Standard Measures 1 Cup 1 Bowl 1 Glass 1 Table Spoon 1 Tea spoon MILK AND MILK PRODUCTS 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 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 Amount 1 cup 1 cup 1 cup 1 cup 1 cup 100g 100g 1 Bowl 1 Bowl 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) 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 Calories 135 85 90 70 60 265 292 100 70 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 20 72 20 15 26 35 20 15 34 25 26 120 26 120 10 10 36 45 45 45 20 15 19 65 45 99 120 60 60 65 30 200 ml 150 ml 250 ml 15g 5g

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

Walnut

4 Halves (10g)

70

BEVERAGES NAME Tea Instant coffee Espresso coffee

Mango shake

Fruit punch Lemonade/Mintade

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 1 Cup 1 Cup

CALORIES 30 40 55

1 Glass

249

1 Glass 1 Glass

174 40

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) (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 DAL PREPARATION PREPARATION Bengal gram dal Black gram dal Green gram dal Lentil dal Red gram dal Kadhi7 Spinach with dal Sambar8 Chole9 Green gram(whole) Lentil (whole) Rajmah10 Chick peas(lobia)

1 Glass Mango-50g Sugar-3tsp 1 Glass 1 Glass 1 Glass 1 Glass 300ml 1 Glass

NIL 97 5 110 150 125 24

(Rooh Afza-3tsp)

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

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

COOKED WT.(G) 125 145 155 140 135 140 140 160 160 145 130 135 140

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

CALORIES 124 161 316 248 104 118 113 81 119 113 95 153 141

Phool(fava beans) VEGETABLE PREPARATION PREPARATION Peas and paneer Pea potato curry potato curry Fried vegetableballs curry DRY PREPARATION Capsicum potato Cauliflower and carrot Ladies finger(okra) Eggplant Cabbage Stuffed tomato 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 Knafeh b'kashta Znood el sitt Hareesah Baklawah Borma Ish el bulbul Ghraybeh NON-VEG PREPARATION PREPARATION Chicken with gravy Fish cutlets Fish fillet Fried Fish Liver tossed with spices Mutton curry Prawn tossed with spices Prawn curry CHUTNEYS(PASTES) PREPARATION Coconut chutney Coriander chutney Mint Chutney Tamarind Chutney Tomato Chutney Hummos Moutabbal RAITAS Cucumber raita(low fat curd) Boondi raita fried bengal flour balls SALADS AND DRESSINGS French

100

1/2 Cup

115

COOKED WT.(G) 130 135 110 145

COOKED MEASURE/NO. 1 Bowl 1 Bowl 3/4 Bowl 1 Bowl 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 1 Small piece 1 Small piece 1 Medium piece 5 Pieces 2 Pieces 8-10 Pieces 4 Pieces

CALORIES 191 132 131 217

COOKED WT.(G) 125 95 140 100 100 85 COOKED WT.(G) 150 166 43 100 170 60 65 65 160 140 75 75 50 160 100 100 100 100 100 100 100 100 100 100

CALORIES 116 100 226 115 131 84 CALORIES 298 343 138 192 229 214 207 194 260 197 245 153 153 375 300 277 350 345 375 525 550 600 550 550

COOKED WT.(G) 125 80 115 85 140 145 115 145

COOKED MEASURE/NO. 1 Bowl 2 Bowl 2 Bowl 2 Bowl 1 Bowl 1 Bowl 3/4 Bowl 1 Bowl

CALORIES 257 190 358 218 330 237 206 219

COOKED WT.(G) 55 20 18 20 50 30 30

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 Yoghurt-100

1 Bowl 1 Bowl

52 100

15

1 tbsp

70

Mayonnaise Light mayonnaise Tossed green salad with dressing Coleslaw veg with jellied fruit salad Tabouleh Fattoush Caesar

15 15 1 Bowl

1 tbsp 1 tbsp 1 tbsp 1 Bowl

150 110 95 151 108 125 70

100g 100g 15

1 Bowl 1 Bowl 1 tbsp