Low calorie Recipes: 1

Baked Paneer in Spinach with Tomato Gravy

Preparation time: 20 minutes * Cooking time: 30 minutes * Serves 8.

Ingredients For the spinach 6 teacups chopped spinach 1 chopped onion 2 teaspoons plain flour 3 chopped green chilies 2 teaspoons oil salt to taste Other ingredients 200 grams paneer chopped 2 teacups chopped mixed boiled vegetables (French beans, carrots, cauliflower) 1 teacup tomato gravy salt to taste How to? For the spinach Cook the spinach without adding any water. When cooked, blend in a liquidizer. Heat the oil and fry the onion for ½ minute. Add the flour and fry again for ½ minute. Add the green chilies, spinach and salt and cook for 1 minute. How to proceed ? Mix the spinach with the paneer, vegetables and salt and spread in a baking dish. Pour the tomato gravy on top. If you like, grate a little of the paneer and sprinkle on top. Bake in a hot oven at 200 deg C for 10 minutes. * Serve hot.

Health Information: An excellent combination of a dairy product (which provides proteins) with green and starchy vegetables which supply iron, vitamins, minerals and complete carbohydrates.

Per Serving: * Calories 108 * Protein 11g * Carbohydrates 12g * Fat 2.5g

Baked Stuffed Tomatoes Preparation time: 10 minutes *Cooking time : 25 minutes * Serves 12. Ingredients 12 medium tomatoes 150 grams crumbled paneer 2 teacups chopped mixed boiled vegetables (French beans, carrots, cauliflower, green peas) 1 chopped onion 2 chopped green chillies 2 teaspoons oil Salt to taste How to? Cut out the tops of the tomatoes and scoop out the centres. Keep aside the scooped portion. Heat the oil and fry the onion for 1 minute. Add the green chilies and fry again for 1/2 minute. Add the vegetables, paneer, salt and scooped tomato portion and cook for 2 minutes. Fill the tomatoes with the mixture and bake in a hot oven at 200 deg C for 20 minutes. * Serve hot Health Information: A colourful and nutritious dish which is rich in vitamins, amino acids and fibre. Per Serving: * Calories 58 * Protein 5g * Carbohydrates 7g * Fat 1.2g

Baked Tomato Slices

Preparation time: A few minutes * Cooking time : 10 minutes * Serves 4.

Ingredients 4 sliced tomatoes 1teacup white sauce 2 teaspoons grated paneer Salt and pepper to taste How to? Arrange the tomato slices in a baking dish and sprinkle salt and pepper on top. Spread the white sauce over it and sprinkle grated paneer on top. Bake in a hot oven at 200 deg C for 10 minute. * Serve hot

Health Information: A light, healthy dish which is simple to prepare. Ideal for lunch.

Per Serving: * Calories 39 * Protein 2g * Carbohydrates 6g * Fat 0.8g

Cabbage Rolls

Preparation time : 15 minutes * Cooking time : 30 minutes

Ingredients · 10 to 15 large cabbage leaves 2 teacups finely chopped mixed boiled vegetables ( carrots, French beans, cauliflower, green peas) 1 finely chopped onion 2 chopped green chilies 1 teacup tomato gravy 50 grams paneer 1 tablespoon oil salt and pepper to taste

How to? Cook the cabbage leaves in salted water for 1 minute. Drain thoroughly. Heat the oil and fry the onion for a few seconds. Add the green chilies and fry again for a few seconds. Add the vegetables, salt and pepper. Place a little vegetable mixture on each cabbage leaf and spread a little tomato gravy on top. Roll up each leaf and arrange on a greased baking dish. Boil the balance tomato gravy and pour over the rolls. Sprinkle the paneer on top. * Serve immediately. If you like, use grated cooking cheese instead of the paneer and bake in a hot oven at 225 deg C for 10 minutes before serving.

Variation: CABBAGE ROLLS IN WHITE SAUCE : Instead of tomato gravy, use 11/2 teacups of white sauce, and bake before serving.

Health Information : A recipe which uses a low-calories vegetable like cabbage and yet gives Mediterranean flavour. It provides more than half of a teenager’s daily requirement of Vitamins A, C and K.

