed to stay within his prescribed dietary limits if, say, he can’t even guess at what a breakfast of idli-sambar or a dinner of dabba gosht and parathas could bring in, energy wise? Sure, there are dozens of little booklets in the market aimed at the dedicated dieter that list foods and their caloric values, but a close analysis of these typically reveal that they are the works of charlatans. Following a diet based on such unreliable data can have serious consequences on someone who is watching his weight for health reasons. (But even the casual dieter can be unpleasantly surprised to learn that a daily intake of a

mere 100 extra calories a day could mean atleast 10 pounds of additional baggage at the end of the year.) Since readers of Health & Nutrition have long been clamouring for the caloric data of Indian foods, we went back to a little manual published over 10 years ago by the College of Home Science, Nirmala Niketan for material. As far as we know, barring a few minor blips, the Calorie Counter is one of the most reliable and painstakingly researched compendium of its kind. (The National Institute of Nutrition, Hyderabad, has also brought out a similar booklet, but on a more limited scale.) The following special section that the college has kindly permitted Health & Nutrition to reproduce, is an excerpt from the manual, and provides not only a comprehensive list of caloric values of common Indian foods, but also menu plans to help dieters lose weight. Follow their advice and you’ll know that you’re on the right track! Note: The Calorie Counter also has recipes for all the foods it has listed, so it’s worthwhile to get hold of a copy if you can!

6

THE DIET PRESCRIPTION

o lose weight and to maintain the loss over the long term, dieticians recommend that you attempt to drop no more than half a kg a week (anything more will require a doctor’s supervision). Men are therefore advised to get atleast 1800 calories per day, while women can get by with 1400 calories. The following diet plan has been based on these figures and is conveniently divided into 3 meals and one snack. A midmorning or late night snack, may also be included provided the calories are adjusted with the nearest main meal.

Breakfast Lunch Tea Dinner

400 500 350 550

cals Breakfast cals Mid morning cals OR Lunch cals Tea Dinner

400 100 500 300 500

cals cals cals cals cals

For women, the 1400 cal diet prescription may be similarly divided as follows: Breakfast 350 cals Breakfast 300 cals Lunch 400 cals Lunch 350 cals Tea 250 cals OR Tea 250 cals Dinner 400 cals Dinner 400 cals Late night 100 cals The diet prescriptions mentioned above however have to be further individualised from person to person.

Menus have been worked out for 300-400 cal. meals. Caloric value of average portions of many Indian dishes have been worked out for quick reference. It is important to remember that these values will change according to the amount of fat used in cooking and also the use of ingredients such as coconut, nuts and cream. CALORIE COUNTING Substitution of one food for another is possible in each of the suggested menus but the new food chosen should preferably be from the same group and contain approximately the same number of calories. The ‘Calorie Counter’ is provided to help in this calculation. The 100 calorie exchange list makes it easier still.

SUGGESTED MENUS

Breakfast 1. Bread Boiled egg Orange Skim milk

1 slice 1 1 1c

20g 50g 100g 150g

2. Cornflakes Milk (cows) Sugar Apple

1c 1c 2tsps. 1

25g 150g 10g 100g

94 101 40 59 —— 294

3. Bread Butter Cheese Tea

2 slices 1tsp 1cube 1tsp sugar

40g 5g 25g 5g

4. Idli Sambhar Milk

2 1cup 1c

98 36 87 31 —— 258 130 100 101 —— 301

90g 150g 150g

300 — 400 cals 49 87 48 29 —— 213

Breakfast 5. Dosai Chutney Coffee+sugar

1 2 tbsps 1c

6. Toast Scrambled egg Banana Tea+sugar

2 slices 1 1 1c

7. Porridge (oats) Milk Sugar Papaya

1c 1c 1tsp 1 / 3 med.

