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Diet Conscious? - Here are a few things that may be helpful

Recommended Dietary Allowance for Indians
Category
Energy (Calories/day)
Protein (Gms/day)
Fat (Gms./day)
Men  :Sedentary work
          Moderate work
          Heavy work		 2,425
2,875
3,800
 60 20
Women :Sedentary work 
             Moderate work
             Heavy work
             Pregnant
             Lactating		 1,875
2,225
2,925
+300
+500
50
 
+15
+22
20
 
30
45
Children :  1-3 Years
                4-6 Years
                7-9 Years 		1,240
1,690
1,950 		22
30
41 		25
25
25
Boys     : 10-12 Years
               13-15 Years
               16-18 Years 		2,190
2,450
2,640 		54
70
78 		22
22
22
Girls    : 10-12 Years
           13-15 Years
            16-18 Years 		1,970
2,060
2,060 		57
65
63 		22
22
22

Note : The chart on dietary allowances includes several other nutrients besides the above three. The variation in requirements by age, sex and type of physical activity is quite large. For healthy growth and optimum productivity, these requirements need to be met.

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MEN Desirable weights (Kg)
In Cms. Height In Ft.(approx.) Small frame Medium Frame Large Frame
157.5 5’2” 50.7 – 54.4 53.5 – 57.1 57.1 – 63.9
160 5’3” 52.1 – 55.8 54.8 – 60.3 58.5 – 65.3
162.5 5’4” 53.5 – 57.1 56.2 – 61.6 59.8 – 67.1
165 5’5” 54.8 – 58.5 57.8 – 63.0 61.2 – 68.9
167.5 5’6” 56.2 – 60.3 59.0 – 64.8 62.6 – 70.7
170 5’7” 58.0 – 62.1 60.7 – 66.6 64.4 – 73.0
172.5 5’8” 59.8 – 63.9 62.6 – 68.9 66.6 – 75.2
175 5’9” 61.6 – 65.7 64.4 – 70.7 68.4 – 77.1
178 5’10” 63.4 – 68.0 66.6 – 72.5 70.3 – 78.9
180 5’11” 65.3 – 69.8 68.0 – 74.8 72.1 – 81.1
183 6’0” 67.1 – 71.6 69.8 – 77.1 75.3 – 83.4
185.5 6’1” 68.9 – 73.4 71.6 – 79.3 76.1 – 85.7
188 6’2” 70.7 – 75.7 73.4 – 81.6 78.4 – 87.9
190.5 6’3” 72.5 – 77.5 75.7 – 83.9 80.7 – 90.2
193 6’4” 74.3 – 79.3 78.0 – 86.1 82.5 – 92.5

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WOMEN Desirable weights(Kg)

HeightIn Cms.
HeightIn Ft.(approx.)
Small frame
Medium Frame
Large Frame
147.5 4'10" 41.7 - 44.4 43.5 - 48.5 47.1 - 53.9
150 4'11" 42.6 - 45.8 44.4 - 49.9 48.0 - 55.3
152.5 5'0" 43.5 - 47.1 45.8 - 51.2 49.4 - 56.7
155 5'1" 44.9 - 48.5 47.1 - 52.6 50.8 - 58.0
157.5 5'2" 46.2 - 49.9 48.5 - 53.9 52.1 - 59.4
160 5'3" 47.6 - 51.2 49.9 - 55.3 53.5 - 60.7
162.5 5'4" 49.0 - 52.6 51.2 - 57.1 54.9 - 62.6
165 5'5" 50.3 - 53.9 52.6 - 58.9 56.7- 64.4
167.5 5'6" 51.6 - 55.8 54.4 - 61.2 58.5 - 66.2
170 5'7" 53.5 - 57.6 56.2 - 63.0 60.3 - 68.0
172.5 5'8" 54.8 - 59.4 58.0 - 64.8 62.1 - 69.8
175 5'9" 57.1 - 61.2 59.8 - 66.6 63.9 - 71.6
178 5'10" 58.9 - 63.5 61.6 - 68.4 65.7 - 73.9
180 5'11" 60.7 - 65.3 63.5 - 70.3 67.5 - 76.2
183 6'0" 62.6 - 67.1 65.3 - 72.1 69.4 - 78.4


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S.No. Exercise Man(70 Kg. Wt.) calories spent
1 Walking at 5km/hr 5 calories/minute
2 Cycling 8 calories per minute
3 Running 20 calories per minute
4 Swimming 11 calories per minute

