Calories in Indian Food

If you wish to lead a healthy lifestyle, it is essential to eat nutrition rich food and exercise regularly. What you eat directly affects your body fitness, so it becomes all the more necessary to be aware about the number of calories in Indian food and the nutritional value of the food you are eating.

It is advisable to consult a dietitian and gather knowledge about the Indian food calories and then decide your meal. Eating high calorie food item is not recommended for the daily meal, but you can always relish them once in a month or so.

If you get lured into trying fad foods, which you know contain loads of fats, then you can consume it once in a while, but in moderate quantity. But then after that you have to gear up yourself for doing a vigorous workout, so as to shed off those extra calories that have got stored in your body.

It's all about maintaining a balance and you will never put on weight. If you've eaten more, so compensate it, by eating light food in the next meal and by working harder, while carrying out your workout. Keeping fit is in your hands, but all that is required is a sincere effort and then nothing can stop you from achieving success.

As vital is to eat healthy foods, that are low in calories, equally important is to apply the right cooking method. You should avoid items that demand deep-frying, because then that would involve extensive usage of butter and oil, that will shoot up your calorie intake, making you overweight.

Here is the calorie chart of Indian food, so keep a track of the calorie intake and adopt healthy eating habits.

Calories in Fruits per 100 Grams
Calories in Apple 56
Calories in Avocado Pear 190
Calories in Banana 95
Calories in Chickoo 94
Calories in Cherries 70
Calories in Dates 281
Calories in Grapes Black 45
Calories in Guava 66
Calories in Kiwi Fruit 45
Calories in Lychies 61
Calories in Mangoes 70
Calories in Orange 53
Calories in Orange juice 100ml 47
Calories in Papaya 32
Calories in Peach 50
Calories in Pears 51
Calories in Pineapple 46
Calories in Plums 56
Calories in Strawberries 77
Calories in Watermelon 26
Calories in Pomegranate 77

Calories in Vegetables per 100 Grams
Calories in Broccoli 25
Calories in Brinjal 24
Calories in Cabbage 45
Calories in Carrot 48
Calories in Cauliflower 30
Calories in Fenugreek (Methi) 49
Calories in French beans 26
Calories in Lettuce 21
Calories in Mushroom 18
Calories in Onion 50
Calories in Peas 93
Calories in Potato 97
Calories in Spinach 100g
Calories in Spinach 1 leaf
Calories in Tomato 21
Calories in Tomato juice 100ml 22
Calories in Cereals per 100 Grams
Calories in Bajra 360
Calories in Maize flour 355
Calories in Rice 325
Calories in Wheat flour 341
Calories in Breads per piece
1 medium chapatti 119
1 slice white bread 60
1 paratha (no filling) 280

Calories in Milk & Milk Products per cup
Calories in Butter 100gms. 750
Calories in Buttermilk 19
Calories in Cheese 315
Calories in Cream 100gms. 210
Calories in Ghee 100gms 910
Calories in Milk Buffalo 115
Calories in Milk Cow 100
Calories in Milk Skimmed 45
Calories in Other Items
Calories in Sugar 1 tbsp 48
Calories in Honey 1 tbsp 90
Calories in Coconut water 100 ml 25
Calories in Coffee 40
Calories in Tea 30

Men's Nutrition: Iron, Diet, Blood Donations, and More...

See what Dr. Lonnie Lowery says about iron in men's diets.

By Dr. Lonnie Lowery

I'd like to quickly share some information of a men's issue that's come up recently: iron in the diet.

Although the public often gets the message that iron is "good", it's possible to get too much of a good thing - especially for men who don't menstruate (lose blood and thus iron monthly). Sometimes I even wonder if the 97% female majority of a major dietetics group doesn't influence this message somewhat. Yes, iron deficiency, which can eventually lead to anemia, is the world's number one nutritional deficiency. And yes, one can feel fatigue even before full blown iron deficiency anemia (small pale and reduced red blood cells) hits. But it's partly a gender issue - especially in developed countries like the U.S. where meat and iron fortification are plentiful.

You see, most men accumulate iron between their teen and middle years, up to a point that (debatably) increases heart disease risk (iron is a pro-oxidant) and could even damage cells (liver, muscle, etc.). You "damage" muscle cells and tendon cells enough with chronic weightlifting.

