Food
Kottayam Lunch (കോട്ടയം ഊണ്)
Friday 23 Oct · Lunch · 1:00 PM
The Kottayam spread: matta rice, king fish in a red kudampuli gravy, beef fry, beans and carrot thoran, pulissery, pappadam and pickle.
Portions per person
Matta rice
- Planned share:
- About 2⅓ cups cooked (147 g raw)
- Smart serving:
- 1 cup cooked (175 g)
Cal
516
Sat fat
0.7 g
Sodium
356 mg
Carbs
114 g
King fish mulakittathu
- Planned share:
- 1 steak with gravy (~146 g)
- Smart serving:
- 1 steak — first-choice protein
Cal
243
Sat fat
7.4 g
Sodium
716 mg
Carbs
6.5 g
Beef fry (ularthiyathu)
- Planned share:
- ~⅔ cup (158 g)
- Smart serving:
- ½ cup (80 g)
Cal
500
Sat fat
19 g
Sodium
887 mg
Carbs
14 g
Beans & carrot thoran
- Planned share:
- ¾ cup (123 g)
- Smart serving:
- 1 cup — take extra
Cal
207
Sat fat
14 g
Sodium
508 mg
Carbs
15 g
Pulissery
- Planned share:
- 1 cup (250 g)
- Smart serving:
- ½ cup
Cal
229
Sat fat
14 g
Sodium
912 mg
Carbs
13 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
Pickle (store bought)
- Planned share:
- 2 tsp (10 g)
- Smart serving:
- ½ tsp
Cal
19
Sat fat
0.2 g
Sodium
250 mg
Carbs
1 g
Full planned share
1,856 cal · 60 g sat fat · 4,047 mg sodium · 178 g carbs
Smart-serving plate
1,145 cal · 44 g sat fat · 2,626 mg sodium · 93 g carbs
| Item | Planned share | Smart serving | Cal | Sat fat g | Sodium mg | Carbs g |
|---|---|---|---|---|---|---|
| Matta rice | About 2⅓ cups cooked (147 g raw) | 1 cup cooked (175 g) | 516 | 0.7 | 356 | 114 |
| King fish mulakittathu | 1 steak with gravy (~146 g) | 1 steak — first-choice protein | 243 | 7.4 | 716 | 6.5 |
| Beef fry (ularthiyathu) | ~⅔ cup (158 g) | ½ cup (80 g) | 500 | 19 | 887 | 14 |
| Beans & carrot thoran | ¾ cup (123 g) | 1 cup — take extra | 207 | 14 | 508 | 15 |
| Pulissery | 1 cup (250 g) | ½ cup | 229 | 14 | 912 | 13 |
| Pappadam, fried | 3 pappadams (30 g) | 1 pappadam | 143 | 5.1 | 419 | 14 |
| Pickle (store bought) | 2 tsp (10 g) | ½ tsp | 19 | 0.2 | 250 | 1 |
| Full planned share | 1,856 | 60 | 4,047 | 178 | ||
| Smart-serving plate | 1,145 | 44 | 2,626 | 93 | ||
Nutrition Facts — one full planned share
Calories from: Carbs 38% · Fat 42% · Protein 20%
How to eat this
High cholesterol
- King fish mulakittathu is the best pick: lean fish in a gravy with no coconut. It is the first-choice protein.
- Beef fry is the biggest source of saturated fat (~19 g at the full share, nearly a day's limit). Take ½ cup, or skip it.
- Thoran and pulissery both contain coconut. Choose the thoran, because it is mostly vegetables.
Diabetes
- Same rice rule as Thursday: 1 cup cooked.
- Fill half the plate with beans and carrot thoran before the rice goes on.
- Pulissery (yogurt curry) has little carbohydrate, but keep it to ½ cup for the sodium.
High blood pressure
- The highest-sodium lunch of the weekend at the full share, about 4,050 mg. Pulissery ~910, beef fry ~890, fish ~720, 3 pappadams ~420, pickle ~250.
- Skip the pickle and take one pappadam. That alone saves about 530 mg.
- Take the fish gravy in a small bowl rather than pouring it over the rice.
Smart choices for everyone
- The smart plate is 1 cup rice, 1 fish steak, 1 cup thoran, ½ cup pulissery and 1 pappadam. It is satisfying and cuts almost 40% of the calories.
- Admin ask: serve gravies in bowls with a ladle, not poured over rice.