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Calories Eat & count

House Hold Measures

• • 1 bowl-120gms.

  • 1 Small katori-25gms.

  • 1 medium katori-75 gms.

  • 1 cup-200ml.

  • 1 teaspoon(tsp)-5gms.

  • 1 Tablespoon(tbsp)-15gms.

What Counts as 1 serving of a cereal?

• • 1 medium roti

  • 1 slice of bread.

  • 1 small katori of cooked rice.

  • 1 bowl of cooked khichdi.

  • 1 medium katori of noodles.

  • 1 bowl of cooked dalia or cornflakes.

  • 1 bowl of cooked upma or poha or murmura or chirwa.

  • 2-3 biscuits.

  • 1 small dosa.

  • 1 medium size idli.

Calories in some cooked preparation

A Serving of a vegetable

• • 1 cup of raw vegetables(100 gms).

  • 1/2 Cup of cooked dry Vegetables(50 gms).

  • 1 1/2 Cup of raw leafy Vegetables(150 gms).

  • 3/4 cup of vegetable juice(75 gms).

Calories in some cooked preparations

A serving of fruit

• • 1 medium fruit(apple,orange).

  • 3/4 cup of chopped,cooked or canned fruit.

What counts as Serving of pulse?

• • 1 medium katori of cooked dal(75 gms).

  • 1 Small katori of cooked rajmah/lobia/chana(25 gms).

  • Cup Sprouts(100 gms).

  • 1/4 cup besan flour.

Calories in some cooked preparations

A Serving of milk includes

• • 1 cup of cow's milk(125 ml).

  • 1 Katori of curd(130 gms).

  • 1/2 cup of buffalo milk/lassi(530 ml).

  • 1 cube of processed cheese.

  • 1 piece of paneer(30 gms).

Calories in some cooked preparations.

Calories in Oil

                fats and oils

Calories in sugars

                  sugars

Calories Content in Non-Vegetarian

items per serving(40 gms)