cardio vascular disease diet handbook for south asians education tool... · cardio-vascular disease...

Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved

CARDIO VASCULAR DISEASE

DIET HANDBOOK FOR SOUTH ASIANS

By

Neetu Bagaria

Ashwini Wagle, M.S., R.D.

Dr. Kathryn Sucher, Sc.D., R.D.

Department of Nutrition, Food Science & Packaging

San Jose State University


Disclaimer

The tool is a reference guide for Registered Dietitians to understand the sodium and fat

content of popular South Asian foods.

The tool has a detailed list of commercially available South Asian food items sold in the

U.S.

The food items are categorized in two lists based on their sodium and fat content.

The tool serves as a reference of South Asian food items. Registered Dietitians can use

this tool to make appropriate decision for their clients. Food items listed under low

sodium and low fat content may not always be appropriate for patients with CVD.

Most of the listed food items are ready to eat convenience food that south Asians

normally consume on a regular basis even with CVD. The Registered Dietitians can refer

to the tool to estimate the risk of consuming these foods by their clients.

There are lots of nutrition education tools available which are common for people of all

ethnicity. This tool is specific for South Asians with CVD.

No other nutrition information is provided in the tool and the Dietitians who wish to

understand the impact of total calories and carbohydrate should refer to the available

literature.


TABLE OF CONTENTS

Page

Background Information

Importance Of A Healthy Heart

Cardiovascular Diseases

Management Cardiovascular Diseases

Sodium

Fats/ Lipids

Total Fat Content of Various Food Items Popular with South Asians

Sodium Content of Various Food Items Popular with South Asians

Sample Recipes

Baked Fish

Baked Mathri

Nutritious Vegetable Pancake

Soy Tikki/ Patty

Spicy Cauliflower

Sample Menu Plans

One-Day Sample Meal Pattern & Sample Menu for North Indian

(Vegetarian)

One-Day Sample Meal Pattern & Sample Menu for North Indian (Non-

Vegetarian)

One-Day Sample Meal Pattern & Sample Menu for South Indian

(Vegetarian)

One-Day Sample Meal Pattern & Sample Menu for South Indian (No-

Vegetarian)

4 4 4 4 7 8 9

33 62 62 63 64 65 66 67 67

68

79

70


Background Information

Importance of Healthy Heart:

The heart is one of the most important organs in the entire

human body and is responsible for pumping the oxygenated

blood out of the heart to the whole body through blood vessels

that carries oxygen and nutrients, while pumping in the

deoxygenated blood from the body to the heart for waste and

carbon dioxide removal. This function of heart is important

for the body to function properly and remove waste products

that are not needed.

If the heart ever ceases to pump blood, the body begins to shut down and after a very short

period of time the person will die. Hence, it is important to have a healthy heart.

Cardiovascular Diseases:

Cardio-vascular disease is a group of diseases that include: cerebrovascular disease (ischemic

stroke and cerebrovascular accidents), Coronary Artery Diseases (coronary artery bypass graft

and myocardial infarction), disorders of lipid metabolism (hypercholesterolemia and

hypertriglyceridemia), heart failure, and hypertension. These cardiovascular diseases results from

an abnormal function of heart and blood vessels.

Management of Cardiovascular Diseases:

Due to the typical dietary and lifestyle pattern, South Asians have the highest incidence of

cardiovascular diseases in the world. Though living with heart disease may not be easy, but it is

possible to manage the disease effectively with dietary and lifestyle changes. To prevent the

development of cardiovascular disease or increase of further complications, follow these

guidelines:


Follow a Healthy Eating Pattern: Following a healthy eating pattern is associated with

bringing the therapeutic lifestyle changes. The guideline for these are:

Therapeutic Lifestyle Changes- Nutrient Composition of TLC Diet

Nutrient Recommended Intake

Total calories (energy) Balance energy intake and expenditure to maintain desirable body

weight or prevent weight gain

Total fat 25–35% of total calories

Saturated fat Less than 7% of total calories

Polyunsaturated fat Up to 10% of total calories

Monounsaturated fat Up to 20% of total calories

Cholesterol Less than 200 milligram/day

Sodium intake No more than 2400 milligram/ day

Carbohydrate 50–60% of total calories

Fiber 20–30 grams/ day

Protein Approximately 15% of total calories

Reduce Salt and Sodium in Your Diet: Limit the use of table salt to no more than 6 grams

a day which is equivalent to 2.4 grams of Sodium.

Maintain a Healthy Weight: Weight loss of 4.5 kilograms (10 pounds) reduces the blood

pressure in overweight or obese individuals with hypertension.

Being Physically Active: It is important to remain active and exercise every day. Aerobic

exercise for atleast 30 minutes or walking for 1 hour is helpful in reducing the risk of

cardiovascular diseases.

Limit Alcohol Intake: Drinking too much alcohol can raise blood pressure. It can

harm the liver, brain and heart. Alcoholic drinks also contain calories; they contain

7 calories/ gram of drink in contrast to carbohydrate and protein which provides 4

calories/ gram, which is an important consideration to lose weight. Alcoholic drinks can

be consumed only in moderate amounts.

http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_eating.htm

http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm

http://www.nhlbi.nih.gov/hbp/prevent/h_weight/h_weight.htm

http://www.nhlbi.nih.gov/hbp/prevent/p_active/p_active.htm

http://www.nhlbi.nih.gov/hbp/prevent/l_alcohol/l_alcohol.htm


Quit Smoking: Smoking not only raises blood pressure, it also leads to the risk of heart

attack. It does so by injuring the blood vessels and hardening of the arteries. Chances of

heart attack are reduced with cessation of smoking.

By following the six steps mentioned above, a person can improve his/ her health by:

1. Maintaining a desirable body weight by controlling the amount and type of food you eat,

and indulging in regular exercise.

2. Controlling blood pressure by appropriate amount of salt (sodium chloride) and fat/oil

intake

http://www.nhlbi.nih.gov/hbp/prevent/q_smoke/q_smoke.htm


Sodium:

Salt or sodium chloride is an important ingredient required by the body. It is required to maintain

normal fluid and electrolyte balance, to assist in nerve impulse transmission, and muscle

contraction. Though sodium is found naturally in almost all foods in varying amounts, but in

food industry salt is added as preservative against harmful microorganisms and to enhance flavor

and color. However, excessive intake of salt or sodium chloride can cause high blood pressure

and water retention which leads to edema. To control high blood pressure it is important to

recognize foods that are high in sodium and make right choices.

The American Heart Association categories the sodium levels of food by the amount of sodium

per serving:

High Sodium is 300 milligram or more per serving

Low Sodium is 140 milligram or less per serving

Very Low Sodium is 35 milligram sodium or less

Sodium Free is less than 5 milligram sodium

Tips to reduce Sodium in diet:

Avoid adding table salt on top of prepared food.

Always wash canned foods to remove excess salt.

Limit the intake of high salt foods such as processed foods. Example: pickles, chutneys,

ready to eat, convenience, fried and preserved foods.

Avoid consuming salted beans, nuts etc.

It is always a good practice to cook food from scratch to limit the salt intake.

Make use of condiments low in salt content such as cinnamon, fennel, all spice powder,

cloves, etc.

Add lemon juice to add flavor and to limit the salt intake.

