Food Facts - Calorie Chart 1

Mangoes are here and I am drooling....are you??? Of course!  There aren't two ways about it, we all love mangoes and excitedly wait for the beautiful golden fruit every year.  Want to have heart full of these beauties....but it comes with so much guilt. Phew😧  
How many calories does it contain? Should I eat one or none at all? This is not just restricted to mangoes but goes for bananas, chiku, cakes, pizza and the list is endless. So, here is the list of items and also the calories. Also, turns out people aren't even aware of measurements. ..how much is one cup? Or what exactly is 1 teaspoon?  All your answers are here....In the two part series - Food Facts - calorie Chart 1 & 2

Measurements - 

1cup - 200 ml

1 bowl - 150 ml

1 glass - 250 ml

1 tablespoon - 15 gms 

1 teaspoon  - 5 gms

Calorie Chart Courtesy

.	MILK AND MILK PRODUCTS
.		Food Stuff	Amount	Calories
.		Cow’s Milk	1 cup	135
.		Soya Milk	1 cup	85
.		Toned Milk	1 cup	90
.		Double Toned Milk	1 cup	70
.		Skimmed Milk	1 cup	60
.		Cottage Cheese
.		Cow’s Milk	100g	265
.		Buffalo Milk	100g	292
.		Yoghurt (Cow’s Milk)	1 Bowl	100
.		Yoghurt (Toned Milk)	1 Bowl	70
.		Youghurt
.		(double toned Milk)	1 Bowl	50
.		Butter Milk	1 cup	30
.		Cream light	1 1/2 tbsp	45
.		Khoya	100g	421
.		Processed cheese	1 Cube (25g)	80
.		Condensed Milk	1/2 Cup	228
.		Powdered Milk	1 tbsp	70
.		Fruits
.	Fruits	Apple	1 Medium (100g)	60
.	Fruits	Banana	1 Medium (100g)	139
.	Fruits	Cherries	10 (70g)	45
.	Fruits	Dates (fried)	10 (100g)	317
.	Fruits	Grapes	20 (100g)	71
.	Fruits	Guava	1 Medium (150g)	75
.	Fruits	Louquat	6 Large (150g)	43
.	Fruits	Mango	1 small (100g)	74
.	Fruits	Musk Mellon	100g	17
.	Fruits	Orange	1 Medium (100g)	72
.	Fruits	Peach	1 Medium (100g)	50
.	Fruits	Pear	1 Medium (100g)	75
.	Fruits	Papaya	100g	32
.	Fruits	Pineapple (fresh)	1 Splice (100g)	46
.	Fruits	Plum	1 small (75g)	39
.	Fruits	Pomegranate	1 small (100g)	65
.
.	Vegetables	Bathula	100g	30
.	Vegetables	Beet root	100g	43
.	Vegetables	Bitter gaourd	100g	20
.	Vegetables	Carrot	1 Medium (60g)	29
.	Vegetables	Cabbage	1 Medium (300g)	80
.	Vegetables	Capsicum	1 Medium (100g)	24
.	Vegetables	Cauliflower	1 Medium (500g)	30
.	Vegetables	Coriander Leaves	100g	20
.	Vegetables	Colocasia	1 Medium (75g)	72
.	Vegetables	Cucumber	1 Medium (150g)	20
.	Vegetables	Fenugreek leaves	100g	15
.	Vegetables	French Beans	100g	26
.	Vegetables	Lady finger	100g	35
.	Vegetables	Lettuce	100g	20
.	Vegetables	Mint Leaves	100g	15
.	Vegetables	Mustard leaves	100g	34
.	Vegetables	Onion	1 Medium (50g)	25
.	Vegetables	Potato	1 Medium (60g)	26
.	Vegetables	Radish	1 Small (150g)	120
.	Vegetables	Spinach	100g	26
.	Vegetables	Sweet Potato	100g	120
.	Vegetables	Tinda	1 Small (50g)	10
.	Vegetables	Tomato	1 Medium (60g)	10
.	Oils	Butter	1 tsp	36
.	Oils	Ghee	1 tsp	45
.	Oils	Margarine	1 tsp	45
.	Oils	Oil	1 tsp	45
.	Oils	Olive Oil	1 tsp
.	Sugar	White Sugar	1 tsp	20
.	Sugar	Honey	1 tsp	15
.	Sugar	Jaggery	5g	19
.	Nuts	Almond	10small (10g)	65
.	Nuts	Coconut (fresh)	10g	45
.	Nuts	Coconut (dry)	15g	99
.	Nuts	Cashew Nut	6 Medium (20g)	120
.	Nuts	Pine nuts	10g	60
.	Nuts	Gound Nut	20 (10g)	60
.	Nuts	Pistachio	10 (10g)	65
.	Nuts	Raisins	10g	30
.	Nuts	Walnut	4 Halves (10g)	70
.
.
.	BEVERAGES
.	NAME	RAW WEIGHT	MEASURE	CALORIES
.	Tea	Low fat milk-1tsp	1 Cup	30
.		Sugar-1tsp
.	Instant coffee	Low fat milk-2tsp	1 Cup	40
.		Sugar-1tsp
.	Espresso coffee	Low fat milk-1/2tsp	1 Cup	55
.		Sugar-1tsp
.		Cream-1/2tsp
.	Mango shake	Mango-50g	1 Glass	249
.		Buffalo milk-150ml
.		sugar-2tsp
.	Fruit punch	Fresh juices	1 Glass	174
.	Lemonade/Mintade	Mint leaves	1 Glass	40
.		Lemon
.		sugar-2tsp
.
.
.	Panna (raw mango juice)	Mango-50g	1 Glass	97
.		Sugar-3tsp
.	Carrot juice		1 Glass	5
.	Pineapple juice		1 Glass	110
.	Rose water	(Rooh Afza-3tsp)	1 Glass	150
.	Soft drink		300ml	125
.	Tender coconut water		1 Glass	24
.
.	ALCOHOLIC DRINKS
.	NAME	AMOUNT	CALORIES
.	Beer	240ml	110
.	Wine(dry)	100ml	80
.	Wine(sweet)	100ml	142
.	Brandy	30ml	75
.	Champagne(dry)	135ml	105
.	Champagne(sweet)	135ml	160
.	Whisky	30ml	75
.	Gin	30ml	85
.	Rum	30ml	85
.	Sherry(dry)

