Pothichoru — Arrival Night

The arrival-night parcel: matta rice with sardine fry, cabbage thoran, omelette, chammanthi and pickle wrapped in banana leaf, with pulissery on the side. The parcels are packed ahead, so each person gets the full share unless the kitchen packs lighter ones.

Portions per person

Matta rice
Planned share:
About 2⅓ cups cooked (5¼ oz / 147 g raw)
Smart serving:
1 cup cooked (175 g)
Cal
516
Sat fat
0.7 g
Sodium
356 mg
Carbs
114 g
Mathi (sardine) fry
Planned share:
2–3 sardines (~100 g cooked)
Smart serving:
2 sardines
Cal
308
Sat fat
10 g
Sodium
592 mg
Carbs
2.9 g
Cabbage thoran
Planned share:
1 cup (140 g)
Smart serving:
1 cup — keep it
Cal
202
Sat fat
14 g
Sodium
496 mg
Carbs
14 g
Egg omelette
Planned share:
2 wedges — 2 eggs' worth (117 g)
Smart serving:
1 wedge (1 egg)
Cal
203
Sat fat
7.6 g
Sodium
539 mg
Carbs
3.4 g
Coconut chammanthi
Planned share:
3 tbsp (47 g)
Smart serving:
1 tbsp
Cal
159
Sat fat
12 g
Sodium
252 mg
Carbs
9.5 g
Pulissery (on the side)
Planned share:
1 cup (250 g)
Smart serving:
½ cup
Cal
229
Sat fat
14 g
Sodium
912 mg
Carbs
13 g
Pickle (store bought)
Planned share:
½ tsp (3 g)
Smart serving:
½ tsp
Cal
5.7
Sat fat
0.1 g
Sodium
75 mg
Carbs
0.3 g
Full planned share
1,622 cal · 59 g sat fat · 3,221 mg sodium · 157 g carbs
Smart-serving plate
908 cal · 36 g sat fat · 1,943 mg sodium · 76 g carbs

Item	Planned share	Smart serving	Cal	Sat fat g	Sodium mg	Carbs g
Matta rice	About 2⅓ cups cooked (5¼ oz / 147 g raw)	1 cup cooked (175 g)	516	0.7	356	114
Mathi (sardine) fry	2–3 sardines (~100 g cooked)	2 sardines	308	10	592	2.9
Cabbage thoran	1 cup (140 g)	1 cup — keep it	202	14	496	14
Egg omelette	2 wedges — 2 eggs' worth (117 g)	1 wedge (1 egg)	203	7.6	539	3.4
Coconut chammanthi	3 tbsp (47 g)	1 tbsp	159	12	252	9.5
Pulissery (on the side)	1 cup (250 g)	½ cup	229	14	912	13
Pickle (store bought)	½ tsp (3 g)	½ tsp	5.7	0.1	75	0.3
Full planned share			1,622	59	3,221	157
Smart-serving plate			908	36	1,943	76

Nutrition Facts — one full planned share

Nutrition Facts

1 serving per plate

Serving size 1 plate (1070 g)

Amount per serving

Calories1,620

% Daily Value*

Total Fat 87g112%

Saturated Fat 59g295%

Trans Fat 0g

Cholesterol 480mg160%

Sodium 3,220mg140%

Total Carbohydrate 157g57%

Dietary Fiber 22g79%

Total Sugars 23g

Includes 0g Added Sugars0%

Protein 61g

Vitamin D 8.4mcg42%

Calcium 575mg44%

Iron 13mg72%

Potassium 2,057mg44%

* 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 38% · Fat 47% · Protein 15%

How to eat this

High cholesterol

Mathi (sardines) are the heart-friendly star of this plate — rich in omega-3 fats. Keep your 2 fish.
The omelette carries about 370 mg of cholesterol (2 eggs). Eat one wedge, or leave it if you are limiting eggs.
Coconut is in four dishes here, so the full parcel carries nearly 3 days' worth of saturated fat. Take the thoran for volume, but only 1 tbsp of chammanthi and ½ cup of pulissery.

Diabetes

The rice is the big number: about 2⅓ cups cooked, 114 g carbohydrate. Set half aside. 1 cup cooked is about 50 g.
Eat the thoran, fish and egg first and the rice last. Starch eaten after protein and vegetables raises blood sugar more slowly.
Matta (red parboiled) rice raises blood sugar less than white rice, but only when the portion stays sensible.

High blood pressure

The full parcel carries about 3,200 mg of sodium, more than a whole day's 2,300 mg limit. Pulissery (~910 mg), the fish fry (~590 mg) and the omelette (~540 mg) are the biggest sources.
Keep the pickle to the ½ tsp in the parcel, and add no salt at the table.
A travel day, salty food and the first drinks all push blood pressure up. Drink two glasses of water with dinner.

Smart choices for everyone

Admin ask: pack 2–3 'light' parcels (1 cup rice, extra thoran, 1 omelette wedge, no pickle) and label them.
A 10–15 minute walk after dinner helps blood sugar.