8. Upma Fruit (orange) Milk

1c 1 1c

50g 50g 5g

300 — 400 cals 135 100 54 —— 289

100g 5g

98 101 116 37 —— 395

5g 100g

100 144 20 32 —— 253

90g

220 50 101 —— 371

Breakfast 9. Bread Cottage cheese (cow’s milk) Bacon (grilled) Tea

10.Pancakes* Butter Apple Tea

11. Cauliflower paratha stuffed (small)* Curds Tea

300 cals 98

2 slices

2. Chapati Dal (thick) Cauliflower with green peas Salad Dahi

100 166

¾c 2 small tomatoes 1c

125 20 100 —— 511

2 tbsps 1 strip 1c

20g

53 48 37 —— 236

2 1 tsp 1 1c

100g 5g

160 36 59 37 —— 292

3. Phulka Usal (moong) Doodhi raita Salad (tomato) Beans foogath

2 /3 c 1c

90g 100g

160 60 37 ——

4. Tomato rice Cucumber raita Vegetable cutlet Roasted papad

1c 1c 1 1, large

5. Kichdi Kadhi (pakoda) Tomato & onion salad

1c 1c

168 152

75g

23 —— 343

1 100g 50g

147 127 25 —— 299

2

100g

329

6. Tandoori roti Mutton Rogan Josh Onion salad & lime

Breakfast 12.French toast Pineapple (raw) Coffee

2 1c

2 slices ¾c 1c

13.Puffed wheat Skim milk Banana Coffee

1c 1c 1 1c

14.Dalia Milk (standardised) Sugar Fresh figs

1c 1c 1tsp 2

* Use minimum fat in cooking. Lunch or Dinner 1 Rice 2c Sambar 1c Cabbage foogath 1c Salad (tomato & cucumber) Curds 1c

100g

14g

250 -- 300 cals 220 46 54 —— 320 53 29 116 54 —— 252 102 120 20 37 —— 279

130g 50g

300 — 500 cals 200 100 104 9 100 —— 513

4 1c ½c 1 ¾c

7. Chapathis (no fat) Mutton kofta curry Mixed veg. salad

2 1c

8. Rice Chicken vindaloo Carrot raita

1c ½c 1c

Lunch or Dinner 9. Fish bake Mixed veg. salad Bread

1 slice

70g 50g

200 120 65 10 75 —— 470

45g 10g

178 71 140 29 —— 418

130g 100g

80g 100g

100 243 24 —— 367 100 170 59 —— 329

300 — 500 cals\ 80g 212 100g 24 20g 49 —— 285

PULSES AND LEGUMES Each of these supplies 100 kcal. You can have 2-3 exchanges each day. Dal (cooked) Legume/Usal Varan

1 katori 1 katori 1 katori

NUTS AND OILSEEDS 10. Mutton cutlets Tomato & cucumber salad Bread

11. Lime rice Vegetable stew Tomato chutney

12. Vegetable pulav Carrot raita Pear

13. Khakra Doodhi with chana dal Tomato raita

14. Grilled chicken Beetroot Cauliflower (steamed) Bread Pear

2

170g

337

1 slice

100g 20g

17 49 —— 403

1c ¾c

1c 1c 1

2

135g 115g 50g

150g 100g 100g

30g

1c 1c

1 leg ½c ½c 1 slice 1, small

185 75 39 —— 299 193 59 56 —— 308 180 115 50 —— 345

100g

20g 50g

199 34 15 49 56 —— 353

Note that in diets 4, 5, 8, 9 & 12 the rice has been limited to 1 cup only.

The 100 Calorie Exchange Calorie counting becomes very quick and easy when working with units of 100 calories. The 100 calorie portions of food listed below are based on average caloric values. They are useful to gauge quickly the calorie value of a meal. 1 Exchange = 100 cals

CEREALS Each of the following provides 100 kcal. You can have 6-12 exchanges/ servings each day (depending on age, sex and physical activity). Rice (cooked) Bread Rava Upma Chapati Phulkas Puris Rice Flakes (Poha)

1 katori 1½ big or 2 small slices 1 katori 1 2 4-5 1 katori

Each of these gives 100 kcal. Groundnuts/Cashewnuts/Til/ Almonds/Pistas Fresh Coconut (grated)

1 handful ¼ katori

VEGETABLES Each of these provides 25-30 kcal. You can have 2 or more exchanges each day. Veg. A Veg. B Veg. C

(Dark Green Leafy Vegetables) (Ladies Finger, Brinjal or any other Vegetable) (Carrot, Beetroot) (Potato, Sweet Potato)

1 katori 1 katori ½ katori ¼ katori

FRUITS Each of these supplies 50 kcal. You can have 1-2 exchanges each day. Guava Apple Orange Banana Mango Chickoo Fruit Juice (unsweetened)

1 medium 1 medium 1 medium ½ 1 small 1 ½ glass

MILK AND MILK PRODUCTS Each of these gives you 100 kcal. You can have 2 or more exchanges each day. Full Milk or Standard Milk (Unsweetened) 1 glass Curds 1 katori Cheese/Paneer 1 cube

MEAT

MENU PLANNING

Each of these gives you 100 kcal. You can have 1 exchange each day.