Use cardamom, cloves, mints as mouth fresheners.

Always read the labels when purchasing prepared foods at the grocery store, and look for

low sodium food options.


All types of salt have sodium, be it kosher salt and sea salt. Don't forget to include them

in adding up your sodium intake for the day.

Lipids/ Fats:

Fats are important part of diet and one of the major sources of energy contribution in diet. Lipids

provide 9 calories per gram of fat or oil. Fats may be either solid or liquid at room temperature.

Apart, from being the energy contributor in diet, fats are also important in many other ways. Fats

help in the digestion, absorption and transportation of fat soluble vitamins (A, D, E and K). They

are also the source of essential fatty acids, i.e., omega 3 and omega 6 fatty acids.

There are 3 types of Fats: Unsaturated, Saturated and Trans fats.

Unsaturated Fats: Simply means that these fats are liquid at room temperature. All vegetable oils

are unsaturated fat with the exception of coconut and palm oil. Unsaturated fats have good health

benefits. These are further categorized in to monounsaturated fats and polyunsaturated fats.

Monounsaturated Fats: They help in lowering the blood cholesterol and also help in raising the

HDL ‘good cholesterol’. The examples of monounsaturated fats are olive oil, canola oil, peanuts,

pecans etc.

Polyunsaturated Fats: Like monounsaturated fats, they also help lower blood cholesterol.

Examples include, soybean oil, sunflower oil, safflower oil, walnuts, sunflower seeds,

margarines made with 30-50% vegetable oil, low fat salad dressing etc. Omega 3 such as fish oil

is a type of polyunsaturated fatty acid and it is associated with lowering the risks of

cardiovascular disease.

Saturated Fats: All animal fats are saturated fats and are solid at room temperature. Examples of

saturated fats include dairy products (milk, cream, and cheese), lard, tallow, coconut oil and

palm oil. These can increase the LDL ‘bad cholesterol’ and are linked with the risk of

cardiovascular disease.

Trans Fat: Also known as hydrogenated fat. Trans fats are made industrially and changes

vegetable oil to semi-solid fat. These types of fat should be avoided in diet as they are associated

http://en.wikipedia.org/wiki/Solid

http://en.wikipedia.org/wiki/Liquid

http://en.wikipedia.org/wiki/Room_temperature


with raising bad cholesterol as well as increasing the risk of cardiovascular disease. Trans fat is

naturally found in milk products and some meat, but it is majorly found in processed and

convenient foods.

Total Fat Content of Various

Food Items Popular with

South Asians


The list of processed foods provides the amount of sodium

content per serving of the each food item

Carbohydrates

Carbohydrate is the major component of the diet and should provide 55-60% of

total calorie intake. These include foods such as breads & rotis, vegetables, beans

& lentils, milk & milk products, fruits & vegetables, snacks, sweets & desserts,

and other beverages.

Breads/ Rotis:

High Fat Foods

(More Than 7 Grams Of Fat

Per Serving)

Medium Fat Foods

(4 Grams To 7 Grams Of

Fat Per Serving)

Low Fat Foods

(0 To Less 3 Grams)

Tandoori Roti Whole Wheat Flat Bread Whole Wheat Pita

Plain Parantha Original Baked Naan

Butter Top Wheat Bread

Masala Parantha Whole Wheat Naan Butter Top White Bread

Dal Parantha Onion Kulcha Crushed Wheat Bread

Aloo Parantha Gobi Parantha Whole Grain Wheat Bread

Methi Thepla Plain White Bagel

Bhatura Whole Wheat Bagel

Chapatti


Milk & Milk Products:

(Milk, Yogurt, Concentrated Milk, Cheeses & Ice Creams)

High Fat Foods


Per Serving)

Medium Fat Foods


Fat Per Serving)

Low Fat Foods

(0 To Less 3 Grams)

Berkeley’s Whole Milk Berkeley’s Reduce Fat Milk

(2% Milk Fat)

Berkeley’s Low Fat Milk (1%

Milk Fat)

Russian’s Original Plain

Yogurt

Gopi’s Paneer Berkeley’s Fat Free Milk

Gopi Mango Lassi Russian’s Non Fat Yogurt

Karoun’s All Natural Yogurt

Drink With Mint Flavor

Activia Non Fat Yogurt (1.5%

Milk Fat)

Original Kulfi Berkeley’s Low Fat Cultured

Buttermilk

Falooda Kulfi Nanak’s Khoa/ Mawa

(Concentrated Milk Solids)

Original Vanilla Haagen Daaz Nestle’s Sweet Condensed

Milk

Startbucks Frappuccino (Low

Fat)

Low Fat Haagen Daaz Frozen

Yogurt

Eating Right Low Fat Ice

Cream Cups


Canned Fruits:

High Fat Foods


Per Serving)

Medium Fat Foods


Fat Per Serving)

Low Fat Foods

(0 To Less 3 Grams)

Delmonte’s Sliced Bartlett

Pears

Delmonte’s Mango

Delmonte’s Pineapple Chunks

Delmonte’s Tropical Mixed

Fruit

Delmonte’s Red Grapefruit

Delmonte’s Citrus Salad

Delmonte’s Mandarin Orange

Delmonte’s Mixed Berries

Delmonte’s Blue Berries

Sugar Cane


Fruit Juice:

High Fat Foods


Per Serving)

Medium Fat Foods


Fat Per Serving)

Low Fat Foods

(0 To Less 3 Grams)

Tropicana’s Orange Juice

(With Pulp)

Tropicana’s Orange Juice (No

Pulp)

Odwalla’s Carrot Juice

Odwalla’s Orange Juice

Odwalla’s Pomegranate

Limeade

Odwalla’s Lemonade

Odwalla’s Apple Juice

Odwalla’s Grapefruit Juice


Smoothies:

High Fat Foods


Per Serving)

Medium Fat Foods


Fat Per Serving)

Low Fat Foods

(0 To Less 3 Grams)

Odwalla’s Vanilla Al’ Mango

Protein

Odwalla’s Strawberry Banana

Odwalla’s Chocolate Protein Odwalla’s Mango Tango

Odwalla’s Strawberry Protein Odwalla’s Citrus C

Odwalla’s Vanilla Protein Odwalla’s Strawberry C

Odwalla’s Blueberry B

Odwalla’s Original Super

Protein With Soy

Odwalla’s Pink Poetry

Odwalla’s Original Superfood

Odwalla’s Red Rhapsody

Deep’s Mango Drink


Dried Fruits:

High Fat Foods


Per Serving)

Medium Fat Foods


Fat Per Serving)

Low Fat Foods

(0 To Less 3 Grams)

Mango

Pineapple

Papaya

Cranberries

Mixed Raisins

Plums

White Peaches

Pitted Dates

Apricots


Vegetables:

(Canned Raw Vegetables & Canned Cooked- Ready To Eat Vegetables)

High Fat Foods


Per Serving)

Medium Fat Foods


Fat Per Serving)

Low Fat Foods

(0 To Less 3 Grams)

Baigan Bharta (Ready To Eat) Jack Fruit (Raw)

Sarson Ka Saag (Ready To

Eat)

Whole Leaf Spinach (Raw)

Stuffed Bell Peppers (Ready

To Eat)

Bamboo Shoots (Raw)

