Paʻi ʻia e Andres Rodriguez 123 (RF) 
Hoʻokumu pinepine ka naʻaupō i nā iniha a me nā kilo ma kou pūhaka. Inā ʻike ʻoe i kāu mea e ʻai ai a pehea e hoʻohui ai i kāu helu calorie a me ka meaʻai, e ʻai maoli ʻoe me ka naʻauao. E hoʻomanaʻo: hoʻokahi teaspoon o ke kō holoʻokoʻa ke kaumaha o 2 grams, hāʻawi iā ʻoe i 8 kilocalories o ka ikehu a me 2 grams o ka carbohydrate. Hoʻokahi ʻāpana kaju katli e hāʻawi iā ʻoe i 120 Kilocalories e like me ka hapaha o ka ikehu ʻai hoʻokahi. Pīhoihoi, ʻaʻole anei?
ʻO Neesha Maria Bukht ka mea ʻai meaʻai kikoʻī i ka ʻike calorie o nā mea ʻono maʻamau ma India
2 ʻāpana Gujia 300 calories
2 ʻāpana Gulab Jamun 350 calories
1 bola Halwa (rawa) 181 kalo
1 bola halwa (sohan halwa) 399 calories
3-4 ʻāpana Jalebi 494 calories
1 bola Kheer (laiki) 247 calories
2 ʻāpana Sandesh 80 calories
2 ʻāpana Patisa- 280 calories
2 mau ʻāpana Rasmalai- 320 calories
2 ʻāpana Khoya Burfi - 300 calories
2 ʻāpana Cocobut burfi- 387 calories
2'āpana Ghia burfi - 332 calories
2 ʻāpana Kaju burfi - 320 calories
2 ʻāpana Chocolate burfi-240 calories
50 gm Chenna murki- 260 calories
2 ʻāpana Milkcake - 450 calories
2 mau ʻāpana Besan sideos- 340 calories
2 ʻāpana Boondi ladoo- 410 calories
2 mau ʻāpana Rasgulla - 300 calories
ʻO ka helu calorie o nā nati
½ kīʻaha Almond-400 calories
½ kīʻaha Kaju- 392 calories
½ kīʻaha Pistachios- 320 calories
½ kīʻaha Walnuts- 450 calories
100 gm Khajur (hou) - 140 calories
ʻO ke ala maʻalahi loa e ʻai i nā mea ʻono liʻiliʻi, ʻo ia ka ʻoki ʻana iā lākou i ʻāpana liʻiliʻi a hāʻawi i nā pahu momona keu. Eia kekahi, e hōʻoia ʻaʻole ʻoe e hele i kahi hui a i ʻole pooja me ka huhū; e ʻai i ka ʻai māmā – hua a me dahi, sopa, salakeke a nati paha, ma mua o kou puka ʻana i waho. E hōʻoia kēia ʻaʻole ʻoe e ʻai nui i ka meaʻai momona i hāʻawi ʻia ma laila.
E hoʻomalu i ke kahe o ka waiʻona
1. Pono ʻoe e makaʻala i kēlā mau calorie ʻona.
ʻO hoʻokahi pint o ka pia ka like o ka calorie o ka ʻai nui. E hōʻalo i nā mea inu calorie kiʻekiʻe e like me ka cocktails, ka pia, nā waina a me nā mea inu aerated. E hoʻopili i ka soda lemon, ka spritzer waina keʻokeʻo, a me ka pia māmā.
2. E hana i kāu inu mua ʻaʻole ʻona.
3. E hahai i kekahi mea inu ʻona me ka wai ʻona ʻole, e like me ka wai a i ʻole ka wai ʻalani hou.
E koho me ka noʻonoʻo a ʻaʻole e waiho ʻia nā ʻoliʻoli iā ʻoe i ka nānā ʻana a me ka ʻeha.
