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Standard Measures 1 Cup 1 Bowl 1 Glass 1 Table Spoon 1 Tea spoon MILK AND MILK P

RODUCTS Food Stuff Cow's Milk Soya Milk Toned Milk Double Toned Milk Skimmed Mil
k Cottage Cheese Cow's Milk Buffalo Milk Yoghurt (Cow's Milk) Yoghurt (Toned Mil
k) Youghurt (double toned Milk) Butter Milk Cream light Khoya Processed cheese C
ondensed Milk Powdered Milk Apple Banana Cherries Dates (fried) Grapes Guava Lou
quat Mango Musk Mellon Orange Peach Pear Papaya Pineapple (fresh) Plum Pomegrana
te Bathula Beet root Bitter gaourd Carrot Cabbage Capsicum Cauliflower Amount 1
cup 1 cup 1 cup 1 cup 1 cup 100g 100g 1 Bowl 1 Bowl 1 Bowl 1 cup 1 1/2 tbsp 100g
1 Cube (25g) 1/2 Cup 1 tbsp 1 Medium (100g) 1 Medium (100g) 10 (70g) 10 (100g)
20 (100g) 1 Medium (150g) 6 Large (150g) 1 small (100g) 100g 1 Medium (100g) 1 M
edium (100g) 1 Medium (100g) 100g 1 Splice (100g) 1 small (75g) 1 small (100g) 1
00g 100g 100g 1 Medium (60g) 1 Medium (300g) 1 Medium (100g) 1 Medium (500g) Cal
ories 135 85 90 70 60 265 292 100 70 50 30 45 421 80 228 70 60 139 45 317 71 75
43 74 17 72 50 75 32 46 39 65 30 43 20 29 80 24 30 200 ml 150 ml 250 ml 15g 5g
Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fru
its Fruits Fruits Fruits Fruits Vagetables Vagetables Vagetables Vagetables Vage
tables Vagetables Vagetables
Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vag
etables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vageta
bles Vagetables Oils Oils Oils Oils Oils Sugar Sugar Sugar Nuts Nuts Nuts Nuts N
uts Nuts Nuts Nuts Nuts
Coriander Leaves Colocasia Cucumber Fenugreek leaves French Beans Lady finger Le
ttuce Mint Leaves Mustard leaves Onion Potato Radish Spinach Sweet Potato Tinda
Tomato Butter Ghee Margarine Oil Olive Oil White Sugar Honey Jaggery Almond Coco
nut (fresh) Coconut (dry) Cashew Nut Pine nuts Gound Nut Pistachio Raisins Walnu
t
100g 1 Medium (75g) 1 Medium (150g) 100g 100g 100g 100g 100g 100g 1 Medium (50g)
1 Medium (60g) 1 Small (150g) 100g 100g 1 Small (50g) 1 Medium (60g) 1 tsp 1 ts
p 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 5g 10small (10g) 10g 15g 6 Medium (20g) 10g 20 (
10g) 10 (10g) 10g 4 Halves (10g)
20 72 20 15 26 35 20 15 34 25 26 120 26 120 10 10 36 45 45 45 20 15 19 65 45 99
120 60 60 65 30 70
BEVERAGES NAME Tea Instant coffee Espresso coffee
Mango shake
Fruit punch Lemonade/Mintade
RAW WEIGHT Low fat milk-1tsp Sugar-1tsp Low fat milk-2tsp Sugar-1tsp Low fat mil
k-1/2tsp Sugar-1tsp Cream-1/2tsp Mango-50g Buffalo milk-150ml sugar-2tsp Fresh j
uices Mint leaves Lemon sugar-2tsp
MEASURE 1 Cup 1 Cup 1 Cup
CALORIES 30 40 55
1 Glass
249
1 Glass 1 Glass
174 40
Jaljeera Panna (raw mango juice) Carrot kanji Pineapple juice Rose water Soft dr
ink Tender coconut water ALCOHOLIC DRINKS NAME Beer Wine(dry) Wine(sweet) Brandy
Champagne(dry) Champagne(sweet) Whisky Gin Rum Sherry(dry) (Note: It is healthy
to avoid consuming alcohol as much as possible.) CEREALS PREPARATION Burghol(cr
acked wheat) Rice Khichri1 Pulao Parantha2 Chappati3 Puri4 Bhatura5 Potato paran
