Advertisement -- Learn more about ads on this site.


    ABHISHIL   2,939
SparkPoints
2,500-3,999 SparkPoints
 
 

The Indian Food Chart


Wednesday, September 07, 2011

Nutrient Content 1200 Kcal
26% Proteins
54% Carbohydrates
20% Fats.

Water : Drink 10 to 12 glasses of water each day
No : Butter, cheese, mayonnaise.
Non-Veg : SInce I am a Bengali and non-veg is an essential part of my food, she advised me to eat one piece but it shouldn't be fried.
Chapati : 6"; To be made of two parts wheat flour (atta) and one part oats(grind it to a powder in the mixie).
1 bowl = 200 grams
1 glass = 200 ml
1 cup = 150 ml

Breakfast :
(a) 1 cup tea with 25 ml milk maximum and 1/2 tsp sugar.
(b) 1 glass Milk (Slim and trim)
(c) 1 large bread/ 25 gms ( 3/4th bowl) cornflakes or alternatives mentioned in exchange list.

Mid-morning : ( I have been advised to skip this)
1 apple (80 gms) or
1/2 banana (50 gms) or
25 pcs grapes or
100 gms guava
1 orange (100 gms)

Lunch :
Chapati : 2 (6" diameter) or Rice 1 1/2 bowls ( I have been told to skip rice) .
Dal : 1 bowl (see exchange list for details)
Vegetable : Ladies Finger 1 bowl or as mentioned in exchange list.
Oil : 2 teaspoon.
Dahi : 1/2 bowl or Butter milk 1 Glass.
Salad : 1 bowl comprising of chopped cucumber, tomato, onion, carrot.

Evening :
1 cup tea with 25 ml milk maximum and 1/2 tsp sugar.
I Biscuit (Marie) or 30 pieces roasted popcorn.

Dinner :
Sprouted and Boiled moong dal 25 gms
Chapati : 2 (6" diameter)
Vegetable : Brinjal 1 bowl or as mentioned in exchange list.
Oil : 1 teaspoon.
Dahi : 1/2 bowl or Butter milk 1 Glass.
Salad : 1 bowl comprising of chopped cucumber, tomato, onion, carrot.

Bedtime :
1 cup milk (Slim and trim).

Exchange List :
(A) Breakfast
Any one from the list
1 Khakra; 6" dia; 25 gms
1 Idli Medium
1 Large bread
1/2 cup cooked vermicelli
1/2 cup cooked daliya
1 bowl Rice flakes or Poha ; 25 gms
25 gms Raw suji/semolina
25 gms corn flakes or 3/4 katori.

(B)Vegetables :
Group I
Raw weight 350 grams; cooked 1/2 bowl
Bottle Gourd (Louki)
Ridge Gourd (Turiya)
Broad Beans ( Papdi)

Group II
Raw weight 200 grams; cooked 1 bowl
Bitter Gourd (Karela)
Pumpkin (Kaddu)
Brinjal (Baingan)
Ladies Finger
Cauli Flower
Radish
French Beans
Spinach

Group III
Raw weight 100 grams; cooked 2 tbsp
Amarnath
Fengureek (methi)
Cluster Beans (Gavar Sing)

(C) Pulses/Dal
1 bowl (cooked) : Moon/Urad/Masoor/Val/ Peas (Vatana)
3/4 bowl (cooked ) : Rajma or Soya bean.

My personal experience is weighing and cooking is a great idea. Gives u a great idea of how much are u allowed to eat. Do not worry -- you will be pleasantly surprised. 25 gms of cornflakes sounded low to me till I saw how much it meant . 200 gms of vegetables is quite a lot. Also try to use a measuring teaspoon to dole out the oil.


Cheers!
SHARE

Member Comments About This Blog Post:
USAINI 9/8/2011 10:33PM

    it looks nice emoticon

Report Inappropriate Comment

Add Your Comment to the Blog Post


Log in to post a comment.