Some general health guidelines:-

  1. Eat a balanced diet: A balanced diet includes a variety of whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Try to limit processed and junk foods as much as possible.

  2. Stay hydrated: Drink plenty of water throughout the day to keep your body hydrated. Limit sugary drinks and alcohol.

  3. Exercise regularly: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Incorporate strength training exercises at least 2-3 times per week.

  4. Get enough sleep: Aim for 7-8 hours of sleep per night to help your body rest and recharge.

  5. Manage stress: Find healthy ways to manage stress such as meditation, yoga, or talking with a trusted friend or professional.

  6. Limit alcohol and tobacco: If you choose to drink alcohol, do so in moderation. Avoid smoking and limit exposure to secondhand smoke.

  7. Stay up to date with healthcare: Schedule regular check-ups with your healthcare provider, and follow their recommendations for preventative care and screenings.

Remember, everyone's health needs are different, so it's important to work with your healthcare provider to develop a personalized health plan that meets your individual needs.

Vegetarian health guide :- 


 Fruits:- generally contain a lower amount of protein and fat compared to other food groups, but here is a calorie chart with some common fruits and their protein and fat content.

 Calories, proteins & fat chart for Fruits :-

Fruit

Calories

Protein (g)

Fat (g)

Apple (medium, 182g)

95

0.5

0.3

Banana (medium, 118g)

105

1.3

0.4

Blueberries (1 cup, 148g)

84

1.1

0.5

Grapes (1 cup, 151g)

104

1.1

0.2

Kiwi (1 medium, 76g)

46

0.9

0.4

Orange (medium, 154g)

80

1.6

0.2

Peach (medium, 147g)

60

1.4

0.4

Strawberries (1 cup, 150g)

49

1

0.5

Avocado (medium, 5 oz)

250

3

23
  

Milk products:- refer to a variety of food items made from milk, such as cheese, yogurt, butter, and cream. Here is a rough estimate of the calorie chart with proteins and fat in 3.5 oz (100g) servings of some common milk products.

 Calories, proteins & fat chart for Milk & Milk product :- 

Milk/Milk Product

Calories

Protein (g)

Fat (g)

Whole Milk (1 cup, 244g)

149

8

8

Skim Milk (1 cup, 245g)

83

8

0.2

Soy Milk (1 cup, 243g)

105

7

4

Greek Yogurt, Plain (6 oz)

100

18

0

Cheddar Cheese (1 oz)

115

7

9

Cottage Cheese, 1% fat (1 cup)

163

28

2.3

Butter (1 tbsp, 14g)

102

0

12

Almond Milk (1 cup, 243g)

39

1

3
 

Cereals:- are a popular breakfast food that can provide energy, fiber, vitamins, and minerals. Here is a rough estimate of the calorie chart with proteins and fat in 1 cup (30g) servings of some common cereals.

 Calories, proteins & fat chart for Cereals :-

Cereal Type

Calories

Protein (g)

Fat (g)

Cheerios (1 cup, 28g)

100

3

2

Corn Flakes (1 cup, 28g)

100

2

0

Special K (1 cup, 31g)

120

6

0.5

Granola (1/4 cup, 28g)

120

3

4.5

Raisin Bran (1 cup, 59g)

190

4

1

Oatmeal (1/2 cup, 40g)

150

5

2.5

Multi-grain (1 cup, 50g)

160

5

2

Chapatti (1 medium 6-inch)

71

3

0.4

Rice coocked (25 gm)

32

0.6

0.05
 

Vegetables:- are an important part of a healthy and balanced diet, providing a variety of vitamins, minerals, and fiber. Here is a rough estimate of the calorie chart with proteins and fat in 1 cup (150g) servings of some common vegetables.

Calories, proteins & fat chart for Vegetables :-

Vegetable

Calories

Protein (g)

Fat (g)

Broccoli (1 cup, chopped)

55

4.3

0.6

Carrots (1 cup, chopped)

52

1.2

0.3

Cauliflower (1 cup, chopped)

27

2.1

0.3

Spinach (1 cup, cooked)

41

5.4

0.5

Sweet Potato (1 medium, 114g)

103

2.3

0.2

Tomatoes (1 medium, 123g)

22

1

0.2

Bell Peppers (1 medium, 119g)

24

1

0.2

Cucumber (1/2 medium, 119g)

8

0.3

0.1

Black Beans, cooked (1 cup, 172g)

227

15

1.1

Baked Potato (medium, 173g)

161

4

0.2

Vegetable Stir-Fry (1 cup)

120

4

4.5
  

Dry fruits:- are a great source of vitamins, minerals, fiber, and healthy fats. Here is a rough estimate of the calorie chart with proteins and fat in a 1/4 cup (30g) serving of some common dry fruits.

Calories, proteins & fat chart for Dry Fruits :-

Dry Fruit

Calories

Protein (g)

Fat (g)

Almonds (1 oz, 28g)

160

6

14

Cashews (1 oz, 28g)

155

5

12

Walnuts (1 oz, 28g)

185

4

18

Pistachios (1 oz, 28g)

160

6

13

Dates (1 oz, 28g)

65

0.8

0.2

Raisins (1 oz, 28g)

85

1

0.2

Apricots, dried (1 oz, 28g)

70

1

0.3

Prunes (1 oz, 28g)

70

0.7

0.2
 

Junk food:- is often high in calories, unhealthy fats, and low in protein, fiber, vitamins, and minerals. Here is a calorie chart with proteins and fats for some common junk foods.

