Fibre and Protein rich Indian foods ?

Fiber
It's well known that fibre rich foods fight heart diseases, helps reducing weight and now a new study shows that your waistline reduces too. I was wondering what are the best Fibre rich Indian foods we can have. What do you all think, the best in the list are ?

Oatmeal is first thing which comes to my head.

Protein

This component of food is available to Indians through beans, legumes, lentils. Recommended levels are 80gms of protein per day. I don't think Indians get so much protein just through their diets.The advantage of Protein and Fiber are that they fill your tummy faster, increase metabolism, help build lean muscle when you are exercising. So let's find out what the RDA s are and where do we get so much from indian foods.

Is Vandhana mam here ?
Eagerly awaiting your replies ladies.

Meanwhile have a look at this
Tarladalal.com :: Indian Recipes, Indian Food, Healthy Low Cal recipes

I'd really love to hear more on this topic.

I have been really trying hard to lose weight...but to be honest I have no determination.So I always come back to ground zero.

But I'm happy that I have never lost interest and so I keep reading different topics on weight loss and one of my friends suggested on eating whole grain foods (low GI ,high fiber)without taking into consideration abt the quantity.I always get frustrated with diet plans that sets a limit in quantity.

So Vidya,if you have particular diet plan in mind....can you share it with me?I'm a vegetarian.

I dont want any drastic changes to look good but permanent changes that would keep me fit and healthy.

So ladies...pour in your thoughts and suggestions...

Nutritive Value of Indian Foods
Here with Iam giving value of all indian Food .Hope it will be useful to you.

CEREALS	Energy (KCal)	Protein (g)	Carbohydrate (g)	Fat (g)
	All values are per 100 g of edible portions.
Bajra	361	11.6	67.5	5.0
Barley	336	11.5	69.6	1.3
Jowar	331	12.3	60.9	1.9
Maize (dry)	342	11.1	66	3.6
Maize (tender)	125	4.7	24.6	0.8
Rice	345	6.8	78.2	0.5
Rice flakes	346	6.6	77.3	1.2
Rice (puffed)	325	7.5	73.6	0.1
Wheat flour	341	12.1	69.4	1.7
Wheat flour Refined (Maida)	348	11.0	73.9	0.9
Semolina (Suji)	348	10.4	74.8	0.8
Vermicelli (Sewia)	352	8.8	78.3	0.4
Brown bread	245	7.8	51.9	0.7
bye

Hi
now the nutrient value of pulses

PULSES (DALS)	Energy (KCal)	Protein (g)	Carbohydrate (g)	Fat (g)
	All values are per 100 g of edible portions.
Chana	360	17.1	60.9	5.3
Chana dal	372	20.8	59.8	5.6
Kala chana (roasted)	369	22.5	58.1	5.2
Urad dal (whole)	347	24.0	59.6	1.4
Lobia	323	24.1	54.5	1.0
Beans (sem,dry)	347	24.9	60.1	0.8
Moong dal (whole)	334	24.0	56.7	1.3
Moong dal	358	24.5	59.9	1.2
Kala chana	321	22.0	57.2	0.5
Masoor dal	343	25.1	59.0	0.7
Moth dal	330	23.6	56.5	1.1
Peas (green)	93	7.2	15.9	0.1
Peas (dry)	315	19.7	56.5	1.1
Peas (roasted)	340	22.9	58.8	1.4
Rajmah	346	22.9	60.6	1.3
Red gram (Arhar)	335	22.3	57.6	1.7
Soyabean	432	43.2	20.9	19.5
Bye

ROOTS AND TUBERS	Energy (KCal)	Protein (g)	Carbohydrate (g)	Fat (g)
	All values are per 100 g of edible portions.
Arrow root flour	334	0.2	83.1	0.1
Beet root	43	1.7	8.8	0.1
Carrot	48	0.9	10.6	0.2
Colocasia (Arvi)	97	3.0	21.1	0.1
Onion	50	1.2	11.1	0.1
Potato	97	1.6	22.6	0.1
Radish	17	0.7	3.4	0.1
Sweet potato	1.2	1.2	28.2	0.3
Turnip (Shalgam)	29	0.7	6.2	0.2
Yam (Zimikand)	79	1.2	18.4	0.1

check the next for other values as well
Bye

LEAFY VEGETABLES	Energy (KCal)	Protein (g)	Carbohydrate (g)	Fat (g)
	All values are per 100 g of edible portions.
Bathua	30	3.7	2.9	0.4
Cabbage	27	1.8	4.6	0.1
Celery leaves	37	6.3	1.6	0.6
Colocasia leaves (Arvi leaves)	56	3.9	6.8	1.5
Coriander leaves (Dhania)	44	3.3	6.3	0.6
Fenugreek leaves (Methi)	49	4.4	6.0	0.9
Lettuce	21	2.1	2.5	0.3
Mustard leaves (Sarso ka saag)	34	4.0	3.2	0.6
Radish leaves	28	3.8	2.4	0.4
Spinach (Palak)	26	2.0	2.9	0.7

