Health-o-meter

Each meal is a building block in our healthy eating style.
Check out our expert details below to meet your daily needs and understand your food better

Calorie Count

In order to effectively manage your weight and diet, it is important that you track the foods that you consume. Tracking calories consumed is an effective way to achieve this.

Calories are a measure of energy and are normally used to measure the energy content of foods and beverages. In technical terms, a calorie is defined as the amount of energy required to raise the temperature of 1 kilogram of water by 1 degree Celsius. Your body uses the calories that you consume for essential functions like breathing, circulation and thinking and also for daily activities like walking, talking and eating. The excess calories you consume are stored by the body as fat and continually eating more than you burn will cause you to gain weight over time.

Your calorie consumption strategy will vary according to your goals. If your goal is weight loss, you need to consume lesser calories than you burn. If weight gain is what you are looking for, you need to consume more calories than you burn.


Of course, you also need to pay attention to the quality of calories consumed as this will greatly affect your overall health.


Below, we have a look at the calories in different foods:
Food Item Food CALORIES
CEREALS
Rice (Cup,Cooked) 86
Chapatti (1 Medium) 80
Puri (25g, 1 Small, Fried) 107
Bread (Sliced,Large,2 in no.) 170
Biryani (Chicken, 1 Cup) 250-275
Biryani (Mutton,1 Cup) 275-300
Biryani (Veg, 1 Cup) 200-225
Fried Rice (80g) 140
Pulav (100g) 130
Idli (2 in no.) 150
Plain Dosa (1 Medium) 125
Masala Dosa 200
Poha (1 Cup,with Potato) 270
Upma (1 Cup with Vegetables) 270
Khichdi (1 Cup) 200
Wheat Porridge (1 Cup) 220
Semolina Porridge 220
Cereal Flakes with Milk (1 Cup, Corm/wheat/Rice) 220
Pulses & Vegetable
Plain Dhal (1/2 Cup) 100
Sambhar (1 Cup) 110
Vegetables (Gravy, 1 Cup) 170
Vegetables (Dry,1 Cup) 150
Nuts & Seeds
Almonds (10 nos.) 85
Cashew Nuts (10 nos.) 95
Coconut (Fresh, 100g) 444
Coconut (Dry, 100g) 662
Peanuts (50 nos.) 90
Lotus Seeds (25g) 86
Fresh Fruits
Apple (1 Medium) 65
Banana (1 Medium) 90
Grapes (30 nos.) 70
Guava (1 Medium) 50
Jackfruit (4 Pieces) 90
Mango (1 Medium) 180
Orange (1 Medium) 40
Papaya (1 Piece) 50
Pineapple (1 Piece) 80
Sapota (1 Medium) 130
Custard Apple 15
Milk and Milk Products
Milk (Cow, Full, Fat, 200ml) 134
Milk (Skimmed, 220ml) 58
Cheese (15g) 52
Butter (1 Tbsp ) 100
Curd (50g) 30
Ghee (1 Tbsp) 135
Paneer (30g) 80
Buttermilk ( 200ml ) 30
Sweetened Lassi ( 200ml ) 110
Meat, Fish & Poultry
Chicken (50g, Boneless) 82
Fried Fish (2 big Pieces) 190
Fish cutlet (2 nos.) 190
Mutton (1 oz.) 83
Boiled Egg (1 avg. size) 90
Egg Omelet (1 in nos.) 160
Fried Egg (1 in nos.) 160
Savoury Snacks
Pakora (8 in no.) 280
Chat (Dahi- Pakori, 5 Pieces) 220
Cheese Balls (2 inn no.) 250
Dahi Vada (2 no.) 180
Vada (2 no.) 140
Masala Vada (2 no.) 150
Kachori (2 in no.) 380
Potato Bonda (2 in no.) 200
Samosa Bonda (1 in no.) 200
Butter Sandwich (2 in no.) 200
Pizza (Cheese & Tomato, 1 Slice) 200
BEVERAGES
Tea (2 Tbsps Sugar + 50ml Toned Milk, 1 Cup) 75
Coffee (2 Tbsps Sugar + 100ml Milk, 1 Cup) 110
Syrups (Sharbats, 1 Glass ) 200
Cold Drinks 150
Fresh Lime Juice (1 Glass) 60
Beer (16 fl. oz) 195
Red Wine (5 fl. oz) 125
Distilled Sprits (1.5 fl. oz) 98
Sugar & Sweet Dish
Sugar (5g tsp) 20
Honey (5ml) 16
Jaggery (5g) 19
Brown Sugar (5g) 16
Besan Barfi (2 Small Pieces) 400
Chikki (2 Pieces) 290
Fruit Cake (1 Piece) 270
Halwa (Kesari 1/2 Cup) 320
Jelly/Jam( 1 Tbsps ) 20
Custard (Caramel 1/2 Cup) 160
Srikhand (1/2 Cup) 380
Milk Chocolate (25g) 140
Ice Cream (1/2 Cup) 200

