According to RDA, average calorie consumption for human body is around 2000 kcal/day.
Food groups
Recommended serving size
Example
Average Calorie /serving (kcal)
Total calorie (Kcal)
Cereal
6-11 (portion size 2530 gms)
2 chapati 1 bhakhri 3 medium poori 1 small rotala 他 medium katori pasta 1 katori cooked rice 他 katori beans, corn, oatmeal 4 glucose biscuits 1 big slice bread
100
600-1100
Food groups
Recommended serving size
Example
Average Calorie /serving (kcal)
Total calorie (Kcal)
Pulse/non veg.
2-3 (portion size 2530 gms) Non-veg portion size 100-200 gms
1 medium katori cooked dhal, beans, peas, green gram (moong), chana dhal, all dhal with husk or without husk.
100
200-300
Non-veg. meat, fish, poultry, egg
Food groups
Recommended serving size
Example
Average Calorie /serving (kcal)
Total calorie (Kcal)
Vegetable
3-5 (portion size 75100 gms)
½ medium katori (most of cooked vegetables) like cabbage, cauliflower, brinjal (baingan), indian round gourd (tinda), etc without gravy. ž-1 katori of cooked green leafy vegetable according the proportion of gravy
51
153-255
Food groups
Recommended serving size
Example
Average Calorie /serving (kcal)
Total calorie (Kcal)
Fruits
2-4 (portion size 75100 gms)
1 medium fruit like apple, orange, peach, medium banana ½ glass fruit juice ž medium katori chopped fruits
40
80-160
Food groups
Recommended serving size
Example
Average Calorie /serving (kcal)
Total calorie (Kcal)
Milk and its products/
2-3 (portion size 100 ml)
1 /2 glass Other milk products – 25 gms include 1 cheese cube, small piece of paneer, ½ cup of cream
70
140-210
Food groups
Recommended serving size
Example
Average Calorie /serving (kcal)
Total calorie (Kcal)
Fats – oils
4 (portion size 5 gms)
1 tsp
45
180
Sugar
4(portion size 5 gms)
1 tsp
20
80