Healthy foods

Healthy Vegetable foods in South India

Recommended Healthy Diet Vegetables from South India:

All fresh seasonal green leafy & colorful vegetables. Variety and minimum quantity (450-500 gms) of fruits & vegetables to be ensured.

Moderate Healthy Foods in south India

Starchy vegetables (potato, sweet potato, yam colocacia etc.)

Advisable Vegetable Foods to avoid

Deep fried vegetables, (bhajji, pakoda, banana chips, potato chips), ketchups & sauces, ready made soups & commercially prepared vegetables.

South Indian Healthy vegetable Advise

Prefer boiled/steamed vegetables.

Fruits In South India

Available Healthy Fruits form South India

All seasonal fresh whole fruits (citrus fruits should also be included). Variety and minimum quantity to be ensured (450-500 gm of F&V)

Fruits that need moderate consumption for healthy living in South India  Home made fresh fruit juices.

Fruits not advisable to eat in South India

Canned fruits, commercial juices, fruit milkshakes

Healthy Fruit of Healthy diet from  South india

Eat fruits with the peel, whenever possible, after washing/scrubbing them well. Avoid sprinkling of salt on fruits. Hygiene to be ensured when eating fruits outside home

Eating Cereals        

Healthy Living Cereals for South Indian people

Whole wheat &its products, semi polished rice, ragi, bajra, maize, jowar, oats.

Moderate use of Cereals

Polished rice and its preparations (puttu, idiappam, appam),sooji, bread, unsweetened breakfast cereals.

Avoiding fatty wheat food from South India

Parota, poori, semiya, rice based deep fried snacks, instant noodles, macaroni, cakes, biscuits, patties, burgers, pizzas, sweetened breakfast cereals.

Healthy living recommendation for people in South India

As the diet is primarily Rice based try & include whole wheat products in the diet. Dosa and idlies can be made of semi polished rice. Use flours ground from chakkis than buying it from the grocery shops. Avoid sieving of flours.

Pulses & Legumes

All varieties of whole & sprouted dals, defatted soy products are preferred to husked dals.

Eating Dal Pulses Legumes cautiously

Deep fried dals (bhajjis, vadas), & commercially available cooked dals

Maintain healthy body by consuming Indian pulses (dal)

Use variety of dals (pulses) in rotation rather than preferring one dal. Sprouted dals are also very healthy. Non-husked dals should be preferred.

Available healthy FISHes in South India

Fatty fish (hilsa, oolum, purva, vanjaram etc.), white fish (e.g.vavval, murrel, theppu meenu, rohu, kanankeluthai etc.)

Is healthy to eat Fish in South India?

Fish should be eaten in boiled/ grilled/ baked /steamed form for better health benefits.

Egg

Egg white most recommended food for healthy living. Limit the use of whole egg to four times a week. Fried eggs, egg halwa, french toast, puddings and mayonnaise.  Always eat eggs in boiled or poached form. Cook omlettes, scrambled egg in a non stick pan with minimum oil.

Deep & shallow fried fish (cutlets, pakoras), fish eggs, dried fish, oysters, fish pickles, tinned fish.

Recommended Fish Eating for health conscious in South IndiaPrawns, shrimps, crabs. Fatty fish (hilsa, oolum, purva, vanjaram etc.), white fish (e.g.vavval, murrel, theppu meenu, rohu, kanankeluthai etc.)

Doctor Advise to avoid following sea food  

HYGIENE

                         HYGIENE

• Thoroughly wash your hands with soap, once you have used the used the toilet, changed diapers, or handled pets. Hands should also be washed before you deal with food.
• Keep the eating area clan and well elevated.
• Make sure that the kitchen clothes and the washing, cooking and the general utility area are kept clean.
• Make sure to protect your food items and the kitchen as a whole against animals, pests and insects
• Use insecticides only during the night time, after having removed all the items form the shelves and drawers. Before storing the stuff again, wet mop the area once.
• Follow the First in First out (FIFO) method while preserving raw foods (like dals, vegetables, powdered spices, i.e. masala, cereals), especially in high humid areas. Do not keep them stored for too long.
• Keep the food stuff in airtight utensils or containers, to shelter against insects, moisture and dust.
• Divide ready to consume, raw and cooked food items, as you shop, prepare and store them.
• Wash repeatedly (after de-weeding) leafy green vegetables, in fresh water, until they are absolutely mud/dirt free.
• To remove worms form Cruciferous vegetables, soak in water that has been boiled.