Per Serving: * Calories 130 * Protein 7g * Carbohydrates 14g * Fat 5.5g

Cabbage Rolls in White Sauce

Preparation time : 15 minutes * Cooking time : 30 minutes

Ingredients · 10 to 15 large cabbage leaves 2 teacups finely chopped mixed boiled vegetables (carrots, French beans, cauliflower, green peas) 1 finely chopped onion 2 chopped green chillies 1-1/2 teacups of white sauce 50 grams paneer 1 tablespoon oil salt and pepper to taste How to? Cook the cabbage leaves in salted water for 1 minute. Drain thoroughly. Heat the oil and fry the onion for a few seconds. Add the green chillies and fry again for a few seconds. Add the vegetables, salt and pepper. Place a little vegetable mixture on each cabbage leaf and spread a little white sauce on top. Roll up each leaf and arrange on a greased baking dish. Boil the balance white sauce and pour over the rolls. Sprinkle the paneer on top. Use grated cooking cheese instead of paneer and bake in a hot oven at 225 deg C for 10 minutes before serving.

Health Information: A recipe which uses a low-calories vegetable like cabbage and yet gives Mediterranean flavour. It provides more than half of a teenager’s daily requirement of Vitamins A, C and K.

Chinese Stir Fried Vegetables

Preparation time : 30 minutes * Cooking time : 10 minutes * Makes 1meal

Ingredients 1 sliced onion 2 chopped spring onions 1 teacup shredded cabbage ½ sliced capsicum 1 sliced tomato 2 tablespoons coarsely grated carrots 2 tablespoons bean sprouts a pinch baking powder a pinch citric acid 2 teaspoons soya sauce 2 teaspoons ginger water 1 teaspoon chili garlic paste 2 teaspoons chilies in vinegar 1 tablespoon oil Salt to taste To serve 2 bread slices How to? Heat the oil on a large tawa (griddle) on a high flame. Add the onion, vegetables, baking powder and citric acid and stir for a while. Add the soya sauce, ginger water, chili garlic paste, chilies in vinegar and salt and mix well. * Serve hot with bread slices. For the ginger water Grate 12mm piece of ginger, add ¼ teacup of water and keep aside for 1/2 hour. For the chili garlic paste Grind 5 to 6 garlic cloves with 5 red chilies and 1/4 teacup of water. For the chilies in vinegar Cut 3 to 4 green chilies and add to 1/2 teacup of white vinegar

Health Information: A complete, nutritionally balanced meal which is rich in all the food groups. Stir-frying is a nutrient saving technique . Being very fast, it does not introduce as much fat as ordinary frying does and is therefore a superior cooking technique.

Per Serving: * Calories 388 * Protein 11g * Carbohydrates 48g * Fat 15g

Corn stuffed Potato Preparation time : 10 Minutes *Cooking time : 50 Minutes * serves 6. Ingredients 6 large tomatoes For the corn filling 1 teacup cooked corn 1 small onion, finely chopped 1 finely chopped green chili 1 chopped tomato 2 teaspoons butter Salt and pepper to taste How to? For the potatoes Brush the potatoes with oil. Wrap in aluminum foil and bake in a hot oven at 200 deg C till tender ( about 30 minutes). Cool and split horizontally. Scoop the potato halves little so that a slight depression is formed for the filling. For the corn filling Heat the butter and fry the onion for ½ minute. Add the green chili and fry again for a few seconds. Add the corn, tomato, salt and pepper and cook for 1 minute. How to proceed? Fill each potato half with the filling (the quantities of the filling are given for six potatoes and should be adjusted as required). Grill under and over before serving. Alternatively, bake in a hot oven at200 deg C for 10 minute. *Serve hot. Variation: Potato stuffed with curd cheese dip Use 1-1/2recipes of curd cheese dip, in place of the corn stuffing and proceed in same way. Health Information: Potatoes are wrongly thought of as being fattening. Actually, besides being high in fibre, potatoes are rich in many vitamins, minerals and complex carbohydrates. They should be baked or boiled to make nutritious and filling meal. It is only when they are fried however ( as in the case of French fries) that the calorie content goes up substantially up to as much as three times. Per Serving: * Calories 136 * Protein 3g * Carbohydrates 29g * Fat 1.5g

FOOD FACTS

Potatoes rank highest, 7 times higher than the least filling food, croissants

Whole grain bread is 50% more filling than white bread.

