Kiran Sawhney

When I was a young kid, most of my afternoons, after coming back from school, were spent on the terrace of our house, basking in the sun. Mom would keep hot meals ready for us and we would enjoy vegetable pulao, hot and fresh, with curd and pickle. We would do our homework there and sometimes I would sleep with my grandmom, there, till the time it was evening, and sun had gone down. Mind you, we were very unaware of sunscreens and all, at that time. Yet, we had the best possible skin, hair, nails and health.

Similarly, at night we did not have AC. We would sleep on the terrace, in cool breeze, gazing the starlit sky and listening to my grandmom’s stories. We would wake up when the Sun started hurting our eyes. At times at night, when it started raining, we would quickly have to get up, fold our sheets and run down, with our pillows in hand.

Such things are unheard of now. I have not seen any of today’s kids ever experiencing this. They would not compromise their AC rooms and sun would not disturb them early morning because the rooms are covered with heavy drapes. They would mock, if you tell them to have an afternoon meal at the terrace.

Recently, I spent two months in US. I noticed how weather was a general topic of discussion amongst everyone there. Plans for the weekend depended on weather forecasts. We seldom discuss weather in India. It is October in Delhi. Yet it is not winter. I still enjoy nice beautiful sunshine. In US, I was freezing in the month of May, June. In India, I am wearing a nice floral skirt even in October. Now I think, India has the best weather. Yes we do have polllution, but we also have SUN.

Do you know that Seasonal Affective Disorder (SAD), a mood disorder, is caused by the lack of light in winter? It is a specific type of major depression. It can appear as the onset of major depression in the fall (September through November) and the symptoms abate in late winter to early spring (March through May). Also, the frequency of SAD can vary depending on the amount of sun in relation to the geographic location. The lack of Vitamin D may contribute to chronic fatigue and depression.

The benefits of Vitamin D

Vitamin D is critical to the proper formation of the skeletal structure. Its purpose is to maintain blood levels of calcium in the correct, normal range and to tell the body to absorb more calcium from food as needed.

Osteoporosis is strongly associated with low Vitamin D. Maintaining normal storage levels of Vitamin D in your body helps keep bones strong and may help prevent osteoporosis in elderly, non-ambulatory individuals and post-menopausal women.

Food sources of Vitamin D include: Milk, which is fortified with Vitamin D. However, it is important to know that dairy products such as cheese, yogurt and ice cream do not contain Vitamin D.

Another good and healthy option to drink, is probiotic milk. Though, there is Yakult also, in Indian market, I love Mother Dairy’s. It is called Nutrifit. Mother Dairy is available in two flavors- mango and strawberry and I personally like mango. My teenage boys who used to refuse to drink their glass of milk in the morning, now happily have their “daily boost of immunity.” It is packed with billions of friendly bacteria- LA5 which help to make you strong within. It is fermented probiotic milk drink. It contains milk, sugar, water, mango/strawberry pulp, stabilizers and probiotic culture.

Each 100ml bottle contains energy 74 kcal, protein, 1.8g carbohydrate 15.0g, fat 0.8g, calcium 80mg.

Another good and healthy option to drink, is probiotic milk. Though, there is Yakult also, in Indian market, I love Mother Dairy’s. It is called Nutrifit. Mother Dairy is available in two flavors- mango and strawberry and I personally like mango. My teenage boys who used to refuse to drink their glass of milk in the morning, now happily have their “daily boost of immunity.” It is packed with billions of friendly bacteria- LA5 which help to make you strong within. It is fermented probiotic milk drink. It contains milk, sugar, water, mango/strawberry pulp, stabilizers and probiotic culture.

Each 100ml bottle contains energy 74 kcal, protein, 1.8g carbohydrate 15.0g, fat 0.8g, calcium 80mg.

Buttermilk or Chach

One thing that I can swear on as a part of your drink is buttermilk or chach by Mother Dairy. I highly recommend this to all my clients who are wanting to loose weight. At times, when I am out and really thirsty, I just put a straw in a packet and have it chilled while shopping. This is a better option than having aerated drinks which are full of empty calories.
A packet costs only Rs. 10/- and is easily available at all Mother Dairy outlets. In 100 ml, there are 36 kcal 1.8g protein, 2.7g carbs, 1.9g fat and 80 mg calcium.
It contains milk, water, milk solids and lactic culture.
Have it chilled. You do not need to add anything else. It tastes good as it is. But some of my friends tell me that they spice it up by adding little salt or coriander or roasted cumin seeds etc. I like mine plain.
So switch to chach from fizzy drinks.

