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The table below indicates the amount of calories in a definite quantity of food. Our eating calories and expending  it should be same in order that we have to be healthy.

                                          Food item                                                                                             Quantity                                                                     Calories

 1.   Cereals/rice/ bread         

Cereals-pulzes                        100 gms                            320

Chapatti                                 20 gms-1                          70

Rice                                       100gms                            175

Ordinary bread                         2 slices                            154

Idly                                        medium-45gms                 100

 2.   Salad                                     100gms                           20-50

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