Diabetics Enjoy your Samosa, Suggestions on eating out, PART II

Dining Out: Indian Food

Indian cuisine offers tremendous regional diversity.

Tips and Tricks in INDIAN DINING

Good Choice Bad Choice
Cereals / Pulses Plain Roti, Tandoori Roti, Roomali Roti, Plain Naan, Plain Rice, Idli, Brown Bread, Bagel, Bun etc. Plain yellow Dal, Rajmah Chole Puri, Parathas, Kachoris, Butter Naan, Khasta Roti, Bhaturas, Kulchas, Biryani, Garlic Bread, Croissant, Chop suey, Dal Makhni
Vegetables Stir fried vegetables, Vegetables cooked with less gravy, Steamed vegetables. Tawa or tandoori vegetables, Ratatouille, Spinach with hot seasame sauce, Khumb palak, Khumb Makai etc Vegetables cooked in thick gravy, Vegetable Koftas, Pakoras, Aloo Dums, Potato Chips, Bhindi fry. Paneer Makhnis, creamed mashed potatoes, Vegetable Manchurian, Salt and pepper vegetables.
Meat/Fish/Chicken Poultry and Fish better than red meat, Any dish which is boiled, steamed, tandoori, stirfried, grilled, Tawa or roasted. Like Grilled Chicken, Tandoori Chicken, Steamed or Grilled Fish, Chicken Kababs, Teriyaki Chicken, Coc au vin, Chicken Stroganoff (with out cream added to it). etc Red meat with high fat content, fish or chicken that is deep-fried, fried or cooked in rich gravy. Like Butter Chicken, Chicken Kormas, Fried Fish, Meat Koftas, Chicken Kiev, Cutlets, Malai Chicken Tikkas (which are deep fried), Crumb fried chicken, Chilli chicken in garlic sauce, Lobsten thermidor, Organ Meats like Liver, Kidney, Brain etc.
Sauces and Dressing Tomato sauce, Vinegar and lime juice, Low fat youhurt dressing, Dijon mustard, Tomato Concasse. Mayonnaise, Thousand island, Caesars dressing, Hollaindaise sauce, Bearnaise sauce, Guacomole.
Milk and its Products Plain low fat milk, curd, yogurt, Raita with vegetables. Cottage Cheese. Milk shakes, ice creams, Dahi bara, Dahi pakori / bhoondi. Cheese in sauces, or in baked dishes.
Soup Clear Soup, Gazpacho, Hot and Sour Soup, Plain vegetable soup, tomato Shorba, pumpkin lentil sup, consommé, Tom Yum soup, Creamed Soup like cream of mushrooms, asparagus, chicken, Paya soup, Egg drop soup, Tom Kha Kai (thai soup with coconut milk added)
Snacks Idli, Khaman, Khandvi, Dhokla, Fruit Chaat, Upma, Poha, Grilled Chicken Sandwich, Burritos and Fajitas.
REMEMBER….
A sensible choice can save so many calories!
For This

