Calories are the basis of every diet plan: Keto, DASH, Flexitarian, and TLC. And of course, our good old Indian diet. Calorie counting can help you stay within the daily calorie limit, so you maintain the ideal weight for your age and height. Most other diets include raw fruits and vegetables, so counting the calories for those food items is easy enough.
But when it comes to using a calorie calculator for Indian foods, things get a little more complicated. That’s because the way the same dish is prepared in different households varies. For example, take the very common and very popular poha. You may prepare the dish with just a dash of onions and tomatoes, while your friend may throw in a sprinkle of groundnuts. So, if you go online to an Indian diet calorie calculator page and check for the calories in poha, you may not get the exact number of calories in your version of the dish.
Calorie calculation for Indian food
So, given how the recipe for every common dish varies from one household to another, how do you go about calculating the calories in Indian food? Well, it turns out that this is not a problem unique to the Indian diet alone. Any cuisine or diet that involves mixing various ingredients and cooking them poses this problem. So, how do you go about building a calorie calculator for Indian foods? Come, let’s find out.
Step 1: Start by breaking down the ingredients in any food item
The first step to using an Indian diet calorie calculator is breaking down the food item you’re preparing into the ingredients you’re going to use. Typically, the Indian diet is rich in carbohydrates and fats. That’s not to say that it does not contain its fair share of proteins, though. Various kinds of lentils and pulses form an important part of the Indian diet. So, list out the ingredients you’ll be using for your food item. You can often ignore the spices, since their calorie content is minimal.
Step 2: Quantify those ingredients
The next thing you need to do is to quantify those ingredients that you’ve listed out earlier. This is fundamental to accurately building a calorie counter for Indian foods. Measure out the exact quantities of the ingredients you’ll be using. It helps to have measuring cups with quantity markings in this case, because terms “1 cup of lentils” or “2 cups of rice” are too vague. With quantity markings, you can identify the ingredients more accurately, like “200 grams of lentils” or “500 grams of rice.”
Step 3: Calculate the calories associated with those ingredients
Once you’ve quantified the ingredients, it becomes easier to count the calories in Indian foods. You can simply use any online Indian calorie counter to any other calorie counter tools to check out the calories in the specific ingredient you’ll be using. At this point, you need to keep in mind that ingredients like oil and ghee also need to be quantified and counted if you’re planning to cook your food using either of them. Once you’ve counted the calories in all your ingredients, add them together to arrive at the total calories in the food you plan to cook and eat.
Step 4: Make a note of the recipe you used for future use
Now, if you’re on a strict diet that requires you to take in a specific number of calories alone, it’s best to note the ingredients you used as well as the quantities you used them in. This way, you can consume the exact same number of calories the next time you make the same Indian food item. It then becomes easier for you to remain within your calorie limits. Also, you do not need to use a calorie calculator for Indian food each time you cook that dish.
Calorie count for Indian foods
If you’re looking for a quicker way to calculate calories in Indian foods, you could take a look at some charts that list out the calorie content in commonly consumed Indian dishes. These values are generally calculated using a calories counter for Indian food. You need to keep in mind that the exact value for a similar dish prepared by you may be slightly different.
Here are the average calories in some common Indian foods.
- A small to regular-sized phulka: around 70 calories
- 1 bowl of cooked rice: around 136 calories
- A plateful of cooked rice (about 60-80 grams): around 272 calories
- 1 medium chapati: 70 calories
- 1 large chapati: 100 calories
- 1 bowl of cooked moong dal: around 104 calories
Keeping your weight in check with a BMI Calculator
In addition to counting calories, a BMI calculator can also help you maintain the ideal weight. BMI represents the Body Mass Index, and it is calculated using your height and your weight. A person with a BMI of 25 or higher is considered to be overweight. The healthy range is between 18 and 24.9. You can use a BMI calculator to keep your weight in check, so you continue to remain in the healthy range. And if you find that you’re overweight or obese on the BMI scale counting and cutting calories with an Indian calorie counter can help you reduce enough weight to get your BMI down to normal levels.
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