 Calories, proteins & fat chart for Junk/Fast foods :-

Junk/Fast food

Calories

Protein (g)

Fat (g)

French Fries (medium, 117g)

365

3.4

17.5

Hamburger (single patty, 113g)

250

12.5

9.6

Cheese Pizza (1 slice, 107g)

285

12.5

10.5

Hot Dog ( 1 frank, 57g)

150

6

13

Potato Chips (1 oz, 28g)

152

2

10

Soda (12 fl oz, 355ml)

150

0

0

Big Mac (1 sandwich, 219g)

540

25

28

Whopper (1 sandwich, 290g)

660

28

40

Samosa (1 piece, 80g)

160

4

10

Aloo Tikki (1 piece, 100g)

150

2

10

Pani Puri (1 serving, 25g)

20

0

1

Chole Bhature (1 serving, 300g)

600

20

20

Pakoras (1 piece, 30g)

100

2.2

6.3

Onion Rings (1 serving, 100g)

416

4.9

24.5
  

Sweet dishes:- can be high in calories, sugar, and fat, and often low in protein, fiber, vitamins, and minerals. Here is a calorie chart with proteins and fats for some common sweet dishes.

 Calories, proteins & fat chart for Sweet dish :-

Sweet Dish

Calories

Protein (g)

Fat (g)

Chocolate Cake (1 slice, 100g)

350

4

20

Apple Pie (1 slice, 100g)

290

2

13

Cheesecake (1 slice, 100g)

400

6

25

Gulab Jamun (1 piece, 25g)

125

1

5

Rasgulla (1 piece, 50g)

80

1

0.5

Kheer (1 serving, 150g)

200

5

6

Ice Cream (1 scoop, 70g)

150

2

10

Chocolate Bar (1.55 oz, 44g)

210

2

12

Rasmalai (2 pieces, 50g)

280

6.6

16.2

Jalebi (2 pieces, 30g)

220

1.2

5.5

Brownie (1 piece, 2" square)

113

1

6
  

Beverages:- can vary widely in their calorie content, protein, and fat content. Here is a calorie chart with proteins and fats for some common beverages-

 Calories, proteins & fat chart for Beverages :-

Beverage

Calories

Protein (g)

Fat (g)

Orange Juice (1 cup, 248g)

112

2

0.5

Coca-Cola (1 can, 12 oz)

140

0

0

Sweet Tea (1 cup, 240g)

91

0

0

Coffee with cream (8 oz)

52

0.6

3.5

Beer (12 oz, 355g)

153

1.6

0

Apple Juice (1 cup, 240 ml)

114

0.2

0.2

Green Tea (1 cup, 240 ml)

2

0.2

0

Protein Shake (1 scoop, 30g)

120

24

1

Non-vegetarian health guide :- 

The calorie count, protein content, and fat content in non-vegetarian foods can vary widely depending on the type of meat and cooking method. Here is a rough estimate of the calorie chart with proteins and fat in a 3.5 oz (100g) serving of some common non-vegetarian foods.
 
 Calories, proteins & fat chart for Meat :-
 

Meat

Calories

Protein (g)

Fat (g)

Chicken breast (skinless, 3 oz)

140

26

3.5

Salmon (wild, 3 oz)

120

22

4.5

Tuna (light, canned in water)

70

16

0.5

Egg (large, boiled)

70

6

5

Chicken Thigh (skinless)

209

26

11

Chicken Wing (no skin)

203

27

9.6

Shrimp (cooked)

99

24

0.3
 
Non-veg junk food refers to fast food items that contain animal products, such as meat or dairy. Examples of non-veg junk food include burgers, chicken nuggets, hot dogs, pizza, and fried chicken. While these types of foods can be enjoyable to eat on occasion, they are generally high in calories, saturated fat, sodium, and other unhealthy ingredients. Regular consumption of non-veg junk food can contribute to weight gain, heart disease, and other health problems. It's important to balance your diet with plenty of fruits, vegetables, whole grains, and lean proteins, and limit your intake of junk food, whether it's veg or non-veg.
 
 Calories, proteins & fat chart for Non-veg junk food :-
 

Junk/Fast food

Calories

Protein (g)

Fat (g)

Grilled Chicken Sandwich (1 sandwich, 226g)

360

29

7

McChicken Sandwich (1 sandwich, 143g)

400

14

22

Chicken Nuggets (6 pieces, 82g)

270

14

17

Chicken Shawarma (1 serving, 200g)

600

30

30

Fried Chicken (1 piece, 110g)

309

28.3

20.2

Fried Fish (1 serving, 100g)

232

17.8

16.1

Fried Calamari (1 serving, 100g)

201

15.6

12.1

Chicken Biryani (1 serving)

450

20

18

Mutton Biryani (1 serving)

600

27

24
 

  Please note that these are only estimates and the actual values may differ depending on the brand and variety.