The 100 calorie exchange list makes selection of menus of fixed calorie value very simple. Taking one exchange from each group, the following menus are possible.

Poultry or Fish Meat/Beef muscle Mutton/Egg

1 serving 1 serving 1 serving

FAT Each of these gives you 100 kcal. You can have 2-3 exchanges each day. Ghee/Vanaspati/Oil Butter

2 tsps 3 tsps

SUGAR Each of these gives you 100 kcal. You can have 1 exchange per day. Sugar/Jaggery Honey

5 tsps 2 tsps

WEIGHTS AND MEASURES 1 tsp 1 tbsp 1c / katori 1 measuring cup (std.) 1b 1g

= = = = = =

5 ml. 3 tsp. 1 teacup 240 ml. 1 bottle 1 glass

= = = = =

15 ml. 150 ml. 8 ozs. 200 ml. 200 ml.

1 1 1 1 1 1

cereal exchange meat or dal exchange vegetable exchange fat exchange milk exchange fruit exchange

100 cals. 100 cals. 50 cals. 50 cals. 100 cals. 50 cals. ———— 450 cals.

One can choose any one food from each exchange. e.g. ä Rice or chapati or paratha or pulav ä Dal or sambar or meat or fish ä Vegetable ä Curds ä Fruit ä Fat (used in cooking). However to keep to the 450 cals per meal, the amounts specified for each food must be strictly maintained — e.g. 1c rice or 1 large chapati or 2 small phulkas or ½ paratha. Since 1 fat exchange = 5 gms., the amount of fat used in cooking is minimum. This may be increased slightly if skim milk is substituted for whole milk. It is important to consume foods from each group in order to ensure a balanced meal.

CALORIC VALUE OF PREVALENT INDIAN FOODS

Caloric value of commonly used Indian foods have been calculated according to estimated average servings. Portion size has been estimated according to number of pieces or volume in terms of 1 tea cup or 1 medium katori = 150 ml. The weights given are for edible portion only, after cooking. It must be noted that caloric values vary greatly, according to size and density of each piece and the amount of fat used in cooking. In the following calculations, amount of fat per person varies generally between 5-10 gms. for each recipe. Estimation of meat per person varies from 50-100 gms. depending on the type of recipe, 50 gms. in gravies and curries and 100 gms. in dry preparations such as roast or cutlets. The use of coconut, nuts and cream will also change caloric values considerably. Calculations of one’s dietary intake is not intended to be a mathematical exercise. It is safe to assume a caloric variation of 25-50 calories on most combination recipes. It is therefore an unnecessary waste of time to calculate calories to the last decimal place. The calorie counter helps one to judge at a quick glance the energy value of the food one takes. It also helps to judge portion size more accurately. All too often, we eat too much without being aware of it. A daily record of the food one takes, the amount consumed and place, is very helpful to accurately estimate what one is eating, how much and where it is consumed. e.g.

Bed Tea Pea Nuts Ice Cream

1c 2 tbsps. 1c

7 a.m. T.V. 9 p.m. Cinema 7 p.m.

This can be calculated to give the average caloric intake per day. A seven-day record is more accurate if one has the

patience since weekend eating is usually different from the week day pattern of eating.