Glycemic Index

The Glycemic Index is a scale that ranks foods from 0 to 100 based on the number of carbohydrates in them and indicates how quickly a food causes your blood sugar to rise.

Foods that are high on the Glycemic Index (GI) can cause harmful blood sugar spikes in people suffering from diabetes. High GI foods also make it tougher for you to maintain a healthy weight. This is why some people suffering from diabetes use GI to plan their meals.

A nutritious and well-balanced diet should include a wide range of foods, so that you are not limited to consuming just low GI foods. Although, knowing where a certain food lies on the GI scale can help you make healthy choices.

Below, we look at the GI of various foods:
100% Whole Wheat Bread
Bran Cereal
Oat Bran Cereal
Barley
Parboiled Rice
Ragi
Brown Rice
Buckwheat
Bajra
Sweet Potato
Yams
Broccoli
Onions
Bitter Gourd (Karela)
Fenugreek (Methi)
Drumsticks
Mushrooms
Cauliflower
Eggplant
Green Beans
French Beans
Bell Peppers
Lettuce
Spinach
Legumes
Lentils
Chickpeas
Kidney Beans
Split Peas
Soy Beans
Baked Beans
Sprouts
Apple
Raw Mango
Cantaloupe
Whole Wheat Bread (50% Whole Wheat + 50% Maida)
Rye
Pita
Puffed Rice
Semolina
Oat Meal
Quick Oats
Potato
Beetroot
Sweet Corn
Popcorn
Green Pea
Grapes
Mango
Banana
Custard Apple
Apricot
Pineapple
Raisins
Sultanas
White Bread
Corn Cereal
Rice Cereal
Short Grain Rice
White Polished Rice
Soft Drinks
Gatorade
Red Bull
Sugar
Honey
Jelly Beans
Wafers
Glucose
Supplements
Carrot
Potato
French Fries
Baked Potato
Watermelon
Dates

Acidic and Alkaline Foods

The acidity and alkalinity of the foods that you consume can have a bearing on your health. Your diet can affect the pH value, the measure of acidity or alkalinity, of your body.

Your metabolic process consists of a chemical reaction that breaks down the food consumed to convert it into energy. The by-product of this process is a residue known as metabolic waste. This metabolic waste can be alkaline, neutral or acidic, and can directly affect your body’s acidity. So, if you eat foods that are acidic, your blood will be more acidic. If you eat foods that are alkaline, your blood will be more alkaline.

Acidic waste will put you at a higher risk of illness and disease, whereas alkaline waste is considered protective to health. Choosing more alkaline foods will help you in alkalizing your body and improving your health.

