- Low-cal Bhelpuri (or Jhalmuri)
Calories: 100-120kcal for 30g (a small katori)
A mix of puffed rice and roasted lentils with salt and other dry spices.
Calories: 90-115kcal (for 30g)
Roasted dried Bengal gram, with no added oil, with a squeeze of lime and a smidgen of chaat masala
Calories: 130-140kcals for two idlis, about 120kcal for a small katori of sambar.
Steamed cakes of fermented rice and lentil (urad) batter, with a spicy dal often containing an assortment of veggies.
Calories: 150kcal (for 1 cup)
Either cooked whole, on the cob or steamed as separated kernels, the substance is the same. The former can, however, be more satisfying because you can’t wolf it down as fast, giving your brain’s appetite centre time to register fullness before you overeat. Don’t add any butter if you can help it.
Calories: 50–100kcal for one small (side) plate
Mixed, cut fruits, preferably without salt sprinkled on them
Calories: 140kcal for 150ml
Plain unsweetened yogurt