So what does one do?

Find balance.

Mix-up protein foods and don't rely too heavily on just meats (highly absorbable heme iron) or rely too much on eggs and dairy, which actually block iron availability somewhat. (And, if coupled with frequent blood donations could be bad.)

If you're a guy who knows he's not anemic, consider the "Silver" (iron-free) type of multivitamin/multi-mineral tablets. It's likely that you eat too much iron from the foods you already ingest; you probably don't need even more from your supplements!

Even a low-moderate amount of supplemented vitamin C (~250 mg is a common dose) or vitamin C-rich foods like citrus, strawberries, red bell peppers, etc. will further up your absorption of iron.

Some foods decrease iron absorption such as tannins in tea, phytates in whole grains and oxalate in spinach.

Do you consume lots of these?

Get used to reading Nutrition Facts panels on food labels. Iron is one of the "highlighted" minerals that you'll always see there. Men don't need more than 8 mg daily (teens 11 mg) and you probably shouldn't consume more than 30mg per day.

If you are concerned enough to donate blood - helping yourself and others - consider this: the Red Cross does a simple density check on a finger prick sample to check if you are "ready" to donate. However, it's possible to be low iron (e.g. if you've been donating 4-5 times per year for a long time) and they'd still clear you. I personally don't appease the "vampires" more than twice per year these days.

Whether you're a guy or a gal, the information in this list is helpful when adjusting iron intake (upward or downward), thus affecting bodily stores over the weeks and months.

I'll leave you with two related email questions from readers…

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Lonnie,

Great article this week. I do have a question regarding donating blood.

The last time I gave blood successfully was about 1.5 years ago, and they came back showing I had high liver enzymes. I wasn't taking anything at the time ... not protein supplements, no androgens, nada. Then, last Fall I tried to donate again, but I was denied because of my high levels. I was told that I placed on a list that bars me from giving blood. I'm 20 years old, 190 lbs currently.

Do you know how long this ban lasts and/or is there any way around it? I think the high levels may have attributed to overtraining, but I'm not sure.

Thanks!
Justin Case

Hello Justin,

Of course I don't know all the specifics, but weight training men often have elevated ALT and AST. These enzymes "spill" out of sore, exercise-damaged skeletal muscle and are not just "liver enzymes". You can read "Muscle Masochism I" and II after an online search (Google). I don't know if there is a time limit on the list you mentioned. If muscle microtrauma/ soreness is indeed the etiology behind your high ALT and AST, then taking a week off from lifting before attempting to donate again (at another location?) may help.

Take care,
LL

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I read your online article regarding iron.

I have hemochromatosis and have given blood every week for 12 consecutive weeks. Under Dr.'s care, I take 300mg of T every other week and 500iu of HCG every other day. I still feel like crap compared to when I started to feel last August. Although, the addition one month ago of HCG has proved worthwhile - I really feel it in my testicles.

A question no one can answer is whether giving blood the day after taking a cypionate shot, funnels T from my body. I am somewhat anemic so perhaps that is why I am tired. But maybe also the blood draws are taking T from my stream?

Any ideas?

Thanks,
Justin Time

Hi Justin,
Well, I can't comment on your medical issues but as general info., I suppose it is possible that, since T injections "spike" quickly in the bloodstream (hence the popularity of "slower-release" patches or daily gels), that one may indeed lose more of that T during a subsequent phlebotomy session (500cc out of about 5000cc of blood being removed). I know it sounds like a copout, but I'd discuss concerns with the physician.

And remember one can get tired and exhibit reduced athletic performance from low iron levels well before full blown anemia develops. So always stay aware of your blood iron (or ferritin or transferrin saturation) levels, if and when they start to fall from the treatments

Good Luck!
LL

Diet Myth

Myth: Starches are fattening and should be limited when trying to lose weight.

Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Tip: A healthy eating plan is one that: 1. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. 2. Includes lean meats, poultry, fish, beans, eggs, and nuts. 3. Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars. For more specific information about food groups and nutrition values, visit http://www.healthierus.gov/dietaryguidelines.

This is just a nutrition reminder...

The best way to eat fruit is by itself and on an empty stomach. You will absorb all of the vitamins in the most efficient way possible.

Happy fruiting from Ultra Fit SF Nutrition Consulting!!