Food
Nutrition (പോഷകം)
Estimates calculated from our recipe cards, not lab-tested. General information, not medical advice. If you have kidney disease or take potassium-raising medicines, ignore the potassium tips and ask your doctor.
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Weekend at a glance
| Sitting | Calories | Sat fat | Cholesterol | Sodium | Carbs | Added sugar | Smart-plate cal |
|---|---|---|---|---|---|---|---|
| Pothichoru — Arrival Night | 1,622 | 59 g | 479 mg | 3,221 mg | 157 g | 0.1 g | 908 |
| Kerala Breakfast | 1,371 | 31 g | 239 mg | 1,845 mg | 201 g | 16 g | 880 |
| Kottayam Lunch | 1,856 | 60 g | 207 mg | 4,047 mg | 178 g | 0.2 g | 1,145 |
| Tea Time | 861 | 24 g | 220 mg | 1,198 mg | 94 g | 17 g | 382 |
| Trivandrum Thattukada | 2,228 | 69 g | 475 mg | 4,776 mg | 250 g | 0 g | 1,304 |
| Dessert & Salad Table | 431 | 3.4 g | 17 mg | 707 mg | 91 g | 22 g | 233 |
| Bar Snacks — Friday | 789 | 21 g | 65 mg | 1,248 mg | 33 g | 0.4 g | 379 |
| Palakkad Breakfast | 1,449 | 33 g | 16 mg | 2,561 mg | 216 g | 13 g | 783 |
| Calicut Lunch | 1,447 | 28 g | 336 mg | 3,434 mg | 182 g | 15 g | 836 |
| Tea Time | 528 | 16 g | 15 mg | 155 mg | 79 g | 17 g | 257 |
| Kochi Dinner | 1,672 | 53 g | 177 mg | 3,127 mg | 134 g | 3.8 g | 743 |
| Dessert & Salad Table | 708 | 16 g | 105 mg | 822 mg | 111 g | 43 g | 300 |
| Bar Snacks — The Last Night | 789 | 21 g | 65 mg | 1,248 mg | 33 g | 0.4 g | 379 |
| Leftovers Breakfast | 1,642 | 36 g | 358 mg | 2,621 mg | 210 g | 12 g | 888 |
| Seafood Grill (per 3 oz) | 126 | 2.1 g | 128 mg | 444 mg | 2 g | — | — |
| Bar (per drink) | 90–220 | — | — | 0–160 mg | 0–23 g | 0–21 g | — |
Green is fine, amber is worth watching, red is a lot for one sitting. Bar sugar is total sugars per drink.
What the numbers say
Sodium is the weekend's biggest issue; the Friday Thattukada dinner peaks near 4,800 mg.
Saturated fat comes mostly from coconut.
Carbs come mostly from the starches.
The smart-serving plate cuts calories by 35–60%.
Guidance, starting Thursday night
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.