________________
Ghee ..... Oil ...................... Cream 1 Tablespoon Butter Margarine ................ Peanut Butter .........
15gms ........
900 900
50 755 755 620
Coffee - black with milk - 1 cup .............. Coffee black - 1 Cup ............... Coffee - Milk and sugar - 1 cup ............................... Cola drinks - 8 fl oz....... Fruit Juice (Unsweetened) 312 fl. oz..................... Orange Juice 342 fl. oz. ..... Lemon, Grapefruit & Squashes 31/2 fl. oz. .......... Chocolate drinks with milk 5 oz.. Horlicks Powder
15gms .............. Lucozade
6 OZ... Ovaltine Powder
1/2 oz.............
110
Calories
65
115
56 114
66
662 41 150 560 102
626 53
ries
NUTS Almond (10-12)
10gms ..... Cashew Nuts (8-10)
10gms Coconut (Dry)... Coconut Tender .. Chestnuts, Fresh .................. Ground Nuts ....... Walnuts (8-10 Halves) 15gms Pista ......... Jardalu ............ Berries (Bor) - Dry ......... FRUITS Apples ........... Apricot Banana Cape-Goose-Berry (Raspberry) ............ Cherries..... Dates (Fresh).... Dates (Dried) ............ Figs (Tender-Fresh).. Figs (Dried) ...... Guavas (Peru=Jamfal) Grapes (Blue) ..... Grapes (Dried) .... Jackfruits (Ripe)... Jambu ...... Lichis................ . .
70
DalCOESI...
E
283 317
75 320 51 45 290
88
47
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59
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43
LORY U
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...
......
250g
Malta ........... Mandarine .......... Mangoes (Green) ....... Mangoes (Ripe) .............. Melon (White) Melon (Water Melon) ........... Mulberry ... Orange ..... Papaya .... Peaches ......... Pear ...............
. Pineapple ......................... Plums .....
********** Prune .......... Pomme Granate (Red) ......... Sapota (Cheeku) Tomatoes (Ripe).......... Strawberry Sitafal.....
It is impossible to include all the food substances available and details of different diet plans in this article. The calorie reckoner will be useful as a rough guide, in calculating the value of different diets, whether it may be overweight, underweight, high cholesterol in blood or different diseases, but whatever plan you make yourself, make it sure that you have well balanced diet with sufficient amount of proteins, vitamins and minerals.
We have given two most common diet plans, which may be useful to our readers. Table 4 - Diet plan for reducing weight To reduce weight it is essential to take well balanced diet with sufficient proteins, minerals & vitamins. One must take sufficient milk, yoghurt (curds), cheese, vegetables, fresh fruits. Avoid sugar, sweets, chocolates, jam, honey, biscuits, cakes, sweet pickles, potatoes, nuts etc. Suggested daily intake Milk
600g Rice & Wheat Flour
100g Pulses
50g Yoghurt-low fat Fruits
2 pieces Leafy vegetables
unlimited amount Spices
unlimited amount Butter, Ghee
15g Table 5 - Cholesterol - lowering food plans
Many people have too much cholesterol in their blood. A large amount of cholestrol in blood indicates a greater than average risk of suffering from heart disease. The following food plan is designed to reduce blood cholesterol. If you are overweight, reduce your weight Eat lots of vegetables Substitute poly unsaturated margarine for butter and other margarines. Do this for both cooking and spreading. Eat Cottage cheese instead of hard and cream cheeses. Use skimmed milk instead of whole milk in drinks, on cereals and in cooking. Skimmed milk may be bought in both liquid and dried forms. Eat low fat yoghurt instead of cream. Cut down on fried foods.
Dr. Natubhai Shah
77
112
44 104
12
SOUPS & BEVERAGES
Calories Clear Vegetable Soup 150ml ......... Tomato Cream Soup 150ml .........
65 Vegetable Soup 150ml
65 Tea, Lemon no sugar - 1 cup ........ Tea, milk no sugar - 1 cup .............. Tea, milk and sugar - 1 cup ............. Cocoa, 12 milk with sugar 1 cup ............................
145
68
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