Food
Kerala Breakfast (പ്രഭാതഭക്ഷണം)
Friday 23 Oct · Breakfast · 8:30 AM
PLAN FOR 10
Steamed rice puttu with black kadala curry, a boiled egg, small bananas, pappadam and tea or coffee.
Portions per person
Rice puttu
- Planned share:
- 1½ cylinders (180 g)
- Smart serving:
- 1 cylinder
Cal
484
Sat fat
9.7 g
Sodium
471 mg
Carbs
86 g
Black kadala curry
- Planned share:
- 1¼ cups (280 g)
- Smart serving:
- 1 cup — the best thing here
Cal
413
Sat fat
11 g
Sodium
800 mg
Carbs
54 g
Boiled egg
- Planned share:
- 1 egg (60 g)
- Smart serving:
- 1 egg
Cal
86
Sat fat
1.9 g
Sodium
85 mg
Carbs
0.4 g
Small banana (Indian store)
- Planned share:
- 2 small bananas (100 g)
- Smart serving:
- 1 small banana
Cal
89
Sat fat
0.1 g
Sodium
1 mg
Carbs
23 g
Pappadam, fried
- Planned share:
- 3 pappadams (30 g)
- Smart serving:
- 1 pappadam
Cal
143
Sat fat
5.1 g
Sodium
419 mg
Carbs
14 g
South Indian tea & coffee
- Planned share:
- 1 cup tea + 1 small coffee, ~4 tsp sugar (330 ml)
- Smart serving:
- 1 cup, 1 tsp sugar or none
Cal
157
Sat fat
3 g
Sodium
68 mg
Carbs
23 g
Full planned share
1,371 cal · 31 g sat fat · 1,845 mg sodium · 201 g carbs
Smart-serving plate
880 cal · 20 g sat fat · 1,193 mg sodium · 126 g carbs
| Item | Planned share | Smart serving | Cal | Sat fat g | Sodium mg | Carbs g |
|---|---|---|---|---|---|---|
| Rice puttu | 1½ cylinders (180 g) | 1 cylinder | 484 | 9.7 | 471 | 86 |
| Black kadala curry | 1¼ cups (280 g) | 1 cup — the best thing here | 413 | 11 | 800 | 54 |
| Boiled egg | 1 egg (60 g) | 1 egg | 86 | 1.9 | 85 | 0.4 |
| Small banana (Indian store) | 2 small bananas (100 g) | 1 small banana | 89 | 0.1 | 1 | 23 |
| Pappadam, fried | 3 pappadams (30 g) | 1 pappadam | 143 | 5.1 | 419 | 14 |
| South Indian tea & coffee | 1 cup tea + 1 small coffee, ~4 tsp sugar (330 ml) | 1 cup, 1 tsp sugar or none | 157 | 3 | 68 | 23 |
| Full planned share | 1,371 | 31 | 1,845 | 201 | ||
| Smart-serving plate | 880 | 20 | 1,193 | 126 | ||
Nutrition Facts — one full planned share
Nutrition Facts
1 serving per plate
Serving size 1 plate (980 g)
Amount per serving
Calories1,370
% Daily Value*
Total Fat 47g60%
Saturated Fat 31g155%
Trans Fat 0g
Cholesterol 240mg80%
Sodium 1,850mg80%
Total Carbohydrate 201g73%
Dietary Fiber 25g89%
Total Sugars 49g
Includes 16g Added Sugars32%
Protein 43g
Vitamin D 3.3mcg16%
Calcium 345mg27%
Iron 8.6mg48%
Potassium 1,825mg39%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calories from: Carbs 57% · Fat 30% · Protein 12%
How to eat this
High cholesterol
- Kadala curry is excellent. Black chana is full of soluble fibre, which helps lower LDL. Have a full cup.
- One boiled egg is fine for most people. If your LDL is high, eat the white and leave the yolk (~185 mg cholesterol).
- Puttu is layered with grated coconut. Scrape off the top coconut layer to cut saturated fat.
Diabetes
- The full share carries about 200 g of carbohydrate, three to four meals' worth for someone with diabetes.
- Take 1 cylinder of puttu (~58 g carbs) or less, and let the kadala (fibre and protein) fill the plate.
- Skip the traditional banana-and-sugar mash with puttu, or eat 1 small banana on its own.
- The planned tea and coffee carry about 4 tsp of sugar. Take it unsweetened, or with 1 tsp at most.
High blood pressure
- Moderate at about 1,850 mg. Pappadam is the saltiest bite (~140 mg each), so take one.
- Bananas and kadala are rich in potassium, which helps offset sodium (see the kidney caution on the How to read page).
Smart choices for everyone
- Kadala plus an egg is a high-protein start that holds you to lunch. That is the plate to build.
- Keep sugar off the table and serve it on request.