Cakes, doughnuts, and cookies (high in fat and sugar) are amongst the least filling

Oranges and apples outscore bananas

Fish is more satisfying, per calorie , than lean beef or chicken

Popcorn is twice as filling as candy bar or peanuts

Curd has more than twice as much calcium as cottage cheese

Apples kept at room temperature will soften and spoil ten times faster than when kept in the refrigerator

Fish and shell fish are comparable to, and sometimes below, meat and poultry in cholesterol content. Shrimp is the exception, with 170 mg cholesterol in a 100 gms serving. That doesnt mean that one should never eat shrimp, but it might be wise to limit it to 100 gms a week

Vegetables that are actually fruits:

Avocados Cucumbers Brinjals Tomatoes

Green Beans Lady Fingers

Olives Peppers Squash

One cup of whole milk has more calories and saturated fat than 4 stripes of bacon

Don't assume that light beers are light in alcohol. Most brands contain nearly as much alcohol as regular beer. The "light" refers to calories; and the drop in calories comes from a reduction in carbohydrates, not alcohol

Half cup of most vegetables, contain 2 to 3 grams of fibre and a half cup of beans contain 6 gms of fibre

Vitamin A: One medium carrot has 4 times your daily needs.

Vitamin C: Just half cup of red bell pepper (capsicum) provides more than twice your RDA (Recommended Daily Allowance)

Folate: One cup of cooked black eyed peas (Lobia) provides 90 % of your daily requirement)

Iron: 3 steamed clams meat your daily iron needs.

Magnesium matters

A low level of this mineral may put you at risk for heart disease, osteoporosis, and diabetes. To get your daily 320 mg, reach for spinach, beans, nuts and cereals.

Types Of Diets

Which diets are effective and which should be avoided? Learn your dietary options, weigh the pros and cons, and determine which diet program is right for you.

Fixed-Menu Diet

A fixed-menu diet provides a list of all the foods you will eat. This kind of diet can be easy to follow because the foods are selected for you. But, you get very few different food choices which may make the diet boring and hard to follow away from home.

In addition, fixed-menu diets do not teach the good selection skills necessary for keeping weight off. If you start with a fixed-menu diet, you should switch eventually to a plan that helps you learn to make meal choices on your own, such as an exchange-type diet.

Exchange-Type Diet

An exchange-type diet is a meal plan with a set number of servings from each of several food groups. Within each group, foods are about equal in calories and can be interchanged as you wish/

For example, the "starch" category could:

• include one slice of bread
• 1/2 cup of oatmeal

Each of the above are equal in nutritional value and calories. If your meal plan calls for two starch choices at breakfast, you could choose to eat two slices of bread, or one slice of bread and 1/2 cup of oatmeal.

With the exchange-type diet plans, you have more day-to-day variety and you can easily follow the diet away from home. The most important advantage is that exchange-type diet plans teach the food selection skills you need to keep your weight off.

Formula Diet

Formula diets are weight-loss plans that replace one or more meals with a liquid formula. Most formula diets are balanced diets containing a mix of protein, carbohydrate, and usually a small amount of fat.

Formula diets are usually sold as liquid or a powder to be mixed with liquid. Although formula diets are easy to use and do promote short-term weight loss, most people regain the weight as soon as they stop using the formula.

In addition, formula diets do not teach you how to make healthy food choices, a necessary skill for keeping your weight off.

Questionable Diets

You should avoid any diet that suggests you eat a certain nutrient, food, or combination of foods to promote easy weight loss. Some of these diets may work in the short term because they are low in calories.

However, they are often not well balanced and may cause nutrient deficiencies. In addition, they do not teach eating habits that are important for long-term weight management.

Flexible Diets

Some programs or books suggest monitoring fat only, calories only, or a combination of the two, with the individual making the choice of both the type and amount of food eaten. This flexible type of approach works well for many people, and teaches them how to control what they eat.

One drawback of flexible diets is that some don't consider the total diet. For example, programs that monitor fat only often allow people to take in unlimited amounts of excess calories from sugars, and therefore don't lead to weight loss.

Before you Decide

It is important to choose an eating plan that you can live with. The plan should also teach you how to select and prepare healthy foods, as well as how to maintain your new weight. Remember that many people tend to regain lost weight.

Eating a healthful and nutritious diet to maintain your new weight, combined with regular physical activity, helps to prevent weight regain.