• Scrape the fruits and vegetables after soaking them in water. This is because soaking only removes from the surface preservatives and pesticides. The engine oil with which the vendors often polish food items like apples and brinjals (to give a shining look) can be removed thoroughly only after proper scrubbing.
• Thoroughly wash, under running water, fruits and vegetables before cutting them for preparing salads.
• Cut fruits, sold be street vendors should be avoided.
• Before soaking or cooking cereals and dals, make sure you have washed them for two to three times.
• Before consuming any food, transfer it to a well cleaned serving utensil, so as to avoid the effects of any erosive actions of aluminum, brass etc, with lemon, tamarind, turmeric and salt.
• Instead of raw milk, consume boiled milk. Store it away in a cool place like a refrigerator, to avoid curdling.
• Buy only freshly cut meat, poultry and fish.
• Before cooking and consuming, thoroughly clean meat/poultry/fish.
• During summer, avoid storing food outside, for too long. Prefer food that has been freshly prepared.
• Promptly refrigerate perishable food items. The prepared stuff and the left over items should not be left to remain out for more than 2 hours. In case refrigeration is not possible, regulate the food in hand, to avoid any necessity for storage.
• Avoid long storage of food in freezers or refrigerators.
• Always boil or filter your drinking water. Store this in a clean and covered vessel. Instead of inserting your hands in the vessel for drawing water, use a spoon or a glass with a long handle to pull it out. Drinking water directly form bottles shred by others should be avoided.
• Never consume food beyond its date of expiry, of stuff packed in puffed or leaking tetra tins and packs

                                                                                                                                                                            

Daily Diet Foods for South Indians

Breakfast options

Idli, dosa, sooji/semiya/avval uppma, brown bread sandwich, puttu, iddiappam, appam, boiled tapioca, wheat dosa, and raggi items.

Salad options

Onion, cucumber, salad tomato, raddish, cabbage, carrot, sprouted dals without Salad dressing.

Snacks options

Nuts like ground nut (roasted/soaked), almonds, walnut, dried figs, dates, puffed rice, roasted chana, any fruit.

Fried snacks

Like home made bhajji, banana/jackfruit/tapioca chips, murruku, vadas to be taken occasionally.

Sweet meats options

All sweets to be made in low fat milk with out adding condensed milk. Sweets made with ghee to be taken occasionally, sweets and with vanaspati to be completely avoided.

Southern Diet Foods

• Consumption of junk food is considered as status symbol.
• The daily cereal consumption is more than the recommended dietary allowance.
• The consumption of refined cereals like polished rice, maida is more than whole grains like unpolished rice & whole wheat flour.
• In spite of the affordability & availability people prefer only particular dals like toordal, moongdal. Dal is prepared to a watery consistency.
• Rigid unhealthy dietary practices are followed like draining of excess water while cooking rice, preferring one type of oil.
• Fruit consumption is less even in the higher class and monopolized by few seasonal fruits.
• Inclusion of salads in the diet does not exist. Though seasonal vegetables are available, vegetables like raw banana, brinjal, drum sticks etc are repeatedly used.
• Consumption of milk and milk products is very less.
• Awareness of different types of nuts is less. Coconut is used excessively in their food preparations.
• Its commonly believed that refined oil is good for health and can be consumed in large amounts.
• Increase in unhealthy food choices like parrota, bhajjis etc.
• Consumption of pickles, salted dried fish, papads is a norm.
• Chicken is consumed with skin, and mostly in deep fried forms.
• Excessive consumption of coffee.

 

Camera Phone Timeline

Camera Phone Timeline


2002 - First Camera phone from Nokia - Nokia 7650 [0.3 mp, VGA resolution 640x480] - 600 Euros

2002 - First Camera phone from Sony Ericsson - Sony P800 [0.3 MP, VGA resolution 640x480] -

2003 - Motorola E365 - First Camera phone from Motorola [0.3 MP, VGA resolution 640x480] - 366$

2003 - More Camera phones were sold worldwide than stand-alone digital cameras.

2003 - Samsung Introduces world's first 1 MP Camera phone

2003 - Casio Introduces world's first 2 MP Camera phone - Casio A5403CA

2004 - Nokia becomes the world's most sold digital camera brand.