Dolma- Grape Leaves Stuffed

With Rice (Ready To Eat)

Green Beans (Raw)

Patra (Ready To Eat)

Sliced Carrots (Raw)

Mixed Vegetables (Raw)

Baby Corn(Raw)

Diced Carrots & Peas (Raw)

Drumstick In Brine(Raw)

Sliced Beats (Raw)

Sweet Corn (Raw)

Sweet Peas (Raw)

SW’s Whole Tomato (Raw)

SW’s Sliced Tomato (Raw)

Jalepeno (Raw)

Chipotle Peppers (Raw)


Ready to Eat Foods:

(Chocolates, Sweets & Desserts)

High Fat Foods


Per Serving)

Medium Fat Foods


Fat Per Serving)

Low Fat Foods

(0 To Less 3 Grams)

Dairy Milk (Plain Chocolate) Éclairs Haldiram’s Kesar Ganderi

Dairy Milk (Whole Nuts) Haldiram’s Karachi Halwa Haldiram’s Kesar Rasbhari

Dairy Milk (Fruit & Nut) Haldiram’s Rasgulla Haldiram’s Kalam Petha

Haldiram’s Soan Cake Chum Chum Deep’s Rajgeera Chikki

Haldiram’s Soan Papdi Deep’s Dry Fruit Chikki Deep’s Kurmura Laddoo

Haldiram’s Gulab Jamun

Chum Chum

Deep’s Sesame Chikki

Fruit Cake

Cinnamon Rolls


Ready to Eat Foods:

(Biscuits & Cookies)

High Fat Foods


Per Serving)

Medium Fat Foods


Fat Per Serving)

Low Fat Foods

(0 To Less 3 Grams)

Kaju Pista Cookies Original Parle-G Glucose

Biscuits

Herb Garlic Toast

Butter Badam Cookies Chai Bites

Coconut Cookies Digestive Biscuits

50-50 Maska Chaska Britannia Good Day

Cream Biscuit Marie Gold

Safeway’s Glazed Buttermilk

Donuts

Monacco

Frosted Sugar Cookies


Ready to Eat Foods:

(Bhujia, Namkeen, Chips & Papad)

High Fat Foods


Per Serving)

Medium Fat Foods


Fat Per Serving)

Low Fat Foods

(0 To Less 3 Grams)

Haldiram’s Dal Biji Haldiram’s Khatta Meetha Haldiram’s Chana Jor Garam

Masala Khakhra Haldiram’s Nut Cracker

(Spicy Coated Fried Peanuts)

Haldiram’s Chilli Chatak

Laccha

Jeera Khakhra Haldiram’s Panchrattan Haldiram’s Moong Dal

Haldiram’s Kashmiri Mixture Haldiram’s Hara Chiwda

Haldiram’s Boondi Haldiram’s Kaju Mixture

Haldiram’s Bhel Puri Haldiram’s Mint Laccha

Haldiram’s Plain Bhujia Haldiram’s Kabuli Chana

Haldiram’s Bombay Mix Haldiram’s Masala Moong

Dal

Haldiram’s Methi Sev Haldiram’s Mathari

Haldiram’s Gujrati Mixture Haldiram’s Bombay Chana

Haldiram’s All In One

Mixture

Haldiram’s Mini Bhakarwadi

Haldiram’s Samosa Haldiram’s Cornflakes

Mixture

Haldiram’s Chakoli Haldiram’s Chai Puri

Haldiram’s Aloo Bhujia Haldiram’s Masala Potato

Chips

Haldiram’s Punjabi Tadka

Haldiram’s Long Sev

Haldiram’s Nylon Sev

Deep’s Banana Chips


Methi Khakhra

Heat & Eat Convenience Packaged Foods:

High Fat Foods


Per Serving)

Medium Fat Foods


Fat Per Serving)

Low Fat Foods

(0 To Less 3 Grams)

Haldiram’s Adraki Aloo Palak Haldiram’s Punjabi Kadhi

Pakoda

Haldiram’s Yellow Dal Tadka

Haldiram’s Aloo Matar Mtr’s Kesari Bhath Haldiram’s Rajma Raseela

Haldiram’s Punjabi Sarson Da

Saag

Mtr’s Peas Mushroom Curry Mtr’s Spicy Tomato Soup

Haldiram’s Hyderabadi

Biryani

Mtr’s Hot & Sour Clear Soup

Haldiram’s Kadai Paneer

Mtr’s Tomato Rice

Haldiram’s Navarattan Mix

Vegetable

Mtr’s Sambhar Rice

Haldiram’s Dal Chawal Tadka

Mtr’s Pogal

Haldiram’s Lajawab Bhindi

Masala

Mtr’s Rasam Rice

Haldiram’s Dal Makhni

Mtr’s Mixed Vegetable Curry

Mtr’s Avail (Mix Vegetable

Stew)


Heat & Eat Frozen Food:

(Pizza & Pasta)

High Fat Foods


Per Serving)

Medium Fat Foods


Fat Per Serving)

Low Fat Foods

(0 To Less 3 Grams)

Cpk’s Bbq Chicken (Crispy

Thin Crust)

Five Cheese Ravioli Pasta Potato Parmesan Gnocchi

Cpk’s Spinach Artichoke

Pizza (Crispy Thin Crust)

Asparagus & Cheese Ravioli

Pasta

Cpk’s Sicilian Recipe Pizza

(Crispy Thin Crust)

Cpk’s Garlic Chicken Pizza

(Crispy Thin Crust)

Cpk’s Margherita Pizza

(Crispy Thin Crust)

Four Cheese Tortellini Pasta

Roasted Chicken Tortellini

Pasta


Ready Mixes:

(Cook, Boil, Fry or Roast)

High Fat Foods


Per Serving)

Medium Fat Foods


Fat Per Serving)

Low Fat Foods

(0 To Less 3 Grams)

Maggi’s Plain Masala Noodles Shasta’s Home Style

Refrigerated Idli Batter,

Uttapam Batter, Adai Batter &

Dosa Batter

Maggi’s Manchurian Flavor

Noodles

Gits Upma

Maggi’s Atta Noodles Gits Handvo

Gits Rava Dosai

Gits Dal Vada

Gits Kheer

Gits Rasam

Gits Rabadi

Gits Halwa (Made From

China Grass)

Gits Gulab Jamun

Gits Uttapam

Gits Plain Dosai

Gits Vadai

Gits Khaman Dhokla

Ching’s Oriental Tomato Soup

Ching’s Sweet Corn


Vegetable Soup

Ching’s Hot & Sour Soup

Ching’s Beijing Hot Soup

Ching’s Sweet & Sour Soup

Ching’s Mix Vegetable Soup

Ready To Fry/ Roast Moong

Papad

Ready To Fry/ Roast Banana

Papad

Ready To Fry/ Roast Fry Mes

Ready To Fry/ Roast Sago

Papads

Ready To Fry/ Roast Rice

Papad

Ready To Fry/ Roast Potato

Plain

Other Beverages:

High Fat Foods


Per Serving)

Medium Fat Foods


Fat Per Serving)

Low Fat Foods

(0 To Less 3 Grams)

Regular Coca Cola

Mountain Dew

7up

Diet Coke

Coconut Water (With Pulp)

Coconut Water (No Pulp)


Meat & Meat Alternatives

These include lean, medium and high fat animal protein foods as well as plant

based proteins which are usually lean and medium fat proteins.

