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 Dieters Manual f theres 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 dieters dilemma. How is he supposed to stay within his prescribed dietary limits if, say, he cant even guess at what a breakfast of idli-sambar or a dinner of dabba gosht and parathas could bring in, in, energy wise? Sure, there are dozens of little booklets 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. ollowing 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

1

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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 calori c 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. ollow their advice and youll know that youre on the right track! Note: The Calorie Counter also has recipes for all the foods it has listed, so its worthwhile to get hold of a copy if you can!

THE DIET PRESCRIPTION 6

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 doctors 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. Break fast L un c h Te a Din ner

400 500 350 550

cals Bre akfas t c als Mid morning cals OR L u nc h cals T ea D inne r

400 100 500 300 500

c als cals c als cals c als

or women, the 1400 cal diet prescription may be similarly divided as follows: Break fast 350 cals Bre akfas t 300 c als L un c h 400 cals L u nc h 350 c als Te a 250 cals OR T ea 250 cals Din ner 400 cals D inne r 400 c als L ate nig ht 1 00 c als 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 referenc e. 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 Boile d e gg O rang e S kim milk

300 400 cals

1 s lic e 1 1 1c

20g 50g 100g 150g

49 87 48 29

Breakfast 5. Do sai Ch utn ey Coffee+sugar

300 400 cals

1 2 tbs ps 1c

50g 50g 5g

135 100 54 289

213 2. C ornflake s M ilk (c ows) S ug ar A pp le

1c 1c 2ts ps . 1

25g 150g 1 0g 100g

94 101 40 59

6. Toas t Scrambled egg B an a n a Tea+sugar

2 sli ce s 1 1 1c

100g 5g

98 101 116 37 395

294 3. Bread

2 s lice s

40g

98

7. Porridge (oats) Milk

1c 1c

100 144





Br e ak fa s t 9 . B re ad Cottage cheese (cows milk) Bacon (grilled) Te a

3 00 c al s 98

2 s lic es 2 tbsps 1 st rip 1c

20g

53 48 37

2. C h a p a t i D al ( t h i c k ) Cauliflower with g ree n p eas Salad D ahi

2 1c

100 166

¾c 2 small tomatoes 1c

125 20 100

236 10. Panc ake s* Butter A p p le Te a

2 1 ts p 1 1c

100g 5g 1 00g

16 0 36 59 37 292

11. Cauliflower paratha stuffed (small)* Curds Te a

511 3 . Ph ulka U s al ( m o o n g ) Do odh i raita S al a d ( t o m at o ) B e a n s f o o g at h

4 1c ½c 1 ¾c

7 0g 50g

200 120 65 10 75 470

2 / 3 c 1c

2

90g 10 0g

160 60 37

329

4 . T o m at o r i c e Cucumber raita Ve ge table c u tle t R o as t e d p a p a d

1c 1c 1 1, large

45g 10g

178 71 140 29 418

5. Kic hd i Kadh i ( pako da) Tomato & onion salad

1c 1c

168 152

75g

23 343

6 . Tandoori roti Mu tton R ogan Jos h O nion s alad & lime

1 100g 50g

147 127 25 299

Breakfast 12.rench toast Pineapple (raw) Coffe e

250 ----- 300 cals

2 s lic e s ¾c 1c

10 0g

220 46 54 320

13.Puffed wheat Sk im milk Bana na Coffe e

1c 1c 1 1c

14g

53 29 116 54 252

14. Dalia Milk (standardised) Su g ar res h fig s

1c 1c 1 ts p 2

1 02 120 20 37 279

* Use minimum fat in cooking.

