Indian food has health benefits if you make the right choices because it incorporates plenty of vegetables, legumes and grains. However, according to the American Heart Association, Indian dishes prepared with ghee, a kind of clarified butter, as well as those that are fried should be occasional treats. Learning how to count the calories in the Indian foods you enjoy will help you determine which ones are a good addition to a healthy diet that is low in fat and calories, and which ones you should skip most of the time. Eating more calories than you can burn will result in weight gain.
Step 1
Look at the nutrition labels on the foods you are using to prepare your Indian meal. Right below the serving size is the amount of calories in one serving of each food. Add up the calorie counts in each item that is going into your meal. For example, if you have foods that are 185 calories, 125 calories and 70 calories per serving, you would add them to get 380 calories overall.
Step 2
Multiply the calorie count by the number of servings in each ingredient. For example, if the food that contains 185 calories per serving comes in a package that contains 3 servings, you will have to multiply that amount to get an accurate calorie count, in this case 555 calories if you use the whole thing. Measuring your ingredients can help you stick to one portion, which will help you control calorie content in your Indian meal.
Step 3
Use calorie counting materials. For ingredients that don't have nutrition information listed on them, you will need a book, computer software program or website that allows you to look up those foods and add them to your calorie tally. Fresh meats, fruits and vegetables as well as many spices and herbs are those that you will likely have to look up. Many of these research materials also contain calorie counts for meals, including Indian ones.
Step 4
Visit restaurant websites. If you are dining in an Indian restaurant, go to its website and click on the nutritional information icon, usually listed on the menu somewhere. Many restaurants list the calorie counts of their meals so that you can make a healthy choice. If the restaurant you are going to does not have this information, ask your server what ingredients make up the meal you want to order and how it is cooked. You can then plug this information into your calorie counting materials to get a calorie count for your meal.
Tips and Warnings
- Many restaurant meals are more than one serving so sharing it or taking some home will help you to control the calories in that meal.
Things You'll Need
- Nutrition facts panels
- Calorie counting materials
- Restaurant menus and nutritional information
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