calorie sheet
TRANSCRIPT
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8/10/2019 Calorie Sheet
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Fat:1 gram = 9 calories
Protein:1 gram = 4 calories
Carbohydrates:1 gram = 4 calories
Alcohol:1 gram = 7 calories
Health Topics
Allergy
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Smoking, Drinking &Addiction
Tools
Calorie Sheet of Common Food Items
B Posit ive Content Team
Tips
1. Follow the calorie sheet for a balanced diet
2. Your maximum calorie intake should not exceed your current weight in kgs.x24
3. If you are to lose weight, do an hours walking daily and reduce your calorie intake to
between 1000-1500 calories a day.
4. Do not reduce your calorie intake by more than 500 calories a day from your maximumintake, e.g.: Weight: 80 kg, Maximum Calorie Intake: 80 X 24 = 1920, Prescribed
Reduction = 1920-500 = 1420 calories.
5. Daily intake should never go below 1000 calories
Item QuantityCalorific
Value (apx.)
BreakfastEgg boiled 1 80
Egg Poached 1 80
Egg Fried 1 110
Egg Omelet 1 120
Bread slice 1 45
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8/10/2019 Calorie Sheet
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Bread slice with butter 1 90
Chapati 1 60
Puri 1 75
Paratha 1 150
Subji 1 cup 150
Idli 1 100
Dosa Plain 1 120
Dosa Masala 1 250
Sambhar 1 cup 150
Lunch/Dinner
Cooked Rice/Plain 1 cup 120
Cooked Rice/Fried 1 cup 150
Chapati 1 60
Puri 1 75
Paratha 1 150
Nan 1 150
Dal 1 cup 150
Sambhar 1 cup 150
Curd 1 cup 100
Curry/Vegetable 1 cup 150
Curry/Meat 1 cup 175
Salad 1 cup 100
Papad 1 45
Cutlet 1 75
Pickle 1 tsp 30
Soup/Clear 1 cup 75
Soup/Heavy 1 cup 75
Fruit 1 helping 150
75
Beverages
Tea/Black/without sugar 1 cup 10
Coffee/Black/without sugar 1 cup 10
Tea with milk & sugar 1 cup 45
Coffee with milk & sugar 1 cup 45
Milk without sugar 1 cup 60
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8/10/2019 Calorie Sheet
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8/10/2019 Calorie Sheet
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Spaghetti & meat, sauce etc. 1 plate 450
Baked dish 1 helping 400
Fried Chicken 1 helping 200
Chinese noodles 1 plate 450
Chinese Fried Rice 1 plate 450
Pizza 1 plate 400