Plant Based Protein:

High Fat Foods

(More than 7 Grams of Fat

per Serving)

Medium Fat Foods

(4 Grams to 7 Grams of Fat

per Serving)

Low Fat Foods

(0 to Less 3 Grams)

Nutrela Soy Nuggets Lima Beans

Soy Nuts (Roasted & Salted) Black Beans

Original Plain Soy Milk Baked Beans

Original Chocolate Soy Milk Garbanzo Beans

Soy Milk Yogurt Fava Beans

Tofu (Firm) Kidney Beans

Tofu (Medium Firm) Punjabi Wadi

Moong Wadi

Light Plain Soy Milk

Light Vanilla Soy Milk

Soft (Silken)


Animal Based Protein:

High Fat Foods


per Serving)

Medium Fat Foods


per Serving)

Low Fat Foods

(0 to Less 3 Grams)

Blue Crumbled Cheese Lucerne Cottage Cheese (4%

Milk Fat)

Liquid Egg Whites

Smoked Mozzarella Original Feta Cheese Lucerne Cottage Cheese (2%

Milk Fat)

Lucerne Original Mild

Cheddar Cheese

Precious Fresh Mozzarella Lucerne Cottage Cheese (1%

Milk Fat)

Lucerne Mexican Four Cheese

Blend

Hand Crafted Braided

Mozzarella

Fat Free Feta Cheese

Precious Ricotta Cheese Goat Cheese Lucerne Cheddar Cheese

(75% Fat Free)

Chicken & Turkey Meat Balls Parmesan Cheese Frigo’s Light String Cheese

(50% Less Fat Than Original

Cheese)

Turkey Meat Balls Lucerne Cheddar Cheese

(50% Fat Free)

Grilled Chicken Breast Strips

Beef Meat Loaf Gopi’s Paneer

Lean Turkey Burger Patty Chicken Meat Balls Turkey Breast (97% Fat Free)

Deli Style Thin Sliced Salami Smoked Salmon Cooked Ham (95% Fat Free)

Smoked Sausage Peppered Salmon Beef Jerky


Fully Cooked Pork-Sausage

Patties

Teriyaki Salmon Deli Style Honey Ham (96%

Fat Free)

Fully Cooked Smoked Bacon

Slices

Deli Style Oven Roasted

Turkey (98% Fat Free)

Beef Hot Dog Deli Style Smoked Ham

Deli Style Pastrami

Fats/ Oils

(The fats and oils category includes oils, ghee, butter, nuts & seeds, creams &

cream cheese)

Unsaturated –Monounsaturated Fats:

High Fat Foods


per Serving)

Medium Fat Foods


per Serving)

Low Fat Foods

(0 to Less 3 Grams)

Almonds (Original) Almonds (Plain Oven

Roasted)

Unsalted Peanuts (Roasted In

Shell)

Peanuts (Plain)

Pistachios (Roasted & Salted)

Pecans

Canola Oil

Olive Oil

Peanut Oil

Extra Virgin Olive Oil


Unsaturated- Polyunsaturated Fats:

High Fat Foods


per Serving)

Medium Fat Foods


per Serving)

Low Fat Foods

(0 to Less 3 Grams)

Walnuts Whipped Butter

Sunflower Seeds (Plain

Roasted)

Light Spreadable Butter With

Canola Oil

Sunflower Seeds (Roasted &

Salted)

Country Crock Butter With

51% Vegetable Oil

Walnuts Country Crock Butter With

31% Vegetable Oil

Sesame Oil

Pure Vegetable Oil

Safflower Oil

Corn Oil

Grapeseed Oil

Soyabean Oil

Mazola Vegetable Oil With

1200 Mg Of Omega 3 Fatty

Acid

Sunflower Oil

Original Spreadable Butter

With Canola Oil


Saturated Fats:

High Fat Foods


per Serving)

Medium Fat Foods


per Serving)

Low Fat Foods

(0 to Less 3 Grams)

Amul Ghee Whipped Butter Lucerne Whip Cream

Pooja Ghee Lucerne Half & Half

Philadelphia Original Cream

Cheese

Daisy Sour Cream


Other Foods

(Spices & Condiments)

Pickles:

High Fat Foods


per Serving)

Medium Fat Foods


per Serving)

Low Fat Foods

(0 to Less 3 Grams)

Priya’s Garlic Priya’s Lime

Priya’s Mango Ruchi’s Cut Mango

Priya’s Mixed Vegetable Ruchi’s Red Chilli

Priya’s Ginger

Ruchi’s Ginger

Mother’s Recipe’s Mixed

Vegetable

Ruchi’s Mango Garlic

Mother’s Recipe’s Green

Chilli

Deep’s Brinjal (Aubergine)

Mother’s Recipe’s Mixed

Vegetable (South Indian

Style)

Deep’s Lime Relish


Mother’s Recipe’s Mango

(Sweet- Gujarati Style)

Deep’s Green Chilli


Ginger

Deep’s Mango (Sweet)


(Punjabi Style)

Deep’s Ginger

Deep’s Garlic

Mother’s Recipe’s Lime

(Sweet & Sour)

Chutneys:

High Fat Foods


per Serving)

Medium Fat Foods


per Serving)

Low Fat Foods

(0 to Less 3 Grams)

Mirch Masala’s Mint

Mirch Masala’s Coconut

Tamarind

Mirch Masala’s Pani-Puri

Paste


Ketchup & Sauces:

High Fat Foods


per Serving)

Medium Fat Foods


per Serving)

Low Fat Foods

(0 to Less 3 Grams)

Maggi’s Hot & Sweet

Maggi’s Masala Chilli

Maggi’s Tamarind

Maggi’s Chilli Garlic

Maggi’s Tomato

Sauce/Ketchup

Maggi’s Teekha Masala

Chings’Dark Soy

Chings’Red Chilli

Chings’Chilli Vinegar


Dips, Dressings & Jams/Jellies:

High Fat Foods


per Serving)

Medium Fat Foods


per Serving)

Low Fat Foods

(0 to Less 3 Grams)

Pesto Original Hummus Salsa

Spinach Dip Spinach Artichoke Cheese

Spread

Kraft Free Caesar Italian Salad

Dressing

Newman’s Own Ranch Salad

Dressing

Extra Virgin Olive Oil

Dressing

Eating Right Balsamic Red

Wine Fat Free Salad Dressing

Italian Dressing & Marinade Bernstein’s Cheese Fantastic

Light Salad Dressing

Creamy Poppy Seed Dressing

& Dip

Kissan’s Mixed Fruit Jam

Kissan’s Mango Jam

Kissan’s Pineapple Jam


Sodium Content of Various

Food Items Popular with

South Asians

The list of processed foods provides the amount of sodium

content per serving of the each food item


Carbohydrates

Carbohydrate is the major component of the diet and should provide 55-60% of

total calorie intake. These include foods such as breads & rotis, vegetables, beans

& lentils, milk & milk products, fruits & vegetables, snacks, sweets & desserts,

and other beverages.

Breads/ Rotis:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Whole Wheat

Pita

Whole Grain

Wheat Bread

Butter Top

Wheat Bread

Whole Wheat

Flat Bread

Deeps’s Whole

Wheat Naan

Butter Top White

Bread

Plain White

Bagel

Deeps’s Mirch

Masala’a

Tandoori Roti

Crushed Wheat

Bread

Whole Wheat

Bagel Mirch Masala’a

Chapatti

Deeps’s

Tandoori Naan

Deeps’s Bhatura

Mirch Masala’a

Onion Kulcha

Deeps’s Plain

Parantha

Deeps’s Masala

Parantha

Deeps’s Dal

Parantha

Deeps’s Aloo

Parantha

Mirch Masala’a

Gobi Parantha

Mirch Masala’a

Methi Thepla


Milk & Milk Products:

(Milk, Yogurt, Concentrated Milk, Cheeses & Ice Creams)

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Karoun’s All

Natural Yogurt

Drink With Mint

Flavor

Berkeley’s

Reduce Fat Milk

(2% Milk Fat)

Berkeley’s

Whole Milk

Berkeley’s Low

Fat Milk (1%

Milk Fat)

Berkeley’s Fat

Free Milk

Nanak’s Khoa/

Mawa

(Concentrated

Milk Solids)

Russian’s

Original Plain

Yogurt

Activia Non Fat

Yogurt (1.5%

Milk Fat)

Gopi’s Paneer

Russian’s Non

Fat Yogurt

Gopi Mango

Lassi

Berkeley’s

Original Cultured

Buttermilk

Nestle’s Sweet

Condensed Milk

Berkeley’s Low

Fat Cultured

Buttermilk

Startbucks

Frappuccino

(Low Fat)

Original Kulfi

Falooda Kulfi

Original Vanilla

Haagen Daaz

Low Fat Haagen

Daaz Frozen

Yogurt

Eating Right

Low Fat Ice

Cream Cups


Canned Fruits:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

Or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Delmonte’s

Sliced Bartlett

Pears

Delmonte’s

Mango

Delmonte’s

Pineapple

Chunks

Delmonte’s

Tropical Mixed

Fruit

Delmonte’s Red

Grapefruit

Delmonte’s

Citrus Salad

Delmonte’s

Mandarin

Orange

Delmonte’s

Mixed Berries

Delmonte’s Blue

Berries

Delmonte’s

Sugar Cane


Fruit Juice:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Odwalla’s Carrot

Juice Odwalla’s

Orange Juice

Tropicana’s

Orange Juice

(With Pulp)

Odwalla’s

Pomegranate

Limeade Juice

Tropicana’s

Orange Juice (No

Pulp)

Odwalla’s

Lemonade Juice Odwalla’s Apple

Juice

Odwalla’s

Grapefruit Juice


Smoothies:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Odwalla’s

Chocolate

Protein

Odwalla’s

Original Super

Protein With Soy

Odwalla’s

Vanilla Al’

Mango Protein

Odwalla’s

Mango Tango

Odwalla’s

Strawberry

Banana Odwalla’s

Strawberry

Protein

Odwalla’s Citrus

C

Odwalla’s

Vanilla Protein

Odwalla’s

Strawberry C

Deep’s Mango

Drink Odwalla’s

Blueberry B

Odwalla’s Pink

Poetry

Odwalla’s

Original

Superfood

Odwalla’s Red

Rhapsody


Dried Fruits:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Mango Cranberries

Pineapple Plums

Papaya Pitted Dates

Mixed Raisins Apricots

White Peaches


Vegetables:

(Canned Raw Vegetables & Canned Cooked- Ready To Eat Vegetables)

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Sliced Carrots

(Raw)

Green Beans

(Raw)

Jack Fruit (Raw) Bamboo Shoots

(Raw)

Drumstick In

Brine (Raw)

Diced Carrots &

Peas (Raw)

Mixed

Vegetables

(Raw)

Whole Leaf

Spinach (Raw)

Sweet Corn

(Raw)

Sweet Peas

(Raw)

Baby Corn

(Raw)

Jalepeno(Raw) Sliced Beats

(Raw)

Chipotle Peppers

(Raw)

SW’s Whole

Tomato (Raw)

Baigan Bharta

(Ready To Eat)

SW’s Sliced

Tomato (Raw)

Sarson Ka Saag

(Ready To Eat)

Stuffed Bell

Peppers (Ready

To Eat)

Dolma- Grape

Leaves Stuffed

With Rice

(Ready To Eat)

Patra (Ready To

Eat)


Ready to Eat Foods:

(Chocolates, Sweets & Desserts)

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Cinnamon Rolls Éclairs (Candies) Haldiram’s

Gulab Jamun Dairy Milk

(Plain Chocolate)

Deep’s Peanut

Chikki Haldiram’s

Kesar Ganderi

Dairy Milk

(Whole Nuts)

Deep’s Sesame

Chikki Haldiram’s

Kesar Rasbhari

Dairy Milk (Fruit

& Nut)

Fruit Cake Haldiram’s

Kalam Petha

Haldiram’s

Karachi Halwa

Chum Chum Haldiram’s Soan

Cake

Deep’s Rajgeera

Chikki

Haldiram’s Soan

Papdi

Deep’s Dry Fruit

Chikki

Haldiram’s

Rasgulla Deep’s Kurmura

Laddoo


Ready to Eat Foods:

(Biscuits & Cookies)

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Herb Garlic

Toast Britannia Good

Day

Kaju Pista

Cookies Butter Badam

Cookies

50-50 Maska

Chaska

Original Parle-G

Glucose Biscuits

Coconut Cookies

Monacco Chai Bites

Glazed

Buttermilk

Donuts

Digestive

Biscuits

Cream Biscuit

Marie Gold

Frosted Sugar

Cookies


Ready to Eat Foods: (Bhujia, Namkeen, Chips & Papad)

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Methi Khakhra Haldiram’s Dal

Biji

Haldiram’s Nut

Cracker (Spicy

Coated Fried

Peanuts)

Haldiram’s

Khatta Meetha

Masala Khakhra Haldiram’s Chilli

Chatak Laccha

Haldiram’s

Chana Jor Garam

Jeera Khakhra Haldiram’s

Panchrattan

Haldiram’s

Kashmiri

Mixture

Haldiram’s

Moong Dal

Haldiram’s Hara

Chiwda

Haldiram’s

Boondi

Haldiram’s Kaju

Mixture

Haldiram’s Bhel

Puri

Haldiram’s Plain

Bhujia

Haldiram’s

Bombay Mix

Haldiram’s Mint

Laccha

Haldiram’s

Methi Sev

Haldiram’s

Gujrati Mixture

Haldiram’s All


In One Mixture

Haldiram’s

Kabuli Chana

Ready to Eat Foods...CONTINUED…….. (Bhujia, Namkeen, Chips & Papad)

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Haldiram’s

Masala Moong

Dal

Haldiram’s

Samosa

Haldiram’s

Mathari

Haldiram’s

Chakoli

Haldiram’s Aloo

Bhujia

Haldiram’s

Bombay Chana

Haldiram’s

Punjabi Tadka

Haldiram’s Mini

Bhakarwadi

Haldiram’s Long

Sev

Haldiram’s

Nylon Sev

Haldiram’s

Cornflakes

Mixture

Haldiram’s Chai

Puri

Haldiram’s

Masala Potato

Chips


Deep’s Banana

Chips

Heat & Eat Convenience Packaged Foods:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Haldiram’s

Adraki Aloo Palak

Haldiram’s Aloo

Matar

Haldiram’s

Punjabi Sarson Da

Saag

Haldiram’s

Hyderabadi

Biryani

Haldiram’s

Punjabi Kadhi

Pakoda

Haldiram’s Kadai

Paneer

Haldiram’s

Navarattan Mix

Vegetable

Haldiram’s Dal

Chawal Tadka

Haldiram’s

Lajawab Bhindi

Masala

Haldiram’s

Yellow Dal Tadka

Haldiram’s Rajma

Raseela

Haldiram’s Dal

Makhni

Mtr’s

Spicy Tomato


Soup

Mtr’s

Hot & Sour Clear

Soup

Mtr’s

Tomato Rice

Heat & Eat Convenience Packaged Foods...CONTINUED……..

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Mtr’s

Mixed Vegetable

Curry

Mtr’s

Sambhar Rice

Mtr’s

Pogal

Mtr’s

Rasam Rice

Mtr’s

Kesari Bhath

Mtr’s

Peas Mushroom

Curry

Mtr’s

Avail (Mix

Vegetable Stew)


Heat & Eat Frozen Food:

(Pizza & Pasta)

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

CPK’s BBQ

Chicken Pizza

(Crispy Thin

Crust)

Five Cheese

Ravioli Pasta

CPK’s Spinach

Artichoke Pizza

(Crispy Thin

Crust)

CPK’s Sicilian

Recipe Pizza

(Crispy Thin

Crust)

CPK’s Pizza

Garlic Chicken

Pizza (Crispy

Thin Crust)

CPK’s

Margherita Pizza

(Crispy Thin

Crust)

Four Cheese

Tortellini Pasta

Asparagus &

Cheese Ravioli

Pasta

Roasted Chicken

Tortellini Pasta

Potato Parmesan


Gnocchi

Ready Mixes:

(Cook, Boil, Fry or Roast) High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Gits Dahi Vada Gits Kheer Shasta’s Home

Style

Refrigerated Idly

Batter

Gits Rabadi

Gits Upma Gits Gulab

Jamun

Shasta’s Home

Style

Refrigerated

Uttapam Batter

Gits Halwa

(Made From

China Grass)

Gits Handvo Ready To Fry/

Roast Rice Papad

Shasta’s Home

Style

Refrigerated

Adai Batter

Plain Potato

Papad

Gits Rava Dosai Shasta’s Home

Style

Refrigerated

Dosa Batter

Gits Dal Vada

Gits Rasam

Gits Uttapam

Gits Plain Dosai

Gits Vadai

Gits Khaman

Dhokla

Maggi’s Plain

Masala Noodles

Maggi’s

Manchurian

Flavor Noodles


Maggi’s Atta

Noodles

Ching’s Oriental

Tomato Soup

Ching’s Sweet

Corn Vegetable

Soup

Ching’s Hot &

Sour Soup

Ready Mixes...CONTINUED…….. (Cook, Boil, Fry or Roast)

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Ching’s Beijing

Hot Soup

Ching’s Sweet &

Sour Soup

Ching’s Mix

Vegetable Soup

Ready To Fry/

Roast Moong

Papad

Ready To Fry/

Roast Banana

Papad

Ready To Fry/

Roast Fry Mes

Ready To Fry/

Roast Sago

Papad


Other Beverages:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Regular Coca

Cola

7up

Mountain Dew Diet Coke

Coconut Water

(With Pulp)

Coconut Water

(No Pulp)


Meat & Meat Alternatives

These include lean, medium and high fat animal protein foods as well as plant

based proteins which are usually lean and medium fat proteins.

Plant Based Protein:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Lean Meat/ Meat Alternative (provides 0-3 grams of Fat per serving)

Delmonte’s

Canned Lima

Beans

Delmonte’s

Canned Fava

Beans

Light Plain Soy

Milk

Tofu Soft

(Silken)

Delmonte’s

Canned Black

Beans

Moong Wadi Light Vanilla

Soy Milk

Delmonte’s

Canned Baked

Beans

Nutrela Soy

Nuggets

Delmonte’s

Canned

Garbanzo Beans

Delmonte’s

Canned Kidney

Beans


Punjabi Wadi

Medium Fat Meat/ Meat Alternative (provides 4-7 grams of Fat per serving)

Nutrela Soy

Nuggets

Tofu (Firm)

Original Plain

Soy Milk

Tofu (Medium

Firm)

Original

Chocolate Soy

Milk

Soy Nuts

(Salted)

Animal Based Protein:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Lean Meat / Meat Alternative (provides 0-3 grams of Fat per serving)

Grilled Chicken

Breast Strips

Deli Style Honey

Ham (96% Fat

Free)

Egg Whites

Deli Style

Smoked Ham

Deli Style Oven

Roasted Turkey

(98% Fat Free)

Turkey Breast

(97% Fat Free)

Fat Free Feta

Cheese

Cooked Ham

(95% Fat Free)

Lucerne Cheddar

Cheese (75% Fat

Free)

Beef Jerky Frigo’s Light

String Cheese

(50% Less Fat

Than Original

Cheese)

Deli Style

Pastrami

Lucerne Cottage

Cheese (2% Milk


Fat)

Lucerne Cottage

Cheese (1% Milk

Fat)

Medium Fat Meat / Meat Alternative (provides 4-7 grams of Fat per serving)

Chicken Meat

Balls

Original Feta

Cheese

Precious Fresh

Mozzarella Gopi’s Paneer

Smoked Salmon Lucerne Cheddar

Cheese (50% Fat

Free)

Goat Cheese

Peppered Salmon

Animal Based Protein...CONTINUED……..

Teriyaki Salmon Lucerne Cottage

Cheese (4% Milk

Fat)

High Fat Meat / Meat Alternative (provides more than 7 grams of Fat per

serving)

Blue Crumbled

Cheese

Hand Crafted

Braided

Mozzarella

Precious Ricotta

Cheese

Parmesan Cheese Lucerne Original

Mild Cheddar

Cheese

Smoked

Mozzarella

Lucerne Mexican

Four Cheese

Blend

Beef Hot Dog Lean Turkey

Burger Patty

Turkey Meat

Balls

Beef Meat Loaf


Chicken &

Turkey Meat

Balls

Deli Style Thin

Sliced Salami

Smoked Sausage Fully Cooked

Pork-Sausage

Patties

Fully Cooked

Smoked Bacon

Slices

Fats/ Oils

(The fats and oils category includes oils, ghee, butter, nuts & seeds, creams &

cream cheese)

Unsaturated –Monounsaturated Fats:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Pistachios

(Roasted &

Salted)

Almonds (Plain

Oven Roasted) Almonds

(Original)

Unsalted Peanuts

(Roasted In

Shell) Peanuts (Plain)

Pecans

Canola Oil

Olive Oil

Peanut Oil

Sunflower Oil


Extra Virgin

Olive Oil

Unsaturated –Polyunsaturated Fats:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Walnuts

Sunflower Seeds

(Roasted &

Salted)

Sunflower Seeds

(Plain Roasted)