7 . Ch apathi s ( no fat) M utton k ofta c urry M i x e d v e g . s a l ad

2 1c

130g 100g

100 243 24 367

8 . R ice C hic ke n vi nd aloo C ar r o t r a i t a

1c ½c 1c

80g 100g

100 170 59 329

Lunch or Dinner 9 . is h bake M i x e d v e g . s a l ad Bread

300 500 cals

1 s lic e

80g 100g 20g

212 24 49 285

\





PULSES AND LEGUMES Each of these supplies 100 kcal. You can have 2-3 exchanges each day. Dal ( coo ke d) Le g ume/U sal Varan

1 katori 1 k atori 1 k atori

NUTS AND OILSEEDS 1 0 . Mutt on c utle ts Tomato & cuc umber salad Br e a d

1 1 . Lime rice Ve g e t a b l e s t e w Tomato c hu tney

2

170g

337

1 s lic e

100g 20g

17 49

1c ¾c

135g 115g 50g

1c 1c 1

150g 100g 100g

2

30 g

1c 1c

185 75 39

Each of these provides 25-30 kcal. You can have 2 or more exchanges each day.

193 59 56

180 115 50 345

14. Gri lled c hic ke n Be e t r o o t Cauliflower ( s t e am e d ) Br e a d Pear

1 le g ½c ½c 1 s lic e 1, small

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

1 h a n d fu l ¼ k atori

VEGETABLES

308 13. Khakra Doodhi with chana d al Tomato raita

Groundnuts/Cashewnuts/Til/ Almo nd s /Pis tas resh Coconut (grated)

403

299 12. VVeegetable pulav Carrot rai ta Pear

Each of these gives 100 kcal.

Veg eg.. A Veg. Ve g. B Veg . C

(Darkk Gre (Dar Green en Le Leaf afyy Veg Veget etab able les) s) (Lad (L adie iess i ing nger er,, Br Brin inja jall or any oth er Ve ge table) ( C arrot, Be etro ot) ( Potato , S wee t Potato)

1 ka kato tori ri 1 k atori ½ kato ri ¼ k at o r i

.RUITS Each of these supplies 50 kcal. You can have 1-2 exchanges each day. Gu av a Ap ple Orang e Banan a Man g o Chi ck oo rui r uitt Ju Juic icee (u (uns nswe weet eten ened ed))

1 medium 1 mediu m 1 medium ½ 1 small 1 ½ gl glas asss

MILK AND MILK PRODUCTS Each of these gives you 100 kcal. You can have 2 or more exchanges each day. ull Milk or Standard Milk (U ns wee ten ed ) 1 glas s Cu rds 1 k atori Che es e/Pan eer 1 c ube





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.

Pou ltry or is h Me at/Bee f mu sc le Mu tton /E gg

1 s erv ing 1 s ervi ng 1 s erv ing

.AT Each of these gives you 100 kcal. You can have 2-3 exchanges each day. G h e e / V a n a s p at i / O i l Butte r

2 ts ps 3 ts ps

SUGAR Each of these gives you 100 kcal. You can have 1 exchange per day. S ug ar/Jag ge ry H on e y

5 ts ps 2 ts ps

WEIGHTS AND MEASURES 1 ts p 1 tbs p 1c / k atori 1 meas urin g c up ( std .) 1b 1g

= 5 ml. = 3 ts p. = 1 te acu p = 2 40 ml. = 1 bottle = 1 glas s

= 15 ml. = 15 0 ml. = 8 ozs . = 20 0 ml. = 200 ml.

1 1 1 1 1 1

ce real exc han ge m e a t o r d a l e x c h an g e ve g etable e xc hang e f at e x c h an g e milk e xch ang e fru it exc h ang e

10 0 100 50 50 10 0 50

cals . cals . c als. c als. cals . c als.

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 ruit ä at (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 O PREVALENT INDIAN OODS 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 ones 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.

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

RECIPE LIST SOUPS REC I PES

Chic ken soup Clear vegetable so up Green p ea s oup Le ntil s ou p Mine stron e sou p Mutton so up Sweet corn and ch icke n s oup T o m at o s o u p

H O U S EH O L D MEASURE 1c

W T/ VO L K C AL S

230 gms

465

1c 1c 1c 1c 1c

180 24 6 210 260 2 15

g ms g ms gms g ms g ms

178 109 73 176 99

1c 1c

220 g ms 145 g ms

170 46





PULSE PREPARATIONS R EC I PES

A mti C h a n n a m a s al a Chole puri

CEREALS AND CEREAL PRODUCTS R EC I PES

Bisi bele h uli anna Chicken fried ric e Chinese vegetable fri ed ric e C oc onut ric e Curd rice ried rice ( p lain) Green pea p u lav Kh ic hd a L emon ric e Masoor biryani M utton biry ani N a v r a t an p u l a v Prawn p ulav P uliy od arai Sabudana khichadi S on th o S p an i s h r i c e V e g e t a b l e b i r y an i Vegetable pulav