RECIPE LIST SOUPS RECIPES Chicken soup Clear vegetable soup Green pea soup Lentil soup Minestrone soup Mutton soup Sweet corn and chicken soup Tomato soup

HOUSEHOLD MEASURE 1c

WT/VOL K.CALS 230 gms

465

1c 1c 1c 1c 1c

180 246 210 260 215

gms gms gms gms gms

178 109 73 176 99

1c 1c

220 gms 145 gms

170 46

PULSE PREPARATIONS RECIPES Amti Channa masala Chole puri

CEREALS AND CEREAL PRODUCTS RECIPES Bisi bele huli anna Chicken fried rice Chinese vegetable fried rice Coconut rice Curd rice Fried rice (plain) Green pea pulav Khichda Lemon rice Masoor biryani Mutton biryani Navratan pulav Prawn pulav Puliyodarai Sabudana khichadi Sontho Spanish rice Vegetable biryani Vegetable pulav

HOUSEHOLD MEASURE

WT/VOL K.CALS

1c

190 gms

304

1c

100 gms

228

1c 1c 1c

105 gms 115 gms 135 gms

148 379 433

1c

120 gms

208

1c 1½ c 2c 2c 2½ c 3c 2c 1c 1c 1c 1c 1c 1½ c

230 gms 450 gms 293 gms

260 727 400 359 638 650 421 462 324 384 731 236 404

245 400 162 130 169 272 375 230 200

gms gms gms gms gms gms gms gms gms

BREAD/CEREAL PREPARATIONS RECIPES Batura Chapati Dinner rolls Jowar roti Khakra Masala puris Methi thepla Missi roti Nan Onion dosa Onion puris Rava dosa with chutney Spinach puris Stuffed parathas (cauliflower) Stuffed parathas (mince) Thalipeeth American chopsuey Baked tomato cheese macaroni Vegetable noodles

HOUSEHOLD MEASURE 1 2 1 1 2 3 (medium) 2 2 1 1 4

WT/VOL K.CALS 70 93 90 83 36 50 40 66 40 35 45

gms gms gms gms gms gms gms gms gms gms gms

325 203 378 186 102 233 178 281 129 157 191

2 3

325 gms 50 gms

193 214

2

93 gms

202

2 1

48 gms 132 gms

337 448

2½ c

405 gms

459

1c 1c

180 gms 238 gms

285 235

Dal Dhokli Drumstick amti Gatte ki sabji Kadhi Khatta moong Kokum kadhi Maa ki dal Makhani dal Mandra Masoor dal Moong dal fry Moong usal Panchkuti dal Pithla Sambhar Tomato rasam Tur dal palida+pulav Varan (thick)

HOUSEHOLD MEASURE 1c 1c 2 puris + 1¼ c Chole 1c 1c 1c 1c 1c 1c 1c 1¼ c 1c 1c 1c 1c 1c 1c 1c 1c ½ c + 1¼ c ¾c

WT/VOL K.CALS 120 gms 154 gms 82 gms+ 377 gms 105 gms 150 gms 148 gms 50 gms 150 gms 85 gms 146 gms 125 gms 177 gms 140 gms 150 gms 106 gms 141 gms 117 gms 120 gms 130 gms 80gms+155 gms 124 gms

124 231 453 238 83 275 170 187 54 92 203 388 254 171 279 110 102 209 156 306 112

VEGETABLE PREPARATIONS RECIPES Aloo mutter Avial Banana kofta curry Banana vegetable Baingan Bharta Bitter gourd fry Brinjal and arbi bhaji Brinjal curry Brown vegetable stew Cabbage fugath Cauliflower and peas vegetable Colocassia bhaji Doodhi kofta curry Doodhi with channa dal Drumstick amti Dum aloo Dum cauliflower French bean fugath French fries Hindustani dudhi bhaji Jami kand Kashmiri dum aloo Kuttu Lady finger fugath Lady finger vegetable Masala arbi Masala brinjal

HOUSEHOLD MEASURE 1c 1c

WT/VOL K.CALS 59 gms 150 gms

41 86

1¼ c

170 gms

229

1½ c 1c 1c

165 gms 170 gms 40 gms

329 327 347

1c 1c

195 gms 305 gms

141 215

1c 1c

265 gms 155 gms

286 420

1c 1c 1c

116 gms 172 gms 150 gms

111 124 153

1c 1c 1c 1c 1c ¾c

120 150 125 195 100 43

gms gms gms gms gms gms

139 83 171 47 102 415

1c 1c

185 gms 115 gms

202 239

1c 1½ c 1c

195 gms 220 gms 133 gms

814 252 205

1c 1¼ c 1½ c

85 gms 170 gms 180 gms

277 248 335

Moghlai alu Palak paneer Paneer in white gravy Paneer masala Paneer with potato masala Pav bhaji Potato shaak Puri potato bhaji Rasdar aloo Royal malai kofta Sai bhaji Shahi paneer Sindhi curry Stuffed brinjals Stuffed tomato Stuffed tondli Undhiya Vegetable jhalfrani

