An average Keralite man requires 1800 – 2000 calories per day while women need 1800 calories. However, those who indulge in physically strenuous jobs need more calories. The modern lifestyle and food habits deposit a huge amount of calories, which is more than what is required, in our bodies. Here is the caloric content of a hearty Onasadya:

4 plantain chips – 50 kilocalories
4 sarkkara varatty (plantain chips coated in jaggery syrup) – 100 kilocalories
1 banana – 50 kilocalories
3 tbsp cabbage or carrot thoran – 70 kilocalories
1 tbsp inji curry – 70 kilocalories
1 tsp (lemon, mango) – 20 kilocalories
1 tbsp pachadi – 60 kilocalories
2 tbsp kichadi – 50 kilocalories
2 tbsp koottu curry – 100 kilocalories
1 cup aviyal – 150 kilocalories
2 tbsp olan – 80 kilocalories
1.5 cups rice – 260 kilocalories
1 cup dal – 60 kilocalories
1 tsp ghee – 45 calories
2 pappads – 120 kilocalories
1 cup sambar – 60 kilocalories
½ cup kaalan – 40 kilocalories
1 cup rasam – 30 kilocalories
1 cup paal payasam – 200 kilocalories
1 cup jaggery payasam – 220 kilocalories
1 cup buttermilk – 35 kilocalories

Sujatha Abraham is a retired senior dietician of Medical College, Kottayam

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