H O U SE HO LD MEASURE

W T/V O L K  CA L S

1c

190 gms

304

1c

100 gms

228

1c 1c 1c

105 g ms 1 15 g ms 135 g ms

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 g ms

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

245 400 162 130 169 272 37 5 230 2 00

g ms g ms g ms gms gms gms g ms g ms g ms

BREAD/CEREAL PREPARATIONS R EC I PES

Batura C hapati D inn er rolls J o wa r r o t i Kh akra M asala p uris M ethi the pla M is si roti N an O nion d osa O nio n p uris Rava dosa with c h utn ey S p inach p uris Stuffed parathas

H O U SE HO LD MEASURE 1 2 1 1 2 3 (medium) 2 2 1 1 4

2 3


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

325 gms 50 gms

193 214

D al D h o k l i D rumstic k amti G at t e k i s a b j i Kad h i Khatta moong Koku m kad hi M aa k i d a l M ak h an i d a l M and ra M as o o r d a l M o o n g d al f r y M oong us al Panc hk uti dal P ithla S ambhar Tomato rasam Tur dal palida+pulav V a r an ( t h i c k )

H O U SE HO L D MEASURE 1c 1c 2 p uris + 1 ¼ 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 /V O L K C AL S

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 R EC I PES

A loo mutte r A vi al Banana kofta c u rry Banana v eg etable B a i n g an B h a r t a Bitt er g ou rd fry Brinjal and a r b i b h aj i Brin jal cu rry Brown vegetable s te w C ab b a g e f u g a t h Cauliflower and p eas v eg etable C oloc ass ia bhaj i D ood hi kofta c urry Doodhi with c hanna dal D rumstic k amti D u m al o o D um cauliflowe r rench bean fugath re nc h fries Hindustani dudhi bh aji

H O U SE HO L D MEASURE 1c 1c

WT /V O L K C AL S

59 gms 150 gms

41 86

1¼ c

170 gms

229

1½ c 1c 1c

165 gms 170 gms 4 0 g ms

329 327 347

1c 1c

195 gms 305 gms

141 215

1c 1c

265 gms 155 gms

286 420

1c 1c 1c

116 gms 1 72 g ms 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

185 gms

202







Moghlai alu Palak p ane er Paneer in white g rav y Pane er masala Paneer with p otato masala Pav bhaji Potato shaak Pu ri p otato bhaj i R as d a r a l o o Royal malai kofta S ai b h aj i S hahi pane er Sindhi curry S t u f f e d b r i n j al s S t u f f e d t o m at o S tuffed t ond li Un d hiy a Ve g et able j h alfran i

1c 1c

180 gms 160 gms

32 8 16 5

¾c 1c

115 gms 260 gms

18 7 421

160 50 112 100 150 150

5 97

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 g ms gms

41 5 gm s 238 gms 95 gms 150 gms 2 00 g ms 250 gms 106 g ms 161 gms 98 gms

26 9 16 5 546 1 25 174 185 263 61 146 15 2 297 50 1 159

SALAD, CHUTNEYS AND RAITAS R EC IP ES

Boond i Raita C a r r o t R ai t a Ch ick en Salad Cucumber and Tomato Salad R u s s i a n S al a d Sprouted Moong + Cabbage Koshimbir Tomato Pachdi Tomato Sauc e

H O U SEH O L D MEASURE 1c 1c 1c

W T/ VO L K C AL S

145 gms 115 gms 130 gms

169 68 353

1c 1c

60 gms 115 gms

12 51 7

1c 1c ¼c

130 g ms 124 gms 40 gms

180 112 50

CHUTNEYS C oco nut Ch utn ey C oriand e r C hut ney D at e C h u t n e y Green Tomato C hu tne y

