FOODS

ALL INDIA INSTITUTE OF MEDICAL SCIENCES(AIIMS) NUTRITIVE VALUE OF SOME COMMON FOODS (COMPLIED FROM NUTRITIVE VALUE OF INDIAN FOODS) NATIONAL INSTITUTE OF NUTRITION ICMR HYDERABAD QUANTITY HOUSEHOLD MEASURES CALORIES[Kcal.)

CHO (gms) PROTEIN (gms)

MILK & MILK PRODUCTS Milk (cow's milk) 250 ml Milk (Buffalo's milk) 250 ml Kheer (cow's milk) 125 ml Skimmed Milk (fresh) 250 ml Skimmed Milk (dry) 25g Cream 25ml Processed Cheese 25 g MEAT & POULTRY Meat (muscle) Chicken Fish(Rohu) Egg Hen Egg Hen (White) Egg Hen (yolk) Bacon Ham

1 glass 1 glass 1 Katori (med) 1 glass 1 small piece

166 238 77 75 35 35 84

11 12.5 4 12 1 1 1.5

8 11 4 6 1 1 6

100g 100g 100g 50g 33g 17g 25g 25g

4 pieces 1portion 2-3 pcs 1 no. 1 egg white 1 egg yolk 1 slice 1 slice

191 136 106 84.5 18 66.5 188 29

5 -

18.5 25 17 6.5 4.5 2 2 5

CEREAL& PULSES Wheat Flour 25 g Rice 25 g (raw) Bread 25 g Corn Flakes 25 g Wheat Dalia 25 g Green gram 25g Lentils 25g Rajmah 25 g Bengal gram 25g Soyabean 25g Khichri (rice+ dal = 4+1) 5 g 2

1 med. Cooked 3/4 katori 1 slice 1/2 cup 1/2 cup 1 katori 1 Katori 1 katori 1 Katori 1 Katori 1 katori (cooked)

84 26 61 94 87 87 86 87 89 109 98

17 19 13 21 18 15 15 15 15 5 18.2

3 2 2 2 3 6 6 6 4 11 3

VEGETABLES Leafy Vegetables (spinach,Amaranth,bathua) 125 g 1 katori Seasonal Vegetable (cauliflower,bhindi,peas,brinjal) 100g 1 Katori Roots & Tubers (potatoes,arvi, yam) Katori 100g 1 FRUITS Papaya Grapes Apricot

42 51 93

7.5 10 21

1.2 2.5 2

100g 100g 100g

1 slice 8-10 ns. 2 nos.

32 71 55

7 16.5 12

1 0.5 1

Litchi Pears Watermelon Musk melon Tomato ripes Apple Orange Banana Guava Mausambi Mango Lemon DRIED FRUITS& NUTS Raisin Apricot Dried Dates fresh Almonds Cashewnut Walnuts Groundnuts Coconut Fresh Coconut Dry FATS & OILS Oil Ghee Butter MISCELLANEOUS Sponge Cake Ice Cream Plain Burfi Rasgulla Pakora/Samosa Puri Biscuit Salt Biscuit Sweet Pastry Honey Sago Jaggery Sugar Mushrooms Macroni Marmlade Milk Chocolate

100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 25g

4-5 nos. 1 medium 1 small size 1 slice 2 nos. 1 medium 1 medium 1 medium 1 medium 1 medium 1 small 1 medium

61 52 16 17 20 58 46 116 51 43 72 14

13 12 3.3 3.5 3.5 13 10.5 27 11 9 16 3-

1.5 0.5 0.2 0.3 1 0.2 0.5 1.2 1 1 1

25g 25g 25g 25g 25g 25g 25g 100g 25g

1 1/2 tsps 4-6 nos. 4nos. 8-10nos. 8-10nos. 8-10nos. 15-20nos. -

78 76 35 163 150 172 142 444 165

19 18 8 3 5.5 3 6.5 13 4.6

0.5 0.5 0.5 5 5 4 6.5 4.5 1.7

10g 10g 10g

2tsps 1tsp 1tsp

90 90 72 -

100g 40g 35g 40g 40g 25g 25g 25g 25ml 25g 25g 25g 100g 25g 10g 40g

1 small pc 1 cup 1pc 1 pc 1pc 1pc 8-10nos 5-6 nos. 1 small pc 5 tbsps 2 tbsps 1 small sp 5 tsps 1/4 cup 1tsp. 1 slab