5 Ways to Start Losing Weight Today

Are you ready to lose weight but aren't sure how to start? Worry no more. Follow our five easy steps to weight loss today. No more delays. No more waiting until Monday or the New year. No more looking for the perfect diet. Follow these simple and effective steps and you'll get started losing weight today, and keep it off tomorrow.

1. Carry a notebook and a pen.

Make sure you write in that notebook! Every single thing that you swallow should be written in your notebook, preferably as soon as you swallow it. If you finish your daughter's leftover Pop-Tart at breakfast, write it down. Sample a cookie at the office? Write it down. Just a 'taste' of the stew you're making for dinner? You've got it: Write it down! Writing down what we eat and drink forces us to be aware of what we're putting in our mouth. It also gives us an easy way to track our intake and decide what changes we want to make.

2. Ask 'why?'

Every time you start to eat or drink, ask yourself one word: Why? Why am I eating this? Am I hungry, tired, bored, stressed, lonely? The correct answer is simple: hunger. If you're not hungry, don't eat. Figure out what you need to do to satisfy that emotion: Take a nap, read a book, yell at your boss, call a friend -- just don't eat if you're not hungry.

3. Eat to lose.

That's right, if you skip meals you won't lose weight. Why not? Because then you'll get so hungry that you snack, or eat more than you want to, or end up feeling miserable and quit right away. Everybody needs to eat and deserves to eat three meals per day. Snacks, too (if, of course, you can answer #2 correctly first). And
forget those skimpy little diet meals. They just leave you feeling hungry and unsatisfied. A meal should include whole grains, fruit and vegetables, protein and even a small amount of fat.

4.Remember your favorite things.

If you've ever tried to completely avoid your favorite food, then completely lost
control and devoured the entire bag of cookies, you know what I'm talking about. Stuck on chocolate? Eat one delicious, exquisite piece of high-quality chocolate every evening. Savor that chocolate. Sit down, relax, and do nothing but enjoy the flavor, texture and experience of eating the chocolate. Eat slowly, enjoying every bite. And whatever you do, don't feel guilty. A small portion of your favorite food will keep you satisfied and happy -- and losing weight.

5.Find a part of your body that moves (not your mouth) and move it.

Everyone can move something. If you have bad knees you can still exercise your arms or even do water exercises in a pool. Take up line dancing or karate. Walk the dog in the morning before work, take the kids for a bike ride after school, or listen to favorite music while using your treadmill. Even housework can become exercise if you move vigorously enough. Turn vacuuming into a race, wash windows
with plenty of elbow grease, or scrub flours until you work up a sweat. There simply are no excuses for not moving. Every day. Monday through Sunday. Start with five minutes and add 1-5 additional minutes every week until you're moving for at least 60 minutes every day. You can spread the activity times apart if you want: vacuum for 10 minutes in the morning, take a brisk 15-minute walk at lunch, ride bikes with your sweetie after dinner for 30 minutes and carry out garbage (at a fast clip) for 5 minutes. You've done it!

10 Tips for Managing Food Cravings

How many times has this happened to you? After a great start at eating healthy in an attempt to take charge of your weight, you hear the cookies begin to call you from the cupboard. Pretty soon, half the box is gone and, with it, your latest attempts at weight management. Many people think that only by avoiding high-fat, high-calorie foods entirely will they ever be able to lose weight and keep it off. Many weight control programs today even call these foods "addictive" and recommend we give them up forever. While you think giving up such foods may help you gain better control over your eating, the truth is you're actually giving up control. Your cravings for the foods you love will remain and may even become stronger. To adopt a healthy eating plan that includes the foods you crave, try these tips:

1. Eat at least three well-balanced meals a day. Even if you're trying to lose weight, don't skip meals. You'll only be hungrier for the next one, and cravings between meals can become overwhelming.

2. Give up guilt. Believing you have cheated on your diet and completely ruined your chances of succeeding produces guilt and feelings of failure. Give yourself permission to eat favorite foods in moderation and without guilt.

3. Accept food cravings as a normal part of living in a food-oriented society. Almost everyone experiences food cravings, regardless of whether they struggle with their weight. The more you understand your cravings, the better you will be able to manage them. While you cannot control the fact that cravings occur, you can control you reaction.

4. Think "management" instead of "control." "Control" implies an adversarial relationship with food; it's generally a constant struggle to maintain control. "Management" is much easier. When we manage something, we work with it to achieve our desired results.

