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Interactive Learning Tool · EN / हि · Hormone India

How to Measure Indian Food Using Katori

Bilingual (English / हिन्दी) interactive guide based on ICMR-NIN RDA 2020 & Dietary Guidelines for Indians 2024. Includes food gallery, RDA calculator, meal checker, calibration guide and quiz.

ICMR-NIN RDA 2020 English / हिन्दी Meal Checker Dr. Ajay Shukla, Hormone India

§1The five vessels everything is measured with

katori set
The NIN reference set.

Illustrative AI-generated photo.

C6
360 ml
Large katori
C7
200 ml
Medium katori — the unit
C8
155 ml
Small katori
C9
115 ml
Small katori (bold)
GLASS
100 ml
Small steel glass
SPOONS
15 / 5 g
Tablespoon / teaspoon
Geometry A standard katori approximates a hemisphere.
V = ⅔ π r³  ⟹  r = ∛(3V / 2π)  ⟹  d = 2r Example.
Full NIN cup series C1–C12:1500 … 25 ml.

§2The one formula that measures any food

Rule of three.

Master proportion formula grams = (ml ÷ 200) × NIN grams Worked example.
  1. Find the NIN anchor for the food.
  2. Convert your vessel to katori-units.
  3. Multiply.

Shapes of a serving

Both conventions shown.

FoodPhoto ¼ katori½ katori ¾ katori1 katori NIN raw anchor

±10%.

§4How much should YOU eat?

Published formulas Adults and children. Example.
—
kcal/day (RDA 2020)
—
g protein/day
—
consumption units
—
kcal per meal (÷3)
Your day in katori-units :

Group targets.

§5Check your day's plan

Count and compare.

§6Calibrate your katori

calibration
Weighing water.
  1. Zero the scale.
  2. Fill with water.
  3. Read the grams.
  4. Name your katori.

§7Quiz yourself

Score: 0 / 0

§8Practice table

Food (raw) Weight Household measure per NIN

§9Caveats and sources

Cooked vs rawNIN anchors are raw.
Homes varyCalibrate yours.
Not medical adviceEducation only.
  1. ICMR-NIN DGI 2024.
  2. RDA 2020.
  3. My Plate.
  4. NVIF.
  5. IJCFM.
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