Food
Tea Time (നാലുമണി ചായ)
Friday 23 Oct · Tea · 4:00 PM
PLAN FOR 10
Afternoon tea and coffee with egg puffs (½ egg in Kawan paratha pastry) and parippu vada.
Portions per person
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
Egg puffs
- Planned share:
- 2 puffs (180 g)
- Smart serving:
- 1 puff
Cal
372
Sat fat
10 g
Sodium
602 mg
Carbs
34 g
Parippu vada
- Planned share:
- 2–3 vadas (95 g)
- Smart serving:
- 1 vada
Cal
332
Sat fat
11 g
Sodium
528 mg
Carbs
37 g
Full planned share
861 cal · 24 g sat fat · 1,198 mg sodium · 94 g carbs
Smart-serving plate
382 cal · 11 g sat fat · 539 mg sodium · 41 g carbs
| Item | Planned share | Smart serving | Cal | Sat fat g | Sodium mg | Carbs g |
|---|---|---|---|---|---|---|
| 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 |
| Egg puffs | 2 puffs (180 g) | 1 puff | 372 | 10 | 602 | 34 |
| Parippu vada | 2–3 vadas (95 g) | 1 vada | 332 | 11 | 528 | 37 |
| Full planned share | 861 | 24 | 1,198 | 94 | ||
| Smart-serving plate | 382 | 11 | 539 | 41 | ||
Nutrition Facts — one full planned share
Nutrition Facts
1 serving per plate
Serving size 1 plate (605 g)
Amount per serving
Calories860
% Daily Value*
Total Fat 42g54%
Saturated Fat 24g120%
Trans Fat 0g
Cholesterol 220mg73%
Sodium 1,200mg52%
Total Carbohydrate 94g34%
Dietary Fiber 12g43%
Total Sugars 30g
Includes 17g Added Sugars34%
Protein 30g
Vitamin D 3.2mcg16%
Calcium 276mg21%
Iron 5.4mg30%
Potassium 965mg21%
* 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 43% · Fat 43% · Protein 14%
How to eat this
High cholesterol
- Two egg puffs mean about 200 mg of cholesterol and 10 g of saturated fat from the pastry. Take one.
- Parippu vada is deep-fried in coconut oil. Have one, blotted.
Diabetes
- The full share (two puffs, 2–3 vadas and sweet tea) carries about 94 g of carbohydrate, a big spike between lunch and the heaviest dinner of the weekend.
- Pick one snack, not both, and have your tea unsweetened.
High blood pressure
- About 1,200 mg at the full share. Taking one item keeps it under 600 mg.
Smart choices for everyone
- If you pick one: parippu vada has more fibre and plant protein and no egg.
- Save your appetite. The Thattukada dinner tonight is the biggest meal of the weekend.