This is the first part of the two part series and it will cover almost all the food items. In case, some item is left , feel free to write in comments below and i will get back.


                                                                   Much Love
      pic -    pinterest                                       Ruchi

BEAT THE HEAT

Summer time is here; and as usual we all wait for the dreaded summer to pass away quickly. Being situated in a place like Northern India, we are fortunate (or rather unfortunate for some) that we experience the extremities of all weathers. Some of you might want to curse me; but I’m amongst the few who love the summer season. Not that I have the tolerance to bear the scorching heat, but I have always associated summer with the long, bright days, the positivity, the summer vacations, outings, and of course the mangoes…

Well, love it or hate it; but once again, the summers are back and this year it is expected to beat all previous records. So, we need to gear up to bear the intense heat.

Needless to say, we have to wear light coloured, loose fitted cotton clothes. Cotton allows the sweat to be evaporated from the body making you feel cool. Light colours reflect most of the heat and are also soothing to the eyes. These days, we have a huge variety of summer dresses, skirts, palazzos, etc to suit all body types. And yes, don’t forget to wear your hats and sunglasses while stepping out.

Wear loose cotton clothes 

Summers is also associated with a lot of stomach related problems like diarrhoea, dehydration, acidity, etc. Try and eat light and avoid eating pre-cut, uncovered food .It is always advisable to eat seasonal fruits and vegetables. Unseasonal foods have a risk of being treated with chemicals and preservatives; thereby making them harmful to consume. Nature also has its own way of growing foods that are suitable for the particular season. Fruits like melon, water melon have a lot of water and keep us hydrated. We can also have apricots, kiwi, peaches, litchi, pineapple, mangoes etc. which are full of vitamins and minerals. Summer vegetables include cucumbers, tomatoes, brinjal, pumpkin, snake gourd and bottle gourd which have a lot of water content.

 Have Fresh veggies in abundance

Stock up on the goodness of fruits & juices                                                                        

Most importantly, we need to be hydrated. It is also important to drink water at regular intervals. Before stepping out,ensure that you are well hydrated as there is a lot of loss of water under the sun. Make a habit of carrying a water bottle wherever you go. Nimbu pani(lemonade), aam panna, bel sharbat, sweet/salted lassi, chaas( buttermilk), tender coconut water, jaljeera are only few of the delicacies that can be had in the summer heat. Aren’t our mouths drooling already????

Apart from these,we can try some innovative drinks in the form of combination of fruit juices, ice cream sodas, smoothies, etc. like watermelon juice, mango juice, sugarcane juice, melon and cucumber juice, mint lemonade, mango/strawberry smoothie, ice tea… Oh, the list is endless.

So, let’s be cool, safe, healthy and enjoy the sun.


By
Shruti