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Recommended Diet
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What Makes Our Diet a health one.
Health Foods
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a) Fruits |
Apple, Banana, Papaya, Mango, Guava, Pear,
Bel, Amla, Grapes, Oranges, Watermelon. |
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b) Vegetables |
Potato, Onion, Ginger, Garlic, Beetroot,
Tomato, Lime, Radish, Turnip, Cabbage, Cauliflower, Lettuce,
Cucumber, Asparagus, Spinach, Saag, Coconut, Carrot, Karela |
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c) Grain & Pulses |
Beans, Peas, Gram, Dhal, Wheat, Rice, Nuts |
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d) Dairy Products |
Skimmed Milk, Curd |
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E.g.: |
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e) Miscellaneous |
Honey, Dry fruits, Vegetable Oils. |
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E.g.:  |
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f) Fluids |
Water, Juices, Lassi |
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E.g.:  |
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USEFUL LINKS
About Maldives
Maldives
Airports Company Ltd.
Ministry
of Planning and National Development.
Ministry
of Tourism & Civil Aviation.
(Department of Civil Aviation)
Department
of Meteorology.
Prayer Times
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CALORIE - SHEET
|
Item |
Quality |
Caloric
Value (apx.) |
|
Break Fast |
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Egg Boiled |
1 |
80 |
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Egg poached |
1 |
80 |
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Egg fried |
1 |
110 |
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Egg omelet |
1 |
120 |
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Bread slice |
1 |
45 |
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Bread slice with butter |
1 |
90 |
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Chapatti |
1 |
60 |
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Puri |
1 |
75 |
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Paratha |
1 |
150 |
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Subji |
1cup |
150 |
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Idli |
1 |
100 |
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Dosa plain |
1 |
120 |
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Dosa masala |
1 |
250 |
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Sambhar |
1 cup |
150 |
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Lunch / Dinner |
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Cooked rice, plain |
1 cup |
120 |
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Cooked rice, fired |
1 cup |
150 |
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Chapati |
1 |
60 |
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Puri |
1 |
75 |
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Paratha |
1 |
150 |
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Nan |
1 |
150 |
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Dal |
1 cup |
150 |
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Sambhar |
1 cup |
150 |
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Curd |
1 cup |
100 |
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Curry, Vegetable |
1 cup |
150 |
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Curry, meat |
1 cup |
175 |
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Salad |
1 ciup |
100 |
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Papad |
1 |
45 |
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Cultet |
1 |
75 |
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Pickle |
1 tsp |
30 |
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Soup, clear |
1 cup |
75 |
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Soup, heavy |
1 cup |
150 |
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Fruit |
1 helping |
75 |
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Beverages |
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Tea, Black, without sugar |
1 cup |
10 |
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Coffee, black, without Sugar |
1 cup |
10 |
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Tea with milk and sugar |
1 cup |
45 |
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Coffee with milk and sugar |
1 cup |
45 |
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Milk without Sugar, |
1 cup |
120 |
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Fruit juice, concentrated |
1 cup |
120 |
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Soft drinks (Thums Up, etc) |
1 bottle |
90 |
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Beer |
1 bottle |
200 |
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Soda |
1bottle |
10 |
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Alcohol neat |
1 peg, small |
75 |
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Miscellaneous and Non-Indian |
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Porridge |
1 cup |
150 |
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Jam |
1 cup |
30 |
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Butter |
1 tsp |
50 |
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Ghee |
1 tsp |
30 |
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Biscuit |
1 |
30 |
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Fried nuts |
1 cup |
300 |
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Puddings |
1 cup |
200 |
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Ice-cream |
1 cup |
200 |
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Milk-shake |
1 glass |
200 |
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Wafers |
1 pkt |
120 |
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Samosa |
1 |
100 |
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Bhel puri/pani puri |
1 helping |
150 |
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Kabab |
1 plate |
150 |
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Indian seet/mithai |
1pc |
150 |
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Pickle |
1 tsp |
30 |
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Soup, clear |
1 cup |
75 |
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Soup, Heavy |
1cup |
150 |
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Fruit |
1 helping |
75 |
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FAT & FIBER CONTENT IN
DAILY FOODS
|
Item |
Fat (Gms) |
Fibre (gms) |
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Almonds 1 cup |
72 |
16 |
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Apple 1cup |
0 |
8 |
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Apple juice 1cup |
0 |
0 |
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Banana 1 |
0 |
2 |
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Beans Baked 1cup |
1 |
10 |
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Beans Cooked 1cup |
0 |
12 |
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Beef lean 1cup(6oz) |
32 |
0 |
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Beef Medium 1cup |
50 |
0 |
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Beef 1Glass |
0 |
0 |
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Beet Root 1cut |
0 |
6 |
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Biscuit 1 pc |
5 |
1 |
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Bread white 1 Pc |
1 |
3 |
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Vegetable clear Soup 1cup |
0 |
0 |
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Soup Non-Veg Clear 1cup |
1 |
0 |
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Soup thick Non-Veg 1cup |
5 |
0 |
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Butter 1 tsp |
5 |
0 |
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Butter Multi Whole 1cup |
8 |
0 |
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Butter Low Fat 1cip |
2 |
0 |
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Cabbage 1cup |
0 |
4 |
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Carrot 1cup |
0 |
4 |
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Cashewnut 1cup |
32 |
4 |
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Caulifower 1cup |