tha6 Khubus(Small) Freikha Wheat, all bran Doughnut Burger, chicken Burger, vege
table DAL PREPARATION PREPARATION Bengal gram dal Black gram dal
1 Glass Mango-50g Sugar-3tsp 1 Glass 1 Glass 1 Glass 1 Glass 300ml 1 Glass
NIL 97 5 110 150 125 24
(Rooh Afza-3tsp)
AMOUNT 240ml 100ml 100ml 30ml 135ml 135ml 30ml 30ml 30ml 30ml
CALORIES 110 80 142 75 105 160 75 85 85 45
COOKED WT.(G) 200 200 200 300 100 70 75 36 90 90 200 28 32
COOKED MEASURE/NO. 1 Cup 1 Cup 1 Cup 2 Bowls 2 2 3 1 1 1 1 Cup 1/2 Cup 1 1 1
CALORIES 225 222 430 358 297 170 240 154 213 240 225 95 135 275 125
COOKED WT.(G) 125 145
COOKED MEASURE/NO. 1 Bowl 1 Bowl
CALORIES 124 161
Green gram dal Lentil dal Red gram dal Kadhi7 Spinach with dal Sambar8 Chole9 Gr
een gram(whole) Lentil (whole) Rajmah10 Chick peas(lobia) Phool(fava beans) VEGE
TABLE PREPARATION PREPARATION Peas and paneer Pea potato curry potato curry Frie
d vegetableballs curry DRY PREPARATION Capsicum potato Cauliflower and carrot La
dies finger(okra) Eggplant Cabbage Stuffed tomato SNACKS PREPARATION Poha Dahi v
ada Vada Masala dosa Idli Sago vada Samosa Sandwich Upma Spaghetti Waffles Cake,
plain Cake,sponge Pie Ka'ak Manakeesh Knafeh b'jibun
155 140 135 140 140 160 160 145 130 135 140 100
1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1/2
Cup
316 248 104 118 113 81 119 113 95 153 141 115
COOKED WT.(G) 130 135 110 145
COOKED MEASURE/NO. 1 Bowl 1 Bowl 3/4 Bowl 1 Bowl COOKED MEASURE/NO. 1 Bowl 1 Bow
l 1.5 Bowl 3/4 Bowl 1 Bowl 1 Bowl COOKED MEASURE/NO. 1 1/2 Bowl 2 2 1 3 2 1 2 1
1/4 1 Cup 1 Large 1 Piece 1 Piece 1 Portion 4 Pieces 1 Piece 1 Small piece
CALORIES 191 132 131 217
COOKED WT.(G) 125 95 140 100 100 85 COOKED WT.(G) 150 166 43 100 170 60 65 65 16
0 140 75 75 50 160 100 100 100
CALORIES 116 100 226 115 131 84 CALORIES 298 343 138 192 229 214 207 194 260 197
245 153 153 375 300 277 350
Knafeh b'kashta Znood el sitt Hareesah Baklawah Borma Ish el bulbul Ghraybeh NON
-VEG PREPARATION PREPARATION Chicken with gravy Fish cutlets Fish fillet Fried F
ish Liver tossed with spices Mutton curry Prawn tossed with spices Prawn curry C
HUTNEYS(PASTES) PREPARATION Coconut chutney Coriander chutney Mint Chutney Tamar
ind Chutney Tomato Chutney Hummos Moutabbal RAITAS Cucumber raita(low fat curd)
Boondi raita fried bengal flour balls SALADS AND DRESSINGS French Mayonnaise Lig
ht mayonnaise Tossed green salad with dressing Coleslaw veg with jellied fruit s
alad Tabouleh Fattoush Caesar
100 100 100 100 100 100 100
1 Small piece 1 Small piece 1 Medium piece 5 Pieces 2 Pieces 8-10 Pieces 4 Piece
s
345 375 525 550 600 550 550
COOKED WT.(G) 125 80 115 85 140 145 115 145
COOKED MEASURE/NO. 1 Bowl 2 Bowl 2 Bowl 2 Bowl 1 Bowl 1 Bowl 3/4 Bowl 1 Bowl
CALORIES 257 190 358 218 330 237 206 219
COOKED WT.(G) 55 20 18 20 50 30 30
COOKED MEASURE/NO. 2 tbsp 1 tbsp 1 tbsp 1 tbsp 1/2 Bowl 2 tbsp 2 tbsp
CALORIES 125 47 7 65 32 120 75
Yoghurt-100 Cucumber-50 Yoghurt-100
1 Bowl 1 Bowl
52 100
15 15 15 1 Bowl
1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 Bowl
70 150 110 95 151 108 125 70
100g 100g 15
1 Bowl 1 Bowl 1 tbsp

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