Measurement Dictionary : {1 pc= 1 piece, 1 sk= 1 small katori 100 gms, 1 mk= 1 medium katori 150 gms, 1 bk=

1 big katori 200 gms, 1 tsp= 1 tea spoon 5 ml, Calories in Indian Food (REFER Measurement Directory) 1 tbsp= 1 table spoon 15 m, l1 glass 200 ml, 1 big glass 250 ml, 1 bottle 300 ml, 1 can 330 ml, 1 peg 30 ml, 1 plate 18 cms dia, 1 bowl 12 cms dia.} Item Name Calorie Adi Rasam (1) 194 Almond Milkshake w/icecream (1 big glass) 432 Aloo Paratha (1) 290 Appam (1 pcs) 141.5 Apple (1) 59 Apple Milk Shake (1 big glass) 250 Apple Milkshake w/icecream (1 big glass) 367 Baked Potato (1) 116.5 Baked Stuffed Potato (1) 123 Banana (100 grm) 116 Banana Milkshake (1 big glass) 310 Banana Walnut Cake (1) 421 Beer (1 glass) 98 Beetroot (100 grm /1 sk) 43 Bengali Sweet (1) 290 Besan Laddoo (1) 195 Bhindi / Ladies Finger (1 mk) 119 Black Coffee (1 cup) 40 Black Tea (1 cup) 40 Blue Grapes (100 grm/ sk) 58 Boiled Chana Dal (1 mk) 111 Boiled Egg (1) 85 Boiled Noodles (1 bowl) 145 Boiled Soya Bean (1 mk) 129 Bourbon Biscuit (1) 63 Brandy (1 glass) 98 Bread & Butter Pudding (1 mk) 315 Bread Butter (1 Slice) 91 Bread Jam (1 Slice) 86.5 Bread Pudding (1 mk) 200 Bread Upma (1 mk) 176 Brinjal & Potato (1 mk) 133 Brinjal (1 mk) 103 Brown Bread Butter(1 Slice) 66.5 Bun Bread (1) 150 Burfi (1) 124.5 Butter Chicken (1 bk) 391 Butter Cookies (1) 99.5 Butter Dosa Plain (1) 145 Butter Idli (1) 90 Butter milk (1 glass) 30 Butter Nan (1) 235 Butter Uttapam (1) 200 Chutney & Butter Sandwich (1slice) 97 Coca Cola (1 bottle) 131 Coconut Barfi (1) 100 Coconut Chutney (1 tbsp) 90 Coconut Milk (1 glass) 215 Coconut Rice (1 plate) 368 Coconut Water (1 Glass 48 Coffee (1 cup) 98 Cold Coffee (1 big glass) 210 Cold Coffee w /ICC (1 big glass) 284 Condensed Milk (1 tsp) 50 Cooked Chana Dal (1 mk) 161 Cooked Banana (1 mk) 202 Coriander Chutney w/ coconut (1 tbsp) 50 Coriander Chutney w/groudnut (1 tbsp) 35 Coriander Leaves ( 100 grm/s k) 44 Corn Pizza (1) 642 Cornflakes (100 grm/ sk) 228 Cow's Milk (1 glass) 134 Cream of Peas Soup (1 bowl) 260 Cream of Tomato Soup (1 bowl) 115 Cream of Vegetable Soup (1 bowl) 115 Cucumber (100 grm/ sk) 13 Cucumber Raita (100 grm/ sk) 38 Curd (1 mk) 90 Curd Rice (1 plate) 190 Curry Leaves (100 grm/ sk) 108 Dahi Wada(1 plate) 300 Dates (100 grm/ sk) 144 Dates Dried (100 grm/ sk) 317 Diced Chicken with Chilli (1 mk) 380 Drumstick (1 mk) 213 Drumstick Leaves (1 mk) 240 Dryfruit Milkshake (1 big glass) 350 Dryfruit Milkshake w/icecream (1 big glass) 480 Egg & Dal Cutlets (1) 140 Egg and Cutlets (1) 140 Egg and Dal Curry (1 mk) 282 Egg and Dal Cutlets (1) 140 Egg and Potato Curry (1 mk) 227 Egg Cutlets (1) 582 Egg Fried Rice (1 plate) 337 Egg Masala (1 mk) 180 Egg Omlette (1) 130 Egg Omlette Sandwich (1 plate) 468 Egg on Potatoes (1 plate) 254 Egg on Tomatoes (1 mk) 194 Egg Sandwich (1 plate) 258 Eggless Chocolate Cake (1) 177 Eggless Sponge Cake (1) 161 Elaichi Cream Biscuit (1) 50 Fanta (1 bottle) 141 Fanta (can) 155 Finger Chips ( 1 pcs) 15 Fish Boiled (1 mk) 167 Fish Curry (1 mk) 485 Fish Cutlet (1) 222.5 Fish Sukha (1 mk) 374 French Beans, Peas & Onion (1 mk) 104 Fried Brinjal 114 Fried Chicken (1 pcs) 443 Fried Egg (1) 175 Fried Fish (1) 363 Fruit Bread (1) 70 Fruit Cake (1) 304 Fruit Salad (1 mk) 225 Fry Idli (1) 100 Gems (1 ) 70 Ghee Dosa (1) 155 Ghee Uttapam (1) 210 Gin (1 peg) 07 Glucose Biscuit (1) 33.5 Good Day Biscuit (1) 50 Grape juice (1 big glass) 182 Green Peas (1 mk) 160 Green Salad (1 mk) 80 Grilled Chicken in Lemon Sauce (1 mk ) 378

