Diabetes Awareness

2. Lion Dr T Ramakrishna Reddy pmjf
District Governor
Lion Dr G Babu Rao pmjf
LCIF Area Leader & District Advisor
Lion Gandani Srinivas pmjf
First VDG
Lion Narsimha Raju Dichpally mjf
District GST Coordinator
BCV Member – International Diabetes Federation
Editor – Diabetes Booklet
Lions Clubs International
District 320D
Lion Gampa Ramesh pmjf
PDG & District Advisor
Lion P Laxmi pmjf
Second VDG

3. LEGACY OF LEADERS OUR PDG’S
Lion O P Goenka mjf Lion Badri Vishal Bansal pmjf Lion Dr TVP Chary mjf
Lion KV Anand mjf Lion Dr S Ravinder Goud mjf Lion C Lalitha Kameshwari mjf
Lion P Basaweshwar Rao mjf Lion SS Sham Kumar mjf Lion Gampa Ramesh mjf
Lion Dr G Babu Rao pmjf Lion D Pentaiah mjf Lion K Janardhan Reddy pmjf
Lion K Suneetha Anand mjf Lion VT Raj Kumar mjf Lion PC Obul Reddy pmjf
Lion Mamidala Srinivas pmjf Lion Dr Ch Prakash Rao pmjf Lion E Veeresham pmjf Lion GR Surya Raj pmjf

62. Generally you can calculate daily intake of food for information only.
For Men normally it should not exceed 1800 – 2000 Calories per day and for Women 1500-1800 Calories per day.
Break Fast
1 Idli = Protein, Fiber and Carbohydrates. In a single idli, you consume 2 grams of protein, 2 grams of dietary fiber and
8 grams of carbohydrates. For a light snack, that is a notable amount of protein and fiber with minimal carbohydrates.
1 Dosa = Each plain dosa contains approximately 120 calories, 2 grams protein, 1 gram dietary fiber, 17 grams
carbohydrates and 3 grams fat. Idli and Dosa are not unhealthy, but the problem is that no one restricts themselves to 1
or 2 servings.
1 Vada = There are 240 calories in a 1 serving of Vada. Calorie breakdown: 65% fat, 26% carbs, 10% protein
1 Puri = There are 107 calories in 1 puri of Fried Whole Wheat Puri or Poori Bread (Indian Puffed Bread). Calorie
breakdown: 28% fat, 62% carbs, 10% protein
1 Cup Upma = There are 501 calories in 1 cup of Upma. Calorie breakdown: 14% fat, 73% carbs, 13% protein.
1 Cup Poha = There are 270 calories in 1 cup of Poha. Calorie breakdown: 23% fat, 68% carbs, 8% protein.
Lunch or Dinner:
1 Medium Roti = There are 106 calories in 1 medium of Roti. Calorie breakdown: 4% fat, 82% carbs, 14% protein
1 Medium Pulka = There are 103 calories in 1 medium of Phulka. 6% fat, 80% carbs, 14% prot
1 Egg = There are 74 calories in 1 large Egg. Calorie Breakdown: 63% fat, 2% carbs, 35% prot
1 Tbp Coconut Chutney = There are 52 calories in 1 tablespoon of Coconut Chutney 81% fat, 15% carbs, 4% protein
1 Tbp Groundnut Chutney = There are 59 calories in a 2 tbsp serving of Homemade Peanut Chutney. Calorie
breakdown: 69% fat, 12% carbs, 18% protein
1 Cup Sambar = There are 273 calories in 1 cup of Sambar. Calorie breakdown: 31% fat, 53% carbs, 16% protein.
1 Cup Aloo mutter = There are 123 calories in 1 serving of Aloo Mutter. Calorie breakdown: 25% fat, 62% carbs, 12%
protein.
1 Cup Aloo Curry = There are 213 calories in 1 cup of Potato Curry. Calorie breakdown: 27% fat, 65% carbs, 8% protein
1 Cup Rice = There are 204 calories in 1 cup of cooked White Rice. Calorie breakdown: 2% fat, 89% carbs, 9% protein
1 Cup Toor Dal = There are 203 calories in a 1 cup serving of Toor dal - cooked. Calorie breakdown: 4% fat, 75%
carbs, 21% protein.
½ Cup moong dal = There are 106 calories in a 1/2 cup serving of split moong dal (1/2 cup Cooked). Calorie breakdown:
3% fat, 69% carbs, 28% protein.
1 Cup Rajma = There are 225 calories in 1 cup of Red Kidney Beans (Without Salt, Cooked, Boiled). Calorie breakdown:
3% fat, 70% carbs, 27% protein.
1 Cup Brinjal Curry = There are 42 calories in a 1 cup serving of a brinjal curry 44% fat, 47% carbs, 8% protein