Calories

Substitute This

Calories

Calories Saved

SNACKS
Kachori, 1 190 Samosa, 1 103 87
Patti, 1 201 Cutlet, 1 126 75
Potato Vada, 1 118 DahiVada, 1 83 35
Potato Bajia, 4 240 Onion Bajia, 6 197 43
Chaat, 100gm 474 Bhelpuri, 100gms 182 292
Potato Chips, 20gm 108 Peanuts (roasted) 1 tbsp 86 22
Walnuts, of halves 128 Pistachio Nuts, 30 88 40
BEVERAGES
Orange Juice, 100ml 96 Tomato Juice, 100ml 45 51
Alcohol (Rum/Whisky) 43ml 105 Brandy  (30ml / Beer 1 glass) 74/110 32/5
Soft Drink, 1 bottle 85 Squash, 1 glass 69 16
MEATS / POULTRY
Egg (Fried/Scrambled) 1 120 Egg (Boiled) 1 77 43
Mutton Leg (Roasted), 1 serving 220 Chicken (Roasted) 1 serving 189 31
Mutton Liver (Fried) 50gm 142 Mutton Kidney (Fried) 50gm 100 42
Mutton (Uncooked), 100gm 194 Beef/Pork, 100gm 114 80
Pomfret (Fried), 1 serving 205 Mackerel (Fried) 1 serving 136 69
Salmon (Steamed) 100gm 199 Prawns (Fried without shell) 100gm 104 95
CEREAL FOODS
Wheat Paratha, 1 304 Wheat Puri, 1 68 236
Bajra/Jowar Chapati, 1 108/106 Wheat Chapati, 1 40 68/66
Rice (Boiled), 140gm 238 Idli (Rice), 2 piece 130 108
Idli (Rice), 2 piece 130 Idli (Suji), 2 piece 16 114
Upama, 1 plate (260gm) 397 Sada Dosa1, (100gm) 210 187
PULSES
Bengal Gram (Roasted), 100gm 369 Bengal Gram (Cooked), 100gm 105 264
    Black Gram (Cooked), 100gm 105 264
    Green Gram (Cooked), 100gm 105 264
    Lentil Gram (Cooked), 100gm 105 264
    Red Gram (Cooked), 100gm 105 264
Masoor Dal with Ice, 100gm 118 Mixed Pulses with Vegetables, 100gm 88 100
Bean Sprouts Salad, 1 serving 85 Moong Sprout Salad, 1 serving 53 32
VEGETABLES
Potato (Fried), 1 cup 450 Potato (Baked), 1 cup 100 350
Potato (Mashed), 1 cup 245 Potato (Boiled), 1 83 162
Peas (Fresh), 100gm 109 French Beans, 100gm 30 79
Brinjal (Cooked), 100gm 69 Pumpkin (Cooked), 1/2 cup 33 36
Onion (Fresh), 1 45 Tomato (Fresh), 1 20 25
Tomato (Stuffed & Baked), 1 58 Tomato Slices (Baked), 4 39 19
Corn (Baked), 1 84 Cabbage (Shredded), 1/2 12 72
Carrot (Fresh), 1 45 Cucumber (Fresh), 1 12 33
FRUITS
Banana, 1 132 Apple, 1 56 76
Mango, 1 122 Melon, 1/2 37 85
Grapes, 22-23 70 Plum, 1 30 40
Pomegranate, 100gm Papaya, 1/3 medium 90 32 58
Pear, 1 84 Pineapple, 1 slice 44 40
Grape-Fruit, 1/2 medium 72 Peach, 1 50 22
Dates, 100gm 283 Orange, 1 68 215
SWEETS & DESSERTS
Jalebi, 100gm 494 Gulab Jamun, 2 387 107
Rice Carrot Kheer, 100gm 226 Rice Kheer, 100gm 141 85
Sohan Halwa, 100gm 399 Atta Halwa, 100gm 263 136
    Seera, 100gm 181 218
Gujia, 100gm 501 Malpuri, 100gm 325 176
Cake (With Icing), 1 piece 302 Cake (Without Icing), 1 piece 218 84
Pie (Fruit) 1, 160gm 377 Baked Apple, 1 80 297
Butter Cookies, 100gm 482 Milk Biscuits, 100gm 399 84
Boondi Laddu, 1 150 Sandesh, 1 57 93
Custard (Baked), 1 serving 205 Jelly, 1 serving 65 140
Pudding, 1 serving 185 Fruit Salad, 100gm 80 105
Honey, 1 tsp 64 Sugar (Granulated), 1 tsp 20 44
Jaggery, 1 tsp 56 Sugar (Cube), 1 24 32
FATS & OIL
Groundnut Oil, 1 tsp 126 Ghee, 1 tsp 45 81
Cream, 1 tsp 50 Butter, 1 tsp 36 14
Khoya, 100gm 421 Khoya (Butter separated), 100gm 206 215
Paneer, 100gm 348 Cheese (Cottage), 1 tsp 27 321
ENJOY!http://www.healthsewak.com
Vadai, Pakora, Samosa, Bhajiyas, Pies, Patties, Sandwich with chicken salad with rich dressing, Enchiladas, Chimchangas
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About Anuj Agarwal

I am a professional with varied working experience of more than 18 years in India, USA and Middle East. My areas of work and interest are Information Technology, Corporate Social Responsibility, Health and Wellness. Please feel free to contact me through the blog or write me at agarwalanuj@yahoo.com
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One Response to Diabetics Enjoy your Samosa, Suggestions on eating out, PART II

  1. Pingback: Diabetics Enjoy your Samosa, Suggestions on eating out, PART II « healthsewak.com

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