🔬 Analysis Report

Food Item Identified: An assortment of Sri Lankan dishes including rice, curries, vegetables, roti, and hoppers with various accompaniments.

General Health Assessment: Sri Lankan cuisine offers a diverse range of nutritional profiles depending on the specific dishes. Many dishes feature rice as a staple carbohydrate source. Vegetable-based curries can be good sources of vitamins and fiber. However, some curries might be high in coconut milk/oil, contributing to high saturated fat content. Fried items like certain curries or snacks should be consumed in moderation. Overall, the health impact depends heavily on the specific ingredients and preparation methods of each dish. WHO recommends a balanced diet with plenty of vegetables and limited saturated fat and processed ingredients.

Rice (Yellow)

General Contribution: Carbohydrate source for energy.

Common Benefits:

• 👍 Energy source.

Common Drawbacks:

• 👎 Can be high glycemic index depending on the rice type.
• 👎 May be cooked with added oil or ghee.

Mixed Rice (Brownish color)

General Contribution: Likely contains rice, spices, and possibly vegetables or meat.

Common Benefits:

• 👍 Energy source, potential source of protein and fiber if vegetables and/or meat included.

Common Drawbacks:

• 👎 Potential for high sodium or fat content depending on preparation.
• 👎 If white rice, may have a high glycemic index

Vegetable Curry (Green)

General Contribution: Source of vitamins, minerals, and fiber.

Common Benefits:

• 👍 Rich in micronutrients and fiber.
• 👍 Antioxidant properties.

Common Drawbacks:

• 👎 May be cooked with coconut milk or oil, increasing saturated fat content.
• 👎 Potential for high sodium content.

Potato Curry (Yellow)

General Contribution: Carbohydrate and source of some vitamins and minerals.

Common Benefits:

• 👍 Source of potassium and vitamin C.
• 👍 Provides energy.

Common Drawbacks:

• 👎 High in carbohydrates.
• 👎 May be high in fat depending on cooking method.

Dhal Curry (Reddish-Brown)

General Contribution: Legume-based, provides protein and fiber.

Common Benefits:

• 👍 Good source of plant-based protein.
• 👍 Good source of fiber.
• 👍 May help with blood sugar regulation.

Common Drawbacks:

• 👎 May cause bloating or gas in some individuals.
• 👎 Can be high in sodium if heavily seasoned.

Black Chickpea Curry

General Contribution: Legume-based, provides protein and fiber.

Common Benefits:

• 👍 Good source of plant-based protein.
• 👍 Good source of fiber.
• 👍 Rich in minerals

Common Drawbacks:

• 👎 May cause bloating or gas in some individuals.
• 👎 Can be high in sodium if heavily seasoned.

Coconut Hopper (Appam)

General Contribution: Carbohydrate source made with rice flour and coconut milk.

Common Benefits:

• 👍 Source of energy

Common Drawbacks:

• 👎 May be high in saturated fat from coconut milk.
• 👎 Can be high in carbohydrates, particularly if made with refined rice flour

Eggplant/Brinjal Curry

General Contribution: Vegetable source of fiber and micronutrients.

Common Benefits:

• 👍 Good source of fiber.
• 👍 Provides antioxidants.

Common Drawbacks:

• 👎 Can absorb a lot of oil during cooking, increasing fat content.
• 👎 May be high in sodium depending on seasoning

Roti

General Contribution: Flatbread provides carbohydrates.

Common Benefits:

• 👍 Energy source
• 👍 Can provide fiber if made with whole wheat flour

Common Drawbacks:

• 👎 May be made with refined flour.
• 👎 May be cooked with oil or butter, increasing fat content

• • Exact type and quantity of spices used in each dish.
• • Specific oils or fats used in cooking.
• • Sodium content of each dish.
• • Hidden sugar content in sauces or curries.
• • Precise portion sizes without a reference.
• • Specific type of rice (e.g., basmati, brown rice).
• • Specific ingredients in mixed curries (e.g., type of vegetables or protein).
• • Presence of artificial additives or preservatives.
• • Allergens not visibly obvious (e.g., nuts, shellfish).
• • Exact preparation method (e.g., baked vs. fried).
• • Specific ingredients of the sambols and chutneys.

• • Opt for vegetable-rich curries over meat-heavy options.
• • Choose whole-grain rice or roti when available.
• • Be mindful of portion sizes, especially for rice and fried items.
• • Inquire about the ingredients and cooking methods to make informed choices.
• • Balance the meal with a side salad to increase fiber intake.
• • Reduce the amount of coconut milk used in curries to reduce saturated fat.