2004 - Samsung Introduces world's first 3.2 MP Camera phone - SCH-A990

2004 - Samsung Introduces world's first 5 MP Camera phone SCH-S250

2005 - Samsung Introduces world's first 7 MP Camera phone SCH-V770

2006 - Samsung Introduces world's first infrared camera phone SCH-W760

2006 - More than 50% of world's mobile phones had cameras in it.

2006 - Samsung Introduces world's first 10MP Camera phone - SCH-B600

2007 - Samsung Introduces world's first 5 MP Camera phone with 3x optical zoom - G800

2008 - Samsung Introduces world's first 8 MP Camera phone - GT-I8510

2008 - Digital Imaging Systems announces world's first 9 MP Camera phone - DIS6931

2008 - Total number of cameraphones in the world reaches 1.9 billion

2009 - Samsung Introduces world's first 8MP Camera phone with AMOLED touchscreen - Samung Ultra Touch

2009 - LG Launches world's slimmest 8 MP Camera - LG Viewty Smart (LG-GC900) measuring just 12.4mm thick!

2009 - Samsung Introduces world's first 12 MP Camera phone - Pixon12

2009 - Samsung Introduces world's first 12 MP Camera phone with 3x optical zoom - AMOLED 12M

2009 - Texas instruments announces processors that will allow 20MP Camera phones!

2010 - Altek, Taiwan based company introduces world's first 14MP Camera phone - Altek Leo

2010 - Nokia Launches its first 12MP Camera phone with Carl-zeiss lens and Xenon flash - Nokia N8

2010 - Sony Ericsson introduces world's first 16MP Camera phone - Sony S006

2010 - More than 81% of world's mobile phones had cameras in it.

 2000 - World's First Camera phone. Sharp J-SH04 priced at $500.

Have a light snack around 200 calories about 90 minutes or so before bedtime. Choose 1 or 2 foods from the list below:

Bananas

Bananas are practically like a sleeping pill in a peel. Bananas contain a bit melatonin and serotonin, and magnesium which is a muscle relaxant.
 

Chamomile Tea

Chamomile tea has a mild sedating effect that is often used for sleeplessness.
 

Warm Milk

Warm milk contains the amino acid tryptophan which has a sedative-like effect, and contains calcium, which helps the brain use tryptophan.
 

Honey

Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, which is a neurotransmitter that is linked to alertness. You can put a little honey in your warm milk or herb tea.
 

Potatoes

A small baked potato or mashed potatoes won’t overwhelm your gastrointestinal tract as it clears away acids that can interfere with tryptophan which induces sleep. To up the soothing effect, mash the potato with warm milk.
 

Oatmeal

Oats are a rich source of melatonin. Melatonin promotes sleep. Try a small bowl of warm oatmeal cereal with a bit of maple syrup before bedtime. Oats are good for you and can also help to fill you up.
 

Almonds

Almonds contain the amino acid tryptophan which has a sedative-like effect, and contain magnesium which helps muscles relax. Almonds are also good for your heart. Try a small handful of almonds before bedtime to help you sleep.
 

Tart Cherry Juice

Tart cherry juice is rich in melatonin. Melatonin promotes sleep. Drink an 8 oz. glass in the morning and 2 hours before bedtime for sweet dreams.
 

Flaxseeds

Flaxseeds are rich in omega-3 fatty acids. Sprinkle 2 tablespoons of ground up flaxseeds on your bedtime oatmeal.
 

Whole Wheat Bread

Whole wheat bread releases insulin. Insulin helps tryptophan get to your brain. Tryptophan is converted to serotonin. Serotonin tells you it’s time to sleep. Have a slice of toast with your tea and honey.
 

Turkey

Turkey is best known for it source of tryptophan. Tryptophan works when your stomach is basically empty, but a few lean slices or two of turkey on some whole wheat bread or a whole wheat bun is one of the best sleep inducers for restful sleep.
 

Cheese and 100% Whole Grain Crackers

Cheese and other dairy products contain tryptophan. Whole grains help produce serotonin. Cheese and whole grain crackers make for a great bedtime snack

THINGS ABOUT MOLES

When your mole is

   

•  AT RIGHT EYEBROW - you will suddenly get married but you will be wed to someone who has good traits. You will both become rich.