63. 1 Cup Okra (Bhendi) curry = There are 81 calories in 1 cup of Cooked Okra Calorie breakdown: 43% fat, 42% carbs,
16% protein
1 Cup Ridge Gourd Curry = There are 60 calories in a 100 serving of Cooked Ridge Gourd. Calorie breakdown: 5% fat,
82% carbs, 12% protein.
1 Cup Bottle Gourd Curry = There are 250 calories in a 1 cup serving of Bottle Gourd curry. Calorie breakdown: 42% fat,
52% carbs, 6% protein.
1 Cup Tomato Curry = Calories 173, Total Fat 13g, Total Carbohydrates 14g, Protein 3.1g
1 Cup Spinach curry = There are 74 calories in 1 cup of fresh Cooked Spinach (from Fresh). 44% fat, 32% carbs, 25%
protein
1 Cup Bitter gourd curry = There are 57 calories in 1 cup of Cooked Bitter Melon. Calorie breakdown: 58% fat, 36%
carbs, 7% protein
1 Cup Cluster Beans curry = There are 45 calories in a 1 serving of Cluster beans vegetable. Calorie breakdown: 8%
fat, 59% carbs, 33% protein.
1 Cup of aloo Gobi Curry = There are 216 calories in 1 cup of Aloo Gobi Calorie breakdown: 33% fat, 57% carbs, 10%
protein
1 Cup of Cabbage Curry = There are 21 calories in 1 cup of chopped Cabbage Calorie breakdown: 4% fat, 77% carbs,
20% protein
1 Cup Curd = There are 210 calories in 1 cup of Curd. Calorie breakdown: 38% fat, 14% carbs, 48% protein.
1 Cup Chicken Curry = There are 293 calories in 1 cup of Chicken Curry. Calorie breakdown: 48% fat, 15% carbs, 37%
protein
1 Cup Mutton Curry = There are 292 calories in a 1 Portion serving of Homemade Mutton Curry - Indian. Calorie
breakdown: 55% fat, 5% carbs, 40% protein.
1 Cup Fish Curry = There are 241 calories in 1 cup of Fish Curry. Calorie breakdown: 42% fat, 8% carbs, 50% protein.
1 Piece of Fish fry = There are 199 calories in 100 grams of Fried Battered Fish. Calorie breakdown: 52% fat, 14%
carbs, 34% protein.
1 Piece of Chicken fry = There are 187 calories in 100 grams of Chicken Breast Meat (Broilers or Fryers, Fried, Cooked).
Calorie breakdown: 24% fat, 1% carbs, 75% protein.
Chicken Biryani 100 gms = There are 139 calories in 100 grams of Chicken Biryani. Calorie breakdown: 26% fat, 56%
carbs, 18% protein.
Milk or Tea or Coffee
1 Cup Milk = There are 86 calories in 1 cup of Milk (Fat Free or Skim, Calcium Fortified). Calorie breakdown: 5% fat, 56%
carbs, 39% protein.
1 Cup Tea with Milk = There are 17 calories in 1 teacup of Tea with Milk. Calorie breakdown: 43% fat, 35% carbs, 22%
protein.
There are 54 calories in a 1 cup serving of indian tea with milk and sugar. Calorie breakdown: 15% fat, 63% carbs, 22%
protein.

