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A handy guideto take theguesswork outof countingcalories plussample mealplans to helpyou droppounds f-a-a-s-t.
A
 
Dieter’s
ManualA
 
Dieter’s
Manual
f there’s one thing even the most casual dieter knows for certain, it is the importance of keeping a daily track of the calories hetakes in. Unfortunately, this is easier said than done. Reason: The paucity of reliable data on the caloric values of Indian foods.There are several factors responsible for this dietary roadblock: (a) the lack of significant research in the area of foodanalysis; (b) the fact that, unlike the West, where most of the population relies on ready-to-serve meals or packaged foods thathave been calibrated down to the last decimal, we are still a people that relies on home cooking (think: a 1000 permutations,combinations and as many caloric values for a single dish!); (c) again, unlike the West, where government policy makes itcompulsory for food manufacturers and restaurateurs to reveal caloric data, no such rules bind our food sellers... And so onand so forth.Given this sad state affairs, you can understand the dieter’s dilemma. How is he supposed to stay within his prescribeddietary limits if, say, he can’t even guess at what a breakfast of
idli-sambar 
or a dinner of
dabba gosht 
and
parathas 
could bring in, energy wise? Sure, there are dozens of little booklets in the market aimed at the dedicated dieter that listfoods and their caloric values, but a close analysis of these typically reveal that they are the works of charlatans.ollowing a diet based on such unreliable data can have serious consequences on someone who is watching hisweight for health reasons. (But even the casual dieter can be unpleasantly surprised to learn that a daily intake of a
1
 
Breakfast
300 — 400 cals
1.Bread1 slice20g49Boiled egg150g87Orange1100g48Skim milk1c150g29——2132.Cornflakes1c25g94Milk (cows)1c150g101Sugar2tsps.10g40Apple1100g59——2943.Bread2 slices40g98Butter1tsp5g36Cheese1cube25g87Tea1tsp sugar5g31——2584.Idli290g130Sambhar1cup150g100Milk1c150g101——301
SUGGESTED MENUS
Breakfast
300 — 400 cals
5.Dosai150g135Chutney2 tbsps50g100
Coffee+sugar
1c5g54——2896.Toast2 slices98
Scrambled egg
1101Banana1100g116
Tea+sugar
1c5g37——3957.
Porridge (oats)
1c100Milk1c144Sugar1tsp5g20Papaya
1
 / 
3
med.100g32——2538.Upma1c90g220
.ruit (orange)
150Milk1c101——371
THE DIET PRESCRIPTION
o lose weight and to maintain the loss over the long term, dieticians recommend that you attempt to drop no more thanhalf a kg a week (anything more will require a doctor’s supervision). Men are therefore advised to get atleast 1800 caloriesper day, while women can get by with 1400 calories.The following diet plan has been based on these figures and is conveniently divided into 3 meals and one snack. A midmorningor late night snack, may also be included provided the calories are adjusted with the nearest main meal.
6
ORBreakfast400 calsBreakfast400 calsLunch500 calsMid morning100 calsTea350 calsLunch500 calsDinner550 calsTea300 calsDinner500 calsor women, the 1400 cal diet prescription may be similarlydivided as follows:Breakfast350 calsBreakfast300 calsLunch400 calsLunch350 calsTea250 calsTea250 calsDinner400 calsDinner400 calsLate night100 calsThe diet prescriptions mentioned above however have to befurther individualised from person to person.ORMenus have been worked out for 300-400 cal. meals.Caloric value of average portions of many Indian dishes havebeen worked out for quick reference. It is important to remember  that these values will change according to the amount of fatused in cooking and also the use of ingredients such ascoconut, nuts and cream.
CALORIE COUNTING
Substitution of one food for another is possible in each of thesuggested menus but the new food chosen should preferablybe from the same group and contain approximately the samenumber of calories. The ‘Calorie Counter’ is provided to helpin this calculation. The 100 calorie exchange list makes iteasier still.
mere 100 extra calories a day could mean atleast 10 pounds of additional baggage at the end of the year.)Since readers of
Health & Nutrition 
have long been clamouring for the caloric data of Indian foods, we wentback to a little manual published over 10 years ago by the College of Home Science, Nirmala Niketan formaterial. As far as we know, barring a few minor blips, the
Calorie Counter 
is one of the most reliable andpainstakingly researched compendium of its kind. (The National Institute of Nutrition, Hyderabad, has alsobrought out a similar booklet, but on a more limited scale.) The following special section that the college haskindly permitted
Health & Nutrition 
to reproduce, is an excerpt from the manual, and provides not only acomprehensive list of caloric values of common Indian foods, but also menu plans to help dieters lose weight.ollow their advice and you’ll know that you’re on the right track!
Note:
The
Calorie Counter 
also has recipes for all the foods it has listed, so it’s worthwhile to get hold ofa copy if you can!
 
2.Chapati2100Dal (thick)1c166Cauliflower withgreen peas¾ c125
Salad
2 small tomatoes
20
Dahi1c100——5113.Phulka470g200Usal (moong)1c120Doodhi raita½ c65Salad (tomato)150g10Beans foogath¾ c75——4704.Tomato rice1c178Cucumber raita1c71Vegetable cutlet145g140Roasted papad1, large10g29——4185.Kichdi1c168Kadhi (pakoda)1c152Tomato &onion salad75g23——3436.Tandoori roti1147Mutton Rogan Josh100g127Onion salad & lime50g25——2997.Chapathis (no fat)2100Mutton kofta curry1c130g243Mixed veg. salad100g24——3678.Rice1c100Chicken vindaloo½ c80g170Carrot raita1c100g59——329
Lunch or Dinner
300 — 500 cals
\ 9.ish bake80g212Mixed veg. salad100g24Bread1 slice20g49——285
Breakfast 300 cals
9.Bread2 slices98
Cottage cheese(cow’s milk)
2 tbsps20g53
Bacon (grilled)
1 strip48Tea1c37——23610.Pancakes*2100g160Butter1 tsp5g36Apple159Tea1c100g37——29211.
Cauliflower paratha
stuffed (small)*
290g160Curds
2
 / 
3
c100g60Tea1c37——329
Breakfast
250 ---300 cals
12.rench toast2 slices220
Pineapple (raw)
¾ c100g46Coffee1c54——32013.Puffed wheat1c14g53Skim milk1c29Banana1116Coffee1c54——25214.Dalia1c102
Milk (standardised)
1c120Sugar1tsp20resh figs237——279* Use minimum fat in cooking.
Lunch or Dinner
300 — 500 cals
1Rice2c200Sambar1c100
Cabbage foogath
1c130g104Salad
(tomato &cucumber)
50g9Curds1c100——513
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