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Calouries guide Tips Follow the calorie sheet for a balanced diet Your maximum calorie intake should not exceed your current weight in kgs x If you are to lose weight do an hour ? s walking daily and reduce your calorie intake to between - calories a day

Tips Follow the calorie sheet for a balanced diet Your maximum calorie intake should not exceed your current weight in kgs x If you are to lose weight do an hour ? s walking daily and reduce your calorie intake to between - calories a day Do not reduce your calorie intake by more than calories a day from your maximum intake e g Weight kg Maximum Calorie Intake X Prescribed Reduction - calories Daily intake should never go below calories Item Quantity Calorific Value apx Breakfast Egg boiled Egg Poached Egg Fried Egg Omelet Bread slice Bread slice with butter Chapati Puri Paratha Subji cup Idli Dosa Plain Dosa Masala Sambhar cup Lunch Dinner Cooked Rice Plain cup Cooked Rice Fried cup Chapati Puri Paratha Nan Dal cup Sambhar cup Curd cup Curry Vegetable cup Curry Meat cup Salad cup Papad Cutlet Pickle tsp Soup Clear cup Soup Heavy cup Fruit helping Beverages Tea Black without sugar cup Coffee Black without sugar cup Tea with milk sugar cup Coffee with milk sugar cup Milk without sugar cup Milk with sugar cup Milk with sugar Horlicks cup Fruit Juice concentrated cup Soft Drinks bottle Beer bottle Soda bottle Alcohol neat peg small Miscellaneous North Indian Porridge cup Jam tsp Butter tsp Ghee tsp Sugar tsp Biscuit Fried Nuts cup Puddings cup Ice-cream cup Milk-Shake glass Wafers pkt Samosa Bhel Puri Pani Puri helping Kebab plate Indian sweets mithai pc International food Bread Slices with Butter Jam Cheese etc Breakfast cereal with milk sweetened cup Porridge Milk cup Porridge Milk sweetened cup Potato fried cup Sandwich large Hamburger pc Steak Salad plate Spaghetti meat sauce etc plate Baked dish helping Fried Chicken helping Chinese noodles plate Chinese Fried Rice plate Pizza plate Activity Calorie used per hour approx Walking Free Hand Exercises Yogasanas Gardening House Work Manual Labour Cycling Tennis Badminton Squash Swimming Running Male Wt in kg Female Wt in kg Height in feet inches Min Max Min Max ? - ? ? - ? ? - ? ? - ? ? - ? ? - ? ? - ? ? - ? ? - ? ? - ? ? - ? ? - ? Timing Foods To Eat Calorie s Early Morning Lukewarm Water with Lemon glass Tea without Sugar Biscuits Breakfast Rotis cup Paneer Curry Brown Bread Upma plate Milk cup Mid-Morning Banana cup Melon Grapes Lunch Brown Rice cup gm Mixed Vegetables cup Salad bowl Raita small bowl Evening Butter Milk cup Dinner Rotis Vegetable Soup bowl Salad bowl Total Cal lories Early Morning Lukewarm Water with Lemon glass Tea without Sugar Biscuits Breakfast Hard boiled Eggs Slice Brown Bread OR Scrambled Eggs Slice Brown Bread Skimmed Milk cup gm Mid- Morning Banana cup Melon Grapes Lunch Brown Rice cup gm Chicken gm Mixed Vegetables cup Salad Bowl Evening Butter Milk cup Dinner Roti Fish gm Lentils Dal cup Raita small bowl Total Cal