Original

Spreadable

Butter With

Canola Oil

Sesame Oil

Light Spreadable

Butter With

Canola Oil

Pure Vegetable

Oil

Country Crock

Butter With 51%

Vegetable Oil

Canola Oil

Country Crock

Butter With 31%

Vegetable Oil

Safflower Oil

Corn Oil


Grape seed Oil

Soybean Oil

Peanut Oil

Mazola

Vegetable Oil

With 1200 Mg

Of Omega 3

Fatty Acid

Sunflower Oil

Unsaturated –Saturated Fats:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Whipped Butter Lucerne Half &

Half

Amul Ghee

Philadelphia

Cream Cheese

(1/3 Less Fat

Than Original)

Pooja Ghee

Philadelphia

Original Cream

Cheese

Lucerne Whip

Cream

Daisy Sour

Cream


Other Foods

(Spices & Condiments)

Pickles:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Priya’s Garlic Priya’s Lime

Priya’s Mango Deep’s Mango

(Sweet)

Priya’s Mixed

Vegetable

Mother’s

Recipe’s

Mango (Punjabi

Style)

Priya’s Ginger

Ruchi’s Cut

Mango


Ruchi’s

Red Chilli

Ruchi’s Ginger

Ruchi’s Mango

Garlic

Deep’s Brinjal

(Aubergine)

Deep’s Lime

Relish

Deep’s Green

Chilli

Deep’s Ginger

Deep’s Garlic

Mother’s

Recipe’s Mixed

Vegetable

Mother’s

Recipe’s Green

Chilli

Pickles...CONTINUED……..

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Mother’s

Recipe’s Mixed

Vegetable (South

Indian Style)

Mother’s

Recipe’s Mango

(Sweet- Gujarati

Style)

Mother’s

Recipe’s Lime

(Sweet & Sour)

Mother’s

Recipe’s Mango

Ginger


Chutneys:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Mirch Masala’s

Mint

Mirch Masala’s

Coconut

Tamarind

Mirch Masala’s

Pani-Puri Paste


Ketchup & Sauces:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Chings’ Dark

Soy

Maggi’s Hot &

Sweet

Chings’ Red

Chilli

Chings’ Chilli

Vinegar

Maggi’s Masala

Chilli

Maggi’s

Tamarind

Maggi’s Chilli

Garlic

Maggi’s Tomato

Sauce/Ketchup

Maggi’s Teekha

Masala


Dips, Dressings & Jams/Jellies:

High Sodium

(300 milligrams

or more per

serving)

Medium

Sodium

(299-141

milligrams per

serving)

Low

(140 milligrams

or less per

serving)

Very Low

(35 milligrams

or less per

serving)

Sodium Free

(5 milligrams or

less per serving)

Pesto Salsa

Spinach Dip Kissan’s Mixed

Fruit Jam

Light Ranch Italian Dressing

& Marinade Original

Hummus

Kissan’s Mango

Jam

Extra Virgin

Olive Oil

Dressing

Eating Right

Balsamic Red

Wine Fat Free

Salad Dressing

Spinach

Artichoke

Cheese Spread

Kissan’s

Pineapple Jam

Creamy Poppy

Seed Dressing &

Dip

Newman’s Own

Ranch Salad

Dressing

Kraft Free

Caesar Italian


Salad Dressing

Bernstein’s

Cheese Fantastic

Light Salad

Dressing

Sample Recipes

Baked Fish

Recipe Facts

Serves: 2.0

Preparation Time: 30 minute(s)

Cooking Time: 15 minute(s)

Nutrition Facts

Serving Size: 2 pc (240 grams)

Amount Per Serving

Calories: 131.8

Fat Calories: 24.5

% Daily Value*

Total Fat 2.8 grams 4%

Saturated Fat 0.3 grams 1%

Cholesterol 12.8 milligrams 4%

Sodium 90.2 milligrams 4%


Ingredients:

2 oz, boneless Tuna, yellow fin, raw

1 cup, sliced Onions, raw

1 tsp Curry Powder

1/16 tsp Salt, table

1 pepper Peppers, hot chili, green, raw

1 cup Lemon juice, raw

1 tbsp Garlic Powder

1/4 cup Coriander (cilantro) leaves, raw

1 tsp Vegetable oil, canola

Cooking Directions:

Cut fish to half inch thick slices

Prepare marinate for fish by mixing oil, lemon juice, salt, garlic powder and curry

powder

Brush the marinate on the fish slices and leave it for half an hour

Meanwhile, preheat oven to 350 °F.

After half an hour prepare fish to be baked by spreading onion slices and whole green

chilies on top of fish slices.

Bake for 15 minutes or until fish is flaky.

Garnish with chopped coriander leaves and serve hot in lunch or dinner

Baked Mathri (Snack)

Total Carbohydrate 22.2 grams 7%

Dietary Fiber 2.4 grams 10%

Sugars 7.6 grams

Protein 8.9 grams 18%

*Percent Daily Values are based on a 2,000 calorie

diet. Your daily values may be higher or lower

depending on your caloric needs.

Recipe Facts

Serves: 4.0



Nutrition Facts

Serving Size: 2 (9 grams)


Ingredients:

2 oz Whole Grain Wheat Flour


1/16 tsp salt, table

Cooking Directions:

Preheat oven to 320°F

Mix all the ingredients and

make a dough using little water

Divide the dough into 8 equal

portions and roll them in 2 inch

diameter

Lay them onto the baking sheet/

pan, greased with spray oil

Spray oil onto the mathris to prevent them from drying

Bake them at 320°F for 7-8 minutes.

After they are little cooked and slightly brown in color, flip them over and bake them for

another 5-7 minutes at 400°F

Take them out of the oven and let them cool

Eat right away with tea or coffee or save them for later in a air tight container

Nutritious Vegetable Pancake (Main course)

Amount Per Serving

Calories: 35.4

Fat Calories: 11.1

% Daily Value*



Cholesterol 0 milligrams 0%




Sugars 0.2 grams

Protein 1 gram 2%





Ingredients:

1/8 cup Rice, white, long-grain,

regular, raw, enriched

1/16 cup Black Beans, raw

1/16 cup Chickpeas, Garbanzo Beans,

Bengal Gram, raw

1/16 cup Mung Beans, raw

1/16 cup Semolina, enriched

1/16 tsp Ginger root, raw

1/4 pepper Jalapeno Peppers, raw


1 serving(s) PAM Original (Cooking

Spray)


1/4 cup, chopped Cabbage, raw

1/4 cup, chopped Carrots, raw

1/4 cup, chopped Onions, raw

1/4 cup, chopped Green Bell or Sweet

Peppers, raw

Cooking Directions:

Soak rice and all the lentils/

dals for 4-5 hours

Grind the soaked rice and dal using little water to a fine batter

Add semolina to the batter and soak them over night

Right before making them into pancakes add salt and ginger-chili paste

Finely chop all the vegetables and add them to the batter.

