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Food o Meter
 
Food Item & Serving size Energy (cal) Fibre
(g)
Suggested Frequency of Consumption
% Energy Contribution
Protein Carbohydrate Fat
Roti (1) 52 0.3 Daily
13.4% 81% 4.9%
Puri (1) 31 0.19 Rare/Avoid
5.4% 31.2% 62.4%
   
Paratha (1) 113 0.47 Occasionally
10.7% 27.3% 61.4%
     
Aloo Paratha (1) 167 0.65 Occasionally
9.5% 29.8% 60.7%
     
Poha ( 1 dish) 170 0.48 2 3 times/ week
7.8% 89.3% 2.7%
     
Thepala (1) 123 0.60 Weekly
10.7% 49% 40.4%
     
Sabudana Khichadi (1 dish) 410 0.43 Weekly
5% 57.3% 41.3%
     
Khichidi (100g) 215   5 6 times/ week
8% 61.4% 30.7%
     
Mutton Biryani 278 0.07 Occasionally
12.7% 39% 47.9%
     
Sambhar (100ml) 100 1.0 3 4 times/ week
19.8% 59.3% 23.1%
     
Idli (1) 76 0.8 2 3 times/ week
12.6% 85.6% 1.5%
     
Burger (1) 292 0.5 Rare
7.5% 32.4% 59.9%
     
Uttapam 1 155 0.9 Occasionally
10% 59.4% 30.4%
     
Chevda 50 g 352 0.6 Occasionally
5.9% 30.9% 63.2%
     
Batata vada 1 99 0.2 Rare/Avoid
7.2% 52.6% 39.6%
     
Sweet Shakarpara (50 g) 282 0.1 Rare/Avoid
3.9% 47.3% 48.6%
     
Namkeen Shakarpara (50 g) 222 0.1 Rare/ Avoid
5% 33.3% 61.7%
     
Sev (50 g) 284 0.5 Rare/ Avoid
11.7% 33.7% 54.6%
     
Samosa (50 g) 261 0.6 Rare/ Avoid
5.2% 35.5% 59.6%
     
Dosa (1) 127 0.6 Occasionally
9.8% 66.1% 24.8%
     
Potato wafers (100g) 300 0.0 Rare/ Avoid
1.3% 18.7% 80.1%
     
Sev mamra (100 g) 140 0.1 Occasionally
4.9% 30.1% 66.1%
     
Puda 1 no. 222   Occasionally
13% 39.6% 47.4%
     
Alu pakoda(30 g) 70 0.0 Rare/ Avoid
5.4% 24.3% 70.7%
     
Masala Dosa 1pc 192 0.8 Occasionally
7.9% 62.5% 30.5%
     
Veg sandwich (1) 104 0.2 Occasionally
8.5% 54.7% 36.8%
     
Vada Pav (1 ) 222 0.3 Rare/ Avoid
10.2% 70.4% 19.1%
     
Maggi/Top Ramen 100 g 520 0.3 Rare/ Avoid
6.9% 43.1% 50.2%
     
French fries 100 g 207 0.0 Rare/ Avoid
5.8% 50.2% 43.5%
     
Kheer 100 ml 218 0.0 Occasionally
13% 53.2% 34%
     
Britannia cream biscuits (1 ) 60 0.0 Occasionally
5.8% 53.1% 41.1%
     
Vita Marie Gold (1) 14 0.1 3 4 times /week
7.1% 68.8% 23.9%
     
Cadbury 28 g 151 0.0 Occasionally
5.8% 45.6% 48.9%
     
Vanilla ice cream 100 g 196 0.0 Occasionally
8.4% 40.4% 51.9%
     
Chocolate Milkshake (250 ml ) 433 0.0 Ocassionally
9.2% 69.3% 20.8%
     
Coke (250 ml) 168 0.0 Occasionally
100%
 
 
Tips to make your food healthier
  • Bake, Stir Fry, Steam, Toast, Roast, Pressure cook the dish wherever possible.
  • Avoid fried food and increase consumption frequency, like leave the sev from the mumra and add toasted papdi or papad and vegetables to reduce fat and increase consumption.
  • Reduce the oil content and use blended oils and increase consumption frequency.
  • Add fibre to the food by adding fruit and vegetables.
  • Have fruits and fruit salads instead of desserts.
 
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