Standard Measures

1 Cup
1 Bowl
1 Glass
1 Table Spoon
1 Tea spoon

200 ml
150 ml
250 ml
15g
5g

Food Stuff
Cow's Milk
Soya Milk
Toned Milk
Double Toned Milk
Skimmed Milk
Cottage Cheese
Cow's Milk
Buffalo Milk
Yoghurt (Cow's Milk)
Yoghurt (Toned Milk)
Youghurt
(double toned Milk)
Butter Milk
Cream light
Khoya
Processed cheese
Condensed Milk
Powdered Milk
Apple
Banana
Cherries
Dates (fried)
Grapes
Guava
Louquat
Mango
Musk Mellon
Orange
Peach
Pear
Papaya
Pineapple (fresh)
Plum
Pomegranate
Bathula
Beet root
Bitter gaourd
Carrot
Cabbage
Capsicum
Cauliflower

Amount
1 cup
1 cup
1 cup
1 cup
1 cup

Calories
135
85
90
70
60

100g
100g
1 Bowl
1 Bowl

265
292
100
70

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 Medium (100g)
1 Medium (100g)
100g
1 Splice (100g)
1 small (75g)
1 small (100g)
100g
100g
100g
1 Medium (60g)
1 Medium (300g)
1 Medium (100g)
1 Medium (500g)

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

MILK AND MILK

PRODUCTS

Fruits
Fruits
Fruits
Fruits
Fruits
Fruits
Fruits
Fruits
Fruits
Fruits
Fruits
Fruits
Fruits
Fruits
Fruits
Fruits
Vagetables
Vagetables
Vagetables
Vagetables
Vagetables
Vagetables
Vagetables

Vagetables
Vagetables
Vagetables
Vagetables
Vagetables
Vagetables
Vagetables
Vagetables
Vagetables
Vagetables
Vagetables
Vagetables
Vagetables
Vagetables
Vagetables
Vagetables
Oils
Oils
Oils
Oils
Oils
Sugar
Sugar
Sugar
Nuts
Nuts
Nuts
Nuts
Nuts
Nuts
Nuts
Nuts
Nuts

BEVERAGES
NAME
Tea
Instant coffee
Espresso coffee

Mango shake

Fruit punch
Lemonade/Mintade

Coriander Leaves
Colocasia
Cucumber
Fenugreek leaves
French Beans
Lady finger
Lettuce
Mint Leaves
Mustard leaves
Onion
Potato
Radish
Spinach
Sweet Potato
Tinda
Tomato
Butter
Ghee
Margarine
Oil
Olive Oil
White Sugar
Honey
Jaggery
Almond
Coconut (fresh)
Coconut (dry)
Cashew Nut
Pine nuts
Gound Nut
Pistachio
Raisins
Walnut

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 tsp
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

RAW WEIGHT
Low fat milk-1tsp
Sugar-1tsp
Low fat milk-2tsp
Sugar-1tsp
Low fat milk-1/2tsp
Sugar-1tsp
Cream-1/2tsp
Mango-50g
Buffalo milk-150ml
sugar-2tsp
Fresh juices
Mint leaves
Lemon
sugar-2tsp

MEASURE
1 Cup

CALORIES
30

1 Cup

40

1 Cup

55

1 Glass

249

1 Glass
1 Glass

174
40

20
15
19
65
45
99
120
60
60
65
30
70

Jaljeera
Panna
(raw mango juice)
Carrot kanji
Pineapple juice
Rose water
Soft drink
Tender coconut water
ALCOHOLIC DRINKS
NAME
Beer
Wine(dry)
Wine(sweet)
Brandy
Champagne(dry)
Champagne(sweet)
Whisky
Gin
Rum
Sherry(dry)

1 Glass

NIL

1 Glass

97

(Rooh Afza-3tsp)

1 Glass
1 Glass
1 Glass
300ml
1 Glass

5
110
150
125
24

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

Mango-50g
Sugar-3tsp

(Note: It is healthy to
avoid consuming
alcohol as much as
possible.)
CEREALS
PREPARATION
Burghol(cracked wheat)
Rice
Khichri1
Pulao
Parantha2
Chappati3
Puri4
Bhatura5
Potato parantha6
Khubus(Small)
Freikha
Wheat, all bran
Doughnut
Burger, chicken
Burger, vegetable

CALORIES
225
222
430
358
297
170
240
154
213
240
225
95
135
275
125

DAL PREPARATION
PREPARATION

COOKED WT.(G)

Bengal gram dal

Black gram dal

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
Green gram(whole)
Lentil (whole)
Rajmah10
Chick peas(lobia)
Phool(fava beans)

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

VEGETABLE
PREPARATION
PREPARATION

COOKED WT.(G)

Peas and paneer

Pea potato curry
potato curry
Fried vegetableballs
curry

130
135
110

COOKED
MEASURE/NO.
1 Bowl
1 Bowl
3/4 Bowl

145

1 Bowl

DRY PREPARATION

COOKED WT.(G)

Capsicum potato
Cauliflower and carrot
Ladies finger(okra)
Eggplant
Cabbage
Stuffed tomato

125
95
140
100
100
85

SNACKS
PREPARATION
Poha
Dahi vada
Vada
Masala dosa
Idli
Sago vada
Samosa
Sandwich
Upma
Spaghetti
Waffles
Cake,plain
Cake,sponge
Pie
Ka'ak
Manakeesh
Knafeh b'jibun

COOKED WT.(G)
150
166
43
100
170
60
65
65
160
140
75
75
50
160
100
100
100

COOKED
MEASURE/NO.
1 Bowl
1 Bowl
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

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

100
100
100
100
100
100
100

1 Small piece
1 Small piece
1 Medium piece
5 Pieces
2 Pieces
8-10 Pieces
4 Pieces

345
375
525
550
600
550
550

NON-VEG
PREPARATION
PREPARATION

COOKED WT.(G)

Chicken with gravy

Fish cutlets
Fish fillet
Fried Fish
Liver tossed with spices
Mutton curry
Prawn tossed with
spices
Prawn curry

125
80
115
85
140
145

COOKED
MEASURE/NO.
1 Bowl
2 Bowl
2 Bowl
2 Bowl
1 Bowl
1 Bowl

115

3/4 Bowl

206

145

1 Bowl

219

CALORIES
257
190
358
218
330
237

CHUTNEYS(PASTES)
PREPARATION

COOKED WT.(G)

Coconut chutney
Coriander chutney
Mint Chutney
Tamarind Chutney
Tomato Chutney
Hummos
Moutabbal

55
20
18
20
50
30
30

RAITAS
Cucumber raita(low fat
curd)
Boondi raita fried
bengal flour balls
SALADS AND
DRESSINGS
French
Mayonnaise
Light mayonnaise
Tossed green salad
with dressing
Coleslaw veg with
jellied fruit salad
Tabouleh
Fattoush
Caesar

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

1 Bowl

52

Yoghurt-100

1 Bowl

100

15
15
15

1 tbsp
1 tbsp
1 tbsp

70
150
110

1 Bowl

1 tbsp

95

1 Bowl

151

1 Bowl
1 Bowl
1 tbsp

108
125
70

100g
100g
15