114 203 135 163 132 187 133 112 265 80 88 96 100 33 88 28 221

21 21 13 32 14 19 14 18 35 20 22 24 25 1 19 7 23

3 5 5 2 1 3 1 1 2 5 3 3

Horlicks Custard Powder Bournvita Sev

25g 25g 5g 25g

5tsps. 5 tsps 1 tsp -

88 25 25 105

19 3 3

3 1 5

FAT (gms)

10 16 5 0.3 3 3 6

13 4 2 6.5 trace 6.5 20 1

0.4 0.2 0.1 0.2 0.3 0.3 0.2 0.3 1.4 5 1.5

0.8 0.1 0.1

0.3 0.3

0.3 0.2 0.2 0.2 0.2 0.5 0.2 0.3 0.3 0.3 0.4 0.2

0.2 0.1 14.5 12 16 10 41.6 15.5

10 10 8

2 11 7 3 8 11 8 4 13 1 13

1 105

Meal

Monday

Breakfast Cereal with plain milk (1 bowl) n Banana Shake (1 glass) Mid Day Snack Vegetable Sandwich (1) Lunch Parantha Plain (2), Lentil Dal (1 K),Tinda Vegetable (1k), Cauliflower Vegetable(1K) Evening Snack Maggie (1 plate) Dinner Chapati (2),Urad Dal (1 Katori),Bhindi Vegetable (1 Katori), Tomato Cucumber Salad Bed Time Bournvita Milk (1 glass) Total 2556.9Kcal

Tuesday Uttpam (1small) n Bournvita milk(1 glass) Vegetable Sandwich (1) Potato Parantha (2 in nos.) with Curd(1 Katori) Cheese Pasta (1 small plate) Chapati (2), Lauki Kofta vegetable (1katori),Cabbage vegetable (1Katori), Vegetable Salad (1small plate) Mango Shake (1 glass) 2592.95kcal

Wednesday Cereal with plain milk (1 bowl) n Banana Shake (1 glass) Parantha Plain (1) with Tinda Vegetable(1 katori) Chapati (2), Urad dal(1 Katori),Mixed Vegetable (1 Katori), Potato Vegetable (1 Katori) Bhel Puri 1 Plate Chapati (2), Khadi (1katori),French Beans n Potato(1 katori), Carrot Vegetable (1katori), Roasted Papad(1) Bournvita Milk (1 glass) 2548.77 Kcal

Thursday Cereal with plain milk (1 bowl) n Banana Shake (1 glass) Parantha Plain (1) with Bhindi Vegetable(1 katori) Chapati (2),Lentil Dal (1 Katori),Brinjal Potato Vegetable (1 Katori), Mattar Mushroom(1 Katori) Momos (7 in nos.) Parantha Plain (2), Lentil Dal (1 K),Tinda Vegetable (1k), Cauliflower Vegetable(1K) Bournvita Milk (1 glass) 2599.52 Kcal

Friday Cereal with plain milk (1 bowl) n Banana Shake (1 glass) Vegetable Sandwich (1) Puri (4 in nos.), Potato Vegetable (gravied 1 Katori),Vege Raita (1 Katori) Maggie (1 small plate) Chapati (2), ,Chole(1K), Bhindi Vegetable,Lauki Vegetable (1K) Mango Shake (1 glass) 2569.07 Kcal

Saturday Uttpam (1small) n Bournvita milk(1 glass) Vegetable Sandwich (1) Chapati (1),Fried Rice(3/4 small Plate) Manchurian (gravied 1 katori), Cucumber Salad (1 small plate) Potato Sandwich (1 1/2) Garlic Bread with cheese(2), Pizza (1), Lemonade(1 glass) Bournvita Milk (1 glass) 2656.1 Kcal