Buttermilk or Chach

One thing that I can swear on as a part of your drink is buttermilk or chach by Mother Dairy. I highly recommend this to all my clients who are wanting to loose weight. At times, when I am out and really thirsty, I just put a straw in a packet and have it chilled while shopping. This is a better option than having aerated drinks which are full of empty calories.
A packet costs only Rs. 10/- and is easily available at all Mother Dairy outlets. In 100 ml, there are 36 kcal 1.8g protein, 2.7g carbs, 1.9g fat and 80 mg calcium.
It contains milk, water, milk solids and lactic culture.
Have it chilled. You do not need to add anything else. It tastes good as it is. But some of my friends tell me that they spice it up by adding little salt or coriander or roasted cumin seeds etc. I like mine plain.
So switch to chach from fizzy drinks.

Buttermilk or Chach

One thing that I can swear on as a part of your drink is buttermilk or chach by Mother Dairy. I highly recommend this to all my clients who are wanting to loose weight. At times, when I am out and really thirsty, I just put a straw in a packet and have it chilled while shopping. This is a better option than having aerated drinks which are full of empty calories.
A packet costs only Rs. 10/- and is easily available at all Mother Dairy outlets. In 100 ml, there are 36 kcal 1.8g protein, 2.7g carbs, 1.9g fat and 80 mg calcium.
It contains milk, water, milk solids and lactic culture.
Have it chilled. You do not need to add anything else. It tastes good as it is. But some of my friends tell me that they spice it up by adding little salt or coriander or roasted cumin seeds etc. I like mine plain.
So switch to chach from fizzy drinks.

Beauty and fitness go hand in hand. If you are looking for some extremely good make up products, I would highly recommend MAC. MAC Cosmetics is one of the most popular cosmetics companies in the world. MAC regularly releases special limited edition collections and also creates some of the most popular cosmetics products around.

They have a range for lips eyes, face, skincare, nails brushes, fragrances etc.
My personal recommendations- their lip glass, specially the long wear, then their eyeshadows and coloured eye liners, mascaras, eye pencils, blush ons, and an array of brushes.

If you are lost in their store, do ask some of their very helpful makeup artists to help you choose the right products.

These are the products and shades that were put on my face. Loved them all.

The store and their display is very eye catching too.

Beauty and fitness go hand in hand. If you are looking for some extremely good make up products, I would highly recommend MAC. MAC Cosmetics is one of the most popular cosmetics companies in the world. MAC regularly releases special limited edition collections and also creates some of the most popular cosmetics products around.

They have a range for lips eyes, face, skincare, nails brushes, fragrances etc.
My personal recommendations- their lip glass, specially the long wear, then their eyeshadows and coloured eye liners, mascaras, eye pencils, blush ons, and an array of brushes.

If you are lost in their store, do ask some of their very helpful makeup artists to help you choose the right products.

These are the products and shades that were put on my face. Loved them all.

The store and their display is very eye catching too.

Beauty and fitness go hand in hand. If you are looking for some extremely good make up products, I would highly recommend MAC. MAC Cosmetics is one of the most popular cosmetics companies in the world. MAC regularly releases special limited edition collections and also creates some of the most popular cosmetics products around.

They have a range for lips eyes, face, skincare, nails brushes, fragrances etc.
My personal recommendations- their lip glass, specially the long wear, then their eyeshadows and coloured eye liners, mascaras, eye pencils, blush ons, and an array of brushes.

If you are lost in their store, do ask some of their very helpful makeup artists to help you choose the right products.

These are the products and shades that were put on my face. Loved them all.

The store and their display is very eye catching too.

