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Calouries guide TipsFollow 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 D

TipsFollow 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 Calori ?c Value apx Breakfast Egg boiled Egg Poached Egg Fried Egg Omelet Bread slice Bread slice with butter Chapati Puri Paratha Subji Idli Dosa Plain Dosa Masala Sambhar cup cup Lunch Dinner Cooked Rice Plain Cooked Rice Fried Chapati Puri Paratha Nan Dal Sambhar Curd Curry Vegetable Curry Meat cup cup cup cup cup cup cup CSalad Papad Cutlet Pickle Soup Clear Soup Heavy Fruit Beverages Tea Black without sugar Co ?ee Black without sugar Tea with milk sugar Co ?ee with milk sugar Milk without sugar Milk with sugar Milk with sugar Horlicks Fruit Juice concentrated Soft Drinks Beer Soda Alcohol neat Miscellaneous North Indian Porridge Jam Butter Ghee Sugar Biscuit Fried Nuts Puddings Ice-cream Milk-Shake Wafers Samosa Bhel Puri Pani Puri Kebab Indian sweets mithai cup tsp cup cup helping cup cup cup cup cup cup cup cup bottle bottle bottle peg small cup tsp tsp tsp tsp cup cup cup glass pkt helping plate 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 CSpaghetti meat sauce etc Baked dish Fried Chicken Chinese noodles Chinese Fried Rice Pizza plate helping helping plate plate plate Activity Walking Free Hand Exercises Yogasanas Gardening House Work Manual Labour Cycling Tennis Badminton Squash Swimming Running Calorie used per hour approx Male Wt in kg Height in feet inches ? - ? ? - ? ? - ? ? - ? ? - ? ? - ? ? - ? ? - ? ? - ? ? - ? ? - ? ? - ? Timing Female Wt in kg Min Max Min Foods To Eat Max Calorie s CEarly Morning Lukewarm Water with Lemon glass Tea without Sugar Biscuits Breakfast Rotis cup Paneer Curry Mid-Morning Lunch Evening Dinner Brown Bread Upma plate Milk cup Banana cup Melon Grapes Brown Rice cup gm Mixed Vegetables cup Salad bowl Raita small bowl Butter Milk cup Rotis Vegetable Soup bowl Salad bowl Total Cal lories Early Morning Breakfast MidMorning Lunch Evening Dinner Lukewarm Water with Lemon glass Tea without Sugar Biscuits Hard boiled Eggs Slice Brown Bread OR Scrambled Eggs Slice Brown Bread Skimmed Milk cup gm Banana cup Melon Grapes Brown Rice cup gm Chicken gm Mixed Vegetables cup Salad Bowl Butter Milk cup Roti Fish gm Lentils Dal cup Raita small bowl Total Cal C C