Food
Palakkad Breakfast (പാലക്കാട് പ്രഭാതം)
Saturday 24 Oct · Breakfast · 8:30 AM
PLAN FOR 35
Palakkad breakfast for 35: idli, coconut chutney, sambar, upma, uzhunnu vada, tea and coffee.
Portions per person
Idli
- Planned share:
- 5 idlis (220 g)
- Smart serving:
- 3 idlis
Cal
385
Sat fat
0.6 g
Sodium
512 mg
Carbs
80 g
Coconut chutney
- Planned share:
- ¼ cup (61 g)
- Smart serving:
- 2 tbsp
Cal
162
Sat fat
12 g
Sodium
255 mg
Carbs
8.6 g
Sambar
- Planned share:
- 1 cup (243 g)
- Smart serving:
- 1 cup — keep it
Cal
171
Sat fat
2 g
Sodium
702 mg
Carbs
30 g
Upma
- Planned share:
- 1¼ cups (223 g)
- Smart serving:
- ½ cup
Cal
278
Sat fat
4.3 g
Sodium
563 mg
Carbs
44 g
Uzhunnu vada
- Planned share:
- 2–3 vadas (100 g)
- Smart serving:
- 1 vada
Cal
309
Sat fat
12 g
Sodium
464 mg
Carbs
32 g
South Indian tea & coffee
- Planned share:
- 1 cup tea + 1 small coffee, ~3 tsp sugar (330 ml)
- Smart serving:
- 1 cup, 1 tsp sugar or none
Cal
144
Sat fat
2.9 g
Sodium
66 mg
Carbs
20 g
Full planned share
1,449 cal · 33 g sat fat · 2,561 mg sodium · 216 g carbs
Smart-serving plate
783 cal · 16 g sat fat · 1,577 mg sodium · 122 g carbs
| Item | Planned share | Smart serving | Cal | Sat fat g | Sodium mg | Carbs g |
|---|---|---|---|---|---|---|
| Idli | 5 idlis (220 g) | 3 idlis | 385 | 0.6 | 512 | 80 |
| Coconut chutney | ¼ cup (61 g) | 2 tbsp | 162 | 12 | 255 | 8.6 |
| Sambar | 1 cup (243 g) | 1 cup — keep it | 171 | 2 | 702 | 30 |
| Upma | 1¼ cups (223 g) | ½ cup | 278 | 4.3 | 563 | 44 |
| Uzhunnu vada | 2–3 vadas (100 g) | 1 vada | 309 | 12 | 464 | 32 |
| South Indian tea & coffee | 1 cup tea + 1 small coffee, ~3 tsp sugar (330 ml) | 1 cup, 1 tsp sugar or none | 144 | 2.9 | 66 | 20 |
| Full planned share | 1,449 | 33 | 2,561 | 216 | ||
| Smart-serving plate | 783 | 16 | 1,577 | 122 | ||
Nutrition Facts — one full planned share
Nutrition Facts
1 serving per plate
Serving size 1 plate (1177 g)
Amount per serving
Calories1,450
% Daily Value*
Total Fat 46g59%
Saturated Fat 33g165%
Trans Fat 0g
Cholesterol 15mg5%
Sodium 2,560mg111%
Total Carbohydrate 216g79%
Dietary Fiber 31g111%
Total Sugars 30g
Includes 13g Added Sugars26%
Protein 49g
Vitamin D 2mcg10%
Calcium 428mg33%
Iron 12mg67%
Potassium 2,253mg48%
* 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 59% · Fat 28% · Protein 13%
How to eat this
High cholesterol
- No eggs today, so this is a low-cholesterol breakfast. Idli is steamed and almost fat-free, the best base.
- Uzhunnu vada is deep-fried: have one.
- Upma is cooked with cashews and coconut oil: ½ cup.
Diabetes
- The full share carries about 216 g of carbohydrate.
- Choose either 3 idlis (~48 g carbs) with a full cup of sambar, or ½ cup upma, not both. One vada at most.
- Fermented idli batter is a better choice than semolina upma.
High blood pressure
- About 2,560 mg at the full share, a full day's limit before lunch. Sambar (~700) and upma (~560) are the largest.
- Keep coconut chutney to 2 tbsp.
Smart choices for everyone
- Idli with sambar and a little chutney is the classic, balanced South Indian plate.
- One cup of tea or coffee, not both.