5. Look at cravings as suggestions to eat, not commands to overindulge. Overeating does not have to be an automatic response to a craving. When a craving begins, determine how you want to deal with it. It is truly up to you.

6. Believe that cravings will pass. A craving is similar to a wave in the ocean. It grows in intensity, peaks, and then subsides if you do not give in. Picture yourself as a surfer who is trying to "ride the wave," instead of being wiped out by it. The more you practice riding the wave, the easier it will become.

7. Disarm your cravings with the 5 D's. Delay at least 10 minutes before you eat so that your action is conscious, not impulsive. Distract yourself by engaging in an activity that requires concentration. Distance yourself from the food. Determine how important it really is for you to eat the craved food and how much you really want it. Decide what amount is reasonable and appropriate, eat it slowly and enjoy!

8. Stop labeling foods as "bad," "illegal," or "forbidden." It's not the food itself that's the problem, but the quantities you consume and how often you consume them. You can eat some of anything you want-even if it is high in fat, calories, or sugar-but to reach your goals, you may not be able to eat all of everything you want.

9. Aim for moderation instead of abstinence. Avoiding things you fear only reinforces the fear. Occasionally practice enjoying reasonable amounts of favorite high-fat or high-calorie foods. You may be happier and better able to stay with a well-balanced plan for healthy living.

10. Exercise regularly. Just as it is vital to successfully managing your weight, exercise is key to managing food cravings. In addition to burning calories, regular exercise may be relief from tension due to anxieties about food cravings. It's also one way to delay, distance, and distract yourself from food.

FAT BUSTING TIPS

1. Use a nonstick pan for cooking.
2. Grill or bake food instead of frying.
3. Have low fat/skim dairy products.
4. Remove fat from meat & skin from chicken.
5. Defat soups, stocks & gravies by refrigerating them for a few hours before use.
6. Cook vegetables without fat by steaming and boiling.
7. Use low fat spreads and chutney on bread instead of butter and cheese.
8. Serve dressing and rich sauces separately so that you can minimize their intake.
9. Have plain bread and chapattis instead of rolls, puris and parathas.
10. Replace high-fat ingredients in your favorite recipes with healthier substitutes e.g. use yoghurt instead of cream.

All Tradition related Belief's are NOT Myths

Fish Many of us have been brought up to abstain from fish during months spelt without an Hour i.e. May through June. May and June are the hottest months when Fish, a highly perishable food item, could easily get decomposed July and August are the months when fish are known to spawn and must be spared the Net. Our old books warned against partaking of 'Hilsa' fish during the monsoons and it has now been established that during the monsoons, 'Hilsa' plays host to the cholera virus.

Mangoes are 'heating', You must have heard it being said over and over again. To counter the heat one must soak them in cold water for 2 to 3 hours before you eat them. Further, a repast of mangoes must be followed by a few sips of cold or lukewarm milk. There's sense in all that. Mango peel contains an essential oil which can irritate the human skin and mucous membrane. Given the quantities of mango consumed by an average Indian adult, it is important to remove some of this oil by soaking in water. And a sip of milk after a mango soothes away any tendency to heartburn.

Coarsely ground flour is considered superior to the fine variety, with good reason, for the coarseness is largely due to bran, a rich source of vitamin B and the much needed fibre.

The belief that 'karela', 'jamun' and 'methi' are good for diabetics is not an old wives tale. These three do help control blood sugar levels.

Amla and carrot preserve (murabba) is said to put pep into you. It sure does. Unless subjected to prolonged cooking. Amla is packed with vitamin C and carrot with vitamin A. Sugar provides calories, hence the energy and hey presto, you feel on the top of the world!

Traditional wisdom says eggs are bad. Myth or Fact !

Eggs are one of nature's near-perfect foods. They contain an easily digestible form of protein, plus about a zillion other valuable compounds and nutrients, and with rare exceptions (we'll get to those in a bit) there isn't a single sound reason to avoid them, despite what you may have heard.

The advice of conventional dietitians and traditional medical folks to avoid eggs was based on the fact that eggs contain two substances that continue to suffer from a terrible reputation: cholesterol and fat. The demonizing of fat is a subject worth a column all its own, so we'll save that for another time. Right now, let's look a little more closely at cholesterol.