64. 1 Cup Coffee with milk & sugar: There are 134 calories in 1 serving of South Indian Filter Coffee. 40% fat, 43% carbs,
17% protein.
Salads
1 Cup of Green Salad = There are 137 calories in 1 serving of Mixed Vegetable Salad. Calorie breakdown: 11% fat,
69% carbs, 20% protein.
1 Cup of Fruits salad = There are 108 calories in 1 cup of Fruit Salad. Calorie breakdown: 12% fat, 84% carbs, 4%
protein.
Juices
Orange Fruit Juice : There are 47 calories in 100 ml of Orange Juice. Calorie breakdown: 4% fat, 90% carbs, 6%
protein
Apple Juice : There are 49 calories in 100 ml of Apple Juice. Calorie breakdown: 2% fat, 97% carbs, 1% protein
Grape Fruit Juice : There are 40 calories in 100 ml of Grapefruit Juice. Calorie breakdown: 2% fat, 92% carbs, 5%
protein
Water melon Juice: There are 30 calories in 100 ml of Watermelon Juice. Calorie Breakdown: 4% fat, 89% carbs, 7%
prot.
Mango Juice : There are 61 calories in 100 ml of Mango Nectar. Calorie breakdown: 2% fat, 97% carbs, 1% protein.
Pomegranate Juice: There are 60 calories in a 100ml serving of Real Pomegranate Juice. Calorie Breakdown: 0% fat,
99% carbs, 1% prot.

67. South Indian cuisine refers to foods from 4 states, namely Tamil Nadu, Karnataka,
Andhra Pradesh, Telangana and Kerala and also included is Pondichery, which is a union territory.
Variations in food practices along with language, culture, heritage and customs are very apparent
among the 4 states. There are innumerable area- based specialty foods. For example, Pondichery
cuisine is a blend of different cultures, including Tamil Nadu, Kerala and Andhra Pradesh while it
also reflects the French influence. However, one may be able to find some common features. In
general, South Indian meals include one or more of the following in varied forms:
 Rice, white or parboiled. Since rice is the staple food of South India it is incorporated in
various ways.
 Dals or legumes of various kinds. Most common dals are toor, urad, Bengal-gram and
 mung. The 2 staples, namely rice and different dals are used in a variety of ways-pounded,
ground, fermented, boiled, sauteed and so on.
 Idli, Dosa etc.
 Most commonly used animal protein foods are fish, chicken, lamb, mutton and eggs for
non-vegetarians
 Vegetables, both green and starchy, are generally stir-fried or roasted to crispness (curry or
porial) and/or served wet including dals and coconut (koottu)
 Fruits are usually consumed fresh or as juices
 Desserts are generally made from reduced milk and white sugar (payasam or kheer), jaggery
or brown sugar-based cooked rice and lentils (sweet pongal, appam,adirasam, jilebi), and
other sweetmeats, using clarified butter, nuts and spices like cardamom (Kesari, Halwa etc).
 Ghee or clarified butter is served with rice as a flavor enhancer. Sesame, peanut and
vegetable oils are generally used in cooking
 Salt served separately on the plate for optional use
 Pickles and pappads (crispy wafers) are often used as side dishes
 Water served with meals
 Hot beverages such as "milky" coffee or tea with sugar
 The most commonly used spices are coriander, asafetida, cumin seeds, fenugreek, ginger,
pepper (red, green, and black), turmeric, saffron, cardamom and various combinations of
these used as curry powders and dessert enhancers.
 Shredded coconut, coconut oil, coconut milk, fried plantain chips and fish are more common
in Kerala and Pondicherry, whereas spicier foods are popular in Andhra, including pickles and
chutneys. clarified butter are more common in Karnataka and Tamil Nadu.
 Acculturation of Indians in America includes the selection of American or other ethnic foods
as main meals or snacks especially by younger generation.
 e.g. Sandwiches, pizza, pasta etc. Additionally foods from other regions of India are
commonly used by
 South Indians, e.g. puris, samosas, chapathis, etc.