Health Topics
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Healthy Living
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Calorie Sheet of Common Food Items
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B Positive Content Team
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Tips
- Follow the calorie sheet for a balanced diet
- Your maximum calorie intake should not exceed your current weight in kgs.x24
- If you are to lose weight, do an hour’s walking daily and reduce your calorie intake to between 1000-1500 calories a day.
- Do not reduce your calorie intake by more than 500 calories a day from your maximum intake, e.g.: Weight: 80 kg, Maximum Calorie Intake: 80 X 24 = 1920, Prescribed Reduction = 1920-500 = 1420 calories.
- Daily intake should never go below 1000 calories
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| Item |
Quantity |
Calorific Value (apx.)
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Breakfast
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| Egg boiled |
1 |
80 |
| Egg Poached |
1 |
80 |
| Egg Fried |
1 |
110 |
| Egg Omelet |
1 |
120 |
| Bread slice |
1 |
45 |
| Bread slice with butter |
1 |
90 |
| Chapati |
1 |
60 |
| Puri |
1 |
75 |
| Paratha |
1 |
150 |
| Subji |
1 cup |
150 |
| Idli |
1 |
100 |
| Dosa Plain |
1 |
120 |
| Dosa Masala |
1 |
250 |
| Sambhar |
1 cup |
150 |
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Lunch/Dinner
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| Cooked Rice/Plain |
1 cup |
120 |
| Cooked Rice/Fried |
1 cup |
150 |
| Chapati |
1 |
60 |
| Puri |
1 |
75 |
| Paratha |
1 |
150 |
| Nan |
1 |
150 |
| Dal |
1 cup |
150 |
| Sambhar |
1 cup |
150 |
| Curd |
1 cup |
100 |
| Curry/Vegetable |
1 cup |
150 |
| Curry/Meat |
1 cup |
175 |
| Salad |
1 cup |
100 |
| Papad |
1 |
45 |
| Cutlet |
1 |
75 |
| Pickle |
1 tsp |
30 |
| Soup/Clear |
1 cup |
75 |
| Soup/Heavy |
1 cup |
75 |
| Fruit |
1 helping |
150 |
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75 |
| Beverages |
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| Tea/Black/without sugar |
1 cup |
10 |
| Coffee/Black/without sugar |
1 cup |
10 |
| Tea with milk & sugar |
1 cup |
45 |
| Coffee with milk & sugar |
1 cup |
45 |
| Milk without sugar |
1 cup |
60 |
| Milk with sugar |
1 cup |
75 |
| Milk with sugar, Horlicks |
1 cup |
120 |
| Fruit Juice, concentrated |
1 cup |
120 |
| Soft Drinks |
1 bottle |
90 |
| Beer |
1 bottle |
200 |
| Soda |
1 bottle |
10 |
| Alcohol neat |
1 peg, small |
75 |
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| Miscellaneous & North Indian |
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| Porridge |
1 cup |
150 |
| Jam |
1 tsp |
30 |
| Butter |
1 tsp |
50 |
| Ghee |
1 tsp |
50 |
| Sugar |
1 tsp |
30 |
| Biscuit |
1 |
30 |
| Fried Nuts |
1 cup |
300 |
| Puddings |
1 cup |
200 |
| Ice-cream |
1 cup |
200 |
| Milk-Shake |
1 glass |
200 |
| Wafers |
1 pkt |
120 |
| Samosa |
1 |
100 |
| Bhel Puri/Pani Puri |
1 helping |
150 |
| Kebab |
1 plate |
150 |
| Indian sweets/mithai |
1 pc |
150 |
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International food
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| Bread Slices with Butter & Jam/Cheese, etc. |
1 |
120 |
| Breakfast cereal with milk sweetened |
1 cup |
130 |
| Porridge & Milk |
1 cup |
120 |
| Porridge & Milk sweetened |
1 cup |
150 |
| Sausage, bacon,ham etc. fried |
1 helping |
120 |
| Potato mash |
1 cup |
100 |
| Potato fried |
1 cup |
200 |
| Sandwich large |
1 |
250 |
| Hamburger |
1 pc |
250 |
| Steak & Salad |
1 plate |
300 |
| Spaghetti & meat, sauce etc. |
1 plate |
450 |
| Baked dish |
1 helping |
400 |
| Fried Chicken |
1 helping |
200 |
| Chinese noodles |
1 plate |
450 |
| Chinese Fried Rice |
1 plate |
450 |
| Pizza |
1 plate |
400 |
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