1 tbs p ½c 1 tbsp

20 g ms 25 g ms 25 g ms

83 72 63

1 tbsp

20 gms

55

MEAT, .ISH AND EGG PREPARATIONS RE CI PE S

HO U S EH O L D MEASURE

Ak uri 1c Beef Roas t 1c B e e f Xa c u t i 1c Brain Masala 1c Butter Ch ick en ½c Chic ke n Cho ps 2 pie ce s Chic ke n Curry 1c C h i c k e n  r i c as s e 2c Ch ick en ry 2 p iec es Chi ck en Pie 1c C h i c k e n R o as t 1 leg p ie ce C h i c k e n S a l ad 1c Ch ick en S ouffle 1c Chicken Xacuti 1 piece chicken + ½ c gravy Chilli Prawns ¾c Dabba Gho st 1c Egg Curry 1c Eg g Masala 1c 2 eggs + ½ c gray Egg Vindaloo 2 pieces fish + 1 c gravy ish Curry is h C utlet s 2 pi ec es  i s h T o as t ried ish 1 p iec e ried ish in Bread crumbs 1 pie ce K ad a i C h i c k e n 1c Kentucky ried C hic ken 2 p iec es Kheema Curry 1c Kidn ey Curry 1c M a l ai C h i c k e n 2c Mince and Potato

W T/ VO L

K  CA L S

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

317 221 370 716 69 4 230 443 48 3 241 26 6 81 353 18 8

175 87 156 70 138 75 204 90 53 23

g ms g ms g ms g ms g ms g ms g ms g ms g ms g ms

347 195 394 175 144 291 165 2 80 174 33

1 10 g ms 195 g ms

291 439

106 100 128 295

512 199 4 33 355

g ms g ms g ms g ms





SNACKS

SWEETS AND DESSERTS R EC I PES

A d iras am A p ple Pi e Banana Pak Bas un d i Be san Lad oo Bread and Butter P ud din g B r e ad H a l v a Carrot Halva C hoc olate M ous s e C hoc olate Pud d ing C ho c olate C o c o n u t B ar f i C oc onut Karanj i Custard with ruit S alad Dalia Ladoo D ate R olls Dudhi Halva D ud h Pak E ve s Pud d ing alooda (China Grass Pudding) ru it Salad Gu d Papd i Kaj u Pu ri Kaju Rolls Kh iran Ko ic alta K o p r a P ak M a l ai K u l f i M alp ua M ang o I ce -c ream M arzip ans M oh an thal M urmura Ch ikki N ank atai N oug at S ouffle O rang e S oufle Pancakes with

H O U SE HO LD MEASURE


2 pie ce s 1 /6th p ie 1 pie ce 1c 1 pie ce

148 84 138 216 41

g ms gms gms gms gms

532 278 421 513 317

1 p iec e 1 p iec e 1c 1c 1 p ie ce 1 p iec e 2 pie ce s 2 p iec es

83 gms 75 gms 135 g ms 90 gms 59 g ms 20 gms 60 gms 140 g ms

706 215 461 158 302 140 314 538

1c 2 pie c es 1 p iec e ¾c 1 ½ pie ce 1c

70 gms 34 gms 90 gms 170 gms 64 gms

253 370 176 234 559 120

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

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

10 4 g ms 100 g ms

282 212

1 p iec e 1c 3 p iec es 2 p ie ce s 2 p ie ce s 1c 2 pie ce s 3 pi ec es 1 kulfi mould 1 p iec e 1 kulfi mou ld 1 p iec e 2 pie ce s 1 p iec e 2 pie ce s 1 t r i an g u l a r p ie ce 3"x3" x3" 1c

RE CI P ES

Ak uri A l u P at t i c e Amiri Khaman A pp am Bread R olls Co rnflake s Po ha Corn Croq ue ttes Coriander Muthia Du dh i M uthia ren ch ries ren ch Toas t Khan d vi Masala Peanuts Math ri Mi sal Mu tton ranki e Mu tton S amosa

