COUNT YOR CALORIES BEFORE EATING

•                                                                                                                                                             BREAKFAST ;                                                   FOOD ITEMS USED FOR BREAKFAST WITH  CALORIE COUNT                                                                                                                       ADI RASAM -194 cal,                                                                                                                                                                                                ALOO PARATHA-290cal                                                                       ,APPAM-141.5cal                                                                                 ,BAKED STUFFED POTATO-123cal,                                                   BHATURA-235cal,                                                                              BAKED CORN-119cal,                                                                             BOILED CHANA-108cal,                                                                         BOILED EGG-85cal,                                                                          BREAD BUTTER (1 slice)-91 cal,                                                            BREAD JAM-85cal,                                                                      BREAD UPMA-176 cal,                                                                   BUTTER DOSA PLAIN-145cal,                                                     BUTTER IDLI-90cal,                                                                               BUTTER UTTAPAM-200cal,                                                                                                                                                                                      CORN FLAKES w/o MILK-230cal,                                                          EGG OMLETTE-130cal,                                                         FRENCH FRIES (1 big katori )-280cal,                                                                                                                                                                  GHEE DOSA-155cal,                                  GHEE UTTAPAM-210cal,                                   GLUCOSE BISCUIT -160cal,                                                                       IDLI-66cal,                                                      KRACKJACK BISCUIT-50cal,                   MASALA DOSA-283cal                        ,MASALA KURMURA-( 1 small katori )-284cal,                                                                        PEANUTS-322cal,                              MEDU WADA-130cal,                                                                            OMLETTE SANDWICH ( 1 plate )-290 cal,                                        PARATHA-243cal,                                                                                   PLAIN POHA-(1 medium katori )-145cal,                                               PLAIN DHOKLA-22cal,                             PLAIN UTTAPAM-210cal,                                                                                                                                                                                                                   SABUDANAWADA-176cal,                                                   SABUDANA KHICHDI-376cal,                                                   SAMOSA-256cal,                                                                             DAHI WADA-364cal,                                                                               GOBI PARATHA-270cal,                                                         GRILLED CHEESE SANDWICH-454cal,                   MISAL -298cal

Recommended diet for ADULT FEMALES

BREAKFAST:
3 Idlis or 2 Dosas or 1 Cup Upma or 3 Slices of Bread.

LUNCH:
1 Cup of Rice ,2 Phulkas, 1/2 Cup of Dal ,1 cup of Vegetables ,1-2 cup of Curd, 8 Slices of vegetables Salad.

DINNER:
1 Cup of Rice ,2 Phulkas, Cup of Dal , Cup of Curry And 100 grams of fruit.

FOR NON-VEGETERIANS:
Substitute one pulse portion with one portion of EGG /CHICKEN /FISH.

BEVERAGES : 200ml milk and 2 cups of coffee or 1 cup of tea.

IMP NoTE: Plan your diet to maintain ideal BMI...
IDEAL BMI ranges b/w 18.5 and 25.
BMI less than 18.5 denotes "Chronic Undernutrtion".wt b/w 25-30 is considerd "Over-weight" and above  30 indicates "Obesity"..
Best BMI is b/w 21-22.

An Ideal Indian Diet

Recommended diet for Adult Males:  
Breakfast:
4 Idlis OR 3 dosas OR 3/2 cup Upma OR 4 slices of bread OR 2 cups of porridge OR 2 cups of cornflakes with milk..
Lunch:
2 cups of rice,2 phulkas, 1/2 cup of dal,
3/4 cup of vegetables,1/2 cup of curd, 8 slices of vegetable salad.

Dinner:
2 cups of rice, 2 phulkas, 1/2 cup dal, cup of curry and 100 grams of  fruits.

For Non-Vegetarians:
Substitute one pulse portion with one portion of egg/meat/chicken/fish.

Beverages:
200 ml milk and 2 cups of  coffee or 1 cup of tea..
A normal healthy person needs to drink abt 8 glasses (2 litrs) of water per day.Increase water intack during hot weather, or while doing vigorous physical activity.
Salt intake should not  exceed 6 gm/ day.
NOTE: do not soak cut vegetables in water for long time..
Prefer pressure/steam  cooking over deep frying/ roasting.

An apple a day keeps old age away

An Apple a day keeps  body free from oxidative stress.Antioxidants found in apple protects brain cells,blood vessels,and gives protection against cancer of liver,colon,breast.younger children eating apple on daily basis found to have well developed immune system as compare to non apple eater.

HOW TO KEEP BLOOD VESSEL YOUNGER AND HEALTHY

A GLASS OF WATER MELLON DAILY  AND ADDING  TOMATOES IN DIET MAKE YOUR BLOOD VESSEL YOUNGER AND HEALTHY.

Naturally Healthy Naturally Fit

There is natural pigment called LYCOPENE present in some fruits & vegetables .LYCOPENE gives red,orange,& yellow colours and is also disease fighter.Its a carotenoid ,primary benefit of which lies in their antioxidant potential.It removes disease causing free radicals from body.Tomatoes,water melon,apricots,pink guavas contain Lycopene.Eat tomatoes and increase level of Lycopene in blood which help in healing process of chronic disease and reduce risk of variety of cancer.                                                                                                           In male it reduce risk of prostate cancer and in females reduce risk of breast cancer.                                                                           Follow nature and be healthy .Eating raw fruits and some vegetables help control weight and boost imunity.                                                                                                                                   Most of the disease humans suffer is b'coz of not following nature.REDUCE OXIDATIVE STRESS ON BODY & BE DISEASE FREE.