Calorie Chart

Calorie is the unit of measurement that tells us how much energy our body derives from a
particular food item. The food that we consume during the day include a variety of nutrients
and each nutrient provides different amounts of calories.

Many health conscious people are constantly counting and keeping a track of their calorie
intake while there are some of us who are totally ignorant to the entire concept. Here is a
list of some food items and the number of calories they possess -

Simple Calorie Chart

Food
Measure Calories
Categories
MILK & MILK PRODUCTS
Milk (Cow) 90ml 50
Milk (BuffaIlo) 45ml 50
Cheese 15 gms 50
Butter 1 tbsp 50
Ghee 1 tbsp 50
FRUIT
Apple 1 Small 50-60
Banana 1/2 Medium 50-60
Grapes 20 Small 50-60
Mango 1 Small 50-60
Musambi 1 Medium 50-60
Orange 1 Small 50-60
CEREAL
Cooked Cereal 1/2 Cup 80
Rice cooked 25 gms 80
Chapatti 1 Medium 80
STARCHY VEGETABLES
Potato 1 Medium 80
Dais 1 Large katori 80
Mixed
150 gms 80
vegetables
PROTEIN / MEAT
Fish 50 gms 55
Mutton 1 oz. 75
Egg (Hen) 2 pieces 100
COOKED FOOD
Biscuit (Sweet) 15 gms 70
Cake (plain) 50 gmss 135
Cake (Rice
50 gms 225
Chocolate)
Dosa (plain) 1 Medium 120
Dosa (Masala) 1 Medium 250
Pakoras 50 gms 175
Puri 1 Large 85
Samosa 1 Piece 140
Vada (Medu) 1 Small 70
MAIN DISH
Biryani (Mutton) 1 Cup 225
Biryani (Veg.) 1 Cup 200
Curry (Chicken) 100 gms 225
Curry (Veg.) 100 gms 130
Fried Fish 85 gms 140
Pullav (Veg.) 100 gms 130
SWEET DISH
Carrot Halwa 50 gms 300
JaIebi 20 gms 100
Kheer 100 gms 180
Rasgulla 150 gms 140
BEVERAGES
Beer 12 FI. oz 150
Cola 200 ml 90
Wine 3.5 Fl. oz 85

FOR 100 CALORIES

FRUITS

Apple 1 large
Banana 1 large
Berries 1 cup
Cherries 1 cup
Dates 4 dates
Fids ½ fig
Grapes 20 grapes
Grape-fruit ½ grape-fruit
Orange 1 large
Peach 3 medium
Pear 2 medium
Pine-apple 4 medium
Plum 4 medium

VEGETABLES

Cabbage 2 cups
Carrot 4 to 5
Cauliflower small
Onion 3 – 4
Peas ¾ cups
 Potato 1 medium
Reddish 3
Spinach 2 cups
Asparagus 20 stalk
Tomatoes 2 cups
Turnips 1 cup
Lettuce 2 heads

EGGS

Boiled 1 large
Poached 1 large
Fried 1 small
Scrambled¼ cup
Omelet 1 egg

MEATS

Beef 4 slices
Chicken ¼ cup
Lamb chop 1 small
Liver ¾ cup
Pork chop ½ chop
Bacon 4 small pieces
Sausages 2 small
Longue 2 small slices

FISH

Mackerel medium portion

Oysters 6 to 12
Prawns 6 to 12
Proot 8 inches trout
Sardnes 3 to 6
Plum pudding 1 cube

HEALTH CARE TIPS FOR A HEALTHY LIFESTYLE:

The following Health Care Plan can help you to manage your health in a systematic way. The wiser
persons will consult their medical practitioners also before starting implementing on the advise in the
following pages. As any clinical patient or any specific person may not be advised to follow the system
exactly.

1. Time : Start your day at least 3,600 seconds early. At whatever the time you leave your bed, advance it
by 60 minutes ( don’t try to locate your calculator, it is 1 hour ). So you need not cut your working time to
take care of your health. Take this time partially out of your sleep, TV viewing, gossiping etc. You may
manage the things simultaneously with your routine work.

Immediately after you leave your bed, take a lot of water, from 1 litre to 1.5 litres approximately.
 2. Exercise : If we talk of average people and not sportsmen etc., around 30 minutes of exercise is
sufficient to keep your body fit. You may jog, cycle, do aerobics or simply run fast. The idea is to keep the
body parts moving and to keep the heartbeat up at least twenty minutes on each day.

When we jog or exercise, our pituitary gland get activated. The pituitary gland floods the system with
endorphins which are over two hundred times more powerful than morphine. Resulting in putting us on a
NATURAL CHEMICAL HIGH from two to five hours. Time invested in exercise is more productive than its
investment in getting dressed or likewise.