1c 1c

180 gms 160 gms

328 165

¾c 1c

115 gms 260 gms

187 421

160 50 112 100 150 150

597

1c 2 pav+ 1c bhaji 1c 1c 1c 1 kofta + 1 cup gravy 1½c ¾c 1c 1c 1c 1c 1c 1c

gms gms+ gms gms gms gms

415 gms 238 gms 95 gms 150 gms 200 gms 250 gms 106 gms 161 gms 98 gms

269 165 546 125 174 185 263 61 146 152 297 501 159

SALAD, CHUTNEYS AND RAITAS RECIPES Boondi Raita Carrot Raita Chicken Salad Cucumber and Tomato Salad Russian Salad Sprouted Moong + Cabbage Koshimbir Tomato Pachdi Tomato Sauce

HOUSEHOLD MEASURE 1c 1c 1c

WT/VOL K.CALS 145 gms 115 gms 130 gms

169 68 353

1c 1c

60 gms 115 gms

12 517

1c 1c ¼c

130 gms 124 gms 40 gms

180 112 50

CHUTNEYS Coconut Chutney Coriander Chutney Date Chutney Green Tomato Chutney Groundnut Chutney Ripe Tomato Chutney Spinach Chutney

1 tbsp ½c 1 tbsp

20 gms 25 gms 25 gms

83 72 63

1 tbsp

20 gms

55

1 tbsp

15 gms

75

1 tbsp

30 gms

40

2 tbsps

25 gms

14

MEAT, FISH AND EGG PREPARATIONS RECIPES

HOUSEHOLD MEASURE

Akuri 1c Beef Roast 1c Beef Xacuti 1c Brain Masala 1c Butter Chicken ½c Chicken Chops 2 pieces Chicken Curry 1c Chicken Fricasse 2c Chicken Fry 2 pieces Chicken Pie 1c Chicken Roast 1 leg piece Chicken Salad 1c Chicken Souffle 1c Chicken Xacuti 1 piece chicken + ½ c gravy Chilli Prawns ¾c Dabba Ghost 1c Egg Curry 1c Egg Masala 1c Egg Vindaloo 2 eggs + ½ c gray 2 pieces fish + 1 c gravy Fish Curry Fish Cutlets 2 pieces Fish Toast Fried Fish 1 piece Fried Fish in Bread crumbs 1 piece Kadai Chicken 1c Kentucky Fried Chicken 2 pieces Kheema Curry 1c Kidney Curry 1c Malai Chicken 2c Mince and Potato Chops 1 piece Murg Masalum 1c Mutton Do Pyaza 1c Mutton Egg Chop 2 pieces Mutton Korma 1¼c Mutton Rogan Gosh 1c Mutton Samosa 2 pieces Palak Chicken 1c Patra Ni Machi 1 piece Pork and Beef Rolls 1 roll Pork Vindaloo 1½c Prawn Curry 1c Prawn Cutlets 2 pieces Prawn Patia 1c Prawn Pulav 2c Seekh Kabab 1 piece Shikam Puri Kabab 2 pieces Stew 1c Stuffed Omelette 1 Stuffed Omelette Toast 1 piece Tomato Masala Mutton 1c

WT/VOL

K.CALS

130 160 150 180 185 100 205 340 130 145 55 130 100

gms gms gms gms gms gms gms gms gms gms gms gms gms

317 221 370 716 694 230 443 483 241 266 81 353 188

175 87 156 70 138 75 204 90 53 23

gms gms gms gms gms gms gms gms gms gms

347 195 394 175 144 291 165 280 174 33

110 gms 195 gms

291 439

106 100 128 295

gms gms gms gms

512 199 433 355

87 130 134 90 200 138 52 75 87 122 120 60 66 127 162 55 120 164 80 96 167

gms gms gms gms gms gms gms gms gms gms gms gms gms gms gms gms gms gms gms gms gms

230 317 254 269 189 193 326 87 303 159 388 104 265 222 421 141 103 114 127 168 274