•  AT LEFT PART OF THE FIRST TWO MENTIONED - you will fail in all your plans of putting up a business.

•  OUTSIDE CORNER OF THE EYE - you are strong and you have a good disposition in life but will die a tragic death.

•  AT ANY PART OF THE FACE - you will not rise from an average level in life but will not be destitute.

•  ON THE NOSE - you will succeed in all your endeavor.

• ON THE LIPS, ABOVE YOUR LIPS OR BELOW YOUR LIPS - you are so fond of beautiful things, will live a long life, and will give everything for love.

•  ON THE CHIN - you will be rich and will have many friends.

• AT THE SIDES OF THE NECK - you will survive strangulation, or a tragic accident, and will live long. You will get an inheritance.

•  ON THE NECK, AT THE THROAT PART - you will get rich when you marry.

•   AT THE RIGHT CHEST - you will experience sudden changes from abundance to poverty and you will not be spared by these occurrences, will have children, all girls, and will live long.

•   AT THE RIGHT, RIB PART - you will be a spender but will be clever.

•   AT THE LEFT CHEST - you will be rich but will be hard to be with.

•  BELOW THE CHEST, PART OF THE HEART AREA - if you are male, you will be friendly but seems to be confused, will love gambling, and will waste a lot of money. If you are a female, you will be faithful to your love, will have a sharp mind and will have good children.

• AT THE RIGHT THIGH - you will be wealthy when you reach the age of 41 and will have a happy married life.

• AT THE RIGHT KNEE - you will be lucky finding a partner but will experience sadness in life

•  AT THE LEFT KNEE - you will be deciding poorly and without consideration. But you will be simple, honest and will change for the better.

•  AT ANY PART OF THE LEG - you will not care about what will happen.

•  AT ANY HEEL PART - if you are male, you will love clothes, and if you are a female, you will become strong, intelligent, active, industrious but hot headed.

•  AT ANY FOOT PART - you will suddenly have an illness or an unexpected tragedy.

•  AT THE RIGHT SHOULDER - this will mean carefulness, secrecy and wisdom

•  AT THE LEFT SHOULDER - this will mean hardheadedness and uncontrolled emotions.

•  AT THE RIGHT ARM - this will mean strength and courage.

•  AT THE LEFT ARM - this will mean victory over every fight and success in money matters.

• AT ANY ELBOW PART - this will mean absence of peace and disturbed dispositions.'

• AT THE HEART PART - this will mean evil and cleverness.

•   ON THE EAR - this will mean richness and respect.

• ON THE STOMACH PART - this will mean luxury.

•  AT THE LOWER PART OF THE RIGHT EAR - this will mean drowning.

•  ON THE RIGHT FOOT - this will mean wisdom.

•  ON THE LEFT FOOT - this will mean danger because of carelessness.

•  ON ANY PART OF THE NECK - this will mean illness when you get old.

•  ON ANY PART OF THE CHIN - you will have a steady disposition, will be industrious, successful, and will have many friends

BODYBUILDING SUPPLEMENTS FOR SALE IN CHENNAI

                                                                     

                                                        

2LBS PRICE:2299/-

5LBS PRICE:4799/-

            nutritional label:

Serving Size 1 Scoop (33g)

Amount Per Serving

Calories 130

Cholesterol 2mg

Carbohydrate 1g

Sugars less than1g

Protein 30g

SPORTS INJURIES

Sports Injuries:

There is nothing worse for an athlete, than being forced to pause because of an injury. Out of all injures, fractures are not always the worst. While a broken bone usually heals within 3 to 6 weeks, tendon and nerve injuries cure much slower. Because injured tendons and nerves don't restrict the training with a plaster, many athletes go back to training too soon, which slows down the recovery process. One of the most dangerous injuries are nerve-injuries. For example when a nerve gets overstretched, (often happens when the shoulder is dislocated) or when a nerve separates. The concerned muscles or muscle groups often stay paralyzed for a long time (sometimes even forever). Other common sports injuries are ruptures, inflammations, deformations, joint wear outs etc

Joint and Cartilage Injuries:

Joint and Cartilage Injuries cure very slow or never and treatment is very difficult. Joint injuries can be a result of yearlong heavy exercising (wear out effect) or a sudden excentric movement.

Muscle and Tendon injuries:

Athletes usually suffer a lot of different injuries during their active careers. Most muscle and tendon injureies result from concentric muscle contractions and bad warm up.