3. Diet : An average adult needs around 2000 calories per day even if he does not do any physical activity.
Every excess of 9 calories gets converted into 1 gram of body fat and vice versa. Example: If my
requirement is 2000 calories and I am taking 2900 calories then 900 excess calories will be converted into
100 grams of body fat and alternatively if I take 1100 calories then the short fall of 900 calories will be done
right by burning of 100 grams of body fat, automatically.

Any human body needs 7 nutrients in his diet viz. Proteins, Fats, Carbohydrates, Minerals, Vitamins, Micro
nutrients and Fiber. Proteins build our body. Fats and carbohydrates give us energy to make the body and
body parts move. The requirement of each nutrient varies from age to age and occupation to occupation.
The children are to grow so they require more proteins as compared to adults. The obese does not need
much fats and like wise diabetic patients are to avoid carbohydrates. Do we exactly follow this system. The
diabetics, to avoid carbohydrates stop eating all those things which are rich in carbohydrates. But don’t they
require other nutrients like proteins, vitamins and minerals? His means they are also not taking other
required nutrients. Now what is the conclusion: they should take a diet having all the nutrients but
carbohydrates. Similarly obese should have all the diets not containing fats. Skipping food may give them
other deficiencies.

Concentrate on fresh vegetables, fish, chicken and whole grain cereals and have as much Roughage as
possible.

4. Sleep : An average of 5 to 6 hours sleep should be had each night. It is proved that a 30 minutes sleep
after lunch also keeps you healthy and makes you more productive in evening hours.

Go to bed at the same time each night. Getting enough sleep helps boost your brain power. When you sleep
your brain keeps working and your body recharges. Your body has a special kind of “Clock” inside that helps
you rise with the sun and go to sleep at night. Drinking soda with caffeine before bed can keep you from
sleeping. A warm bath before bed helps you relax. Make sure you are in a quite place at bedtime because
noises can keep you awake. Getting enough sleep helps you do your best in whatever you do. Keeping a
sleep diary helps you see how well you are sleeping and if you need more sleep. If you don’t get enough
rest at night you will be sleepy during the day, and you might miss something really important. During
sleep, your brain sorts and stores memories. Eating big meals too close to bedtime can ruin your sleep. You
may become too jumpy to sleep if you exercise too close to bedtime.

5. Precautions : We are very much cautious of all our belongings. We don’t let our books wet under rains.
We don’t let our clothes get spoiled. We don’t let our jewelry touch acid. We also don’t let our house catch
fire. And if we talk of our pets, we do spend a lot of money to keep them healthy. Then why we forget of our
health when we smoke. Smoking is injurious to health. The passive smoking is more damaging compared to
active smoking. To reduce the ill effects of smoking or to get rid of this bad habit take ginger and squeeze
some lemon on it. Let it dry. Take the dried ginger. Sprinkle some rock salt on it and chew it dipped in
honey.

The other thing you should avoid is excessive intake of alcohol. Alcohol if taken in small quantities may help
keeping us fit, subject to our age. Alcohol is considered as very good servant but very bad master.

While consuming Alcohol, the following 4 Ds should be kept in mind:

D – Dose: The quantity should be small.

D - Dilution: It should be properly diluted with water or soda.
 D - Duration: It should be consumed in longer time.
D – Diet: It should be had with a good eatables.

Narcotics: Should we explain its ill effects? It kills you, your mind and your body. Can you give narcotics to
your expensive horse or dog. If you are giving yourself any kind of drugs or narcotics, this means you are
giving yourself a less value compared to your pets.

How much should you weigh according to your height? This height to weight chart is a guideline to an
Adults ideal bodyweight:
Female Height to Weight Ratio
Height Low Target High
4' 10" 100 115 131
4' 11" 101 117 134
5' 0" 103 120 137
5' 1" 105 122 140
5' 2" 108 125 144
5' 3" 111 128 148
5' 4" 114 133 152
5' 5" 117 136 156
5' 6" 120 140 160
5' 7" 123 143 164
5 '8" 126 146 167
5' 9" 129 150 170
5' 10" 132 153 173
5' 11" 135 156 176
6' 0" 138 159 179

Male Height to Weight Ratio

Height Low Target High
5' 1" 123 134 145
5' 2" 125 137 148
5' 3" 127 139 151
5' 4" 129 142 155
5' 5" 131 145 159
5' 6" 133 148 163
5" 7" 135 151 167
5' 8" 137 154 171
5' 9" 139 157 175
5' 10" 141 160 179
5' 11" 144 164 183
6' 0" 147 167 187
6' 1" 150 171 192
6' 2" 153 175 197
6' 3" 157 179 202