Sunday Dhokla (1 small plate) Bournvita Milk (1glass)n Bread Butter (2 slice) Idli (4), Sambhar (1 K), coconut chutney Potato Jacks (2) Chapati (2), Cabbage Vegetable (1K),Rajmah (1K), Tomato Cucumber Raita (1k) Icecream (1 cup) 2702 Kcal

Meal Breakfast Cereal+ Plain Milk

Quantity 1 bowl

Ingredients (gms) cereal+milk sugar Milk Banana Sugar 1 bowl 1/2 tsp 125 ml 1 med. 1/2 tsp

Energy (K.Cal) 150 10 160 119 116 10 245 405Kcal

Banana Shake

1 glass

TOTAL Mid Snack Vegetable Sandwich 1 Bread slice Butter Cheese Cucumber Tomato TOTAL LUNCH Parantha Plain 2 Wheat Flour Ghee Lentil Dal 1 Katori Lentil Dal Ghee Tomato 25 gms 1/2 tsp 25gms 86 45 5 70 gms 20 gms 235.2 180 2 slice 10 gms 10gms 25 gms 1 med 122 72 33.6 3.25 10

240.85Kcal

415.2Kcal

136Kcal Tinda Vegetable 1 Katori Tinda Oil 50 gms 1/2 tsp 10.5 22.5 33.5 Kcal Cauliflower Vegetable 1 Katori Cauliflower Potato Oil 50 gms 25 gms 1/2 tsp 15 24.25 22.5 61.75 Kcal TOTAL EVENING SNACK Maggie 1 Small plate Maggie Oil Onion Tomato Capsicum 646.45 Kcal

100gms 1/2tsp 50 gms 50 gms 25 gms

402 22.5 30 10 6

TOTAL DINNER Chapati 2 Wheat Flour Ghee 50 gms 10 gms 168 90

470.5 Kcal

258 Kcal Urad Dal 1 Katori Urad Dal Ghee 25 gms 1/2tsp 86 45 131 Kcal Bhindi Vegetable 1 Katori Bhindi Oil 75 gms 1tsp 26.25 45 71.25 Kcal Vegetable Salad 1 small plate ucumber C Tomato Carrot 30gms 1 med 25 gms 3.9 20 12 25.9 Kcal TOTAL BED TIME Bournvita Milk 1 glass Milk Bournvita Sugar TOTAL GRAND TOTAL 1 glass 2 tsp 1 tsp 238 50 20 308 Kcal 486.15 Kcal

240.85Kcal

646.45 Kcal

486.15 Kcal

2556.9Kcal

Meal Breakfast Uttpam

Quantity 1 small

Ingredients (gms) Uttpam (rice+dal) Onion 50 gms Tomato 50 gms Capsicum 20 gms Oil 1 tsp Buffalo's Milkglass 1 Sugar 2 tsp Bournvita 1 tsp

Energy (K.Cal)

30 10 12.75 45 238 50 20 405.75 Kcal

Bournvita Milk 1 Glass

TOTAL

Mid Snack Vegetable Sandwich 1 Bread slice 2 slice Butter 10 gms Cheese 10gms Cucumber 25 gms Tomato 1 med TOTAL LUNCH Potato Parantha 2 Potato boiled gms 100 Wheat Flour 0 gms 8 Oil 2 tsp 100 268.8 90 458.8 kcal Curd 1 Katori Curd Thick 125 gms 75 75 kcal TOTAL EVENING SNACK Cheese Pasta small Plate asta 1 P 30 gms Cabbage 30 gms Cauliflower20 gms Tomato 50 gms Carrot 50 gms Onion 30 gms Cheese 50 gms Oil 1 tsp Milk 100 ml TOTAL DINNER Chapati 2 Wheat Flour gms 50 168 533.8 Kcal 122 72 33.6 3.25 10 240.85Kcal