Groundnut Ladoo (1) 141.5 Groundnuts (1 sk) 567 Gulab Jamun (1) 150 Idli Big (1) 66 Idli Small (1) 55 Jackfruit (1 sk) 88 Jalebi (1) 85 Jam (1tbsp) 39 Kadai Chicken (1 kadai) 343 Khichdi (1 plate) 103 Krackjack Biscuit (1) 50 Kurmura (1 sk) 194 Lemon (1 sk) 57 Lemon Rice (1 plate) 185 Lemonade (1 bottle) 131 Limca (1 bottle) 150 Limca (can) 165 Macaroni (1 bowl) 148 Mango (1 sk) 74 Mango Juice (1 big glass) 188 Mango Milkshake (1 big glass) 270 Mango Milkshake w/icecream (1 big glass) 380 Marie Biscuit (1) 28 Masala Dosa (1) 283 Masala Patato Waffers (1 sk) 370 Medu Vada (1) 130 Milk (1 glass) 234 Milk w/ Bournvita (1 glass) 374 Milk w/ Complan (1 glass) 389 Milk w/ Horlicks 366 Milk w/ Kesar (1 glass) 374 Milk w/ Milo (1 glass) 386 Milk w/ Rose flavour (1 glass) 374 Millet Biscuit (1) 19 Mirinda (1 bottle) 141 Mirinda (can) 155 Mix Vegetables (1 mk) 298 Mulberry (1 sk) 49 mshroom Soup (1 bowl) 113 Mutton Biryani (1 plate) 470 Mutton Curry (1 mk) 485 Mutton Cutlets (1) 234 Mutton Egg Chop (1 sk) 308 Mutton Korma (1 mk) 214 Mutton Samosa (1) 242.5 Mutton Sandwich (1 plate 271 Mutton Sukha (1 pcs) 101.2 Mysore Masala Dosa (1) 310 Mysore Pak (1) 220.5 Mysore Sada Dosa (1) 185 Nestle Kit Kat Small (1) 123 Nice Biscuits (1) 25 Nut and Raisin wheat Biscuit (1) 27

Onion Pakoda (1) 32.6 Onion raw (1 sk) 50 Onion Uttapam (1) 235 Orange (1 sk) 48 Orange Juice (1 big glass) 160 Paneer Masala Veg (1 mk) 256 Paneer Pakoda (1) 83.3 Paneer Sandwich (1 plate) 265 Pani Puri (1 plate) 475 Papaya (1 sk) 32 Papaya Juice (1 big glass) 92 Paper Dosa (1) 465 Paratha (1) 243 Payasam (1 mk) 250 Pears (1 sk) 52 Peas, Potatoes & Tomatoes (1 mk) 147 Pepsi (1 bottle) 131 Pepsi (can) 144 Perk Cadburys (One) 88 Pineapple (1 sk) 46 Pineapple Cake (1) 415 Pineapple Juice (1 big glass) 105 Pineapple Milkshake 240 Pineapple Milkshake w/icecream (1 big glass) 357 Pineapple Raita (1 sk) 74 Pineapple Split (1) 210 Pineapple Upside Down (1) 270 Plain Bread Stick (1) 15 Plain Butter Dosa (1) 145 Plain Nan (1) 200 Plain Omlette (1) 150 Plain Pista (1 sk) 626 Plain Pizza (1) 580 Plain Uttapam (1) 210 Plum (1 sk) 52 Pomegranate (1 sk) 65 Pomegranate Juice (1 big glass) 202 Pongal (1 plate) 243 Popcorn (1 mk) 40 Potato (1 sk) 97 Potato and Onion veg (1 mk) 140 Potato Chips (1 bowl) 187 Potato Halwa (1 mk) 425 Potato Raita (1sk 67 Potato Sandwich (1 plate) 368 Potato Toast (1) 368 Potatoes Cooked (1 mk) 164 Prawn Curry (1 mk) 391 Prawn Cutlets (1) 202 Prawn Fry (1 pcs) 107.6 Prawn Pulao (1 plate) 300 Prawn Sukha (1 pcs) 112

