How heavy is your Onam sadya? Here is an easy way to track calories

The season of lavish Onam sadyas is here, and it's not a time one feels like compromising on feasting, regardless of how heavy a meal can be. These days, Malayalis have Onam sadya on multiple days - thanks to celebrations held in offices, local clubs, gyms, friends' groups and many such gatherings. In such a scenario, a person can easily consume more than 1,600 calories in a single meal across multiple days if they eat all the items on the banana leaf! In that case, how do you track your calories effectively? We've got you covered!

Onmanorama's Onam sadya calorie calculator
Click on Onmanorama's sadya calorie calculator to decode the calories on your banana leaf. Pick the dishes of your choice, add or delete them, enter your name and click on 'Calculate the calories in your sadya' for results. If your sadya is within a range of 1,000 to 1,2000 calories, it is a portion-controlled, nutritionally balanced sadya and falls in the 'Green' range.

If your calorie count is between 1,200 and 1,600 calories, it is a traditionally served standard sadya and represents a calorie-dense single meal. However, it still needs some adjustments to be a healthy meal and would come under the 'Orange' category. If your sadya has over 1,600 calories on your banana leaf, it's a lavish sadya with an extremely high calorie count for a single meal and comes in the 'Red' category.

The calories needed per day
An average adult man requires around 1,800 to 2,000 calories daily, while a woman needs about 1,800 calories. Those engaged in heavy manual labour need slightly more. However, modern lifestyles often lack sufficient physical activity. With walking and manual work taking a back seat, the excess energy we consume is stored in the body as fat. Over time, this calorie surplus contributes to weight gain and increases the risk of chronic conditions such as type 2 diabetes and heart diseases. The golden rule of nutrition is simple: utilise the energy you consume daily.

How to navigate the Onam feast mindfully
As the festive air of Onam takes over, the grand feast—sadhya—becomes the centre of celebrations. While avoiding the feast is out of the question, knowing the calorie distribution of the dishes on your plantain leaf can help you choose mindfully. Here is a comprehensive calorie breakdown of a traditional Kerala sadya:

• Upperi (banana chips) - 4 pieces: 50 cal
• Sarkara varatti (jaggery-coated banana chips) - 4 pieces: 100 cal
• Banana (Njalippoovan or Palayankodan) - 1: 50 cal
• Thoran (cabbage or carrot) - 3 tbsp: 70 cal
• Inji curry (ginger-tamarind pickle) - 1 tbsp: 70 cal
• Pickle (lemon or mango) - 1 tsp: 20 cal
• Pachadi - 1 tbsp: 60 cal
• Kichadi - 2 tbsp: 50 cal
• Kootu curry - 2 tbsp: 100 cal
• Avial - 1 cup: 150 cal
• Olan - 2 tbsp: 80 cal
• Rice (Kerala matta or red rice) - 1.5 cups: 260 cal
• Parippu (lentil curry) - 1 cup: 60 cal
• Ghee - 1 tsp: 45 cal
• Pappadam - 2 pieces: 120 cal
• Sambar - 1 cup: 60 cal
• Kalan - 0.5 cup: 40 kcal
• Rasam - 1 cup: 30 cal
• Pal payasam (milk dessert) - 1 cup: 200 cal
• Sarkara payasam (jaggery dessert) - 1 cup: 220 cal
• Moru (seasoned buttermilk) - 1 cup: 35 cal

By understanding these portions, you can relish your Onam treats without compromising your fitness goals. Balancing your plate with plenty of vegetables, opting for lighter payasams, and scheduling a brisk walk after your meal can keep your health on track during the festive season.
(Information courtesy: Sujitha Abraham, retired senior dietitian, Medical College, Kottayam)