Nerve Injuries:

When a nerve is injured, sometimes you are not be able to move the concerned muscle at all. Nerve injuries can take very long to cure and in the worst case the affected muscle or muscle group can stay paralyzed forever.

Heat Stroke & Summer Workouts:

A heat stroke (heat injury) can occur when you work out or compete on a hot and / or humid summer day, don't drink enough or just push yourself too hard, while your skin is getting hotter and hotter. Heat strokes can be mortal and actually have a much higher death rate than most would expect. Especially those preparing for their first marathon or triathlon are at risk. Find more track and field topics at track and field main and sports injury related topics at injuries main .

What is Osteoporosis:

Osteoporosis is a bone structure disease where the bones become very fragile, because the bone mineral density (BMD) reduces. Osteoporosis often affects elder people and people who don't exercise - especially women. To avoid osteoporosis, it's suggested to drink a lot of milk (calcium) and exercise. Find more injury related topics at injuries main.

Stress Fractures - Hairline Fractures:

A stress fractures (hairline fracture) is an overuse injury caused by unusual repeated stress. Typically affected bones are the shin bone and foot bones. Unlike to normal traumatic fractures, stress fractures don't appear suddenly. They occur from repeated traumas, none of which is sufficient to cause a sudden break. Find more info about sports injuries at injuries main.

Muscle Contusions:

Muscle contusions = damage to a muscle through a direct impact. An impact to a muscles can cause much more damage than you might expect. In most contusion cases the muscle is crushed against the bone. For example when somebody puches ore kicks you in the leg, or when you fall on a stone. If contusions are not treated correctly myositis ossificans can result. (myositis ossificans = when the bone forms with the muscle = NOT GOOD) So don't underestimate this type of injury. Muscle Contusions are very common in combat sports. Find more information about sport injuries at injuries main.

Sports Injury First Aid:

The first few reactions after you injure yourself in a training are very important. If your first aid treatment is not appropriate, it can take several months until you can go back to normal training. The right first aid treatment is the first step to quick recovery. Find more injury related topics at injuries main.

STRETCHING

STRETCHING:

                
Stretching used to be considered the main activity before a workout. That has all changed now. Stretching is still a beneficial activity prior to working out, but only after you have sufficiently warmed up. The reason for this is that stretching cold muscles can directly contribute to pulled and torn muscles. It's also now known that stretching is important after a workout as well. Stretching properly may reduce muscle injuries and provides these benefits:

• an increase in flexibility and joint range of motion    
• correct exercise posture
• relaxed muscles
• better sports coordination

TYPES OF STRETCHING:

The different types of stretching are:

• Static Stretches   - Stretches where no motion is involved.
  • Static Passive  - No motion and no action is involved.
  • Static Active    - No motion, but a action is involved.
    For example when somebody pushes you down.

• Dynamic Stretches - When motion is involved.
  • Dynamic Ballistic - When you work with the elasticity of the muscle.

• Isometric Stretches - When a muscle is stretched and contracted at the same time.

• PNF Stretches - Combination of static, isometric and sometimes dynamic stretches.

THEY CAN ALSO BE EXPLAINED AS:

• Static Passive Stretching - can be applied daily.

• Static Active Stretching - can be applied daily.

• Most Dynamic Stretching Techniques - can be applied 4 or 5 times per week.

• Dynamic Ballistic Stretching - can be applied 3 to 4 times per week.

• Isometric Stretching - can be applied 3 times per week. Not for growing children.

• PNF-Stretching Techniques - should not be applied more then 3 times per week.
  Not for growing children

Stretching has to be done right to have benefits, though. Here are some tips on stretching properly:


Stop if it hurts. Stretching should never hurt. If you have reached a point in your stretch where it hurts, relax to where it feels comfortable and hold the stretch.

Maintain each stretch for 10-30 seconds. Holding a stretch for any less won't sufficiently lengthen the muscle. Stretch the muscles gradually and don't force it. Avoid bobbing. Bobbing or bouncing while stretching may damage the muscle you are stretching. This damage may even cause scar tissue to form. Scar tissue tightens muscles and can get in the way of flexibility.

Remember to breathe. Breathing is a necessary part of any workout, including stretching.


