VEGETABLES

Vegetables

Beetroot
Carrot
Colocasia (arbi)
Onion (big)
Potato
Sweet potato
Broad Beans
Peas
Sambar
Cooked
Vegetable

Household measure

(Chukander)
1-2 No

1 No
½ No



¼ katori

½ katori

Wt (gm)

75
105
45
90
45
30
30
45
35 ml

 

Calories

50
50
50
50
50
50
50
50
50

50

FRUITS

Fruits

Apple
Banana
Custard Apple
Grapes
Mango
Melon
Orange
Lemon
Papaya
Pear
Pineapple
Sweet lime
Tomato
Water melon

Size/No

1 small
¼ medium
¼ medium
20
1 small
¼ medium
1 small
1 medium
2 medium
1 medium
11/2 slices (round)
1 medium
4 medium
¼ small

Wt (gm)

75
30
50
105
90
270
90
90
120
90
90
150
240
175

Calories

50
50
50
50
50
50
50
50
50
50
50
50
50
50

MILK AND MILK PRODUCTS

Milk Products

Curd
Buttermilk
Cheese
Milk (Buffalo)
Milk (Cow)
Skimmed Milk
Coffee (without sugar)
Tea (without sugar)
Khoya

Household measure

2/3 glass
3 glass
1 ice cube
1/3 glass
2/3 glass
1 glass




Wt/Vol 

105 gm
375 ml
15 gm
45 ml
90 ml
130 ml


15 gm

Calories

50
50
50
50
50
50
50
50
50

CEREALS

Cereals measure

Rice
Wheat flour
Dalia
White flour
Bread
Chapati
Jawar roti
Corn flakes
Maize dry
Idlis
Poha
Upma
Dosa (plain)

Household



½ katori cooked

2 slices
1.5



2
½ katori
½ katori


Weight/Volume

30 gms uncooked
30 gms uncooked
30 gms uncooked
30 gms uncooked
40 gms uncooked
44 gms
55 gms
30 gms uncooked
30 gms uncooked

 

 

Calories

100
100
100
100
100
100
100
100
100
100
100
100
100

FATS

Fats

Butter
Ghee
Vanaspati
Oil
Cashewnuts
Groundnuts
Almonds

Household measure

1-1/2 teaspoon
1- teaspoon
1 teaspoon
1 teaspoon 



Wt(gms)

7.5
5.5
5.5
5.5
10
10
7.5

Calories

50
50
50
50
50
50
50

PULSES

Pulses (uncooked)

Bengal gram
Green gram
Kabuli Channa
Lentils
Peas, dried
Rajmah

Household measure

¾ katori cooked
1 katori cooked

¾ katori cooked
1 katori cooked
¾ katori cooked

Wt(gm)

30
30
30
30
30
30

Calories

100
100
100
100
100
100

FLESH FOODS

Flesh Foods

Egg Hen
Fish
Liver, sheep
Mutton
Pork
Prawn
Chicken
Crab

Household measure

2 No
1 piece

3 pieces
1 slice
5-7 slices
1 Breast
120 gm

Wt(gm)

60
60
60
50
60
60
120

Calories

100
70
70
100
70
70
70
70

DESSERTS

Desserts

Custard
Fruit Salad
Ice cream
Carrot halwa
Badam halwa

Household measure




1 medium katori


Wt/Vol Household measure

150 gm
150 gm
150 gm
100 gm
100 gm

Calories

360
150
380
600
570

SWEETS

Sweets

Coconut burfi
Gulabjamun
Laddo
Rasagulla
Jam
Honey

House hold measure





2 tablespoon
3 tablespoon

Wt/Vol.

25 gm
25 gm
30 gm
30 gm

Calories

110
200
160
140
80
48

JUICES

Juices

Orange Juice
Tomato Juice
Apple Juice
Grape Juice
Mango Juice

Household measure

1 big glass
1 big glass
1 big glass
1 big glass
1 big glass

Wt/Vol

200 ml
200 ml
200 ml
200 ml
200 ml

Calories

30
30
100
80
150s

Health Guide