SNACKS

SWEETS AND DESSERTS RECIPES Adirasam Apple Pie Banana Pak Basundi Besan Ladoo Bread and Butter Pudding Bread Halva Carrot Halva Chocolate Mousse Chocolate Pudding Chocolate Coconut Barfi Coconut Karanji Custard with Fruit Salad Dalia Ladoo Date Rolls Dudhi Halva Dudh Pak Eve’s Pudding Falooda (China Grass Pudding) Fruit Salad Gud Papdi Kaju Puri Kaju Rolls Khiran Koicalta Kopra Pak Malai Kulfi Malpua Mango Ice-cream Marzipans Mohanthal Murmura Chikki Nankatai Nougat Souffle Orange Soufle Pancakes with Lime and Sugar Peanut Ladoo Phirni Pongal Potato Halva Puran Poli Rabadi Rasgullas Rava Sheera Rice Kheer Sandesh Savaiya Seer Kurma Shahi Tukre Shrikand Steamed Modak Stuffed Bananas Sweet Sakarpara Til Ladoo

HOUSEHOLD MEASURE

WT/VOL K.CALS

2 pieces 1/6th pie 1 piece 1c 1 piece

148 84 138 216 41

gms gms gms gms gms

532 278 421 513 317

1 piece 1 piece 1c 1c 1 piece 1 piece 2 pieces 2 pieces

83 75 135 90 59 20 60 140

gms gms gms gms gms gms gms gms

706 215 461 158 302 140 314 538

1c 2 pieces 1 piece ¾c 1 ½ piece 1c

70 34 90 170 64

gms gms gms gms gms

253 370 176 234 559 120

152 140 49 50 28 195 131 115 75 40 70 20 85 14 90

gms gms gms gms gms gms gms gms gms gms gms gms gms gms gms

250 225 283 153 166 411 345 305 208 342 147 92 121 71 300

104 gms 100 gms

282 212

80 88 150 100 165 100 191 80 120 153 20 60 167 200 106 53

gms gms gms gms gms gms gms gms gms gms gms gms gms gms gms gms

235 496 403 402 335 544 726 387 252 347 89 521 311 482 466 244

123 gms 50 gms 40 gms

467 335 209

1 piece 1c 3 pieces 2 pieces 2 pieces 1c 2 pieces 3 pieces 1 kulfi mould 1 piece 1 kulfi mould 1 piece 2 pieces 1 piece 2 pieces 1 triangular piece 3"x3"x3" 1c 2 pieces 1 piece 1c ½c 1c 2 1 1/4c 2 pieces 1c 1c 3 pieces 1 serving 1¼c 1½c 1c 1 piece ½ banana + ½ filling 12-15 pieces 2 pieces

RECIPES Akuri Alu Pattice Amiri Khaman Appam Bread Rolls Cornflakes Poha Corn Croquettes Coriander Muthia Dudhi Muthia French Fries French Toast Khandvi Masala Peanuts Mathri Misal Mutton Frankie Mutton Samosa

HOUSEHOLD MEASURE 1c 2 pieces 1½c 1 2 pieces ¾c 1c 2 pieces 1 roll 3 pieces ¾c 2 pieces 7 pieces ¾c 6 pieces 1c 1 2 pieces

WT/VOL

K.CALS

130 120 93 62 145 50 102 80 107 90 43 114 45 32 54 70 90 52

gms gms gms gms gms gms gms gms gms gms gms gms gms gms gms gms gms gms

317 275 474 117 394 290 318 232 483 209 415 112 129 214 291 136 367 326

58 125 41 85 76 44 93 140 35 102 46

gms gms gms gms gms gms gms gms gms gms gms

315 376 225 214 203 119 178

PAKODAS Onion Pakodas Paneer Pakodas Peanut Pakodas Patra Pea Kachori Potato Bakarwadi Potato Poha Potato Tikkis with Tamarind Chutney Punjabi Samosas Quick Samosas

8 8 3 4 2 2

pieces pieces pieces pieces pieces pieces 1c 2 pieces+ ½c 2 pieces 5 pieces

240 518 127

SANDWICHES RECIPES Chicken Sandwich Chutney Sandwich Potato and Cheese Sandwich Tomato Sandwich Tomato, Cucumber, Cheese Sandwich Sandwich Dhokla Scones Sela Bread Sev Spicy Shankarpara Tomato Omelette