H O US EH O L D MEASURE 1c 2 p iec es 1½c 1 2 p ie ce s ¾c 1c 2 p ie ce s 1 roll 3 pie ce s ¾c 2 p ie ce s 7 pie ce s ¾c 6 pie ce s 1c 1 2 p iec es

W T /VO L

K CA L S

130 g ms 120 g ms 93 gms 62 gms 1 45 g ms 50 g ms 102 g ms 80 gms 107 g ms 90 gms 43 gms 114 g ms 45 gms 32 gms 54 gms 70 gms 90 gms 52 g ms

317 275 474 117 394 29 0 318 232 483 209 415 112 129 214 291 136 367 326

58 gms 125 gms 41 gms 85 gms 76 gms 4 4 g ms 93 gms 140 g ms 3 5 g ms 102 gms 46 gms

315 376 225 214 203 1 19 178

PAKODAS

O n i o n P ak o d a s P a n e e r P a k o d as Pean ut Pak odas Patra P e a Ka c h o r i Potato Bakarwadi Potato Poha P o t a t o T i k k i s wi t h Tamarind Chu tne y P u n j ab i S a m o s a s Quick Samosas

8 pie ce s 8 p iec es 3 pie ce s 4 pie ce s 2 p iec e s 2 pi ec es 1c 2 p iec e s+ ½c 2 pie c es 5 pie ce s

2 40 518 127

SANDWICHES

RE CI P ES

C h i c k e n S a n d wi c h Ch utn ey S and wic h Potato and Cheese

H O US EH O L D MEASURE 1 1

W T /VO L

4 0 g ms 30 g ms

K CA L S

301 181





DRINKS (HOME MADE) RE CI P ES

HO US EH O L D MEASURE 1c 1c 1c

Ch ic ko o Milk s hake Eg g lip Te a

W T /VO L K  CA L S

2 00 ml 160 g ms 150 gms

180 272 54

HOT BEVERAGES RE CI P ES

VADAS REC I PES

H O U S EH O LD MEASURE Ba t a t a V a d a 3 p iec es D a h i Va d a 2 p iec es Med u Vada 2 p iec es Mixed Dal Vad a 2 pi ec es S a b u d an a V a d a 3 p iec es Vegetable Cheese Toast 2 pi ec es Vegetable Upma 1¼c Welsh Rarebit 2 pie ce s

W T/V O L K C AL S

88 215 95 50 105 140 160 240

g ms gms g ms g ms gms gms gms gms

41 9 181 21 8 198 32 7 308 256 869

BISCUITS (HOME MADE) REC I PES

Bu t t e r C o o k i e s Cho c olate Brown ies C u s t a r d T ar t s

H O U SE HO L D MEASURE 1 p iec e 1 p iec e 1 p iec e

W T /VO L

20 gms 78 g ms 40 gms

K  CA LS

100 477 327

BRITANNIA PRODUCTS VA RI ETY An yti me Circ us Coc o nu t Cru nc h ee s Cream Cracker Delite Dig es tiv e Ging ern ut Gluc o se - D

CA L O RI C VA LU E PER BI S CU I T 31 27 42 38 40 37 47 30

HO US EH O L D MEASURE

Bournvita in milk ( 1 ts p . s u gar) Bou rnv ita Co c oa Cocoa in milk ( 2 ts p . s u gar) Coffee with milk ( 1 ts p . s u gar) Coffee (instant) in milk ( 1 ts p . s u gar) Co mp lan Horlicks (15 g + 10 g sugar in milk) H orli ck s L act od ex Tea (25 ml milk 1 tsp sugar) Viv a


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 RE CI P ES

Beer (light) 4.5 % alco hol Bee r (lag er) Gin R um S herry Whi sk y Wine (re d)

HO US EH O L D MEASURE

½ bottle 1 g lass 1 pe g 1 pe g 1 wine glas s 1 pe g 1 wine glas s


375 ml 240 ml 50 ml 50 ml 5 0 ml 50 ml 50 ml

151 98 35 135 84 135 40

PARLE PRODUCTS BRA N D N A ME

V O LU M E / PA C K

B RI X

A PP RO X .

Health Calorie Chart

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