OTHER VEGETABLES	Energy (KCal)	Protein (g)	Carbohydrate (g)	Fat (g)
	All values are per 100 g of edible portions.
Ash gourd (Petha)	10	0.4	1.9	0.1
Beans	158	7.4	29.8	1.0
Bitter gourd (Karela)	25	1.6	4.2	0.2
Bottle gourd (Lauki)	12	0.2	2.5	0.1
Brinjal (Baingan)	24	1.4	4.0	0.3
Cauliflower (Gobhi)	30	2.6	4.0	0.4
Cowpea (Lobia)	48	3.5	8.1	0.2
Cucumber (Kheera)	13	0.4	2.5	0.1
French beans	26	1.7	4.5	0.1
Capsicum (Shimla mirch)	24	1.3	4.3	0.3
Jack fruit (Kathal)	51	2.6	9.4	0.3
Karonda (fresh)	42	1.1	2.9	2.9
Ladies finger (Bhindi)	35	1.9	6.4	0.2
Lotus stem (dry)	234	4.1	51.4	1.3
Mango (raw)	44	0.7	10.1	0.1
Papaya (raw)	27	0.7	5.7	0.2
Parwal	20	2.0	2.2	0.3
Pumpkin fruit	25	1.4	4.6	0.1
Ridge gourd (Turai)	17	0.5	3.4	0.1
Snake gourd (Kakri)	18	0.5	3.3	0.3
Tinda	21	1.4	3.4	0.2
Tomato	20	0.9	3.6	0.2
Water chestnut (Singhara)	115	4.7	23.3	0.3

Hi,

FRUITS	Energy (KCal)	Protein (g)	Carbohydrate (g)	Fat (g)
	All values are per 100 g of edible portions.
Amla	58	0.5	13.7	0.1
Apple	59	0.2	13.4	0.5
Apricot (fresh)	53	1.0	11.6	0.3
Apricot (dry)	306	1.6	73.4	0.7
Bael fruit	137	1.8	31.8	0.3
Banana (ripe)	116	1.2	27.2	0.3
Cherries (red)	64	1.1	13.8	0.5
Currants (black)	316	2.7	75.2	0.5
Dates (dried)	317	2.5	75.8	0.4
Dates (fresh)	144	1.2	33.8	0.4
Figs (Anjeer)	37	1.3	7.6	0.2
Grapes (blue)	58	0.6	13.1	0.4
Grapes(pale green)	71	0.5	16.5	0.3
Guava	51	0.9	11.2	0.3
Jamun	62	0.7	14.0	0.3
Lemon	57	1.0	11.1	0.9
Lichi	61	1.1	13.6	0.2
Loquat	43	0.6	9.6	0.3
Mango (ripe)	74	0.6	16.9	0.4
Melon (Kharbuja)	17	0.3	3.5	0.2
Mulberry (Shahtoot)	49	1.1	10.3	0.4
Orange	48	0.7	10.9	0.2
Orange (juice)	9	0.2	1.9	0.1
Papaya (ripe)	32	0.6	7.2	0.1
Peaches	50	1.2	10.5	0.3
Pears	52	0.6	11.9	0.2
Phalsa	72	1.3	14.7	0.9
Pineapple	46	0.4	10.8	0.1
Plum	52	0.7	11.1	0.5
Pomegranate	65	1.6	14.1	0.1
Raspberry	56	1.0	11.7	0.6
Sharifa	104	1.6	23.5	0.4
Strawberry	44	0.7	9.8	0.2
Water melon (Tarbuj)	16	0.2	3.3	0.2

MILK AND MILK PRODUCTS	Energy (KCal)	Protein (g)	Carbohydrate (g)	Fat (g)
	All values are per 100 g of edible portions.
Milk (Buffalo)	117	4.3	5.0	6.5
Milk (Cow)	67	3.2	4.4	4.1
Milk (Human)	65	1.1	7.4	3.4
Curd (Cow’s milk)	60	3.1	3.0	4.0
Butter milk	15	0.8	0.5	1.1
Skimmed milk	29	2.5	4.6	0.1
Paneer (Cow’s milk)	265	18.3	1.2	20.8
Paneer (Buffalo’s milk)	292	13.4	7.9	23.0
Khoa (Whole milk)	421	20.0	20.5	25.9
Khoa (Skimmed milk)	206	22.3	25.7	1.6
Cheese	348	24.1	6.3	25.1
Milk powder (skimmed)	357	38.0	51.0	0.1
Milk powder (whole)	496	25.8	38.0	26.7

NUTS AND OIL SEEDS	Energy (KCal)	Protein (g)	Carbohydrate (g)	Fat (g)
	All values are per 100 g of edible portions.
Almond	655	20.8	10.5	58.9
Cashewnut	596	21.2	22.3	46.9
Coconut (dry)	662	6.8	18.4	62.3
Coconut (fresh)	444	4.5	13.0	41.6
Coconut (milk)	430	3.4	11.9	41.0
Coconut (water)	24	1.4	4.4	0.1
Groundnut	567	25.3	26.1	40.1
Groundnut (roasted)	570	26.2	26.7	39.8
Mustard (seeds)	541	20.0	23.8	39.7
Pista	626	19.8	16.2	53.5
Walnut	687	15.6	11.0	64.5
Water melon seeds	628	34.1	4.5	52.6

This is exhaustive information of all the food stuff in india .This will surely help you to choose and eat .
Also try to eatsalads and soups more.Hope it will help you
bye