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INDIAN FOOD AND NUTRITIONAL VALUE

I reckon this should be the title of a book, not a blog post! I will possibly tackle this on several other occasions, so don’t take this as a complete treatise on the subject.
I am putting down a list of Indian foods that I had a hard time finding the nutritional info of, and I hope this will help people looking specifically for this. I have made these calculations on my own, using the ingredient lists and from Fitday.
As far as possible, I have tried to be accurate.
KIRAY/KIRAI: A South Indian spinach dish flavored with grated coconuts and fried lentils. Very healthy, with veggie proteins, heathy fats (coconuts have medium chain triglycerides) and iron. The caloric value depends on how much of coconut is used.
Let me get into the details (all numbers rounded off):
400 grams spinach: 160 cals
1.5 cups of grated coconut: 424 cals
1 tbsp moong dal (lentils): 42 cals
1 tsp oil: 40 cals
Total: 666 calories, 63 grams fat, 18.6 gms protein, 40 gms carbohydrates.
This together gives you 6 cups of kirai. I can easily eat two or three without a blink (if not the whole thing).
Each cup of kirai, therefore, gives you:
Calories: 111
Fat:10 gms
Protein: 3 gms
Carbohydrates: 7 gms
Iron:16% of daily requirement
Potassium: 392 mgs
Sodium:194 mgs

CHICKEN KEBAB:

Each plate carries 273 calories , 15 grams fat, and 25 grams of protein.

DIMER DEVIL:

This is a much beloved Bengali snack that is essentially a boiled egg wrapped by boiled potato and minced mutton and crumb-fried in oil.
Each Devil contains 185 calories, 12.2 grams of fat, 9 grams of carbohydrates, and nearly 10 grams of protein.

FIRNI:
Picture 2

PANEER BUTTER MASALA:
Picture 3

CHANA DAL:
Note: each serving of chana dal should contain roughly an ounce of dry dal.
Picture 1

RAJMA:
A large serving with 100 grams of boiled beans
140 cals, 5.9 grams of fat, 17.8 grams of carbs, and 5.7 grams of protein.

RAVA MASALA DOSA:

385 calories.

SANDESH:

The size of the sweet and the quality of the milk makes caloric estimation uncertain. I take it as 170 calories per sweet, though you can also make lower calorie ones containing around 90 calories.

ROSSOGOLLA:

Similar problem with this delicious symbol of Bengal’s confectionary superiority: I estimate roughly 120 calories for each rossogolla.

MASALA MURI/ JHAAL MURI:
Picture 4

MUTTON SHEEKH KEBAB:

One serving should carry around 164 calories, 8 grams fat and 11 grams protein.

PAYESH/PAYASAM:

A serving of this sweet rice porridge carries roughly 140 calories, 5 grams each of fat and protein, and 18 grams of carbohydrates. Note that there are too many individual variations to account for, so use your judgment when calculating this.

More to come later. Hope this helps someone at some point of time!

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THE 7-DAY CHALLENGE: MID WEEK REVIEW

Thanks to you, dear readers, the 7-Day Challenge is becoming part of the internet history (yeah, modesty is one of my many virtues), with even people in elite fitness groups like Crossfit following it. And so many others, in so many different backgrounds.
I have been reviled in some quarters for pushing something “temporary”, a “shortcut”, “unscientific” diet that you will be better off without.
Well, this (allegation and reason for not taking the Challenge) is better than many excuses for not living a healthier lifestyle, and this blog will deal with all such issues regularly.
I am feeling great, let me tell you.
My average billing (like my doctor’s fees) has been very moderate. I had around 1500 calories on every day. This is one of the great things about Intermittent Fasting: it allows you to eat a lot of good foods (which even health-conscious people NOT on diets don’t indulge), and you still find that you have not eaten too many calories. The steady caloric deficit leads to fat loss, but remember not to skip (and I am not talking about ropes) on your resistance exercises. Forget your treadmills, I am talking of squats, push-ups, and the kind. Even better if you can pull some serious iron.
IF has become such a desirable and easy lifestyle for me that I have started doing this thrice every week (without realising it), one each of 24 hours, 22 hours and 18 hours. I enjoy the mental and physical training and learning it involves. You don’t have to follow me, but a fast lasting 15 to 18 hours is a breeze, especially when you are asleep for half the time!
So, mid-week of the 7-Day Challenge, I am down by, I kid you not, 2 kgs. Yes, I know it must have been because I had a good BM before stepping on the weighing scale, or because I must have lost a lot of body fluids after my periods, and all that, but we shall find out by Monday! I don’t want you to feel bad if you do less, and it would be absolutely fine if you didn’t weigh yourself at all, but I did tell you I would lead the way, didn’t I?
I leave you with a couple of my favorite foods that are so healthy, full of nutrition, and a treat I savor every day (just to show you I can write bad English, as well). What are your favorite eats this week? Do comment, and remember to enjoy yourself. This challenge is only about changing what you enjoy, and making yourself healthier and stronger in the bargain.
Bloggers, let’s hear you!


(pics show fried ham and eggs with salad, chicken steak, and mixed fruits and nuts with casein (“Chhana” in Indian terms))