Below we look at the acidity and alkalinity of various foods:
SWEETENERS
Most Acidic Nutrasweet, Sugar Free Gold, Equal, Aspartame, Sweet 'N Low
Acidic White Sugar, Brown Sugar
Lowest Acid Processed Honey, Molasses
Most Alkalline Stevia
Alkaline Date Syrup
Least Alkaline Raw Honey, Raw Sugar
FRUITS
Most Acidic Dried Cranberries, Prunes
Lowest Acid Plums, Processed Fruit Juices
Most Alkaline Lemons, Watermelon, Limes, Grapefruit, Mangoes, Papayas
Alkaline Dates, Figs, Melons, Grapes, Papaya, Kiwi, Apples, Pears, Raisins
Least Alkaline Oranges, Bananas, Cherries, Pineapple, Peaches, Avocados
PULSES, LEGUMES, VEGETABLES
Acidic Potatoes (without skins), Beans
Lowest Acid Cooked Spinach, Kidney Beans, String Beans
Most Alkaline Asparagus, Onions, Vegetable Juices, Parsley, Spinach, Broccoli, Garlic
Alkaline Okra, Squash, Green Beans, Beets, Celery, Lettuce, Zucchini, Sweet Potato
Least Alkaline Carrots, Tomatoes, Fresh Corn, Mushrooms, Cabbage, Peas, Potato Skins, Olives
NUTS & SEEDS
Most Acidic Peanuts, Walnuts
Acidic Cashews
Lowest Acid Pumpkin Seeds
Alkaline Almonds, Flax seeds, Sesame seeds, Sunflower seeds
Least Alkaline Coconut
OILS
Lowest Acid Corn Oil
Most Alkaline Olive Oil
Alkaline Flax Seed Oil
Least Alkaline Canola Oil
GRAINS, CEREALS
Most Acidic Wheat, White Flour, Pastries, Pasta
Acidic White Rice, Corn, Buckwheat, Oats, Rye
Lowest Acid Sprouted Wheat Bread, Spelt, Brown Rice
Least Alkaline Amaranth, Millet, Wild Rice, Quinoa
MEATS
Most Acidic Beef, Pork, Shellfish
Acidic Chicken, Lamb
Lowest Acid Venison, Cold Water Fish
EGGS DAIRY
Most Acidic Cheese, Homogenized Milk, Ice Cream
Acidic Raw Milk
Lowest Acid Eggs, Butter, Yogurt, Buttermilk, Cottage Cheese
Alkaline Breast Milk
Least Alkaline Goat Milk, Goat Cheese, Whey
BEVERAGES
Most Acidic Beer, Soft Drinks
Acidic Coffee
Lowest Acid Tea
Most Alkaline Chamomile Tea, Lemon Water
Alkaline Green Tea
Least Alkaline Ginger Tea
MISCELLANEOUS
Most Acidic Processed & Canned Foods, Pickles, Chocolate
CONDIMENTS & SPICES
Most Acidic Synthetic Vinegar, Mayonnaise, Ketchup, Tabasco
Alkaline Apple Cider Vinegar, Mustard, Nutmeg
Break Fast
Plate of veggies and fruits for starter

Vegetable & fruit are full of nutrients that support good health. Fruits and red, orange, and dark-green veggies such as tomatoes, and the sweet potatoes and broccoli.

organic Fresh
Break Fast
Plate of veggies and fruits for starter

Vegetable & fruit are full of nutrients that support good health. Fruits and red, orange, and dark-green veggies such as tomatoes, and the sweet potatoes and broccoli.

organic Fresh
Break Fast
Plate of veggies and fruits for starter

Vegetable & fruit are full of nutrients that support good health. Fruits and red, orange, and dark-green veggies such as tomatoes, and the sweet potatoes and broccoli.

organic Fresh
Break Fast
Plate of veggies and fruits for starter

Vegetable & fruit are full of nutrients that support good health. Fruits and red, orange, and dark-green veggies such as tomatoes, and the sweet potatoes and broccoli.

organic Fresh
Break Fast
Plate of veggies and fruits for starter

Vegetable & fruit are full of nutrients that support good health. Fruits and red, orange, and dark-green veggies such as tomatoes, and the sweet potatoes and broccoli.

organic Fresh
Break Fast
Plate of veggies and fruits for starter

Vegetable & fruit are full of nutrients that support good health. Fruits and red, orange, and dark-green veggies such as tomatoes, and the sweet potatoes and broccoli.

organic Fresh
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