180 8.1 6 10 24 18 168 45 95.2 554.3 Kcal

Ghee

10 gms

90 258 Kcal 20 180 30 40 54 324 Kcal

Lauki Kofta 1 Katori Lauki grated gms Vegetable 50 Oil 20 ml Onion 50 gms Tomato 2 med Besan 15 gm Cabbage Vegetable 1 Katori Cabbage Oil 75 gms 1/2 tsp

20.25 22.5 42.75Kcal

Vegetable Salad Plateomato 1 small t 1 med. cucumber 50 gms Carrot 25 gms TOTAL BED TIME Mango Shakeglass 1 Milk Mango Sugar 125 ml 1/2 med 2 tsp

20 6.5 12 38.5 Kcal 663.25 Kcal 119 36 40 195 Kcal 2592.5kcal

TOTAL GRAND TOTAL

Meal

Quantity

Ingredients (gms) cereal+milk1 bowl sugar 1/2 tsp Milk Banana Sugar 125 ml 1 med. 1/2 tsp

Energy (K.Cal) 150 10 160 119 116 10 245 405Kcal

Breakfast Cereal+ Plain bowl 1 Milk

Banana Shake 1 glass

TOTAL Mid Day Snack Parantha Plain

1 Wheat Flour 35 Ghee 10 gms

117.6 90 207.6 Kcal

Tinda Vegetable 1 Katori

Tinda Oil

75 gms 1tsp

15.75 45 60.75

TOTAL Lunch Chapati 2 Wheat Flour 0 gms 5 Ghee 10 gms 168 90

268.35 Kcal

258 Kcal Urad Dal 1 Katori Urad Dal Ghee 25 gms 1/2tsp 86 45 131 Kcal Potato Vegetable 1 Katori Potato Onion Oil 100 25 gms 1tsp 100 25 45 170 Kcal Mixed Vegetable 1 Katori Peas 15 gms Sweet Corn10 gms Mushrooms gms 10 Carrot 15 gms Cauliflower15 gms Tomato 50 gms Ghee 1/2 tsp Mayonnaise gms 10 2.82 3.6 10 7.2 4.5 10 45 8.3 91.42 Kcal TOTAL 650.42 Kcal

EVENING SNACKPuri Bhel TOTAL Dinner Chapati

1 Plate

250 250 Kcal

2 Wheat Flour 0 gms 5 Ghee 10 gms

168 90 258 Kcal

Kadhi

1 Katori

Curd Besan Ghee

140 ml 1/2 tsp 1 tsp

84 9 90 183 Kcal

French BeansKatori French Beans gms 1 n Potato Vegetable 50 Potato 15 gms Oil 1/2 tsp

13 15 22.5 50.5 Kcal

Carrot Vegetable 1 Katori

Carrot Oil

75 gms 1/2 tsp

75 22.5 97.5 Kcal

Roasted Papad

1 Papad Ghee

33 1/2 tsp

33 45 78 Kcal

TOTAL BED TIME Bournvita Milk 1 glass Milk 1 glass Bournvita 2 tsp Sugar 1 tsp TOTAL GRAND TOTAL 238 50 20

667 Kcal

308 Kcal 2548.77 Kcal

Meal

Quantity

Ingredients (gms) cereal+milk1 bowl sugar 1/2 tsp Milk Banana Sugar 125 ml 1 med. 1/2 tsp

Energy (K.Cal) 150 10 160 119 116 10 245 405Kcal

Breakfast Cereal+ Plain bowl 1 Milk

Banana Shake 1 glass

TOTAL Mid Day Snack Parantha Plain

1 Wheat Flour 35 Ghee 10 gms 117.6 90 207.6 Kcal

Bhindi Vegetable 1 Katori Bhindi/Okra gms 75 Oil 1tsp 26.25 45 71.25 Kcal TOTAL Lunch Chapati 2 Wheat Flour 0 gms 5 Ghee 10 gms 168 90 258 Kcal Lentil Dal 1 Katori Lentil Dal 25 gms Ghee 1/2 tsp Tomato 25gms 86 45 5 136 Kcal Brinjal PotatoKatori 1 Vegetable Brinjal Potato Oil 278.85 Kcal