Calorie Chart and Substitutes
Vegetables Qty. Calories Substitute Calories Calories saved
Fried Potato 1 cup 450 Baked Potato 100 350
Mashed Potato 1 cup 245 Boiled Potato 83 162
Fresh Peas 100 gm 109 French beans 30 79
Cooked Brinjal 100 gm 69 Cooked Pumpkin 33 36
Fresh Onion 1 no. 45 Fresh tomato 20 25
Stuffed & baked tomato 1 no. 58 4 Slices baked tomato 39 19
Baked Corn 1 no. 84 Shredded cabbage 24 60
Fresh carrot 1 no. 45 Cucumber 12 33
Fruits
Banana 1 no. 132 Apple 56 76
Mango 1 no. 122 Melon 74 48
Grapes 24 no. 70 One Plum 30 40
Pomegranate 100 gm. 90 Papaya 58 32
Pear 1 no. 84 One slice Pineapple 44 40
Date 100 gm 283 One Orange 68 215
Sweets & Desserts
Jalebi 100 gm 494 2 Gulab jamun 387 107
Rice carrot kheer 100 gm 226 Rice kheer 141 85
Sohan halwa 100 gm 399 Atta halwa 263 136
Rawa halwa 181 218
Gujia 100 gm 501 Maalpua 325 176
Cake with icing 1 piece 302 Cake without icing 218 84
Fruit Pie 160 gm 377 One Baked apple 80 297
Butter cookies 100 gm 482 Milk Biscuits 399 83
Boondi ladoo 1 no. 150 Sandesh 57 93
Custard 1 serving 205 Jelly 65 140
Pudding 1 serving 185 Fruit salad 80 105
Honey 1 tsp 64 Sugar 20 44
Jaggery 1 tsp 56 One Sugar cube 24 32
Fats & Oil
Groundnut oil 1 tsp 126 Ghee 45 81
Cream 1 tsp 50 Butter 36 14
Khoya 100 gm 421 Khoya without ghee 206 215
Paneer 100 gm 348 Cottage Cheese 1 tsp 27 321
Beverages
Tea with2 tsp cream & 2 tsp sugar I cup 110 Tea with2 tsp milk & 2 tsp. Sugar 60 50
Coffee with2 tsp cream & 2 tsp sugar 1 cup 110 Coffee with2 tsp milk & 2 tsp. Sugar 60 50
Milk, buffalo 1 cup 206 Skimmed milk/butter milk 78/62 128/144
Milk, cow 1 cup 160 Skimmed milk/butter milk 70/62 90/98
Cocoa (1 tsp.) 1 cup 224 Cocoa(milk & water) 120 104
Orange juice 100 ml 96 Tomato juice 45 51
Alcohol(Rum/Whisky) 43 ml 105 Brandy 30ml/Beer 1 glass 73/100 32/5
Soft drink 1 bottle 85 Squash 1 glass 69 16
Snacks
Kachori 1 no. 190 Samosa 103 87
Patti 1 no. 201 Cutlet 126 75
Potato vada 1 no. 118 Dahi vada 83 35
Potato bhajia 4 no. 240 Onion bhajia 6 197 43
Chaat 100 gm 474 Bhelpuri 182 292
Potato chips 20 gm 108 Peanuts roasted (1 tbsp) 86 22
Walnuts 10 halves 128 Pistachio nuts(30) 88 40
Meats/Poultry
Fried/scrambled egg 1 no. 120 Boiled egg 77 43
Mutton leg roasted 1 serving 220 Chicken Roast 189 31
Mutton liver fried 50 gm 142 Mutton kidney fried 100 42
Mutton uncooked 100 gm 194 Beef/Pork 114 80
Pomfret Fried 1 serving 205 Mackerel fried 136 69
Salmon 100 gm 199 Prawns without shell 104 95
Cereal Foods
Wheat paratha 1 304 Wheat poori 1 68 236
Bajra/Jowar chapatti 1 108/106 Wheat chapatti 40 68/66
Boiled rice 140 gm 238 Idli (2 Piece) 130 108
Idli (rice) 2 130 Idli (rawa) 16 114
Upama 260 gm 397 Sada Dosa 1 210 187
Pulses
Bengal gram Roast 100 gm 369 Bengal gram cooked 105 264
Black gram cooked 105 264
Green gram cooked 105 264
Lentil gram cooked 105 264
Red gram cooked 105 264
Masoor dal with rice 100 gm 188 Mixed pulses with vegetables 88 100
Bean sprouts salad 1 serving 85 Moong sprout salad 53 32

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