As we all know "The average literate Indian doesn't know exactly what cholesterol is but is quite certain that it's dangerous." The consensus seems to be that whatever it is, the less cholesterol the better. In fact, cholesterol is needed by every cell in the body. Without cholesterol, our bodies would disintegrate. About 80 percent of the cholesterol in the body is produced by the body itself, regardless of how much of it you eat or don't eat.

Most of your body's cholesterol is found in the cells, where it does all kinds of good things. Only about 7 percent of the body's store of cholesterol is in the blood, and even then it doesn't do any real damage until it oxidizes and begins to stick to the arterial walls. Nature, however, in her infinite wisdom, created the egg complete with its own built-in antioxidant. It's called lecithin, and it helps prevent the cholesterol in eggs from becoming a problem. Interestingly, lecithin is found in the yolk, which many people mistakenly discard because it contains cholesterol.

The real take-home point however, is this: Dietary cholesterol has virtually no effect on serum cholesterol. Even Dr. Ancel Keys, whose original "Seven Countries" study gave rise to the whole fat/cholesterol/heart disease madness in the first place, has said: "There's no connection whatsoever between cholesterol in food and cholesterol in the blood. None. And we've known that all along." That has been confirmed in study after study after study. Except in rare cases, the amount of cholesterol in the diet will affect your blood levels nary a wit. (The only exception to this are people who are called "cholesterol responders." Their bodies do not automatically decrease their internal production of cholesterol when dietary intake increases, so for this small group dietary cholesterol should be monitored.)

Egg yolks do contain an essential fatty acid called arachadonic acid, which has a mixed reputation. On the one hand, it is essential for your metabolism, and some authorities claim that up to 20 percent of the population is deficient in it. On the other, it is the "parent" molecule for many inflammatory substances, and some people are particularly sensitive to it. But according to nutritional educator Robert Crayhon, even if you're eating 10 whole eggs a day, it's probably not the presence of
arachadonic acid that's causing problems; it's much more likely to be an imbalance between the arachadonic acid and the omega-3 fatty acids that are missing from the diets of most Americans.

The solution? Make sure you're getting enough of those great omega-3's (found in fish and flaxseed oil), and don't worry about the arachadonic acid in the egg yolks.

By the way, in many supermarkets organic eggs, which contain plenty of omega-3's, properly balanced in the correct, beneficial ratio, are now available. As Dr. Fred Pescatore says, "If you buy nothing else for your family that is organic, please make it eggs."

To sum up: Can eggs be included as part of a healthy, fat-losing, low-carbohydrate diet? YES

Common High Calorie Foods

Food Items	Weight (Average Portion)	Calories (Kcal)	Fat (gms)
Beverages (Carbonated)
Coca Cola	1 bottle	154	--
Fanta (Orange)	1 bottle	156	--
Limca	1 bottle	126	--
Burgers
Burger, Plain	1	225	04
Burger, Cheese	1	280	09
Beaf Hamburger, raw	1 (75gms)	195	13.2
Burger, Chicken	1	520	31
French fries
Regular French fries	1 serving	210	10
Large French fries	1 serving	339	16
Cakes
Cake, Plain	1 piece (75 gms)	218	8.3
Cake, chocolate	1 piece (45gms)	185	7.6
Cake, Plain with chocolate icing	1 piece (87 gms)	302	10.4
Red Meats
Mutton leg roast	1 serving (100gms)	220	14.5
Pork, fresh cooked	1patty 27 gms	100	8.4
Pork leg roast	100 gms	294	20.7
Kidney fried	50 gms	100	4.5
Beaf steak	66 gms	148	8.3
Chocolates
Chocolate milk, cadbury	1 piece (28 gms)	151	8.2
Chocolate milk, Nestle	1 piece (30gms)	160	9
Kit Kat	1 piece (32 gms)	162	8.5
Chocolate Nut	1 piece (28 gms)	142	7.9
Others
Macroni cooked	1 cup (145 gms)	197	0.9
Samosa	1piece (40 gms)	100
Pakora	50 gms	100
Potato chips	20 gms	100
Potato Kachori	60 gms	100
Mutri	1 piece (25 gms)	100
Balushahi	20 gms	100
Rasgulla	1 piece (30 gms)	100
Sohan halwa	25 gms	100
Suji Halwa	30 gms	100
Jalebi	25 gms	100
Imarti	1 piece (20 gms)	100
Gulab jamun	1 piece (25gms)	100
Burfi	1 piece (25 gms)	100
Sugar	5 tsp (25 gms)	100
Fats
Butter	2-1/2 tsp	100
Ghee	2 tsp	100
Biscuits
Arrowroot	4 pieces	100
Glucose	3 pieces	100
Orange, cream	2 pieces	100
Supplements
Bournvita	25 gms	100
Complan	22 gms	100
Horlicks	25 gms	100

Physical Activity in Your Daily Life

Physical Activity in Your Daily Life

At Home
It's convenient, comfortable and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and other family members can use it. It's easy to have short bouts of activity several times a day.