75 gms 25 gms 1tsp

26.25 25 45 96.26 Kcal

Mattar Mushroom 1 Katori

Peas 10 gms Button Mushrooms 5 pcs Onion 25 gms Tomato 50 gms Oil 1 tsp

9.3 20 15 10 90 144.3 Kcal

TOTAL Evening Snack Momos steamed 7 in nos. TOTAL Dinner Parantha Plain 2 Wheat Flour 0 gms 7 Ghee 20 gms Lentil Dal 1 Katori Lentil Dal 25 gms Ghee 1/2 tsp Tomato 25gms 86 45 5 235.2 180 -

634.56 Kcal

326.66 Kcal 326.66Kcal

415.2Kcal

136Kcal Tinda Vegetable 1 Katori Tinda Oil 50 gms 1/2 tsp 10.5 22.5 33.5 Kcal Cauliflower 1 Katori Cauliflower50 gms Vegetable Potato 25 gms Oil 1/2 tsp 15 24.25 22.5 61.75 Kcal TOTAL BED TIME Bournvita Milk 1 glass Milk 1 glass Bournvita 2 tsp Sugar 1 tsp TOTAL GRAND TOTAL 238 50 20 308 Kcal 2599.52 Kcal 646.45 Kcal

Meal

Quantity

Ingredients (gms) cereal+milk1 bowl sugar 1/2 tsp Milk Banana Sugar 125 ml 1 med. 1/2 tsp

Energy (K.Cal) 150 10 160 119 116 10 245 405Kcal

Breakfast Cereal+ Plain bowl 1 Milk

Banana Shake 1 glass

TOTAL Mid Snack Vegetable Sandwich 1 Bread slice 2 slice Butter 10 gms Cheese 10gms Cucumber 25 gms Tomato 1 med TOTAL Lunch Puris 4 in nos. Wheat Flour 0 gms 5 Oil 35 ml 168 315 122 72 33.6 3.25 10

240.85Kcal

483Kcal Potato Vegetable Gravied 1 Katori Potato Tomato Oil

100 gms 50 gms 1 tsp

100 10 45 155 Kcal

Vege Raita 1 Katori

Curd 125 ml Tomato 25 gms Cucumber 25 gms Carrot (grated)gms 50

75 10 3.25 50 138.25 Kcal 776.25 Kcal

TOTAL Evening Snack Maggie 1 Small plate Maggie Oil Onion Tomato Capsicum

100gms 1/2tsp 50 gms 50 gms 25 gms

402 22.5 30 10 6 470.5 Kcal

TOTAL Dinner Chapati 2 Wheat Flour 0 gms 5 168

Ghee

10 gms

90 258 Kcal

Chole Vegetable 1 Katori

Chole Onion Tomato Oil

25 gms 50 gms 75 gms 1/2 tsp

86.5 30 15 22.5 109 Kcal

Bhindi/Okra Vegetable Bhindi/Okra gms 1 Katori 75 Oil 1tsp

26.25 45 71.25 Kcal

Lauki Vegetable 1 Katori

Lauki 30 gms Channa Dal10 gms Tomato 25 gms Oil 1/2 tsp

12 3.72 5 22.5 43.22 Kcal

TOTAL Bed Time Mango Shakeglass 1 Milk Mango Sugar 125 ml 1/2 med 2 tsp 119 36 40

481.47 Kcal

TOTAL GRAND TOTAL

195 Kcal 2569.07 Kcal

Meal Breakfast Uttpam

Quantity 1 small

Ingredients (gms) Uttpam (rice+dal) Onion 50 gms Tomato 50 gms Capsicum 20 gms Oil 1 tsp Buffalo's Milkglass 1 Sugar 2 tsp Bournvita 1 tsp

Energy (K.Cal)