Add oil to the batter

Add water if required to easily pour the batter on the pan with ladle

Cook using spray oil on both the sides until crisp and brown in color

Serve hot with low salt chutney or yogurt

Soy Tikki/ Patty (Snack)

Recipe Facts

Serves: 4.0



Nutrition Facts

Serving Size: 1 (54 grams)

Amount Per Serving

Calories: 94.3

Fat Calories: 23.2

% Daily Value*







Sugars 1.9 grams






Ingredients:

1/2 cup Spinach, raw

1 tsp Coriander Seed

1 tsp Ginger

1 pepper Peppers, hot chili, green, raw

1 tsp Garlic, raw

1 ounce(s) Potatoes




Spray)

1 tbsp Soy Flour, low-fat

Cooking Directions:

Boil potato, make ginger garlic

paste and finely chop green

chili

Mix all the ingredients together

in a bowl and make a round

tikki

Heat a pan and cook tikki using

spray oil on both the sides

Cook until tikki is crisp, brown in color and well done.

Serve hot with Chutney or make tikki chat and serve

Recipe Facts

Serves: 1.0



Nutrition Facts

Serving Size: 1 1 (109 grams)

Amount Per Serving

Calories: 129.1

Fat Calories: 50

% Daily Value*







Sugars 4.1 grams






Spicy Cauliflower (Main course)

Ingredients:

1 cup Cauliflower, raw

1 tsp Ginger

1 tsp Garlic, raw

1 tsp Olive Oil


1/16 tsp Turmeric

1/8 tsp Pepper, red or cayenne


Spray)

2 tsp Lemon juice, raw

Cooking Directions:

Wash and cut cauliflower

florets

Steam cook the florets in

microwave for 3 minutes

Let them cool, meanwhile

prepare ginger garlic paste

Mix all the ingredients and coat

cauliflower florets to the spice

mixture and leave it for 2 hours

Heat grill oven and roast it at 400 °F for 15 min and serve hot with chutney as starter or

the main course.

Recipe Facts

Serves: 1.0



Nutrition Facts

Serving Size: 1 1/2 cup (120 grams)

Amount Per Serving

Calories: 78.8

Fat Calories: 42

% Daily Value*







Sugars 2.7 grams






One-Day Sample Meal Pattern & Sample Menu for North

Indian (Vegetarian)

Meals Measure Sample menu

Breakfast 2 pieces

1/4 cup

Paneer Parantha

Tea, without sugar

(made with non fat milk)

Snack 1 small Apple

Lunch 2 in no:

1 cup, cooked

1 cup, cooked

1/2 cup

Chapatti (without ghee,

butter or any oil)

Rajmah Curry

Mix vegetable

(Cauliflower & carrot)

Yogurt plain

Snack 1/4 cup

2 piece

Tea, without sugar


Whole wheat Marie

biscuit

Dinner 1 in no:

1/3 cup

1 cup, cooked

1 cup, cooked

Chapatti

Brown rice, cooked

Plain Yellow dal

Okra(Bhindi) & onion

cooked in yogurt

Snacks 2 in no: Tangerines, small

Nutrition Facts

Total Calories 1794.4Kcal

Total Fat 59.7g

Saturated Fat 7.3g

Monounsaturated

Fat

30.5 g

Polyunsaturated

Fat

17.3g

Omega-3 Fatty

Acids

4.39g

Cholesterol 11.8 mg

Sodium 1126 mg

Total

Carbohydrate

250.8 g

Dietary Fiber 32.3g

Sugars 70.7 g

Protein 85.1 g


One-Day Sample Meal Pattern & Sample Menu for North

Indian (Non-Vegetarian)


Breakfast 1 cup, cooked

2 slices

2/3 tsp

1/4 cup

Scrambled eggs (egg

whites only) with

vegetables (onion, carrot,

spinach & tomato)

Whole wheat bread,

toasted, plain

Margarine (vegetable oil

based)

Tea, without sugar (made

with non fat milk)

Snack ½ cup Fruit Salad

Lunch 2 in no:

1 cup, cooked

1 cup, cooked

2/3 cup

Chapatti (without ghee,

butter or any oil)

Spicy Chole Curry

Turai or Lauki vegetable

Yogurt, nonfat, plain

Snack 1/4 cup

2 piece

Tea, without sugar (made

with non fat milk)

Khari Biscuit

Dinner 1 in no:

1/3 cup

1 cup

1 cup, cooked

1 cup, cooked

Chapati

Brown rice, cooked

Kadhi

Bhaji (Mustard greens)

Chicken curry

Snacks ½ cup Sorbet (Peach)


One-Day Sample Meal Pattern &

Sample Menu for South Indian

(Vegetarian)


Breakfast 2 pieces

1Tbsp

1/4 cup

3/4 cup

Steamed Adai

Tomato Chutney

Filter Coffee without

sugar (made with non fat

milk)

Blackberries

Snack 1/3 cup Sprouted Moong beans,

stir fried

Lunch 4 in no:

1 cup, cooked

1 Tbsp

2 cup, raw

Steamed Idlis

Sambhar (with

vegetables)

Powder chutney

Green Salad (Salad

leaves)

Snack 1 cup Plain Yogurt (non fat)

Dinner 1 ½ cup, cooked

½ cup, cooked

1 cup

Vegetable Khichdi

(using brown rice,

moong dal & vegetables)

Eggplant vegetable,

roasted

Cucumber Raita

Snacks 1 cup Papaya Shake (made

Nutrition Facts

Total Calories 1869Kcal

Total Fat 55.7g

Saturated Fat 9.5g

Monounsaturated

Fat

24.7 g

Polyunsaturated

Fat

16.2g

Omega-3 Fatty

Acids

2.7g

Cholesterol 101.3mg

Sodium 1709.9mg

Total

Carbohydrate

266 g

Dietary Fiber 26g

Sugars 91.5 g

Protein 88.7 g

Nutrition Facts


Total Fat 45.5g

Saturated Fat 10.9g

Monounsaturated

Fat

17.1 g

Polyunsaturated

Fat

10.96g

Omega-3 Fatty

Acids

2.1g

Cholesterol 36.5mg

Sodium 1007.7mg

Total

Carbohydrate

268.4 g

Dietary Fiber 46.8g

Sugars 38.7 g

Protein 91.5 g


with non fat milk)

One-Day Sample Meal Pattern & Sample Menu for South Indian

(Non-Vegetarian)


Breakfast 4 Idlis & 1 cup,

cooked

vegetables

1/4 cup

Idlis, stir fried with

vegetables (onion &

green bell pepper)

Tea, without sugar


Snack 1 cup

Watermelon, diced

Lunch 2/3 cup, cooked

1 cup, cooked

½ cup, cooked

1 cup, chopped

Brown rice, cooked

Chicken chittinad

(cooked with tomato)

Cauliflower & potato

vegetable, stir fried

Cucumber salad

Snack 1/4 cup

1Tbsp

Filter Coffee without

sugar (made with non fat

milk)

Baked banana chips

Dinner 2 in no:

2/3 cup

Vegetable Uttapam

Yogurt chutney (nonfat)

Snacks 1 piece Banana, extra small

Nutrition Facts


Total Fat 50.6g

Saturated Fat 9.9g

Monounsaturated

Fat

25.7 g

Polyunsaturated

Fat

11.5g

Omega-3 Fatty

Acids

2.9g

Cholesterol 63mg

Phytosterols 99mg

Sodium 870 mg

Total

Carbohydrate

255 g

Dietary Fiber 24.7g

Sugars 73 g

Protein 78.5 g

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