medical section, tifrmedical/articles/calorie_chart.pdfpreparation quantity for 1 serving calories...
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MEDICAL SECTION, TIFR
MEDICAL SECTION, TIFR
Preparation
Quantity for 1 serving Calories (Kcal)
Rice 1 cup 170
Fulka No 1 80
Paratha No 1 150
Puri No 1 100
Bread 2 slice 170
Poha 1 cup 270
Upma 1 cup 270
Idli 2 no 150
Dosa No 1 125
Khichdi 1 cup 200
Wheat porridge 1 cup 220
Semolina porridge 1 cup 220
Cereal flakes with milk 1 cup 220
Plain dal 1/2 cup 100
Sambhar 1 cup 110
Coconut Chutney 2 table spoon 120
Cereals & Pulses
MEDICAL SECTION, TIFR
Preparation
Quantity for 1 serving
Calories (kcal)
Boiled egg No 1 90
Omlet No 1 160
Fried egg No 1 160
Mutton curry 3/4 cup 260
Chicken curry 3/4 cup 240
Fish fried 2 big pieces 220
Fish cutlet 2 no 190
Prawn curry 3/4 cup 220
Keema kofta curry
3/4 cup (6 small kofta) 240
Non-Veg
MEDICAL SECTION, TIFR
Snacks
Preparation
Quantity for 1 serving Calories (Kcal)
Bajji or pakoda 8 no 280
Chat (dahi pakoda) 5 pieces 220
Cheese balls 2 no 250
Dahi vada 2 no 180
Vada 2 no 140
Masala vada 2 no 150
Masala dosa No 1 200
Kachori 2 no 380
Potato vada 2 no 200
Sago vada 2 no 210
Samosa No 1 200
Sandwiches (butter 2 teaspoon ) 2 no 200
Vegetable puffs No 1 200
Pizza (cheese and tomato) 1 slice 200
MEDICAL SECTION, TIFR
Preparation
Quantity for 1 serving
Calories (kcal)
Besan barfi 2 pieces 400
Chikki 2 pieces 290
Fruit cake 1 piece 270
Rice puttu 1/2 cup 280
Sandesh 2 no 140
Halwa (kesari) 1/2 cup 320
Jelly /jam 1 tbspoon 20
Custard (caramal) 1/2 cup 160
Shrikhand 1/2 cup 380
Milk chocolate 25 grams 140
Ice cream 1/2 cup 200
Sweets & Desserts
MEDICAL SECTION, TIFR
Preparation
Quantity for 1 serving
Calories (Kcal)
Tea (2 teaspoon sugar + 50 ml toned milk) 1 cup 75
Coffee (2 teaspoon sugar + 100 ml toned milk) 1 cup 110
Cow's milk (2 teaspoon sugar) 1 cup 180
Buffalo's milk (2 teaspoon sugar) 1 cup 320
Lassi (2 teaspoon sugar) 1 glass 110
Squash 1 glass 75
Syrups (Sharbat) 1 glass 200
Cold drinks 1 glass 150
Fresh lime juice 1 glass 60
Beverages
MEDICAL SECTION, TIFR
Preparation
Quantity for 1 serving
Calories (Kcal)
Almonds 10 no 85
Cashewnuts 10 no 95
Coconut fresh 100 g 444
Coconut dry 100 g 662
Pea nuts 50 no 90
Nuts
MEDICAL SECTION, TIFR
Fruit Name
Quantity for 1 serving
Calories (Kcal)
Apple 1 medium 65
Banana 1 medium 90
Grapes 30 no 70
Guava 1 medium 50
Jack fruit 4 pieces 90
Mango 1 medium 180
Mosambi / orange 1 medium 40
Pappaya 1 piece 80
Pineaple 1 piece 50
Chikkoo 1 medium 80
Custard apple 1 medium 130
Water melon (musk melon) 1 piece 15
Fruits
MEDICAL SECTION, TIFR
Preparation
Quantity for 1 serving
Calories (Kcal)
Beet root 1 medium 30
Carrot 1 medium 70
Cucumber 1 medium 12
Onion 1 medium 25
Radish 1 medium 10
Tomato 1 medium 10
Salads
MEDICAL SECTION, TIFR
MEDICAL SECTION, TIFR
Activity Kcal/hr
Cleaning / Mopping 210
Gardening 300
Watching TV 86
Cycling - 15 (Km/hr) 360
Running
12 (Km/hr) 750
10 (Km/hr) 655
08 (Km/hr) 522
06 (Km/hr) 353
Walking 04 (Km/hr) 160
Energy Expenditure
MEDICAL SECTION, TIFR
Energy Expenditure
Activity Kcal/hr
Badminton 348
Table Tennis 245
Tennis 392
Volley Ball 180
Dancing 372
Fishing 222
Shopping 204
Typing 108
Sleeping 57
Standing 132
Sitting 86
MEDICAL SECTION, TIFR
Preparation
Quantity for 1 serving
Calories (Kcal)
Time in minutes to burn this
calories by walking 4km/hr
(in addition to normal 1 hr
daily walk)
Bajji or pakoda 8 no 280 105
Besan ka pura No 1 220 82.5
Chat (dahi pakoda) 5 piece 220 82.5
Dahi vada 2 no 180 67.5
Masala dosa No 1 200 75
Pea-kachori 2 no 380 142.5
Potato vada 2 no 200 75
Samosa No 1 200 75
Sandwiches (butter 2 teaspoon full) 2 no 200 75
Vegetable puffs No 1 170 63.75
Pizza (cheese and tomato) 1 slice 200 75
Summary…
MEDICAL SECTION, TIFR
These slideshow is based on “Dietary guidelines for Indian, National Institute of Nutrition, Hyderabad.”
Teaspoon – 5 ml Tablespoon – 15 ml 1Cup/Glass – 200 ml or 200gms
Notes…
MEDICAL SECTION, TIFR