30 10 12.75 45 238 50 20 405.75 Kcal

Bournvita Milk 1 Glass

TOTAL Mid Snack Vegetable Sandwich 1 Bread slice 2 slice Butter 10 gms Cheese 10gms Cucumber 25 gms Tomato 1 med TOTAL LUNCH Chapati 1 Wheat Flour 5 gms 2 Ghee 1/2 tsp 84 45 122 72 33.6 3.25 10

240.85Kcal

129 Kcal Fried Rice 3/4 Small Plate Rice 35 gms Oil 1 1/2 tsp Carrot 20 gms Cabbage 30 gms Cauliflower30 gms Onion 50 gms Spring Onion5 gms 1 French Beans gms 15 Peas 10 gms 120.75 67.5 9.6 11.7 9 30 6.15 3.9 9.4 268 Kcal Manchurian Katori 1 Cucumber Salad 1 Plate 13 13 Kcal TOTAL EVENING SNACK Sandwich pcs Bread Slice 3 slice Potato 1 1/2 Potato 100 gms Onion 50 gms Oil 1 1/2 tsp 183 100 50 67.5 640 Kcal 230 Kcal

Cucumber 100gms

TOTAL DINNER Garlic Bread with cheese 2 in ns. Pizza 1 medium -

400.5 Kcal 330 330 kcal 200 200 Kcal 131 131 Kcal 661 Kcal

Lemonade 1 glass TOTAL BED TIME Bournvita Milk 1 glass

Milk 1 glass Bournvita 2 tsp Sugar 1 tsp TOTAL GRAND TOTAL

238 50 20 308 Kcal 2656.1 Kcal

Meal Breakfast Khaman Dhokla

Quantity

Ingredients (gms)

Energy (K.Cal)

1 small Plate Dhokla Sugar Oil

1 small plate 1/2 tsp 1 tsp

450 10 45 505 Kcal

TOTAL Mid Snack Bournvita Milk 1 glass Milk 1 glass Bournvita 2 tsp Sugar 1 tsp Bread Butter 2 slice Bread 2 slice Butter 10 gms Cheese Spread 1tsp 122 72 15 238 50 20

505 Kcal

308 Kcal

209 Kcal TOTAL LUNCH Idli Sambhar n Coconut Chutney Idli (rice+dal) 4 in nos. Idli Oil 4 in nos. 1tsp. 519 45 564 Kcal Sambhar 1 Katori 81 81 Kcal Coconut Chutney 25 gms 62.5 62.5 Kcal TOTAL EVENING SNACK Potato Jacks 707.5 Kcal 517 Kcal

2 in nos. Boiled Potatoesnos. 2 in Soyabean 25 gms Cheese 25 gms 100 108 69 277 Kcal

TOTAL

277 Kcal

DINNER

Chapati

2 in nos Wheat Flour 0 gms 5 Ghee 2 tsp 168 90 258 Kcal

Cabbage Vegetable Katori 1 Cabbage Oil Rajmah 1 Katori Rajmah Onion Tomato Oil Tomato Cucumber1 Katori Raita Curd 125 ml Tomato 50 gms Cucumber 25 gms 75 10 3.25 83.25 Kcal 25 gms 50 gms 75 gms 1/2 tsp 86.5 30 15 22.5 109 Kcal 75 gms 1/2 tsp 20.25 22.5 42.75Kcal

Ice cream

1 cup

203 203 Kcal

TOTAL

696 Kcal

GRAND TOTAL

2702 Kcal

Varsha aashi Meenu Nishu Madhu Princo Monica Hardik abhinav avi Jayshree beta Pavitra KK Yadav Beti Nayak Sir Som n Simran Dipika Kinjal Dubey Beta anu Shuvi Kamini Honey n Bunny Tenant 2 Beti Mumy Payal Swarna beta Shalni Saavi Garima beta U K Singh 3 beti + adi Ganesh beti Dharmista Beti Swapnil 2 babies abhishek beta School Princ School Teacher Purohit uncle Mummy Khushi ashish jiya manomi beti bengali anty verma uncle kashyap beta ashok tiwari