HOUSEHOLD MEASURE 1 1 1 1 1 10 pieces 2 pieces 2c 1c ¾c 1

WT/VOL

K.CALS

40 gms 30 gms

301 181

260 gms 100 gms

459 373

241 250 135 140 66 50 77

346 258 425 327 358 119 151

gms gms gms gms gms gms gms

DRINKS (HOME MADE) RECIPES

HOUSEHOLD MEASURE 1c 1c 1c

Chickoo Milkshake Egg Flip Tea

WT/VOL K.CALS 200 ml 160 gms 150 gms

180 272 54

HOT BEVERAGES RECIPES

VADAS RECIPES

HOUSEHOLD MEASURE Batata Vada 3 pieces Dahi Vada 2 pieces Medu Vada 2 pieces Mixed Dal Vada 2 pieces Sabudana Vada 3 pieces Vegetable Cheese Toast 2 pieces Vegetable Upma 1¼c Welsh Rarebit 2 pieces

WT/VOL K.CALS 88 215 95 50 105 140 160 240

gms gms gms gms gms gms gms gms

419 181 218 198 327 308 256 869

BISCUITS (HOME MADE) RECIPES Butter Cookies Chocolate Brownies Custard Tarts

HOUSEHOLD MEASURE 1 piece 1 piece 1 piece

WT/VOL 20 gms 78 gms 40 gms

K.CALS 100 477 327

BRITANNIA PRODUCTS VARIETY Anytime Circus Coconut Crunchees Cream Cracker Delite Digestive Gingernut Glucose-D GoodDay Butter GoodDay Cashew Marie Milk Bikis Nice Petite Beurre Snax Thin Arrowroot Top Malt Bisk Bourbon Choc. Cream Orange Cream Elaichi Cream

CALORIC VALUE PER BISCUIT 31 27 42 38 40 37 47 30 53 52 26 35 32 31 15 26 29 31 63 45 45

PARLE PRODUCTS VARIETY Gluco (Parle-G) Monaco Krackjack Cheeslings

CALORIES/100 gms 444 495 495 475

Bournvita in milk (1 tsp. sugar) Bournvita Cocoa Cocoa in milk (2 tsp. sugar) Coffee with milk (1 tsp. sugar) Coffee (instant) in milk (1 tsp. sugar) Complan Horlicks (15 g + 10 g sugar in milk) Horlicks Lactodex Tea (25 ml milk 1 tsp sugar) Viva

HOUSEHOLD MEASURE

WT/VOL K.CALS

1c 2 tbsp 1 tbsp

150 ml 30g 6g

201 120 26

1c

150 ml

166

1c

150 ml

54

1c 1 tbsp

150 ml 15 g

141 80

1c 2 tbsp 2 tbsp

150 ml 30 g 30 g

196 110 115

1c 2 tbsp

150 ml 30 g

37 125

ALCOHOLIC BEVERAGES RECIPES Beer (light) 4.5% alcohol Beer (lager) Gin Rum Sherry Whisky Wine (red)

HOUSEHOLD MEASURE ½ bottle 1 glass 1 peg 1 peg 1 wine glass 1 peg 1 wine glass

WT/VOL K.CALS 375 240 50 50 50 50 50

ml ml ml ml ml ml ml

151 98 35 135 84 135 40

PARLE PRODUCTS BRAND NAME

VOLUME/PACK

Gold Spot Thumsup Limca Citra Frooti Appy

250 250 250 250 200 200

ml ml ml ml ml ml

BRIX

12.0 10.4 10.2 10.5 15.0 14.0

APPROX. CALORIE VALUE PER 250 M.L. BOTTLE 120 104 102 105 120 112

CAKES AND PASTRIES RECIPES

HOUSEHOLD MEASURE Black Forest 1 piece Bright Fruit Cake 1 piece Cucumber Cake 1 piece Devil’s Food Cake 1 piece Eggless Chocolate Cake 1 piece Mawa Cake 1 piece Pineapple upside down 1 piece

WT/VOL K.CALS 56 gms 54 gms 3"x3"x3" 30 gms 6.5x5x3 cms 86 gms 40 gms

301 240 330 102 273 295 242