• Do housework yourself instead of hiring someone else to do it.
• Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.
• Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
• Walk or bike to the corner store instead of driving.
• When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
• Stand up while talking on the telephone.
• Walk the dog.
• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall
• Stretch to reach items in high places and squat or bend to look at items at floor level.
• Keep exercise equipment repaired and use it!

At the Office
Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day?

• Brainstorm project ideas with a co-worker while taking a walk.
• Stand while talking on the telephone.
• Walk down the hall to speak with someone rather than using the telephone.
• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
• Walk while waiting for the plane at the airport.
• Stay at hotels with fitness centers or swimming pools and use them while on business trips.
• Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
• Participate in or start a recreation league at your company.
• Form a sports team to raise money for charity events.
• Join a fitness center or Y near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
• Schedule exercise time on your business calendar and treat it as any other important appointment.
• Get off the bus a few blocks early and walk the rest of the way to work or home.
• Walk around your building for a break during the work day or during lunch.

At Play
Play and recreation are important for good health. Look for opportunities to be active and have fun at the same time.

• Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
• See the sights in new cities by walking, jogging or bicycling.
• Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
• Play your favorite music while exercising, something that motivates you.
• Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
• Join a recreational club that emphasizes physical activity.
• At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
• When golfing, walk instead of using a cart.
• Play singles tennis or racquetball instead of doubles.
• At a picnic, join in on badminton instead of croquet.
• At the lake, rent a rowboat instead of a canoe.

Calorie chart!!!

Calories

Cabbage 45

Carrot 48

Cauliflower 30

Corn (baked) 84

Cucumber 12

Eggplant (Fresh) 24

Eggplant (Cooked) 69

Fenugreek (methi) 49

French Beans 26

Lettuce 21

Onion 50

Peas 93

Potato 97

Potato (fried- 1 cup) 450

Potato (baked- 1 cup) 100

Potato (mashed- 1 cup) 245

Potato (boiled- 1 cup) 83

Pumpkin (cooked) 33

Spinach 26

Tomato (fresh) 21

Tomato (stuffed and baked) 58

Tomato (baked) 39

Fruits (per 100 grams)

Calories

Apple 56

Banana 153

Black Grapes 45

Chickoo 94

Cherries 70

Dates 281

Guava 66

Litchies 61

Mango 70

Melon 74

Orange 53

Papaya 32

Peach 50

Pears 51

Pineapple 46

Plums 56

Pomegranate 77

Watermelon 16

Cereals (per 100 grams)

Calories

Bajra 360

Maize flour 355

Rice 325

Wheat flour 341

Breads (per slice)

Calories

Chapati (wheat bread) (medium) 119

White bread 60

Paratha (not stuffed) 280

Desserts (per 100 grams)

Calories

Biscuits 399

Boondi ladoo 150

Cake (with icing) 302

Cake (without icing) 218

Cookies (butter cookies) 482

Custard 205

Fruit pie 236

Fruit salad 80

Gujia 501

Gulab Jamun 387

Halwa (atta) 263

Halwa (rawa) 181

Halwa (sohan halwa) 399

Jalebi 494

Jelly 65

Kheer (rice) 141

Kheer (rice-carrot) 226

Maalpua 325

Sandesh 57

Milk and Milk Products (per cup)

Calories

Buffalo milk 115

Butter (100gms.) 750

Buttermilk 19

Cheese 315

Cow milk 100

Cream (100gms) 210

Ghee (100gms) 910

Skimmed milk 45

Miscellaneous

Calories

Coconut water (100 ml) 25

Coffee 40

Honey (1 tbsp) 90

Orange juice (100 ml) 47

Sugar (1 tbsp) 48

Tea 30

Tomato juice (100ml) 22