Note : Food items from one group can be interchanged with another item from the same group however they cannot be interchanged with items listed under other groups.

Weights and measures used :
1 teaspoon (tsp) = 5 grams
1 tablespoon (tbsp) = 15 grams
1 small katori (SK) = 100 ml
1 medium katori (MK) = 150ml
1 big katori (BK) = 200ml
1 medium cup = 150ml
1 big cup = 200ml
1 medium glass = 240ml
1 big glass = 350ml

CEREALS AND MILLETS:
1 unit = 30 gms (raw) = 100 Cals
Carbohydrates - 21.5 grams, Protein 2.5 grams, Fat 0.5 grams.
ITEMS Cooked Measures
Rice 1 small Katori
Wheat 2 thin phulkas/1 bhakri
Bajra 1 medium size Bhakri
Jowar 1 medium size Bhakri
Bread 2 med slices ( 20 gms each )
Corn Flakes 1 cup ( 200 ml)
Rice Puffs (kurmura ) 2 cups (200 ml each )
Rice Flakes 1 small katori (100 ml)
Oat meal 3/4 small katori
Pop corn (no fat) 3 small katoris
Spaghetti 1 big cup (200 ml)
Macaroni 1 big cup (200 ml)
Noodles 1 big cup (200 ml)

DALS AND WHOLE PULSES
1 unit = 30 grams (raw) = 100 Cals
Carbohydrates 17 gms, Protein 6.5 gms, Fat 0.5 gms.

ITEMS COOKED MEASURES
Dals ( med thick ) 1 small katori
or ( thin ) 2 small katoris
or ( dry ) 1/2 katori
Whole pulses 1 small katori
Sprouts ( any whole pulse ) 2 small katoris

Note :
DALS include : Tur dal, Chana dal, moong dal, udad dal, masoor dal etc.

Whole pulses include : Whole moong , whole chana, Chhole, kidney beans (rajmah ), lentil (masoor), whole udad, moth beans (matki), roasted chana, field beans (waal), cow pea, whole chawli, whole peas ( dry watana ).

VEGETABLES
GROUP ‘A’ : 1 UNIT = 100 gms raw = 1B katori
Carbohydrates 5 Gms, Protein 0, Fat 0. Kcal = 25
This group includes :
Fenugreek leaves (methi ), Spinach (palak), Cabbage, Cauli-Flower, Capsicum, Cucumber, Tomatoes, French beans (Fansi), broad beans, Ladies finger (bhendi), green papaya, lettuce, coriander leaves ( kothmir), radish leaves (muli), padwal, turai, drumsticks, dudhi, karela, cluster beans (gavar), brinjal, tendli, tinda, pumpkin, shepu, mayalu, turnip plantain flower, khot khot colocaria, Ambot dhuka.
Exceptions: Carrots, onions, papde (slightly higher Cals), and Plantain green.

GROUP ‘A’ ( high Cals vegetables)
1 unit = 100 Gms = 1 small katori = 100 Cals
Carbohydrates = 24 Gms, Protein 1 Gm, Fat 0.
Vegetables include: Potato, Green Peas, sweet potato, yam and beet root, Tapioca chips.

MILK AND ITS PRODUCTS
1 Unit = 100 Cals

SUGARS, FATS AND OILS
Oil/Ghee/Butter 5 gms = 45 Cals
Carbohydrates 0, Protein 0, Fat 5 gms.
Sugar/honey/jaggery 1 tsp = 5 gms = 20 Cals.
Carbohydrates 5 gms, Protein 0, Fat 0.

FRESH FRUITS
1 Unit = 50 Cals Carbohydrates 12 Gms, Protein 0, Fat 0.

Low Cal Fruits :
ITEMS QUANTITY
Orange 1 (100 gms)
Pomegranate 100 gms.
Sweet Lime 1 (100 gms)
Apple 1 med ( 100 gms) or 1/2 big
Guava (Peru) 1 medium (100 gms )
Cherries 100 gms
Papaya 1/3 medium size ( 4 slices)
Water melon 3 katoris (300 gms)
Coconut water 150 ml.
Pear 1 medium size (100 gms)
Peach 1 medium size ( 100 gms)
Fresh figs 3 medium size ( 150 gms)
Raspberries 100 gms
Strawberries 100 gms
Jambur 100 gms

HIGH CAL FRUITS
ITEMS QUANTITY
Boar 75 gms
Banana 1/2 big 50 gms
Chickoo 1 small 50 gms
Mango 1/2 medium size (75 gms)
Sitaphal 1/2 big size (50 gms)
Grapes 100 gms or 1 small katori

MEATS, FISH AND FOWL
Mutton 1 unit = 50 gms raw = 100 Cals (3-4 small pieces)
Carbohydrates 0, Protein 10 gms, Fat 7 gms.
lean meat - ( CMO fat free ) - leg pe or calf - 85 gms (boneless)-3-4. 18 gms, fat 3 gms.
Fish 1 unit = 100 gms raw = 100 Cals ( 1 big piece)
Carbohydrate 0, Protein 20 gms, Fat 2 gms.
Chicken 1 unit 100 gms raw = 100 Cals
Carbohydrates 0, Protein 24 gms, Fat 0.5 gms.

Exceptions: High cal fishes Hilsa, shrimps, dried fish, crabs, Bombay duck.

High Cal Meats: Pork, Ham, Beef, Organ meats (Kidney, Brain, liver).
Egg Yolk is rich in fat.

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