Practice equality. Even if you are a righty, it doesn't mean that you should neglect the left side of your body. Make sure you stretch both sides equally, so all of your muscles are evenly ready for action.
If you play a sport, you should do-warm ups that go with that sport. The same is true for stretching. These types of stretches are known as sports-specific stretches, and they focus on the muscles that are used for your particular sport. For instance, if you play baseball you might focus on your shoulder for throwing or your forearm for batting........

BMI CALCULATION

 

 

BMI Calculation Formulaes

If you’re measuring in pounds, here’s the formula:

BMI    =          Weight in pounds x 703
                   ______________________
                              Height in inches 2

For calculating your BMI using Kilograms, the formula is

BMI   =                Weight in kgs
             ______________________
                     Height in metres 2

For instance, if a person who is 5’8’’ and weighs 140 pounds, his BMI will be 21.2 ( 140 x 703 / 68 x 68).
Once you calculate you BMI, you can compare it to a scale which will tell you your weight status. Different countries use different scales, but this is the scale suggested by the US Department of Health and Human Services:


BMI                                 Weight Status

Below 18.5                               Underweight
18.5-24.9                                Normal
25 – 29.9                                 Overweight
Above 30                                 Obese

If the scale shows you that you’re underweight or overweight, this may be a good time for you to start a new exercise and diet regime. Of course, the best range for you to be in is between 18.5 and 24.9. If you’re above or below this, you may want to consider a new weight training program to help you lose or gain weight. This needs to go hand in hand with aerobic exercise, stretching and eating healthy.Keep in mind, though, that BMI should just be considered a guideline to your status, and is not a litmus test of your health. It does not take into consideration many factors like body type or muscle weight and does not work too well for those who are extremely tall. For instance, bodybuilders usually weigh much more than the average person, but cannot be considered obese in any way........

DARK CHOCOLATES

 

 

Dark Chocolate And Health Benefits:

Chocolate Contains cocoa and sugars and that’s the reason it has been categorized to have a negative impact on the body. That is what everybody believes. But certain chocolate effects on the body are positive and this assists in healthy heart functions. Dark chocolates have been recommended as they don’t have too much sugar in them. They also have the ability to fight several dreaded diseases.

Health Benefits of Dark Chocolates

• Healthy dark chocolate with decreased proportion of sugar has been considered to be great for heart disease, cancer and various other dreaded diseases. This has indeed made people aware about its great benefits on human health.

• The type of chocolate, whether milk or dark chocolate, releases endorphins in the brain which work in order to relieve pain.

• It also increases the appetite and provides freedom to the people suffering from migraine attacks.

• Chocolate intake increases longevity of life and reduces risk of heart disease as well as cancer.

• It also helps to reduce stress and provides calmness to the mind as well as the body.

• Dark chocolate has magnesium which helps in healthy functioning of the heart.

• Dark chocolates can lower your blood pressure.

• Dark chocolate when taken with milk serves as an antioxidant. These anti oxidants help the body to be free from toxins.

• Low calorie chocolate is beneficial to the body.

These benefits of dark chocolates not only encourage chocolate lovers but also other people so as to consume the right chocolate for better body functions. Processed chocolates have higher amount of caffeine and Theo-bromine which trigger headaches and the sugars present can worsen acne. So intake of small amount of chocolate regularly is good for health. Making chocolates at home with the desired proportion of ingredients, with very little or no added sugar will surely be good for your health and you can enjoy the flavor of chocolate as well............

BIOLOGICAL VALUE

Biological Value


The Biological Value (BV) is a scale of measurement used to determine what percentage of a given nutrient source is utilized by the body. The scale is most frequently applied to protein sources, particularly whey protein. Biological Value is derived from providing a measure intake of protein, then determining the nitrogen uptake versus nitrogen excretion. The theoretical highest BV of any food source is 100%. In short - BV refers to how well and how quickly your body can actually use the protein you consume.

BV Chart:

Whey Protein Isolate = 159

Whey Protein Concentrate = 104

Eggs whole = 100

Eggs white = 88

Chicken / Turkey = 79

Fish = 70

Lean Beef = 69

Cow's Milk = 60

Unpolished Rice = 59

Brown Rice = 57

White Rice = 56

Peanuts = 55

Peas = 45

Whole Wheat = 49

Soy beans = 47

Wholegrain Wheat = 44

Corn = 36

Dry Beans = 34

White Potato = 34