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APPROXIMATE CAORIFIC VALVUES OF COOKED FOOD PREPARATIONS Type Preperation Rice fulka paratha puri bread poha upma

idli dosa khichdi wheat porridge semolina porridge cereal flakes with milk (corn/wheat/rice) plane dal sambhar with gravy dry boiled egg Omlet fried egg mutten curry chicken curry fish fried fish cutlet prawn curry keema kofta curry bajji or pakoda besan ka pura chat (dahi pakodi) chees balls dahi vada vada masala vada masala dosa pea-kachori potato vada sago vada samosa sandwiches (butter 2 tespoon ful) vegetable puffs pizza (cheese and tomato) Quantity for 1 serving 1 cup No 1 No 1 No 1 2 slice 1 cup 1 cup 2 no No 1 1 cup 1 cup 1 cup 1 cup 1/2 cup 1 cup 1 cup 1 cup No 1 No 1 No 1 3/4 cup 3/4 cup 2 big pieces 2 no 3/4 cup 3/4 cup(6 small kofta) 8 no No 1 5 piece 2 no 2 no 2 no 2 no No 1 2 no 2 no 2 no No 1 2 no No 1 1 slice calories (Kcal) 170 80 150 100 170 270 270 120 125 200 220 220 220 100 110 170 150 90 160 160 260 240 220 190 220 240 280 220 220 250 180 140 150 200 380 200 210 200 200 170 200 Type Preperation Quantity for 1 serving 2 tablespoonful 1 tablespoonful 1 tablespoonful 2 pieces 2 pieces 1 piece 1/2 cup 2 no 1/2 cup 1/2 cup 1 teaspoonful 1/2 cup 1/2 cup 25 grams 1/2 cup 1 cup 1 cup 1 cup 1 cup 1 glass (200 ml) 1 glass (200 ml) 1 glass (200 ml) 1 bottle (200 ml) 1 glass (200 ml) 10 no 10 no one fourth one fourth 50 no 1 medium 1 medium 30 no 1 medium 4 pieces 1 medium 1 medium 1 piece 1 piece 1 medium 1 medium 1 piece 1 medium 1 medium 1 medium 1 medium 1 medium 1 medium calories (Kcal) 120 10 60 400 290 270 280 140 280 320 20 160 380 140 200 75 110 180 320 110 75 200 150 60 85 95 130 140 90 65 90 70 50 90 180 40 80 50 80 130 15 30 20 15 25 10 10

Cereals

Pulses Vegetables

Non veg.

coconut / ground nut/ til Chutneys Tomato tamarind (with jaggary) baesan barfi chikki fruit cake rice puttu sandesh Sweets and double ka meetha desserts halwa (kesari) Jelly /jam Custard (caramal) shrikhand milk chocolate Ice cream Tea (2 teaspoon ful sugar + 50 ml tonned milk) coffee (2 teaspoon ful sugar + 100 ml tonned milk) cow's milk (2 teaspoon ful sugar) buffalo's milk (2 teaspoon ful sugar) Beverages lassi (2 teaspoon ful sugar) squash Syrups (sharbat) cold drinks fresh lime juice almonds keshar nuts coconut fresh coconut dry pea nuts apple banana grapes guava jack fruit mango Fresh fruits mosambi / orange pappaya pineaple sapota custard apple water melon (musk melon) beet root carrot cucumber Salads onion radish Tomato Nuts

Savoury snacks

teaspoon = 5 ml tablespoon= 15 ml Cup = 200 ml

ENERGY EXPENDITURE ON VARIOUS PHYSICAL ACTIVITIES (Kcal/hr) Activity Cleaning / Mopping Gardening Watching TV Cycling 15 (Km/hr) Running 12 (Km/hr) 10 (Km/hr) 08 (Km/hr) 06 (Km/hr) 04 (Km/hr) 750 655 522 353 160 348 245 392 180 372 222 204 108 57 132 86 Kcal/hr 210 300 86 360

Walking Badminton Table Tennis Tennis Volley Ball Dancing Fishing Shopping Typing Sleeping Standing Sitting

* Approx. energy expenditure for 60 Kg reference man. Idividuals with higher body weight will be spending more calories than those with lower body weight. Reference woman (50kg) will be spending 5% less calories. Source: Dietary guidelines for Indian, National Institute of Nutrition, hydrabad.

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