Control - Sugar / Oil / Salt in your daily intake

Guidelines as per National Institute of Nutrition (NIN), Indian Council of Medical Research (ICMR), Hyderabad, 2011 and National Health Services, UK, 2018.

Sugar
Oil
Salt
Male - 352320 Calories/day
4
5
1
Female - 32 1900 Calories/day
4
4
1
Girl - 2 1060 Calories/day
3
5
0 - 0.5
Boy - 112190 Calories/day
6
7
1

Disclaimer :
**1 Spoon () =1 teaspoon (approx 5gm/ml)
**All information on products below are estimates and not meant to be a representation of any brand or product available in the market

Junk Food Tracker

Biscuits

Mainly sugar, oils/fat (unhealthy) and grains (mostly maida). Biscuits are generally empty calories (calories with no nutrition)

Biscuits Name Suger Oil Salt View

Soan Papdi
2 1-1.5 NA

Peda
1-1.5 0.5 NA

Milk Cake
3-4 2-3 NA

Jalebi
2-3 0.5-1 NA

Kaju/Badam Katli
1 0.5 NA

Besan Ladoo
2-3 1.5-2 NA

Motichoor Ladoo
2-3 1.5-2 NA

Gulab Jamun
3-4 0.5-1 NA

Rasgulla
2-3 0.5-1 NA

Besan Ladoo
2-3 0-0.5 NA

Glucose energy drink 300ml
5-7 NA NA

Instant powder drink 300ml
3-5 NA NA

Coloured fizzy drinks
6-8 NA NA

Colas 300ml
6-7 NA NA

Coconut water fresh 300ml
2 NA NA

Coconut water packaged 300ml
2-4 NA NA

Fresh vegetable juice per 200ml
1-2.5 NA NA

Squash drink per 200ml
5-7 NA NA

Vegetable juice per 200ml
3-4 NA NA

Fresh fruit juice per 200ml
2-5 NA NA

Fruit juice cold pressed per 200ml
3-5 NA NA

Fruit juice no added sugar per 200ml
4-6 NA NA

Fruit juice with added sugar per 200ml
4-7 NA NA

Gems per 10gm
1.5-2 0-0.5 NA

Bar large 50gm
5.5-6 1.5-2 NA

Bar small 25gm
2.5-3 0.5-1 NA

Wafer 10gm
0.5-1 0.5-1 NA

Milk dark 25gm
1.5-2 1.5-2 NA

Milk small dark 10gm
0.5-1 0.5-1 NA

Milk 25gm
2-3 1-1.5 NA

Milk small 10gm
1-1.5 0.5-1 NA

4 Cream rich
4.5-5 2.5-3 0-0.5

4 Cream
2-3 1.5-2 0-0.5

4 Plain cookies
1-1.5 1-1.5 NA

4 Digestives
1-1.5 1-1.5 NA

4 Marie
0.5-1 0.5-1 NA

4 Glucose
0.5-1 0.5-1 NA

4 Rusks
2-2.5 0.5-1 NA

Chocolates

Mostly Sugar, Milk Solids and Cocoa butter. Has some Protein, but still an unhealthy option. Consume a small size to limit sugar intake. 

Chocolates Name Suger Oil Salt View












Indian Sweets - Mithai

Many Mithai are mik & ghee based and are nutritious. They however have can have high sugar / are fried. Market products were found to have maida added

Indian Sweets - Mithai Name Suger Oil Salt View

Juices

Juices are a high source of added sugar & fruit sugar. If you like juices make them fresh. Vegetable juices are better than fruit juices. 

Juices Name Suger Oil Salt View

Soft & Energy drinks

Give quick energy but also load you with high sugars. Varying opinions on the long term health impact of sugar-free options

Soft & Energy drinks Name Suger Oil Salt View