Count your shopping bag

 

It's that time of the month again when the fridge seems empty and you're being showered with complaints either by chip-chomping children or hungry partners. We help you count calories while you stock up!

The problem you have to handle tactfully is- buying the right stuff for you and your family while exciting their taste-buds at the same time. And the solution often lies in the way you draw up your grocery list.

Take on intake

The minimum calorie intake required is 1,200 per day. But don’t get frazzled, because cutting down less than 500 calories a week could help you attain what you think is seemingly impossible.

So here’s a total calorie count of what we usually buy. Alongside, Dr. Ujwala, a dietician from Nutralite, suggests alternatives that are not only low fat, but lighter on your pocket as well!

Item	Weight(Avg)	Calories	Alternative
Butter	28g	200	Margarine(28g=90calories)
Fruits & vegetables	Variables	variables	1.Buy vegetables like lettuce,mushrooms,fenugreek,bringals,carrots & tomatoes whose calories  are under 50(per 100 gms) 2.Apples,Kiwis,black grapes,watermelons,papaya & oranges whose calories are less than 60(per 100 gms)
Biscuits	15g	287	Option for crackers that are low in salt content.Team them up with low cheese and veggies to make a tasty snack(15g=59 calories)
Lamb chops	1ozs/28g	67	Dectect red meat completely or opt for it occationally.opt for chickpeas or other lean protein
Eggs	15g(3 nos)	200	Eggs are essentially good for health,so no alternatives are necessary
Chicken breast	300g	242	Same goes for chicken
Cheese	50g	200	Opt for low fat cheese(86 calories=50g),avoid mozerralla and cheddar as they tend to be more fattening
Milk chocolate	100g	530	Opt for dark chocolate(180 calories=1 bar)
Chips/namkeen	37g	200	Opt for baked or non-fried(110 calories)try butter free pop corns or puffed rice
Whole milk	333ml	200	Opt for skimmed or semi-skimmed milk(55 calories=333ml)
Ice cream(vanilla)	1 cup	270	Opt for sugar free(150 calories)
Pasta	145g	200	Opt for whole wheat pasta(189 calories)
White bread	1 slice/37g	84	BBB-brown bread baby(1slice=70calories)
Total calories count (excluding fruits & vegetables)approximately		2780	1550

“The idea is to buy healthy snacks and to incorporate it in your household,” suggests Dr. Ujwala. It leads to a healthier you, and saves you some bucks too.

If any of the items you buy at the grocery store aren’t listed here, then use a calorie counter available online to help you frame your very own custom-grocery list.

Good luck on feeling terrific by being less calorific