Pudina Potato Waffers (1 sk) 280 Raddish (1 sk) 17 Raisins (1 sk) 308 Rasam (1 bk)120 Rasam Vada (1 plate) 335 Rasberry (1 sk) 56 Rasberry Cream Biscuit (1) 50 Rasgulla (1) 125 Rava Idli (1) 66 Rava Ladoo (1) 523 Rava Masala Dosa (1) 385 Rava Sada Dosa (1) 110 Red Cabbage Salad (1 mk) 326 Rice Boiled (1 plate) 103 Rice Flour Roti (1) 105 Roasted Chana ( 1 sk) 220 Rum (1 peg) 105 Russian Salad (1 mk) 265 Sada Dosa (1) 155 Salted Pista (1 sk) 630 Salty Lassi (1 glass) 90 Salty Potato Waffers (1 sk) 370 Sambhar (1 mk) 180 Saviyan Payasam (1 mk) 345 Shrimp Rice (1 plate) 544 Small Puri (1) 48.25 Small White Bread (1) 49 Spinach (1 mk) 141 Spring Roll (1) 88.75 Strawberry (1 sk) 44 Strawberry Cake (1) 379 Strawberry Milkshake 240 Strawberry Milkshake w/icecream 357 Stuffed Capsicum (1) 109 Sugarcane Juice (1 glass) 78 Sweet Lassi (1 glass) 150 Sweet Potato (1 sk) 120 Sweetlime (1 sk) 43 Sweetlime Juice (1 big glass) 160 Tandoori Chicken (1 pcs) 273 Tandoori Roti (1) 147 Tea (1 cup) 98 Thumps Up (1 bottle) 131 Thumps Up (can) 144 Tiger Glucose Biscuit (1) 33.5 Tomato Chutney(1 tbsp) 15 Tomato Juice (1 big glass) 95 Tomato Omlette (1) 160 Tomato Pulav (1 plate) 327 Tomato Raita (1sk) 47 Tomato Rasam (1 bowl) 120 Tomato Sauce (1 tbsp) 15 Tomato Soup (1 bowl) 96 Tomato Uttapam (1) 220

Tomatoes (1 sk) 20 Urad Dal (1 mk) 154 Vanila Milkshake w/icecream (1 big glass) 393 Vanilla Milkshake (1 big glass) 284 Veg Biryani (1 plate) 385 Veg Cutlets (1) 160 Veg Noodles (1 bowl) 245 Measurement Dictionary

Veg Pulav (1 plate) 321 Veg Sandwich (1 plate) 259 Veg Soup (1 bowl) 87 Veg Toast Sandwich (1 plate) 259 Veg Upma (1 mk) 180 Walnut (1 sk) 687 Watermelon (1 sk) 16 Watermelon Juice (1 big glass) 52

Wheat Cornflakes (1 sk) 228 Whisky (1 peg) 118 White Oats (1 sk) 352 Whole Milk Powder (1 sk) 496 Wine (1 glass) 160

{1 pc= 1 piece, 1 sk= 1 small katori 100 gms, 1 mk= 1 medium katori 150 gms, 1 bk= 1 big katori 200 gms, 1 tsp= 1 tea spoon 5 ml, Calories in Indian Food (REFER Measurement Directory) 1 tbsp= 1 table spoon 15 m, l1 glass 200 ml, 1 big glass 250 ml, 1 bottle 300 ml, 1 can 330 ml, 1 peg 30 ml, 1 plate 18 cms dia, 1 bowl 12 cms dia.} -----------------------------------------------------------------------Activity (30 minutes) Calories Calories -----------------------------------------------------------------------Aerobic Dance 178 Basketball 258 Bicycling (10 mph, level ground) 189 Bowling (competitive) 108 Canoeing (vigorous) 192 Croquet 111 Field Hockey 249 Fishing 114 Golf (carrying clubs) 162 Golf (power cart) 108 Handball (leisure) 270 Handball (vigorous) 297 Horseback riding (galloping) 255 Horseback riding (trotting) 204 Horseback riding (walking) 75 Ice skating (fast pace) 315 Ice skating (slow pace) 199 Judo 363 Jumping rope 223 Mountain climbing 270 Rowing machine 378 Roller skating (fast pace) 315 Roller skating (slow pace) 199 Skiing (cross-country, 2.5 mph) 252 Skiing (cross-country, 8.0 mph) 459 Skiing (downhill) 247 Sleeping 32 Squash 393 Swimming (breast stroke, 1.0 mph 300 Swimming (crawl, fast) 291 Swimming (back stroke) 341 Tennis (singles) 216 Tennis (doubles) 162 Volleyball 93 Walking (3.0 to 3.5 mph) 130