2 |
2 |
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Cereal bran 1cup |
2 |
22 |
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Cereal Flatus 1cup |
0 |
6 |
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Cheese Cottage 1cup |
8 |
0 |
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Cheese whole 1cup |
36 |
0 |
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Chicken with skin 1cup(6oz) |
20 |
0 |
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Chicken NO skin 1cup (6oz) |
6 |
0 |
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Chocolate 1 Pc |
18 |
0 |
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Chilli/Tomato Sauce 1 Tbsp |
0 |
1 |
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Corn 1cup |
0 |
4 |
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Crabe Meat 1 cup (6oz) |
20 |
0 |
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Cream 1 tbsp |
5 |
0 |
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Cucumber 1 cup |
0 |
2 |
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Dates 1 cup |
0 |
8 |
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Egg 1 Pc |
5 |
0 |
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Bacon (1strip) |
2 |
0 |
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Tomato (1 Strip) |
2 |
0 |
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Tomato (1pc) |
0 |
2 |
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Tomato Juice (1cup) |
0 |
1 |
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Walnuts (1cup) |
64 |
8 |
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Watermelon (1cup) |
0 |
4 |
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Wine (1cup) |
0 |
0 |
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Yoghurt (1cup) |
8 |
0 |
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Vegetable Salad Mixed (1cup) |
0 |
8 |
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Egg White |
0 |
0 |
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Brinjal (1cup) |
0 |
4 |
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Flour Wheat (1cup) |
0 |
18 |
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Flour white (1cup) |
0 |
4 |
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Fruit cocktail (1cup) |
0 |
8 |
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Fruit Juice (1cup) |
0 |
0 |
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Grapes (1cup) |
0 |
4 |
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Greens (1cup) |
0 |
8 |
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Ham (1cup (6oz) |
26 |
0 |
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Honey (1tsp) |
0 |
0 |
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Ice Cream (regular) |
16 |
0 |
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Jam (1tsp) |
0 |
0 |
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Jelly (1tsp) |
0 |
0 |
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Lamb lean (1cup) (6oz) |
24 |
0 |
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Lamb Medium (1cup) (6oz) |
50 |
0 |
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Lettuce (1cup) |
0 |
4 |
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Liquor (rum/whisky/Gin) |
0 |
0 |
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Nuts |
60 |
9 |
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Mango 1piece |
0 |
6 |
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Fish (1cup) (6oz) |
24 |
0 |
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Margarine (1tsp) |
4 |
0 |
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Mayonnaise (1stp) |
4 |
0 |
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Milk whole (1cup) |
5 |
0 |
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Mlik Skimmed (1cup) |
1 |
0 |
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Mushroom (1cup) |
0 |
8 |
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Noodles (1cup) |
2 |
3 |
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Oil Vegetable (1tsp) |
5 |
0 |
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Onion (1cup) |
0 |
8 |
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Orange (1pc) |
0 |
4 |
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Orange Juice (1cup) |
0 |
0 |
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Papaya (1cup) |
0 |
2 |
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Peanut Butter (1tsp) |
8 |
1 |
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Peanuts (1cup) |
72 |
12 |
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Pear (1 pc) |
1 |
4 |
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Peas (1cup) |
0 |
10 |
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Pineapple (1cup) |
0 |
4 |
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Pork Lean (1cup) (6oz) |
16 |
0 |
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Pork Medium (1cup) (6oz) |
46 |
0 |
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Potato (1cup) |
0 |
12 |
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Rice (brown) (1cup) |
0 |
6 |
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Rice (white) (1cup) |
0 |
2 |
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Sasauge (1cup) (6oz) |
36 |
0 |
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Soyabean (1cup) |
6 |
12 |
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Spinach (1cup) |
0 |
4 |
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Sugar (1stp |
0 |
0 |
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SOME INTERNATIONAL FOOD CALORIE VALUES
|
Item |
Quality |
Caloric Value
(apx.) |
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Bread Slice with butter & Jam/cheese,
etc |
1 |
120 |
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Breakfast Cereal with milk |
1 |
100 |
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breakfast cereal with milk sweetened |
1cup |
130 |
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Porridge & milk |
1cup |
120 |
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Sweetened |
1cup |
150 |
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Baked Beans in sauce |
1cup |
200 |
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Sasauge, Bacon, Ham, ect. Fried |
1helping |
120 |
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Potato Fried |
1cup |
200 |
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Sandwich Large |
1 pcs |
250 |
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Hamburger |
1 pcs |
250 |
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Steak & Salad |
1 plate |
300 |
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Fish & Chips |
1plate |
400 |
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Spaghetti & Meat sauce, etc |
1 plate |
450 |
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Baked dish |
1 helping |
400 |
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Fried chicken |
1 helping |
200 |
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Chinese fried rice |
1 plate |
450 |
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Chinese noodles |
1 plate |
450 |
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Chinese side dish |
1 plate |
250 |
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pizza |
1 plate |
400 |
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SAMPLE DIET (INDIAN) LOW
FAT HIGH FIBRE
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Meal |
Item |
Fat (gm) |
Fibre (gm) |
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Early Morning |
One Cup Juice |
0 |
0 |
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Breakfast |
Two chapattis
One cup vegetable
One cup Milk |
0
0
1 |
6
8
0 |
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Lunch |
One cup cooked rice
One cup lentils
One cup curry (veg.)
One cup salad
One Fruit |
0
0
0
0
0 |
6
10
8
8
8 |
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Tea |
One cup tea |
1 |
0 |
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Dinner |
Two chapattis
One cup dal
*One meat curry
One cup salad
One cup curd
*Two spoons oil for cooking |
0
0
0
0
0
0 |
6
10
0
8
0
0 |
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Total |
30 |
78 |
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Maldives Private Limited |
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