Smart calorie-conversion tips to help you keep fit

A successful weight loss programme involves both, eating the right portions and exercising regularly. The idea is to either cut down on, or burn off, all calories in excess over and above your average daily requirement of 2,000 calories.

One way to do this is by choosing and switching over to low calories -- in other words, healthier food options than what you regularly consume. Read the tips provided by expert nutritionists on the following pages on how you can achieve this.

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A burger is a popular snack choice whether you are doing late night shifts at work or just hanging out with friends. One burger, along with the mayonnaise and stuffing, equals to 300 calories. A plate of 2 dry khakras, which is equally tasty, yet low on calories, measures only up to 75 calories. This popular Gujarati snack is thus a good switch over high-cal burgers.

-- Richa Anand, registered dietician, Hiranandani Hospital

Indian platters are always tasty and not-to-forget, calorie-rich. Samosas are a popular Indian snack and enjoying them with your evening tea is a delight. However, two samosas count up to 740 calories -- which can be burned by an hour and a half of running. Running keeps you healthy and fit and also helps you burn the piled up calories faster.

-- Vinata Shetty, fitness expert, Reebok University

Aloo parathas with ghee might sound like a yummy breakfast for Sunday but they measure up to 390 calories. You can switch these calorie rich parathas with healthy palak methi parathas (295 calories). These will have the health benefits of spinach (rich in magnesium and iron). And you can prepare the methi parathas with less oil or without oil. They will be equally tasty.

-- Stanulet Pinto, registered dietician, Hiranandani Hospital

The day's meeting has just ended and you are already fighting hunger pangs. Instead of having the traditional South Indian snack, masala dosa with coconut chutney and sambhar, have a whole wheat sandwich. The sandwich with a filling of paneer and vegetables, constituting just about 150 calories, will be as tummy filling as the 350 calorie masala dosa with chutney and sambhar.

-- Richa Anand, registered dietician, Hiranandani Hospital

A plate of noodles is about 300 calories. While this is a suitable snack option, you can instead have a bowl of corn and sprout bhel for your evening snacks. Sprout bhel constitutes mixed legumes and vegetables like onion, carrots, cucumber and tomatoes. This meal is rich in protein and can keep you full for a longer time.

-- Stanulet Pinto, registered dietician, Hiranandani Hospital

The typical menu for an Indian lunch is a serving of rice and dal. Rice is rich in carbohydrates and can contribute up to about 415 calories. Carbohydrates, while necessary, can also trigger weight gain, especially if you remain physically inactive during the day. An hour of jogging can help you to burn off these calories.

-- Vinata Shetty, fitness expert, Reebok University