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 GuideDrinks & Beverages · Obesity
Water first. Sugary drinks raise glucose fastest of all.
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, .
Arabic coffee (gahwa)
qahwa
Light and filling (about 2 kcal per portion) — a good everyday choice.
Portion: 2–3 small cups (about 30 g)
Black coffee
kahwa (black), kape
Light and filling (about 2 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 240 g)
Calamansi water (no sugar)
calamansi juice
Light and filling (about 6 kcal per portion) — a good everyday choice.
Portion: 1 glass (about 250 g)
Filter coffee with sugar
kaapi
Light and filling (about 80 kcal per portion) — a good everyday choice.
Portion: 1 cup (150 ml) (about 150 g)
Green tea
sabz chai, shai akhdar
Light and filling (about 2 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 240 g)
Salted lassi
chaas, namkeen lassi
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: 1 glass (250 ml) (about 250 g)
Tea with milk, no sugar
sugar-free chai
Light and filling (about 40 kcal per portion) — a good everyday choice.
Portion: 1 cup (150 ml) (about 150 g)
Water
maa, pani, tubig
Light and filling (about 0 kcal per portion) — a good everyday choice.
Portion: 6–8 glasses a day (about 250 g)
Zero-sugar soft drink
diet cola, zero
Light and filling (about 1 kcal per portion) — a good everyday choice.
Portion: 1 can (330 ml) (about 330 g)
Coconut water
buko juice, nariyal pani
Energy-dense (about 46 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 glass (250 ml) (about 240 g)
Cola / soft drink
coke, pepsi, soda
Energy-dense (about 139 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 can (330 ml) (about 330 g)
Karak tea
karak chai
Energy-dense (about 150 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 cup (200 ml) (about 200 g)
Orange juice
aseer, fruit juice
Energy-dense (about 110 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 glass (250 ml) (about 250 g)
Sugarcane juice
ganderi, ganne ka ras
Energy-dense (about 180 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 glass (250 ml) (about 250 g)
Sweet lassi
mango lassi, meethi lassi
Energy-dense (about 260 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 glass (250 ml) (about 250 g)
Tea with milk and sugar
chai, doodh patti
Energy-dense (about 70 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 cup (150 ml) (about 150 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, .