Vegetables (per 100 grams) Calories
Cabbage 45
Carrot 48
Cauliflower 30
Corn (baked) 84
Cucumber 12
Eggplant (Fresh) 24
Eggplant (Cooked) 69
Fenugreek (methi) 49
French Beans 26
Lettuce 21
Onion 50
Peas 93
Potato 97
Potato (fried- 1 cup) 450
Potato (baked- 1 cup) 100
Potato (mashed- 1 cup) 245
Potato (boiled- 1 cup) 83
Pumpkin (cooked) 33
Spinach 26
Tomato (fresh) 21
Tomato (stuffed and baked) 58
Tomato (baked) 39

Fruits (per 100 grams) Calories
Apple 56
Banana 153
Black Grapes 45
Chickoo 94
Cherries 70
Dates 281
Guava 66
Litchies 61
Mango 70
Melon 74
Orange 53
Papaya 32
Peach 50
Pears 51
Pineapple 46
Plums 56
Pomegranate 77
Watermelon 16

Cereals (per 100 grams) Calories
Bajra 360
Maize flour 355
Rice 325
Wheat flour 341

Breads (per slice) Calories
Chapati (wheat bread) (medium) 119
White bread 60
Paratha (not stuffed) 280

Desserts (per 100 grams) Calories
Biscuits 399
Boondi ladoo 150
Cake (with icing) 302
Cake (without icing) 218
Cookies (butter cookies) 482
Custard 205
Fruit pie 236
Fruit salad 80
Gujia 501
Gulab Jamun 387
Halwa (atta) 263
Halwa (rawa) 181
Halwa (sohan halwa) 399
Jalebi 494
Jelly 65
Kheer (rice) 141
Kheer (rice-carrot) 226
Maalpua 325
Sandesh 57

Milk and Milk Products (per cup) Calories

Buffalo milk 115
Butter (100gms.) 750
Buttermilk 19
Cheese 315
Cow milk 100
Cream (100gms) 210
Ghee (100gms) 910
Skimmed milk 45

Miscellaneous Calories
Coconut water (100 ml) 25
Coffee 40
Honey (1 tbsp) 90
Orange juice (100 ml) 47
Sugar (1 tbsp) 48
Tea 30
Tomato juice (100ml) 22

Estimated calorie burning for common activities based on 135 lbs woman
10% more calories will be burnt for every 15 lbs over 135 lbs.
10% less calories will be burnt for every 15 lbs below 135 lbs.

Activity (30 minutes) Calories

Aerobic Dance 178
Basketball 258
Bicycling (10 mph, level ground) 189
Bowling (competitive) 108
Canoeing (vigorous) 192
Croquet 111
Field Hockey 249
Fishing 114
Golf (carrying clubs) 162
Golf (power cart) 108
Handball (leisure) 270
Handball (vigorous) 297
Horseback riding (galloping) 255
Horseback riding (trotting) 204
Horseback riding (walking) 75
Ice skating (fast pace) 315
Ice skating (slow pace) 199
Judo 363
Jumping rope 223
Mountain climbing 270
Rowing machine 378
Roller skating (fast pace) 315
Roller skating (slow pace) 199
Running (5.5 mph) 295
Running (7.5 mph) 426
Skiing (cross-country, 2.5 mph) 252
Skiing (cross-country, 8.0 mph) 459
Skiing (downhill) 247
Sleeping 32
Squash 393
Swimming (breast stroke, 1.0 mph) 300
Swimming (crawl, fast) 291
Swimming (back stroke) 341
Tennis (singles) 216
Tennis (doubles) 162
Volleyball 93
Walking (3.0 to 3.5 mph) 130

Breakfast Cereal Calorie Counter
Calorie content Fat grams
Bran Flakes, Kelloggs (45g)
144 1.1
Corn Flakes, Kelloggs (45g)
167 0.4
Corn Flakes, Crunchy Nut, Kelloggs (45g)
176 1.6
Porridge Oats, Scots, Quaker (45g)
166 3.6
Rice Krispies, Kelloggs (45g)
171 0.5
Shredded Wheat, Nestle (2 pieces/44g)
143 0.9
Special K, Kelloggs (45g)
166 0.5
Weetabix (2 biscuits/37½g)
129 1.0
Calories in Alcohol
Calorie content Fat grams
Calories in a Baileys Irish Cream (37ml)
129 5.8
Calories in a pint of beer
182 0
Calories in a pint of Guinness
170 0
Calories in gin, 40% alcohol (25ml)
55 0
Calories in sherry (50ml)
68 0
Calories in wine (1 glass/120ml)
87 0
Calories in vodka, 40% alcohol (25ml)
55 0
Calories in Bread and Bakery
Calorie content Fat grams
Calories in a bagel (85g)
216 1.4
Calories in a biscuit (15g)
74 3.3
Calories in a low fat biscuit (14g)
65 2.3
Calories in bread, white (1 slice/37g)
84 0.6
Calories in bread, wholemeal (1 slice/36g)
79 1.0
Calories in a Danish pastry (67g)
287 17.4
Calories in a doughnut (49g)
140 2.0
Calories in a hot cross bun (70g)
205 3.9
Calories in a jaffa cake (12g)
46 1.0
Calories in a scone (70g)
225 7.6
Calories in Eggs and Dairy
Calorie content Fat grams
Calories in butter (10g)
74 8.2
Calories in cheese, cheddar (40g)
172 14.8
Calories in cheese, cream (34g)
58 4.8
Calories in eggs, size 3 (57g)
84 6.2
Calories in milk, semi skimmed (200ml)
96 3.2
Calories in Fruit
Calorie content Fat grams
Calories in an apple (112g)
53 0.1
Calories in an avocado pear (145g)
275 28.3
Calories in a banana (150g)
143 0.5
Calories in grapes (50g)
30 0.1
Calories in melon (1oz/28g)
7 0.1
Calories in an orange (160g)
59 0
Calories in a pear (170g)
68 0.2
Calories in strawberries (1oz/28g)
7 0

Calories in Indian Food
Calorie content Fat grams
Calories in Bombay Potato (200g)
202 10.4
Calories in an Onion Bhaji (22g)
65 5.1
Calories in a Chicken Korma (300g)
498 31.0
Calories in a Chicken Tikka (150g)
232 6.2
Calories in a poppadum (12g)
49 2.2
Calories in a Samosa (50g)
126 6.6
Calories in Vegetables
Calorie content Fat grams
Calories in carrots (60g)
13 0.2
Calories in celery (40g)
2 0.1
Calories in chips (100g)
253 9.9
Calories in peas (60g)
32 0.4
Calories in a jacket potato (180g)
245 0.4
Calories in a salad (100g)
19 0.3
Calories in Chicken and Meat
Calorie content Fat grams
Calories in bacon (1 rasher/25g)
64 4.0
Calories in a chicken breast (200g)
342 13.0
Calories in gravy, beef (83ml)
45 2.7
Calories in ham (1 slice/30g)
35 1.0
Calories in a kebab (168g)
429 28.6
Calories in Chinese Food
Calorie content Fat grams
Calories in Chinese bean sprouts (150g)
92 8.6
Calories in Beef in black bean (386g)
432 16.6
Calories in Chicken and Cashew (350g)
311 14.0
Calories in Chicken Balls (1 ball/46g)
45 2.2
Calories in Egg Fried Rice (200g)
250 3.0
Calories in Chocolate and Sweets
Calorie content Fat grams
Calories in chocolate (100g)
530 29.9
Calories in a Cadbury’s Creme Egg (39g)
174 6.2

Calories in chocolate ice cream (50g)
159 10.4
Calories in Jelly Babies (1 baby/6g)
20 0.0
Calories in a Mars Bar (65g)
294 11.4
Calories in popcorn (100g)
405 7.7
Calories in low cal sweetener (1 tsp/1g)
4 0.0
Calories in Drinks
Calorie content Fat grams
Calories in coffee (1 cup/220ml)
15.4 0.9
Calories in a can of coke (330ml)
139 0.0
Calories in orange juice (1 glass/200ml)
88 0.0
Calories in tea (1 mug/270ml)
29 0.5
Calories in Fast Food
Calorie content Fat grams
Calories in a Big Mac (215g)
492 23.0
Calories in a cheeseburger
379 18.9
Calories in Kentucky Fried Chicken (67g)
195 12.0
Calories in a hamburger (108g)
254 7.7
Calories in Pizza Deluxe (1 slice/66g)
171 6.7
Calories in Pizza (½ pizza/135g)
263 4.9
Calories in Potato Wedges (135g)
279 13.0
Calories in Low Calorie and Low Fat Foods
Calorie content Fat grams
Calories in cheese spread, low fat (50g)
56 1.5
Calories is Chicken Tikka Masala, low fat (400g)
360 4.0
Calories in low fat cookies (23g)
82 1.0
Calories in garlic bread, low fat (84g)
94 2.7
Calories in a hot cross bun, low fat (65g)
161 1.7
Calories in a low calorie ice cream (60g)
71 3.6
Calories in low calorie mayonnaise (11g)
33 3.3
Calories in low calorie lasagne (300g)
255 9.0
Calories in a rice cake (10g)
38 3.2
Calories in a low calorie chicken sandwich (169g)
270 4.2