Obesity
Health risks of excess weight, management options and a structured diet plan.
Obesity Food Guide — search rice, roti, dal and 200 more foods, rated Green / Amber / Red for calories.
Open the Food GuideMilk & Dairy · Obesity
Plain yogurt, laban and milk — avoid sweetened versions.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Cheddar cheese
cheese, keso
Light and filling (about 120 kcal per portion) — a good everyday choice.
Portion: 1 slice / 30 g (about 30 g)
Cucumber raita
kheera raita
Light and filling (about 60 kcal per portion) — a good everyday choice.
Portion: ½ cup (about 100 g)
Full-cream milk
whole milk
Light and filling (about 150 kcal per portion) — a good everyday choice.
Portion: 1 cup (250 ml) (about 250 g)
Laban (buttermilk)
laban ayran, lassi (thin)
Light and filling (about 80 kcal per portion) — a good everyday choice.
Portion: 1 glass (200 ml) (about 200 g)
Low-fat milk
gatas, skimmed milk, toned milk
Light and filling (about 105 kcal per portion) — a good everyday choice.
Portion: 1 cup (250 ml) (about 250 g)
Plain Greek yogurt
strained yogurt
Light and filling (about 90 kcal per portion) — a good everyday choice.
Portion: ¾ cup (about 150 g)
Plain yogurt (dahi)
curd, yoghurt, zabadi
Light and filling (about 92 kcal per portion) — a good everyday choice.
Portion: ¾ cup (about 150 g)
Spiced buttermilk (moru)
majjige, neer mor
Light and filling (about 45 kcal per portion) — a good everyday choice.
Portion: 1 glass (250 ml) (about 250 g)
Labneh
labna
About 55 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 tablespoons (about 30 g)
Medical disclaimer: All content on this website is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment, and reading it does not establish a doctor–patient relationship. Always consult a qualified clinician about your own health. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .