Basics To Loose Weight

Basics to lose weight
Loss of 3500 calories equals 1 pound loss...interesting..!!!
For this first calculate your calorie intake to maintain your current weight.
Daily calorie needs

Daily calorie requirement depends on sex, age and activity level of a person. An active person needs more energy as compared to an inactive person. Daily calorie requirement for kids and teenagers:
Gender Child Female Age (years) 2-3 4-8 9 - 13 14 - 18 4-8 9 - 13 14 - 18 Sedentary 1,000 1,200 1,600 1,800 1,400 1,800 2,200 Moderately Active 1,000 - 1,400 1,400 - 1,600 1,600 - 2,000 2,000 1,400 - 1,600 1,800 - 2,200 2,400 - 2,800 Active 1,000 - 1,400 1,400 - 1.800 1,800 - 2,200 2,400 1,600 - 2,000 2,000 - 2,600 2,800 - 3,200
Male
Kids and teenagers must consult their doctors and talk to their parents before undergoing any change in calorie intake because you not yet done growing. Your body needs more nutrients as compared to well grown up adult. Daily calorie requirement chart for women:
Weight 45 kg - 100 lbs 50 kg - 110 lbs 55 kg - 121 lbs 60 kg - 132 lbs 65 kg - 143 lbs 70 kg - 154 lbs 75 kg - 165 lbs (and above) Age 18 to 35 1760 cals 1860 1950 2050 2150 2250 2400 Age 36 to 55 1570 cals 1660 1760 1860 1960 2050 2150 Age over 55 1430 cals 1500 1550 1600 1630 1660 1720
* Pregnant or lactating women need a higher calorie intake.
Daily calorie requirement chart for men:

Weight 60 kg - 132 lbs 65 kg - 143 lbs 70 kg - 154 lbs 75 kg - 165 lbs 80 kg - 176 lbs 85 kg - 187 lbs 90 kg - 198 lbs (and above) Age 18 to 35 2480 2620 2760 2900 3050 3200 3500 Age 36 to 55 2300 2400 2480 2560 2670 2760 3000 Age over 55 1900 2000 2100 2200 2300 2400 2600
Calorie adjustment chart depending on activity level:

Inactive Body Weight
50 kg - 110 lbs 60 kg - 132 lbs 70 kg - 154 lbs 80 kg - 176 lbs 90 kg - 198 lbs (and above) Office Worker Bed Ridden Computer Geek Minus 480 Minus 570 Minus 670 Minus 760 Minus 960
Moderate Activity
Tradesman Golf Gardening + 240 + 290 + 340 + 380 + 430
Strenuous Activity
Physical Labor High Energy Sports + 480 + 570 + 670 + 760 + 860
Considering all the factors calculate your daily calorie intake to maintain your weight. To find if you weigh right, find your BMI: (Body Mass Index)
OR
The chart says it all, if you are underweight, you need to increase your calorie intake.
Easy steps to lose weight:
Set your goal.
As mentioned above, loss of 3500 calories equals the loss of 1 pound (app.450 grams).This is achievable in a week by deficit of 500 calories a day. So decide how many calories can you afford to lose or burn in a day. Accordingly you'll start losing weight. This deficit can be achieved by combining: (A) cut in your calorie intake. (B) Burning off the calories by workout or any physical activities.
Keep a track of calories you intake and burn.
Check the nutrient label and try to keep a track of calories you intake. Likewise start adding up the calories you burn. Simple activities like walking, cleaning and using the stairs instead of elevators add up to calorie burn.
Limit your portion size.
Be portion savvy. Use a smaller plate or bowl to have your meal. Smaller dish looks full with less quantity of food. Do not eat anything straight out of container; you'll end up eating more.
To find out how small changes can make a big difference Small changes can make a big difference
To maintain the healthy body or reach a healthy weight,you can start with very little changes to your diet,which would not take a toll on your taste buds:
Read the nutrition labels on food items and make sure how many calories are you consuming.
Chew your food slowly, savoring each bite. The mind takes some time to tell you that you are full.
Eat small but healthy meals throughout the day to keep your energy up and your metabolism going.
Cut off an intake of extra added sugar. Stick to fresh fruits rather than juices. Drink lots of water, may be with a slice of lemon.
Opt for fresh or frozen vegetables instead of canned vegetables. Stay away from sodas. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit!
On a go, grab a fruit or handful of unsalted cashews, walnuts, hazelnuts or almonds rather than a bag of potato chips.
Choose low-salt or reduced-sodium products as high salt intake can cause high BP.
Include good fats, good carbs and protein in your diet, it will keep you fuller. Your plate should contain twice as many carbs as protein.
Include more of high fiber whole grain pastas/breads/cereals/oats/crackers to your diet, they help controlling your appetite.
Snack on sunflower, pumpkin or sesame seeds.
Include pulses as a source of protein in your diet. Stay away from items which contain hydrogenated oil like some margarines and vegetable shortening.
Bake. grill, steam of stir fry rather than deep frying. Use Virgin olive oil for dressing your salads instead of mayonnaise.
Substitute veg oil or olive oil for butter or margarine. Set aside large carbs diet for your evening meal as they can make you sleepy. Start your day with any high fiber cereal.
Carbohydrates
Its actually important to understand what each nutrient does to your body? How does it work? Carbohydrates when digested and broken down by the body, converts in glucose (blood sugar), which is then used or stored as energy. We need this energy to carry out our daily activities. Carbohydrates are called simple or complex, depending on their chemical structure. Many of the complex carbohydrates are good sources of fiber.
A lack of carbohydrates in the diet can cause tiredness or fatigue, poor mental function and lack of endurance and stamina.
Complex carbohydrates: Complex carbohydrates are often referred to as starch or starchy foods. They are found naturally in foods and also refined in processed foods.
Complex carbohydrates as natural starches are found in: (should be included in your diet) bananas barley beans brown rice chickpeas lentils nuts oats parsnips potatoes root vegetables sweet corn wholegrain cereals wholemeal breads wholemeal cereals wholemeal flour wholemeal pasta yams. Complex carbohydrates as refined starches are found in: (should be avoided) biscuits, pastries and cakes pizzas sugary processed breakfast cereals white bread white flour white pasta White rice.
Simple carbohydrates: Simple carbohydrates are also known as sugars. They also exist in either a natural or refined form.
Natural sugars (should be included in your diet) are found in fruits and vegetables. That doesn't mean you should avoid fruits and vegetables. The naturally occurring simple carbohydrates present in fruits and vegetables can be beneficial to your health. Refined sugars are found in: (should be avoided)

biscuits, cakes and pastries chocolate honey and jams jellies brown and white cane sugar pizzas prepared foods and sauces soft drinks sweets and snack bars.
Sugar and starch are found in both healthy and 'unhealthy' foods, so the type of carbohydrates you eat is important for your well being.
* The majority of carbohydrate intake should come from natural starches and naturally occurring sugars(fruits, milk and vegetables) rather than processed or refined sugars. * Eating too much carbs will lead to weight gain, regardless of what foods you get your energy from. * Refined sugars provide calories, but lack vitamins, minerals, and fiber. Such simple sugars are often called "empty calories" and can lead to weight gain.
* 1g carbohydrate contains 3.75 calories * Many of the complex carbohydrates are good sources of fiber. * For a healthy diet, limit the amount of added sugar that you eat and choose whole grains over refined grains * A diet too high in carbohydrates can upset the delicate balance of your body's blood sugar level, * Fruits and vegetables are also high in a number of other nutrients, including vitamins, minerals and fiber. Some fruits, vegetables and legumes may also contain fats and protein.
Dietary fiber
Fiber (a form of carbohydrate) is an important component of a healthy balanced diet. It can't be absorbed by our body but adds bulk to your food and make you feel full which helps you in losing weight. This means fiber is not a nutrient and contains no calories or vitamins. But too much of anything is bad!!!
Fiber helps your digestive system to process food and absorb nutrients. Fiber can help to lower blood cholesterol. Fiber makes you feel fuller and so helps to control your appetite.
There are two types of fiber: insoluble and soluble.
Insoluble fiber This type of fiber helps bowel movements by making stool soft and bulky. This type of fiber helps prevent constipation. Insoluble fiber is found in the following foods: beans brown rice fruits with edible seeds lentils maize oats pulses wheat bran wholegrain breads wholegrain cereals wholemeal breads wholemeal cereals wholemeal pasta wholewheat flour. Soluble fiber This type of fiber lowers cholesterol levels and controls blood sugar. It can be found in all fruit and vegetables, but the following are rich sources: apples barley citrus guar gum legumes oats pears strawberries.
* You should add fiber to your diet slowly. Increasing dietary fiber too quickly can lead to gas , bloating and cramps. * You should only aim for a 5g increase over a three to five day period, and drink plenty of water for it to be effective. * Make sure you get both forms of fiber in your diet.
* You can also check nutrition labels to find out how much fiber something contains.
Water
Now this is the easiest but an essential nutrient our body needs...WATER. We all know water is!! And we know how much do we drink it without reading labels.
Water has no calories, no fat, no carbohydrates, no sugar. The body cannot store water and must have fresh supplies every day to perform virtually every metabolic process. The body is made up of 5575 per cent water. Water forms the basis of blood, digestive juices, urine and perspiration and is contained in lean muscle, fat and bones. Warning: Although rare, it is possible to drink too much water leading to "water intoxication" * Most mature adults lose about 2.53 liters of water per day. * Foods provide about one liter of fluid and the remainder must be obtained from drinks .* Most foods, even those that look hard and dry, contain water. The body can get about half of its water needs from food alone * Dehydration occurs when the water content of the body is too low. * If you regularly dont drink enough water there is some increased risk of kidney stones and, in women, urinary tract infections * Sweet drinks should be limited because they add calories without nutrient value. * More than eight glasses may be needed for physically active people, children, people in hot or humid environments, and breastfeeding women * Dark urine is an indication that your body needs more fluid.
Fats
"FAT" is a frightening word for all of us..No doubt in that but its an essential nutrient of our diet. Does Fat make you fat??? The answer is NO..!!! Healthy fats are very much needed by our body in certain amount and dont make you fat!!! Aaaahhh...see that smile on your face!!! Fats store energy, insulate us and protect our vital organs. They act as messengers, helping proteins do their jobs. They also start chemical reactions that help control growth, immune function, reproduction and other aspects of basic metabolism. Fat is required to help fat soluble vitamins work in our body. Fat transports these vital nutrients around the body. Fat is one of the 3 nutrients (along with protein and carbohydrates) that supply calories to the body.
Saturated fat: These are the biggest dietary cause of high LDL levels ("bad cholesterol")
These types of fat raise cholesterol levels and increase your risk of many chronic diseases, such as heart disease, stroke and certain cancers. Saturated fats are solid at room temperature and are found mainly in the following animal and dairy products:
meat butter cream cheese eggs lard full fat milk suet and dripping full fat yoghurt. Oils- palm, coconut, palm kernel oil
Saturated fats are also found in hard margarines that are formed by the 'hydrogenation' of vegetable oils.
Trans fatty acids are found in fried foods, commercial baked goods (donuts, cakes, cookies, crackers), processed foods, and margarine. These fats can raise LDL levels.
Unsaturated fat: Fats that help to lower blood cholesterol if used in place of saturated fats.
It doesn't mean you can have them as much you want..Limited is allowed. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.) They are important for controlling inflammation, blood clotting, and brain development. Unsaturated fats are generally liquid at room temperature.Good sources of unsaturated fats include:

avocados (one quarter of an avocado contains 5g of unsaturated fat) unsalted nuts (cashew, brazil, pecan, walnut) seeds (pumpkin, sunflower, sesame).
Omega-3 and omega-6 essential fatty acids play an important role in the functions of the body that promote health and wellbeing. In particular, studies have shown that omega-3 fatty acids protect against heart disease. Oily fish is the best source of omega-3. While oily fish is the best source of essential fatty acids, other omega-rich foods are:
corn oil flaxseed oil nut oil safflower oil sunflower oil Virgin olive oil.
* Pay close attention to food labels and avoid food with high saturated fat. * Saturated fat should be limited to 10% of calories. * Fat provides 9 calories per gram, more than twice the number provided by carbohydrates or protein. * Unsaturated fats contain essential fatty acids that cannot be manufactured by the body. This means you need to get them from food. * Current advice is to eat oily fish two to three times a week. * A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. * Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors. * Children under age 2 should NOT be on a fat-restricted diet because cholesterol and fat are thought to be important nutrients for brain development. * We also need fat for hormone metabolism, healthy skin and hair, tissue repair, protecting the internal organs and to prevent excessive loss of body heat. * Hydrogenation increases the shelf-life of food, but it also creates trans fats (trans-fatty acids) that are harmful for health.
Is eating out making you gain weight???
Eat smart.......cut calories....lose weight!!!
Soooo easy...isnt it..yeah I know it sounds so, but really difficult when it comes to dining out and to control your cravings and taste buds!! But what if you get to eat whatever you like, with some healthy changes to it...Yeahh..now I'm talking business..hehehe...Well here you'll find some very small changes which if you incorporate when ordering from a restaurant or eating out can save you hundreds of calories..try them..they wont hurt..I promise!!!!
Choose a restaurant either at a walking distance from your house or park the car at the far end from the restaurant. Those extra steps will really help you digest the food with that lil extra butter!!!
Buy 1 get 1 free..sounds good, but its not good for you!!Stay away from such offers else all food would end up in your tummy, if not today then tomorrow!! Opt for soup instead of fried appetizers..but careful!!! Not cream based soups go for broth based. Include salads in your meal..but order the dressing on the side and use a tsp of it. Else you can try some vinegar or salsa or some low fat dressing for your salad.
Free breads in restaurants are fun..opt for hard crunchy bread/flat bread instead of doughy white bread, it would save you about 100 calories. For a drink, keep water as the first option, followed by masala lemonade or diet soda.
Select items with whole grains like pasta/pizza/sandwich. Choose grilled, baked, poached, roasted or broiled options over fried. Stay away from mayo on the sandwich; rather try mustard or low fat dressing.
Ask your server to get the dishes made with no extra cheese or butter. If portion size is big, get it packed for the next day. Savor food,eat slow,let your mind calculate if you are full. Coffee: Buy a small size coffee with fat free or skim milk and use less sweetener. Italian food: When choosing pasta, order it with tomato based sauce, avoid cheese based. For pizza,ask your server to get it done with less cheese with vegetables and one leaner meat topping. Mexican food: Stay from deep fried tortilla chips or hard shelled tacos, rather order fajitas or burritos with less or no cheese...Trust me..it'd taste excellent!!
Thai food: Go for soup, stir fry options, salads and steamed rice on the side.
Chinese food: Opt for stir fry veg/noodles/rice, avoid large bowls of fried rice or dishes with thick hot and sour sauces.
Indian food:Opt for tandoori dishes and roti.If getting gravies or naan..ask the server to get them with less or no butter.
Desserts: Share your dessert...half the dessert,half the calories..eat with a small spoon,savor it.
Buffets: Usually we end up eating more at buffets, but choosing wisely can help. Choose greens, broth based soups, avoid beverage refills, control the portion size.
Tip to save lots of calories...When munching on junk, try it with your non dominant hand..i.e..if you are a righty, eat with your left hand, you'll end up eating less.
Diet-Calories-Chart for Pakistani food

Standard Measures . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . MILK AND MILK PRODUCTS Food Stuff Cow's Milk Soya Milk Toned Milk Double Toned Milk Skimmed Milk Cottage Cheese Cow's Milk Buffalo Milk Yoghurt (Cow's Milk) Yoghurt (Toned Milk) Youghurt (double toned Milk) Butter Milk Cream light Khoya Processed cheese Condensed Milk Powdered Milk Fruits Apple Banana Cherries Dates (fried) Grapes Guava Louquat Mango Musk Mellon Orange Peach Pear Papaya Pineapple (fresh) Plum Pomegranate Vegetables Bathula Beet root Bitter gourd Carrot Cabbage Capsicum Amount 1 cup 1 cup 1 cup 1 cup 1 cup 100g 100g 1 Bowl 1 Bowl 1 Bowl 1 cup 1 1/2 tbsp 100g 1 Cube (25g) 1/2 Cup 1 tbsp 1 Medium (100g) 1 Medium (100g) 10 (70g) 10 (100g) 20 (100g) 1 Medium (150g) 6 Large (150g) 1 small (100g) 100g 1 Medium (100g) 1 Medium (100g) 1 Medium (100g) 100g 1 Splice (100g) 1 small (75g) 1 small (100g) 100g 100g 100g 1 Medium (60g) 1 Medium (300g) 1 Medium (100g) Calories 135 85 90 70 60 265 292 100 70 50 30 45 421 80 228 70 60 139 45 317 71 75 43 74 17 72 50 75 32 46 39 65 30 43 20 29 80 24
1 Cup 1 Bowl 1 Glass 1 Table Spoon 1 Tea spoon
200 ml 150 ml 250 ml 15g 5g
Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Vagetables Oils Oils Oils Oils Oils Sugar Sugar Sugar Nuts Nuts Nuts Nuts Nuts Nuts Nuts Nuts Nuts BEVERAGES NAME Tea Instant coffee Espresso coffee Mango shake Fruit punch Lemonade/Mintade Jaljeera Panna (raw mango juice)
Cauliflower Coriander Leaves Colocasia Cucumber Fenugreek leaves French Beans Lady finger Lettuce Mint Leaves Mustard leaves Onion Potato Radish Spinach Sweet Potato Tinda Tomato Butter Ghee Margarine Oil Olive Oil White Sugar Honey Jaggery Almond Coconut (fresh) Coconut (dry) Cashew Nut Pine nuts Ground Nut Pistachio Raisins Walnut
1 Medium (500g) 100g 1 Medium (75g) 1 Medium (150g) 100g 100g 100g 100g 100g 100g 1 Medium (50g) 1 Medium (60g) 1 Small (150g) 100g 100g 1 Small (50g) 1 Medium (60g) 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 5g 10small (10g) 10g 15g 6 Medium (20g) 10g 20 (10g) 10 (10g) 10g 4 Halves (10g)
30 20 72 20 15 26 35 20 15 34 25 26 120 26 120 10 10 36 45 45 45 20 15 19 65 45 99 120 60 60 65 30 70
RAW WEIGHT Low fat milk-1tsp Sugar-1tsp Low fat milk-2tsp Sugar-1tsp Low fat milk-1/2tsp Sugar-1tsp Cream-1/2tsp Mango-50g Buffalo milk-150ml sugar-2tsp Fresh juices Mint leaves Lemon sugar-2tsp Mango-50g
MEASURE 1 Cup 1 Cup 1 Cup 1 Glass 1 Glass 1 Glass 1 Glass 1 Glass
CALORIES 30 40 55 249 174 40 NIL 97
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Sugar-3tsp Carrot kanji Pineapple juice Rose water (Rooh Afza-3tsp) Soft drink Tender coconut water ALCOHOLIC DRINKS NAME Beer Wine(dry) Wine(sweet) Brandy Champagne(dry) Champagne(sweet) Whisky Gin Rum Sherry(dry) (Note: It is healthy to avoid consuming alcohol as much as possible.) CEREALS PREPARATION COOKED WT.(G) Burghol(cracked wheat)200 Rice 200 Khichri1 200 Pulao 300 Parantha2 100 Chappati3 70 Puri4 75 Bhatura5 36 Potato parantha6 90 Khubus(Small) 90 Freikha 200 Wheat, all bran 28 Doughnut 32 Burger, chicken Burger, vegetable DAL PREPARATION PREPARATION Bengal gram dal Black gram dal Green gram dal Lentil dal Red gram dal Kadhi7 Spinach with dal COOKED WT.(G) 125 145 155 140 135 140 140 COOKED MEASURE/NO. 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl CALORIES 124 161 316 248 104 118 113 COOKED MEASURE/NO. 1 Cup 1 Cup 1 Cup 2 Bowls 2 2 3 1 1 1 1 Cup 1/2 Cup 1 1 1 CALORIES 225 222 430 358 297 170 240 154 213 240 225 95 135 275 125 1 Glass 1 Glass 1 Glass 300ml 1 Glass 5 110 150 125 24
AMOUNT 240ml 100ml 100ml 30ml 135ml 135ml 30ml 30ml 30ml 30ml
CALORIES 110 80 142 75 105 160 75 85 85 45
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Sambar8 Chole9 Green gram(whole) Lentil (whole) Rajmah10 Chick peas(lobia) Phool(fava beans) VEGETABLE PREPARATION PREPARATION Peas and paneer Pea potato curry potato curry Fried vegetableballs curry
160 160 145 130 135 140 100
1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1/2 Cup
81 119 113 95 153 141 115
COOKED WT.(G) 130 135 110 145
COOKED MEASURE/NO. 1 Bowl 1 Bowl 3/4 Bowl 1 Bowl COOKED MEASURE/NO. 1 Bowl 1 Bowl 1.5 Bowl 3/4 Bowl 1 Bowl 1 Bowl COOKED MEASURE/NO. 1 1/2 Bowl 2 2 1 3 2 1 2 1.25 1 Cup 1 Large 1 Piece 1 Piece 1 Portion 4 Pieces 1 Piece 1 Small piece 1 Small piece 1 Small piece 1 Medium piece 5 Pieces 2 Pieces 8-10 Pieces 4 Pieces
CALORIES 191 132 131 217 CALORIES 116 100 226 115 131 84 CALORIES 298 343 138 192 229 214 207 194 260 197 245 153 153 375 300 277 350 345 375 525 550 600 550 550
DRY PREPARATION COOKED WT.(G) Capsicum potato Cauliflower and carrot Ladies finger(okra) Eggplant Cabbage Stuffed tomato SNACKS PREPARATION Poha Dahi vada Vada Masala dosa Idli Sago vada Samosa Sandwich Upma Spaghetti Waffles Cake,plain Cake,sponge Pie Ka'ak Manakeesh Knafeh b'jibun Knafeh b'kashta Znood el sitt Hareesah Baklawah Borma Ish el bulbul Ghraybeh 125 95 140 100 100 85 COOKED WT.(G) 150 166 43 100 170 60 65 65 160 140 75 75 50 160 100 100 100 100 100 100 100 100 100 100
NON-VEG PREPARATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . SALADS AND DRESSINGS French 15 Mayonnaise 15 Light mayonnaise 15 Tossed green salad with 1 Bowl dressing Coleslaw veg with jellied fruit salad Tabouleh 100g Fattoush 100g Caesar 15 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 Bowl 1 Bowl 1 Bowl 1 tbsp 70 150 110 95 151 108 125 70 PREPARATION COOKED WT.(G) Chicken with gravy 125 Fish cutlets 80 Fish fillet 115 Fried Fish 85 Liver tossed with spices140 Mutton curry 145 Prawn tossed with 115 spices Prawn curry 145 CHUTNEYS(PASTES) PREPARATION Coconut chutney Coriander chutney Mint Chutney Tamarind Chutney Tomato Chutney Hummos Moutabbal COOKED WT.(G) 55 20 18 20 50 30 30 COOKED MEASURE/NO. 2 tbsp 1 tbsp 1 tbsp 1 tbsp 1/2 Bowl 2 tbsp 2 tbsp CALORIES 125 47 7 65 32 120 75 COOKED MEASURE/NO. 1 Bowl 2 Bowl 2 Bowl 2 Bowl 1 Bowl 1 Bowl 3/4 Bowl 1 Bowl CALORIES 257 190 358 218 330 237 206 219
RAITAS Cucumber raita(low fat Yoghurt-100 curd) Cucumber-50 Boondi raita fried Yoghurt-100 bengal flour balls
1 Bowl 1 Bowl
52 100
Food Scoring Guide: Smart Choices

Since the foods with the higher nutrient scores are low in calories and do not contain saturated fat, trans fat, cholesterol, or added salt, you need not give these unhealthful foods factors much thought once you start choosing foods that have the highest nutrient density. For example, all natural foods contain less than half a mg of sodium per calorie. It is only when you include prepared foods, processed foods, and restaurant foods in your diet that excess sodium becomes an issue (because of the risk of high blood pressure and strokes). When eating foods from lower-nutrient categories, the sodium levels need to be considered. Try to avoid foods with more salt than calories. Foods that contain more sodium (in milligrams) than the number of calories cannot be considered healthful. As the sodium number gets higher and higher, the food becomes more dangerous to include in your diet. Ideally, your total daily intake of sodium should be under 1000 mg.
Calories Chart
Serving Size Oil, corn and canola 1 tbsp 100g 1 cup 123.76 884.00 1,980.16 13.75 98.22 220.02 0.00 0.00 0.00 0.00 0.00 0.00 Calories Fat (g) Carbohydrates (g) Protein (g)
Serving Size Oil, vegetable corn, salad or cooking 1 tsp 1 tbsp 100g 1 cup
Calories Fat (g) Carbohydrates (g) Protein (g)
39.78 120.22 884.00 1,927.12
4.42 13.36 98.22 214.12
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
Serving Size Oil, canola and soybean 1 tbsp 100g 1 cup
120.22 884.00 1,927.12
13.36 98.22 214.12
0.00 0.00 0.00
0.00 0.00 0.00
Serving Size Mayonnaise dressing, no cholesterol 1 tbsp 100g 1 cup
103.20 688.00 1,644.32
11.45 76.31 182.39
0.04 0.29 0.70
0.00 0.00 0.00
Mayonnaise, low sodium, low calorie or diet 1 tbsp 100g 1 cup 32.34 231.00 517.44 2.61 18.64 41.74 2.17 15.53 34.79 0.04 0.29 0.65
Mayonnaise, made with tofu 1 tbsp 100g 1 cup 48.30 322.00 772.80 4.73 31.54 75.70 0.56 3.75 9.00 0.88 5.84 14.02
Mayonnaise, reduced-calorie or diet, cholesterol-free 1 tbsp 100g 1 cup 48.62 333.00 769.23 4.86 33.30 76.92 0.98 6.70 15.48 0.13 0.90 2.08
Serving Size Vegetable oil, canola 1 tsp 1 tbsp 100g 1 cup
39.78 123.76 884.00 1,927.12
4.42 13.75 98.22 214.12
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.0
Serving Size
Vegetable oil, sunflower, oleic (70% and over) 1 tsp 1 tbsp 100g 1 cup 39.78 123.76 884.00 1,927.12 4.42 13.75 98.22 214.12 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Serving Size Oil, soybean, salad or cooking 1 tsp 1 tbsp 100g 1 cup
39.78 120.22 884.00 1,927.12
4.42 13.36 98.22 214.12
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
Oil, soybean, salad or cooking, (hydrogenated) 1 1tsp 39.78 4.42 0.00 0.00
1 tbsp 100g 1 cup
120.22 884.00 1,927.12
13.36 98.22 214.12
0.00 0.00 0.00
0.00 0.00 0.00
Oil, soybean, salad or cooking, (hydrogenated) and cottonseed 1 tsp 1 tbsp 100g 1 cup 39.78 120.22 884.00 1,927.12 4.42 13.36 98.22 214.12 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Serving Size Oil, olive, salad or cooking 1 tsp 1 tbsp 100g 1 cup
39.78 119.34 884.00 1,909.44
4.42 13.26 98.22 212.16
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
Serving Size Oil, vegetable, palm 1 tsp 1 tbsp 100g 1 cup
39.78 120.22 884.00 1,909.44
4.42 13.36 98.22 212.16
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
Serving Size
Oil, vegetable, sunflower, linoleic (less than 60%) 1 tsp 1 tbsp 100g 1 cup 39.78 120.22 884.00 1,927.12 4.42 13.36 98.22 214.12 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Oil, vegetable, sunflower, linoleic, (60% and over) 1 tsp 1 tbsp 39.78 120.22 4.42 13.36 0.00 0.00 0.00 0.00
100g 1 cup
884.00 1,927.12
98.22 214.12
0.00 0.00
0.00 0.00
Oil, vegetable, sunflower, linoleic, (hydrogenated) 1 tsp 1 tbsp 100g 1 cup 39.78 120.22 884.00 1,927.12 4.42 13.36 98.22 214.12 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Serving Size Butter, light, stick, with salt 100g Butter, light, stick, without salt 100g
499.00
54.01
0.00
3.23
499.00
54.01
0.00
3.23
Serving Size Oil, vegetable, almond 1 tsp 1 tbsp 100g 1 cup
39.78 120.22 884.00 1,927.12
4.42 13.36 98.22 214.12
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.0
Serving Size Oil, peanut, salad or cooking 1 tsp 1 tbsp 100g 1 cup
39.78 119.34 884.00 1,909.44
4.42 13.26 98.22 212.16
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
Serving Size
Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter
1 unit (yield from 1 lb ready-to-cook chicken) 100g 0.5 breast, bone removed
218.40 260.00 364.00
11.09 13.20 18.48
7.55 8.99 12.59
20.87 24.84 34.78
Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour 1 unit (yield from 1 lb ready-to-cook chicken) 0.5 breast, bone removed 100g 130.98 217.56 222.00 5.23 8.69 8.87 0.97 1.61 1.64 18.79 31.20 31.84
Chicken, broilers or fryers, breast, meat and skin, cooked, roasted 1 unit (yield from 1 lb ready-to-cook chicken) 0.5 breast, bone removed 100g 1 cup, chopped or diced 114.26 193.06 197.00 275.80 4.51 7.62 7.78 10.89 0.00 0.00 0.00 0.00 17.28 29.20 29.80 41.72
Chicken, broilers or fryers, breast, meat and skin, cooked, stewed 1 unit (yield from 1 lb ready-to-cook chicken) 100g 0.5 breast, bone removed 1 cup, chopped or diced 121.44 184.00 202.40 257.60 4.90 7.42 8.16 10.39 0.00 0.00 0.00 0.00 18.08 27.39 30.13 38.35
Chicken, broilers or fryers, breast, meat and skin, raw 0.5 breast, bone removed (yield from 1 lb ready-to-cook chicken) 100g 0.5 breast, bone removed 149.64 172.00 249.40 8.05 9.25 13.41 0.00 0.00 0.00 18.14 20.85 30.23
Chicken, broilers or fryers, breast, meat only, cooked, fried 1 unit (yield from 1 lb ready-to-cook chicken) 0.5 breast, bone and skin removed 100g 97.24 160.82 187.00 2.45 4.05 4.71 0.27 0.44 0.51 17.39 28.76 33.44
Chicken, broilers or fryers, breast, meat only, cooked, roasted 1 unit (yield from 1 lb ready-to-cook chicken) 0.5 breast, bone and skin removed 85.80 141.90 1.86 3.07 0.00 0.00 16.13 26.68
100g 1 cup, chopped or diced
165.00 231.00
3.57 5.00
0.00 0.00
31.02 43.43
Chicken, broilers or fryers, breast, meat only, cooked, stewed 1 unit (yield from 1 lb ready-to-cook chicken) 0.5 breast, bone and skin removed 100g 1 cup, chopped or diced 86.07 143.45 151.00 211.40 1.73 2.88 3.03 4.24 0.00 0.00 0.00 0.00 16.52 27.53 28.98 40.57
Chicken, broilers or fryers, breast, meat only, raw 1 unit (yield from 1 lb ready-to-cook chicken) 100g 0.5 breast, bone and skin removed 78.10 110.00 129.80 0.88 1.24 1.46 0.00 0.00 0.00 16.39 23.09 27.25
Serving Size
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter 1 unit (yield from 1 lb ready-to-cook chicken) 1 drumstick, bone removed 100g 115.24 192.96 268.00 6.77 11.34 15.75 3.56 5.96 8.28 9.44 15.80 21.95
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour 1 unit (yield from 1 lb ready-to-cook chicken) 1 drumstick, bone removed 100g 71.05 120.05 245.00 3.98 6.72 13.72 0.47 0.80 1.63 7.82 13.21 26.96
Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted 1 unit (yield from 1 lb ready-to-cook chicken) 1 drumstick, bone removed 100g 1 cup, chopped or diced 66.96 112.32 216.00 302.40 3.46 5.80 11.15 15.61 0.00 0.00 0.00 0.00 8.38 14.06 27.03 37.84
Chicken, broilers or fryers, drumstick, meat and skin, cooked, stewed
1 unit (yield from 1 lb ready-to-cook chicken) 1 drumstick, bone removed 100g 1 cup, chopped or diced
69.36 116.28 204.00 285.60
3.62 6.06 10.64 14.90
0.00 0.00 0.00 0.00
8.61 14.43 25.32 35.45
Chicken, broilers or fryers, drumstick, meat and skin, raw 1 unit (yield from 1 lb ready-to-cook chicken) 1 drumstick, bone removed 100g 70.84 117.53 161.00 3.82 6.34 8.68 0.00 0.00 0.00 8.48 14.07 19.27
Chicken, broilers or fryers, drumstick, meat only, cooked, fried 1 unit (yield from 1 lb ready-to-cook chicken) 1 drumstick, bone and skin removed 100g 48.75 81.90 195.00 2.02 3.39 8.08 0.00 0.00 0.00 7.16 12.02 28.62
Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 1 unit (yield from 1 lb ready-to-cook chicken) 1 drumstick, bone and skin removed 100g 1 cup, chopped or diced 44.72 75.68 172.00 240.80 1.47 2.49 5.66 7.92 0.00 0.00 0.00 0.00 7.36 12.45 28.29 39.61
Chicken, broilers or fryers, drumstick, meat only, cooked, stewed 1 unit (yield from 1 lb ready-to-cook chicken) 1 drumstick, bone and skin removed 100g 1 cup, chopped or diced 47.32 77.74 169.00 270.40 1.60 2.63 5.71 9.14 0.00 0.00 0.00 0.00 7.70 12.65 27.50 44.00
Chicken, broilers or fryers, drumstick, meat only, raw 1 drumstick bone and skin removed (yield from 1 lb ready-to-cook chicken) 1 drumstick, bone and skin removed 100g 44.03 73.78 119.00 1.27 2.12 3.42 0.00 0.00 0.00 7.62 12.77 20.59
Serving Size
Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 1 unit (yield from 1 lb ready-to-cook chicken) 1 thigh, bone removed 100g 144.04 238.22 277.00 8.60 14.22 16.53 4.72 7.81 9.08 11.24 18.58 21.61
Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, flour 1 unit (yield from 1 lb ready-to-cook chicken) 1 thigh, bone removed 100g 99.56 162.44 262.00 5.69 9.29 14.98 1.21 1.97 3.18 10.17 16.58 26.75
Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted 1 unit (yield from 1 lb ready-to-cook chicken) 1 thigh, bone removed 100g 1 cup, chopped or diced 91.39 153.14 247.00 345.80 5.73 9.60 15.49 21.69 0.00 0.00 0.00 0.00 9.27 15.54 25.06 35.08
Chicken, broilers or fryers, thigh, meat and skin, cooked, stewed 1 unit (yield from 1 lb ready-to-cook chicken) 1 thigh, bone removed 100g 95.12 157.76 232.00 6.04 10.02 14.74 0.00 0.00 0.00 9.54 15.82 23.26
Chicken, broilers or fryers, thigh, meat and skin, raw 1 thigh, bone removed (yield from 1 lb ready-to-cook chicken) 1 thigh, bone removed 100g 120.27 198.34 211.00 8.69 14.34 15.25 0.00 0.00 0.00 9.84 16.23 17.27
Chicken, broilers or fryers, thigh, meat only, cooked, fried 1 unit (yield from 1 lb ready-to-cook chicken) 1 thigh, bone and skin removed 100g 67.58 113.36 218.00 3.19 5.36 10.30 0.37 0.61 1.18 8.74 14.65 28.18
Chicken, broilers or fryers, thigh, meat only, cooked, roasted 1 unit (yield from 1 lb ready-to-cook chicken) 1 thigh, bone and skin removed 64.79 108.68 3.37 5.66 0.00 0.00 8.04 13.49
100g 1 cup, chopped or diced
209.00 292.60
10.88 15.23
0.00 0.00
25.94 36.32
Chicken, broilers or fryers, thigh, meat only, cooked, stewed 1 unit (yield from 1 lb ready-to-cook chicken) 1 thigh, bone and skin removed 100g 1 cup, chopped or diced 64.35 107.25 195.00 273.00 3.23 5.38 9.79 13.71 0.00 0.00 0.00 0.00 8.25 13.75 25.00 35.00
Chicken, broilers or fryers, thigh, meat only, raw 1 thigh, bone and skin removed (yield from 1 lb ready-to-cook chicken) 1 thigh, bone and skin removed 100g 48.79 82.11 119.00 1.60 2.70 3.91 0.00 0.00 0.00 8.06 13.56 19.65
Serving Size Butter oil, anhydrous 1 tbsp 100g 1 cup Butter, salted 1 pat (1" sq, 1/3" high) 1 tbsp 100g 1 stick 1 cup Butter, whipped, with salt 1 pat (1" sq, 1/3" high) 1 tbsp 1 stick 100g 1 cup Butter, without salt 1 pat (1" sq, 1/3" high)
112.13 876.00 1,795.80
12.44 97.21 199.28
0.00 0.00 0.00
0.04 0.27 0.56
35.85 101.81 717.00 810.21 1,627.59
3.96 11.26 79.27 89.58 179.95
0.00 0.01 0.06 0.07 0.13
0.04 0.12 0.83 0.94 1.89
27.25 67.40 544.92 717.00 1,082.67
3.01 7.45 60.25 79.27 119.70
0.00 0.01 0.04 0.06 0.09
0.03 0.08 0.63 0.83 1.25
35.85
3.96
0.00
0.04
1 tbsp 100g 1 stick 1 cup
101.81 717.00 810.21 1,627.59
11.26 79.27 89.58 179.95
0.01 0.06 0.07 0.13
0.12 0.83 0.94 1.89
Serving Size
Milk, filled, fluid, with blend of hydrogenated vegetable oils 100g 1 cup 1 quart Milk, filled, fluid, with lauric acid oil 1 fl oz 100g 1 cup 1 quart 19.22 63.00 153.72 614.88 1.04 3.40 8.30 33.18 1.45 4.74 11.57 46.26 1.02 3.33 8.13 32.50 63.00 153.72 614.88 3.44 8.39 33.55 4.71 11.49 45.96 3.31 8.07 32.29
Milk, fluid, nonfat, calcium fortified (fat free or skim) 1 fl oz 100g 1 cup 10.82 35.00 86.45 0.06 0.18 0.44 1.50 4.85 11.98 1.05 3.40 8.40
Serving Size Milk, dry, nonfat, calcium reduced 1 oz 100g 0.25 lb
100.36 354.00 400.02
0.06 0.20 0.23
14.69 51.80 58.53
10.06 35.50 40.11
Milk, dry, nonfat, instant, with added vitamin A 0.333 cup (makes 1 cup reconstituted milk) 1 cup 1 envelope (1-1/3 cup) 100g 82.34 243.44 325.78 358.00 0.17 0.49 0.66 0.72 12.00 35.49 47.49 52.19 8.07 23.87 31.94 35.10
Milk, dry, nonfat, instant, without added vitamin A
1 cup 1 envelope (1-1/3 cup) 100g
243.44 325.78 358.00
0.49 0.66 0.72
35.49 47.49 52.19
23.87 31.94 35.10
Milk, dry, nonfat, regular, with added vitamin A 0.25 cup 100g 1 cup 108.60 362.00 434.40 0.23 0.77 0.92 15.59 51.98 62.38 10.85 36.16 43.39
Milk, dry, nonfat, regular, without added vitamin A 0.25 cup 100g 1 cup Milk, dry, whole 0.25 cup 100g 1 cup 158.72 496.00 634.88 8.49 26.53 33.96 12.21 38.16 48.85 8.37 26.14 33.46 108.60 362.00 434.40 0.23 0.77 0.92 15.59 51.98 62.38 10.85 36.16 43.39
Serving Size Milk, canned, evaporated, nonfat 1 fl oz 100g 0.5 cup 1 cup
24.88 78.00 99.84 199.68
0.06 0.20 0.26 0.51
3.62 11.35 14.53 29.06
2.41 7.55 9.66 19.33
Milk, canned, evaporated, with added vitamin A 1 fl oz 100g 0.5 cup 42.21 134.00 168.84 2.36 7.48 9.42 3.13 9.93 12.52 2.12 6.74 8.49
Milk, canned, evaporated, without added vitamin A 1 fl oz 100g 0.5 cup 1 cup 1 can (13 oz) 42.21 134.00 168.84 337.68 494.46 2.36 7.48 9.42 18.85 27.60 3.13 9.93 12.52 25.03 36.65 2.12 6.74 8.49 16.98 24.86
Serving Size Milk shakes, thick chocolate 1 fl oz 100g 1 container (10.6 oz) Milk shakes, thick vanilla 1 fl oz 100g 1 container (11 oz)
33.80 119.00 357.00
0.76 2.68 8.04
5.96 20.99 62.97
0.86 3.03 9.08
31.81 112.00 350.56
0.85 2.98 9.34
4.97 17.48 54.72
1.08 3.80 11.90
Milk, indian buffalo, fluid 100g 1 cup 1 quart 97.00 236.68 946.72 6.84 16.69 66.74 5.14 12.54 50.18 3.72 9.08 36.33
Serving Size Milk, low sodium, fluid 1 fl oz 100g 1 cup 1 quart
18.60 61.00 148.84 595.36
1.05 3.44 8.39 33.56
1.35 4.43 10.82 43.26
0.94 3.08 7.52 30.07
Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A 100g 1 cup 1 quart 48.00 118.08 472.32 1.16 2.86 11.43 5.48 13.49 53.95 3.90 9.60 38.41
Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids and vitamin A 100g 1 cup 1 quart 43.00 105.35 421.40 0.97 2.38 9.51 4.97 12.18 48.71 3.48 8.53 34.10
Milk, lowfat, fluid, 1% milkfat, with added vitamin A 1 fl oz 12.81 0.29 1.52 1.02
100g 1 cup 1 quart
42.00 102.48 409.92
0.97 2.36 9.43
4.97 12.13 48.51
3.36 8.19 32.76
Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim) 100g 1 cup 1 quart 41.00 100.86 403.44 0.25 0.62 2.46 5.56 13.68 54.71 3.96 9.74 38.97
Milk, nonfat, fluid, with added nonfat milk solids and vitamin A (fat free or skim) 1 fl oz 100g 1 cup 1 quart 11.32 37.00 90.65 362.60 0.08 0.25 0.61 2.45 1.54 5.02 12.30 49.20 1.09 3.57 8.75 34.99
Milk, nonfat, fluid, with added vitamin A (fat free or skim) 1 fl oz 100g 1 cup 1 quart 10.40 34.00 83.30 333.20 0.02 0.08 0.20 0.78 1.52 4.95 12.14 48.55 1.03 3.37 8.25 32.99
Milk, nonfat, fluid, without added vitamin A (fat free or skim) 100g 1 cup 1 quart Milk, producer, fluid, 3.7% milkfat 100g 1 cup 1 quart 64.00 156.16 624.64 3.62 8.84 35.36 4.60 11.23 44.92 3.25 7.92 31.69 35.00 85.75 343.00 0.18 0.44 1.76 4.85 11.88 47.53 3.41 8.35 33.42
Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A 100g 1 cup 1 quart 56.00 137.76 551.04 1.98 4.87 19.48 5.49 13.51 54.02 3.95 9.72 38.87
Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A 100g 1 cup 51.00 124.95 1.92 4.70 4.96 12.16 3.47 8.51
1 quart
499.80
18.79
48.63
34.05
Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A 100g 1 cup 1 quart 56.00 137.20 548.80 1.98 4.85 19.40 5.49 13.45 53.80 3.95 9.68 38.71
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 1 fl oz 100g 1 cup 1 quart Milk, whole, 3.25% milkfat 1 tbsp 1 fl oz 100g 1 cup 1 quart 9.00 18.30 60.00 146.40 585.60 0.49 0.99 3.24 7.90 31.61 0.68 1.37 4.50 10.99 43.96 0.48 0.98 3.21 7.83 31.32 15.25 50.00 122.00 488.00 0.60 1.97 4.81 19.23 1.43 4.68 11.42 45.68 1.01 3.30 8.05 32.21
Serving Size Yogurt, chocolate, nonfat milk 100g Yogurt, fruit variety, nonfat 100g 1 container (4.4 oz) 1 container (6 oz) 1 container (8 oz) 1 cup (8 fl oz)
112.00
0.00
23.53
3.53
94.00 117.50 159.80 213.38 230.30
0.20 0.25 0.34 0.45 0.48
18.72 23.40 31.83 42.50 45.87
4.34 5.42 7.37 9.84 10.62
Yogurt, fruit, low fat, 10 grams protein per 8 ounce 100g 0.5 container (4 oz) 1 container, Dannon Sprinkl'ins (4.1 oz) 1 container (6 oz) 1 container (8 oz) 102.00 115.26 118.32 173.40 231.54 1.07 1.20 1.24 1.81 2.42 18.79 21.24 21.80 31.95 42.66 4.31 4.87 5.00 7.33 9.79
1 cup (8 fl oz)
249.90
2.61
46.04
10.56
Yogurt, fruit, low fat, 11 grams protein per 8 ounce 100g 0.5 container (4 oz) 1 container (8 oz) 105.00 118.65 238.35 1.39 1.57 3.15 18.33 20.72 41.62 4.79 5.41 10.87
Yogurt, fruit, low fat, 9 grams protein per 8 ounce 100g 0.5 container (4 oz) 1 container (4.4 oz) 1 container (5 oz) 1 container (6 oz) 1 container (8 oz) 1 cup (8 fl oz) 99.00 111.87 123.75 140.58 168.30 224.73 242.55 1.13 1.28 1.41 1.60 1.92 2.56 2.77 18.30 20.68 22.88 25.99 31.11 41.54 44.84 3.91 4.42 4.88 5.55 6.64 8.87 9.57
Yogurt, plain, low fat, 12 grams protein per 8 ounce 100g 0.5 container (4 oz) 1 container (8 oz) 1 cup (8 fl oz) 63.00 71.19 143.01 154.35 1.55 1.75 3.51 3.79 7.03 7.94 15.95 17.22 5.24 5.92 11.90 12.84
Yogurt, plain, skim milk, 13 grams protein per 8 ounce 100g 0.5 container (4 oz) 1 container (8 oz) 1 cup (8 fl oz) 56.00 63.28 127.12 137.20 0.18 0.20 0.41 0.44 7.68 8.68 17.43 18.82 5.73 6.47 13.01 14.04
Yogurt, plain, whole milk, 8 grams protein per 8 ounce 100g 0.5 container (4 oz) 1 container (8 oz) 1 cup (8 fl oz) 61.00 68.93 138.47 149.45 3.21 3.63 7.29 7.86 4.60 5.20 10.45 11.27 3.43 3.87 7.78 8.40
Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener 100g 43.00 0.16 6.85 3.53
Yogurt, vanilla, low fat, 11 grams protein per 8 ounce 100g 85.00 1.23 13.61 4.86
0.5 container (4 oz) 1 container (8 oz) 1 cup (8 fl oz)
96.05 192.95 208.25
1.39 2.80 3.02
15.38 30.90 33.35
5.50 11.04 11.91
Serving Size Milk, goat, fluid 1 fl oz 100g 1 cup 1 quart
21.04 69.00 168.36 673.44
1.26 4.12 10.06 40.23
1.35 4.43 10.81 43.24
1.08 3.54 8.65 34.60
Milk, human, mature, fluid 1 fl oz 100g 1 cup 21.56 70.00 172.20 1.33 4.31 10.61 2.09 6.78 16.69 0.31 1.01 2.49
Serving Size Cheese, parmesan, grated 1 tbsp 1 oz 1 cup 100g Cheese, parmesan, hard 1 cubic inch 1 oz 100g 5 package (5 oz) Cheese, parmesan, low sodium 1 tbsp 1 cup, grated 100g Cheese, parmesan, shredded
21.55 122.19 431.00 431.00
1.43 8.11 28.61 28.61
0.20 1.15 4.06 4.06
1.92 10.90 38.46 38.46
40.38 111.13 392.00 556.64
2.66 7.32 25.83 36.68
0.33 0.91 3.22 4.57
3.68 10.14 35.75 50.76
22.80 456.00 456.00
1.50 29.99 29.99
0.19 3.70 3.70
2.08 41.60 41.60
1 tbsp 100g
20.75 415.00
1.37 27.34
0.17 3.41
1.89 37.86
Serving Size
Whipped cream substitute, dietetic, made from powdered mix 1 cup 100g 42.40 53.00 2.54 3.18 4.49 5.62 0.38 0.48
Food Calorie Chart of Healthy Foods to Lose Weight
If you want to look and feel great while you lose weight, its essential to eat healthy food. This food calorie chart of healthy foods to lose weight will not only help you lose weight, it also helps you maintain a healthy weight. After all, in order to have a trim fit body, you need healthy food packed with good nutrition, especially when youre eating fewer food calories. So eating healthy foods to lose weight only makes good common sense. And the healthy foods to lose weight on this food calorie chart offer you maximum nutrition with minimum calories. But remember, calories for all packaged foods can only be estimated on our food calorie chart. The Food Calorie Chart of Healthy Foods to Lose Weight
BEANS
FOOD Black beans Garbanzo (chickpeas) Kidney beans Lentil beans Lima beans Navy beans Soybeans (Edamame) Tofu AMOUNT 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup fresh TOTAL CALORIES 113 134 112 115 108 129 127 94
DAIRY
FOOD Butter Cheddar Cheese Cottage Cheese Cottage Cheese, low fat Egg AMOUNT 1 tbs. 1 ounce 1/2 cup 1/2 cup 1 large TOTAL CALORIES 110 114 110 90 75
Milk, low fat Milk, skim Muenster cheese Swiss cheese Yogurt, low fat Yogurt, non fat
1 cup 1 cup 1 ounce 1 ounce 1 cup 1 cup
121 86 104 107 144 127
FISH
FOOD Anchovies, in water Halibut Mackerel Salmon Sardines, in water Tuna, tongol AMOUNT 1 ounce 3 ounces 3 ounces 3 ounces 1 can 1/4 cup TOTAL CALORIES 37 120 85 121 130 60
FRUIT
FOOD Apple Apricots Banana Blackberries Blueberries Cantaloupe Cherries Dates Figs Grapefruit Grapes Guava Kiwifruit Lemon Lime Mango Nectarine AMOUNT 1 medium 3 medium 1 medium 1/2 cup 1/2 cup 1/4 medium 1 cup 5 pieces 1 medium 1/2 medium 1 cup 1 medium 2 medium 1 average 1 average 1/2 medium 1 medium TOTAL CALORIES 80 60 110 37 41 50 90 120 37 60 60 45 100 15 20 70 70
Orange Papaya Peach Pear Persimmon Pineapple Plums Prunes Raisins, seedless Raspberries Strawberries Tangerine Watermelon Watermelon
1 medium 1/2 medium 1 medium 1 medium 1 medium 2 slices 2 medium 1/4 cup 1/4 cup 1 cup 8 medium 1 medium 1 cup 1 slice, 10" diam.
70 70 40 100 32 65 80 110 107 50 45 50 40 150
GRAINS
FOOD Oatmeal, rought cut Pancake, buckwheat Pancake, whole wheat Popcorn, dry Quinoa Rice, brown, cooked Rice, wild, cooked Rye bread Whole wheat bread Whole wheat pasta AMOUNT 1 cup 1 4" diameter 1 4" diameter 1 cup 1/2 cup cooked 1/2 cup 1/2 cup 1 slice 1 slice 1 cup cooked TOTAL CALORIES 145 54 74 54 121 80 85 56 56 182
NUTS AND SEEDS

FOOD Almonds Brazil nuts Cashews Peanuts Peanut butter AMOUNT 1/4 cup 1/4 cup 1/4 cup 1/4 cup 1 tbs. TOTAL CALORIES 212 230 97 210 86
Pecans Pistachios, shelled Pumpkin seeds Sesame seeds Sunflower seeds Tahini Walnuts
1/4 cup 1/4 cup 1/4 cup 1 tbs. 1/4 cup 1 tbs. 1/4 cup
185 185 192 55 170 89 160
POULTRY
FOOD Chicken breast Chicken, light meat, no skin Chicken, dark meat, no skin Turkey, light meat, no skin Turkey, dark meat, no skin AMOUNT 4 ounces 4 ounces 4 ounces 4 ounces 4 ounces TOTAL CALORIES 193 196 232 178 212
VEGETABLES
FOOD Alfalfa sprouts Artichoke Artichoke hearts Arugula Asparagus Avocado Bamboo shoots Beet greens Beets Bell peppers Bok choy Broccoli Broccoli, raw Brussels sprouts Cabbage Carrot, raw Carrots AMOUNT 1 cup 1 medium 1/2 cup cooked 1/2 cup 1/2 cup cooked 1/2 cup pureed 1/2 cup raw 1/2 cup cooked 1/2 cup cooked 1/2 cup raw sliced 1/2 cup cooked 1/2 cup cooked 1 medium stalk 1/2 cup cooked 1/2 cup cooked 1 7 inch 1/2 cup cooked TOTAL CALORIES 20 60 42 3 23 185 21 20 38 25 10 22 45 30 17 31 35
Cauliflower Cauliflower, raw Celery, raw Celery Chard Chives Collard greens Corn Cucumbers Eggplant Endive Garlic Green beans Green onions Jicama Kale Kohlrabi Leeks Lemon grass Lettuce, iceburg Lettuce, romaine Mushrooms Mushrooms Mustard greens Okra Olive oil Onion Onion, raw Onion, raw Parsley Peas Potato, white Pumpkin Radishes Radicchio
1/2 cup cooked 3 florets 1 stalk 1/2 cup cooked 1/2 cup cooked 1 medium 1/2 cup cooked 1/2 cup cooked 1/2 cup sliced 1/2 cup cooked 1/2 cup chopped 1 clove 1/2 cup cooked 1/2 cup chopped 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1 cup raw 1/2 cup 1/2 cup 1/2 cup raw 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1 tbs. 1/2 cup cooked 1 medium 1/2 cup chopped 1/2 cup chopped 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup sliced 1 medium leaf
20 14 6 13 18 9 17 89 7 13 13 4 22 16 43 18 24 16 66 9 4 9 21 11 25 120 46 60 30 11 34 59 24 12 2
Rhubarb Rutabaga Sauerkraut Spinach Spinach Summer squash Sweet potato Tomato Turnip greens Turnips Water chestnuts Winter squash Zucchini
1/2 cup raw 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1 cup raw 1/2 cup cooked 1/2 cup cooked 1 medium 1/2 cup cooked 1/2 cup cooked 1/2 cup raw 1/2 cup cooked 1/2 cup cooked
13 47 25 21 14 36 125 35 15 24 60 80 14
Eating healthy food calories is essential if you want to lose weight and still look and feel great. Our food calorie chart of healthy foods to lose weight can help you lose weight fast, get fit and maintain a healthy weight.
How to Lose Weight Fast and Safe
Trying to figure out how to lose weight fast and safe can be confusing and overwhelming. But if you want to lose weight fast, and care about your health, you definitely need to know how to lose weight fast and safe without pills. While weight loss isn't complicated (it's simply calories in minus calories out), how to lose weight fast and healthy is not so simple. Here's our 12-step plan for how to lose weight fast naturally. It starts with 5 basics:
Make a commitment. Eat only healthy foods. Consume fewer calories. Get super quality nutrition. Exercise enough every day.
And while slow weight loss tends to be more permanent, it's still definitely possible to lose weight fast. But how fast is fast and how fast is safe?
12 Steps for How to Lose Weight Fast Naturally

You could lose 20 pounds of water weight your first week. But that's not fat. It takes approximately 3,500 calories to add or subtract a pound of body fat. So for each 500 fewer daily calories, you lose about a pound a week.
1. Reduce calories per pound. If you currently eat 2,700 calories a day, by cutting down to 1,200 daily calories, you could possibly lose 3 pounds a week. But never average less than 1,000 to 1,200 calories a day. 2. Eat small meals more often. Eating every 2-3 hours helps you keep blood sugar stable, avoid ravenous hunger and make healthier choices. 3. Keep a daily written record. Tracking calories, exercise and emotions in a weight loss journal, keeps you aware, accurate and accountable. 4. Manage time for weight loss. Learning how to lose weight fast, safe and healthy is a major project that takes time management and focus. 5. Include way more daily fiber. By filling up on high fiber foods that are low in calories, you can satisfy your hunger and feel full on less food. 6. Exercise and be more active. Since physical activity burns calories and muscle burns more calories than fat, including exercise and weight training in your lose weight fast plan will help you lose weight faster. 7. Drink pure calorie-free water. A high water intake fills you up, carries nutrients to cells and detoxifies your body. So drink at least 8 cups a day. 8. Choose the healthiest foods. Studies show a low calorie diet is much healthier as long
as you're eating the healthiest foods. This includes: Plenty of fresh fruits and vegetables, Good quality low fat, high protein foods, And enough good fats with limited bad fats.
9. Get every important nutrient. If you want to be thin, looking good and feeling good too, you need to include quality health supplements. 10. Avoid sweet and salty foods. Salt and sugar cause water retention and food cravings. Stick with low sodium and low glycemic foods. 11. Stop feeding your emotions. Hunger is generally not the cause of overeating. Emotions are. So to lose weight fast (or slow) it's absolutely necessary to learn how to stop emotional eating and overeating. 12. Keep your eyes on the prize. On the battleground for how to lose weight fast, it's "Lose Weight" vs "Eat What I Want." To win the battle, make "lose weight" the stronger opponent through visualization. And that's it! Now you know how to lose weight fast and safe without pills. But to lose weight fast and healthy you still need to put these 12-steps for how to lose weight naturally into action. It works when you do!
High Fiber Foods List for a High Fiber Diet
Our high fiber foods list for a high fiber diet is vitally important to your health and well being. The healthy foods high in fiber on this list of high fiber foods makes it easy for you to increase the high fiber foods in your diet. Most Americans eat a low fiber diet instead of a high fiber diet. The average is not nearly enough only about 10 to 13 grams of fiber a day. For great health, you need 30 to 40 daily grams from fiber rich foods. The high fiber foods list with fiber content below can help reduce your risk of constipation, diverticulosis, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease. Wow! List of High Fiber Foods with High Fiber Content To look and feel your very best, choose wisely from our healthy high fiber foods list and eat a high fiber diet of the healthiest fiber rich foods. HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)
Fresh & Dried Fruit Apples with skin Apricot Apricots, dried Banana Blueberries Cantaloupe, cubes Figs, dried Grapefruit Orange, navel Peach Peaches, dried Pear Plum Raisins Serving Size 1 medium 3 medium 4 pieces 1 medium 1 cup 1 cup 2 medium 1/2 medium 1 medium 1 medium 3 pieces 1 medium 1 medium 1.5 oz box Fiber (g) 5.0 1.0 2.9 3.9 4.2 1.3 3.7 3.1 3.4 2.0 3.2 5.1 1.1 1.6
Raspberries Strawberries
1 cup 1 cup
6.4 4.4
Grains, Beans, Nuts & Seeds Almonds Black beans, cooked Bran cereal Bread, whole wheat Brown rice, dry Cashews Flax seeds Garbanzo beans, cooked Kidney beans, cooked Lentils, red cooked Lima beans, cooked Oats, rolled dry Quinoa (seeds) dry Quinoa, cooked Pasta, whole wheat Peanuts Pistachio nuts Pumpkin seeds Soybeans, cooked Sunflower seeds Walnuts
Serving Size 1 oz 1 cup 1 cup 1 slice 1 cup 1 oz 3 Tbsp. 1 cup 1 cup 1 cup 1 cup 1 cup 1/4 cup 1 cup 1 cup 1 oz 1 oz 1/4 cup 1 cup 1/4 cup 1 oz
Fiber (g) 4.2 13.9 19.9 2.0 7.9 1.0 6.9 5.8 11.6 13.6 8.6 12.0 6.2 8.4 6.3 2.3 3.1 4.1 8.6 3.0 3.1
Vegetables Avocado (fruit) Beets, cooked Beet greens Bok choy, cooked Broccoli, cooked Brussels sprouts, cooked Cabbage, cooked
Serving Size 1 medium 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup
Fiber (g) 11.8 2.8 4.2 2.8 4.5 3.6 4.2
Carrot Carrot, cooked Cauliflower, cooked Cole slaw Collard greens, cooked Corn, sweet Green beans Celery Kale, cooked Onions, raw Peas, cooked Peppers, sweet Pop corn, air-popped Potato, baked w/ skin Spinach, cooked Summer squash, cooked Sweet potato, cooked Swiss chard, cooked Tomato Winter squash, cooked Zucchini, cooked
1 medium 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 stalk 1 cup 1 cup 1 cup 1 cup 3 cups 1 medium 1 cup 1 cup 1 medium 1 cup 1 medium 1 cup 1 cup
2.6 5.2 3.4 4.0 2.6 4.6 4.0 1.1 7.2 2.9 8.8 2.6 3.6 4.8 4.3 2.5 4.9 3.7 1.0 6.2 2.6
Soluble Fiber & Insoluble Fiber Foods List
Healthy soluble fiber and insoluble fiber foods are essential to your health and well being. And you can get your optimum fiber amounts of soluble fiber and insoluble fiber foods high in fiber with this great high fiber foods list. The bulk from both soluble fiber and insoluble fiber foods high in fiber can help prevent and alleviate constipation, diverticulosis and hemorrhoids. Fiber also fills you up faster and for longer to help manage your weight. Plus high fiber foods can improve your digestion, reduce cholesterol, lower blood sugar, remove harmful toxins, decrease the risk of breast and colon cancer and help prevent and treat diabetes and heart disease. Healthy Soluble Fiber and Insoluble Fiber Foods Soluble fiber dissolves easily in water, forming a gel-like substance that slows digestion, softens stools and improves elimination. Insoluble fiber doesn't dissolve in water, but passes directly through the digestive system pretty much intact. Insoluble fiber increases stool bulk, keeping bowel movements regular and eliminating constipation.
Soluble Fiber and Insoluble Fiber Foods List with Fiber Grams (g) Fresh & Dried Fruits Apple, with skin Apricots, dried Banana Blackberries Blueberries Figs, dried Grapefruit Kiwi fruit Orange Pear Plums Serving Size 1 medium 4 medium 1 medium 1/2 cup 1 cup 3 medium 1/2 fruit 1 large 1 medium 1 medium 2 medium Soluble Fiber (g) 4.2 1.8 2.1 3.1 1.7 3.0 2.4 2.4 2.1 0.8 1.2 Insoluble Fib Total Fiber er (g) (g) 1.5 1.7 .07 .07 2.5 2.3 0.7 0.8 1.3 3.2 1.0 5.7 3.5 2.8 3.8 4.2 5.3 3.1 3.2 3.4 4.0 2.2
Prunes, dried Raspberries Strawberries
4 medium 1/2 cup 1 cup
1.3 0.9 1.8
1.8 2.3 2.6
3.1 3.2 4.4
Nuts, Seeds & Beans Almonds, raw Black beans, cooked Black-eyed peas, cooked Flaxseeds Garbanzo beans, cooked Kidney beans, cooked Lentils, cooked Peanuts, dry roasted Pinto beans, cooked Psyllium seed husks Sesame seeds Split peas, cooked Sunflower seeds Walnuts White beans, cooked
Serving Size 1 ounce 1/2 cup 1/2 cup 2 tbsp. 1/2 cup 1/2 cup 1/2 cup 1 ounce 1/2 cup 2 tbsp. 1/4 cup 1/2 cup 1/4 cup 1 ounce 1/2 cup
Soluble Fiber (g) 0.7 3.8 2.2 2.7 1.2 2.9 2.8 1.1 5.5 7.1 0.7 1.1 1.1 0.6 3.8
Insoluble Fib Total Fiber( er (g) g) 3.5 3.1 1.9 2.1 2.8 2.9 3.8 1.2 1.9 0.9 2.6 2.4 1.9 2.5 0.4 4.2 6.9 4.1 4.8 4.0 5.8 6.6 2.3 7.4 8.0 3.3 3.4 3.0 3.1 4.2
Vegetables Artichoke, cooked Asparagus, cooked Broccoli, raw Brussels sprouts, cooked Carrot, raw Green peas, cooked Green Beans, cooked Kale, cooked Lima beans, cooked
Serving Size Soluble Fiber (g) 1 medium 1/2 cup 1/2 cup 1 cup 1 medium 1/2 cup 1/2 cup 1 cup 1/2 cup 4.7 1.7 1.3 1.7 1.1 3.2 0.8 2.1 2.1
Insoluble Fib TotalFiber er (g) (g) 1.8 1.1 1.4 1.9 1.5 1.2 1.2 5.1 2.2 6.5 2.8 2.7 3.6 2.6 4.4 2.0 7.2 4.3
Okra, cooked Potato with skin Soybeans (edamame) Squash, summer, cooked Squash, winter, cooked Sweet potato, peeled Tomato with skin Zucchini, cooked
1/2 cup 1 medium 1/2 cup 1/2 cup 1/2 cup 1 medium 1 medium 1/2 cup
3.1 2.4 2.7 1.3 1.7 2.7 0.3 1.4
1.0 2.4 2.2 1.2 1.4 2.2 1.0 1.2
4.0 4.8 4.9 2.5 3.1 4.9 1.3 2.6
Whole Grains Barley, cooked Brown rice, cooked Millet, cooked Oat bran, cooked Oatmeal, dry Oatmeal, cooked Popcorn, air popped Pumpernickel bread Quinoa (seeds), dry Quinoa, cooked Rye bread Wheat bran Wheat germ Wholegrain bread Whole wheat bread Wholegrain pasta, cooked
Serving Size 1/2 cup 1/2 cup 1/2 cup 3/4 cup 1/3 cup 1 cup 3 cups 1 slice 1/4 cup 1/2 cup 1 slice 1/2 cup 3 tbsp. 1 slice 1 slice 1 cup
Soluble Fiber (g) 3.3 1.3 2.7 2.2 1.4 2.4 3.2 1.5 2.5 1.7 1.9 11.3 3.2 2.8 1.6 4.1
Insoluble Fiber (g) 0.9 0.1 0.6 1.8 1.3 1.6 0.4 1.2 3.8 2.5 0.8 1.0 0.7 0.1 0.3 2.2
Total Fiber (g) 4.2 1.4 3.3 4.0 2.7 4.0 3.6 1.7 6.3 4.2 2.7 12.3 3.9 2.9 1.9 6.3
Good Food Digestion & Digestive System Diagram

Good food digestion begins with a good diet and goes from your mouth to your bottom. But for good food to make you healthy, the digestive system diagram below shows that your digestive system must be healthy too. If you start with healthy food and all the parts of the digestive system work well, your digestive system will turn that good food into good nutrition. Healthy protein, carbs and fats become healthy energy and immunity. T This means you'll look better, feel better and be much healthier. But even with good food, poor digestion cause digestive problems, like gas, heartburn, bloating, bad breath, diarrhea and constipation, or digestive disorders like Crohn's Disease, GERD or irritable bowel syndrome. How Does the Digestive System Work? The first step to good digestion and relieving poor digestion problems is to know your digestive system parts and understand what they do. Diagram of the Digestive System
Major Parts of the Digestive System All of the digestive system parts work together for good digestion:
Mouth: Chewing starts breaking down the food and saliva lubricates and begins the digestive process of carbohydrates. Esophagus: This simple tube connects mouth to stomach. Stomach: Here's where the action really begins. Enzymes help digest protein and cause the food to turn into a liquid form. Liver: As the center of metabolic activity in your body, your liver's main role is producing bile salts to digest and absorb fats. Pancreas: This is where a potent mixture of digestive enzymes is made for the digestion of fats, carbohydrates and protein. Small Intestine: The last stages of enzyme digestion take place in the small intestine, where almost all nutrients are absorbed.
Large Intestine: Water from food is absorbed here in the colon. Fermentation also takes place and feces are formed. Rectum & Anus: Feces waste is stored in the rectum until expelled from the body through the anus as a bowel movement.
Prevention of Poor Digestion Problems Good digestion and the prevention of poor digestion problems often just requires eating more healthy raw foods and high fiber foods. Raw fruits and vegetables have plant enzymes that can help with digestion. Choose from the list of fruits, vegetables list and the list of whole grains to help keep food moving through the digestive system. If you still have poor digestion, food-combining may be necessary. Use this food combining chart at least until you achieve good digestion. .
Fat Burning Foods that Speed Up Metabolism
Eating the best fat burning foods that speed up metabolism can make it much easier for you to reach and maintain your ideal weight. But you can't just add the best fat burning foods to your diet and still lose weight. Research shows it's not just fat burning foods that speed up metabolism. Metabolism is also influenced by the size and timing of your meals. So youll need to include all the ways to speed up metabolism naturally. And eating fat burning foods, combined with all other ways to speed up metabolism, helps you burn more calories while you're just sitting at the computer, watching TV or even getting a good nights sleep. How to Speed up Metabolism Naturally in 7 Steps Here are all 7 ways to boost metabolism by shifting your daily routines and eating the best fat burning foods that speed up metabolism naturally. 1. Eat more often. Begin with breakfast and eat at least 4, preferably 5 or 6, meals a day. Every time you eat it revs up your metabolism. On the other hand, skipping or going for long periods of time without eating causes your metabolism to slow down. 2. Have small mini-meals. Eating small, frequent meals keeps your blood sugar stable, fuels your metabolism and gives you sustained energy. If possible, taper calories to fit your daily energy output breakfast would be your biggest meal (but not too big). And your last meal of the day, at least 4 hours before bedtime, would be your lightest meal. 3. Choose maxi-metabolism foods. Focus on whole food high fiber carbohydrates for fat burning energy. And countless studies show that good quality protein helps you build lean muscle and lose fat, so include enough protein at every meal. Also make sure you take nutritional health supplements to get sufficient vitamins, minerals and nutrients. 4. Spice up your dishes. Hot and spicy seasonings, such as chilies, mustard and curry have been found to raise metabolism by up to 40% for two or three hours. Just make sure your spicy dish is not a high calorie meal or you'll undo the fat burning advantage. 5. Drink ice cold water. Water makes up 70 to 80% of your blood and brain, so it's essential to good health. And now German researchers have found dieters can increase their metabolic rate by as much as 30% by drinking 17 ounces of cold water. Actually, just being cold increases your metabolism. Your body has to burn about 100 calories to get warmed back up to normal temperature. Plus, thirst is often mistaken for hunger, so staying hydrated can help keep you from overeating too.
6. Switch to green tea. Studies show green tea may speed up metabolism and help burn fat. So consider exchanging your morning cup of java for a mug of green tea especially since it's also been shown to be a good source of antioxidants. 7. Get an optimum level of good fats. According to fish oil and weight loss research, certain specific omega 3 fatty acids are important for their fat conversion abilities. Essential fatty acids are also necessary to keep your thyroid and other hormonal glands working optimally. All these fat burning ways and best fat burning foods that speed up your metabolism naturally can make getting and staying fit much easier. You may also want to learn more about how to build muscle to lose fat. And now you know how to speed up metabolism naturally, its time to get started with fat burning exercises and the top 10 best fat burning foods.
The Benefits of Exercise and Weight Training
Nowadays most people know the benefits of exercise and the benefits of weight training for heart health, weight loss and to build muscle. But the benefits of exercise also extend to healthy skin, a better sex life and much more. These exercise benefits include building more brain cells and helping you to avoid diabetes, cancer and making the wrong kind of body fat. And on top of it all, a good mood is one of the major exercise benefits. No matter how well you eat, you can't be truly healthy without the benefits of exercise. Food doesn't actually turn into nutrition until its assimilated into your cells and exercise is a very important part of that process. The Top 12 Weight Training and Exercise Benefits It's cheap and easy to achieve the benefits of exercise and the benefits of weight training. And even a daily walk can make a huge difference. So here are the dynamic dozen exercise benefits for you: 1. Helps you to lose weight and stay there. Exercise burns calories - it's that simple. But you also speed up metabolism for as long as 12 hours. And studies show regular exercise and weight training can help you lose weight fast and safe, lose more easily and keep it off permanently. 2. Improves your appearance and sex life. By building collagen, exercise provides glowing skin with fewer visible wrinkles. And increased confidence, muscle and fitness lead to better sex. 3. Lowers blood pressure and cholesterol. Exercise increases good HDL cholesterol, decreases bad LDL cholesterol, lowers triglycerides and blood pressure and reduces the buildup of plaque in your arteries. 4. Builds brain cells and improves the mind. Physical activity builds new brain cells. And researchers have found that people who exercise regularly have improved memory, better decision-making and problem-solving skills, with less risk of dementia like Alzheimer's. 5. Decreases your risk of chronic diseases. Regular exercise has been shown to reduce your chances of developing osteoporosis, heart disease, cancer, diabetes and many other health conditions. 6. Supports muscle, joints and bone density. Benefits of weight training and other forms of weight-bearing exercise include improved bone density, joint strength and flexibility. Plus
exercise helps you build muscle. 7. Lowers your risk for developing cancer. Exercise has been shown to help protect against developing colon cancer by 3050%, and certain other cancers, such as breast, prostate, uterus and lung cancer. 8. Improves digestion and use of nutrition. While stress interferes with digestion, physical activity improves digestion and the absorption of nutrients from food. It also promotes healthy elimination of toxins through sweat glands and prevention of constipation. 9. Strengthens your lung and heart health. Your heart and lungs become more efficient with regular exercise, so you can breathe easier and have more energy to do the things you really enjoy in life. 10. Decreases your risk for type 2 diabetes. Studies show that exercise improves blood sugar metabolism and insulin sensitivity, reducing your risk for diabetes, diabetes severity and diabetes complications. 11. Increases happiness and reduces stress. Regular exercise causes the release of endorphins (happiness hormones), so it's the perfect natural antidepressant. It improves sleep, decreases stress, anxiety and depression and boosts your mood to help you feel good. 12. Improves your social life and fun factor. If you're moving, it counts so choose activities you can enjoy. And since a good social life is important to your health, make exercise a social event whenever possible. All these exercise benefits can be yours for just thirty minutes a day! And the cost, to gain great health and build muscle with the benefits of exercise and benefits of weight training, is very little. Yet it adds up to a longer, happier, healthier life, with much less pain and suffering.
Top 10 Best Fat Burning Foods for Weight Loss
Fat burning foods are often thought to be special herb, spice or caffeine concoctions. But the best fat burning foods to speed up metabolism for weight loss are the same ones that help you build muscle and stay healthy. Metabolism turns the foods you eat into the energy fuel you need to do everything you do. When fat burning foods speed up your metabolism for weight loss, they cause a higher energy calorie-burning effect. So what fat burning foods are the best fat burning foods for weight loss? Not all foods have the same calorie-burning effect. The lowest effect comes from pure fats and the highest thermic effect is from lean protein. The 10 Best Fat Burning Foods for Weight Loss 1. Low Fat Plain Yogurt is a good healthy source of protein and calcium. And both have been shown to speed up metabolism. One study found that dieters lost twice as much weight when they got at least 1,200 mg of calcium a day compared to those who got less calcium. 2. Omega-3 Fish like salmon, besides being an excellent source of protein, has been found to reduce body fat. Omega 3 fatty acids have also been shown to help burn calories and decrease appetite. 3. Soy Foods, especially edamame and tofu, are healthy protein foods that help to raise metabolism and lower your body fat percentage. 4. Poultry, in its leanest form, is one of the best fat burning foods, because your body uses more calories to digest it. Just make sure to always choose chicken or turkey breast (without skin) for best results. 5. Eggs are also an excellent source of balanced protein to help you burn off excess fat and hold onto muscle while youre losing weight. 6. Vinegar uses acid to help your body break down excess fat. 7. Citrus Fruit has been shown to help improve insulin levels to make you feel less hungry. Lemons, oranges and grapefruits are also high in fiber and water and low in calories, which all help with weight loss. 8. Chili Peppers, the hotter the better, have been shown to be fat burning foods that can rev up your metabolism and help you burn calories. 9. Water-Rich Food, like the healthiest vegetables and healthiest fruit, and even drinking
lots of water, can help burn fat and lower your BMI. 10. 100% Whole Grains, and other high fiber foods, help keep insulin levels low to boost your metabolism after a meal. But be sure to stay away from all refined grains, because they can cause an insulin spike that slows down your metabolism and makes your body start storing fat. Are you surprised green tea didnt make the top 10 list of fat burning foods? Although research published in the American Journal of Clinical Nutrition found green tea with caffeine can speed up metabolism, to get any significant results youd have to drink way too many cups a day. So instead, just stick with a healthy low-calorie diet that includes regular daily exercise and our 10 best fat burning foods for weight loss. Fat Burning Foods for Weight Loss 5 Step Meal Plan 1. Choose healthy vegetables like broccoli, green beans or salad greens. 2. Combine with high protein foods, such as chicken, fish, yogurt or eggs. 3. Add small amounts of whole grains or starchy complex carbs, like brown rice, rye bread, oats or sweet potatoes, within your calorie needs. 4. Include only a few (1 to 3 a day) high fiber fruits, like grapefruit and other water-rich fruit. And also drink plenty of water in-between meals. 5. Keep calories within a specific limit never less than 800 a day. And include high quality supplements to help meet your nutritional needs. Plus, be sure to use all of the above top 10 best fat burning foods that speed up metabolism, since they're also excellent foods for weight loss.
High Protein Foods List for a High Protein Diet
The healthy high protein foods list (below), for a high protein diet, includes all the healthy protein rich foods high in protein content. And our free high protein foods printout has what you need for a healthy high protein diet. This healthy protein rich foods list, including carbs, calories, fat and protein content, can help you to feel great, lose weight, build and maintain muscle, stay fit, trim and super healthy and look your absolute best. So print out our beautiful high protein food list and hang it on your fridge. With easy access, you'll choose more healthy foods high in protein. List of High Protein Foods for a High Protein Diet Although many high protein foods are also very high in saturated fat, this protein foods list has only great-tasting, low-fat high protein foods.
BEANS
FOOD Black beans Garbanzo (chickpeas) Kidney beans Lentil beans Lima beans Navy beans Soybeans (edamame) Tofu AMOUNT 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup fresh CALORIES PROTEIN 113 134 112 115 108 129 127 94 7.6 7.3 7.6 8.9 7.3 7.9 11.1 10.0 CARBS 20.4 22.5 20.1 19.9 19.6 24.0 10.0 2.3 FAT .5 2.1 .4 .4 .4 .5 5.8 5.9
DAIRY
FOOD Cheddar cheese Cottage cheese Cottage cheese, lowfat Egg AMOUNT 1 ounce 1/2 cup 1/2 cup 1 large CALORIES 114 110 90 75 PROTEIN 7.1 14.0 16.0 6.3 CARBS .4 3.1 3.0 0 FAT 9.4 5.0 1.0 5.0
Milk, lowfat Milk, skim Muenster cheese Swiss cheese Yogurt, lowfat Yogurt, nonfat
1 cup 1 cup 1 ounce 1 ounce 1 cup 1 cup
121 86 104 107 144 127
8.1 8.4 6.7 8.1 11.9 13.0
11.7 11.8 .3 1.0 16 17.4
4.7 .4 8.5 7.8 3.5 .4
FISH
FOOD Anchovies, in water Halibut Mackerel Salmon Sardines, in water Tuna, tongol AMOUNT 1 ounce 3 ounces 3 ounces 3 ounces 1 can 1/4 cup CALORIES 37 93 180 121 130 70 PROTEIN 5.8 17.7 15.8 16.9 22.0 16.0 CARBS 0 0 0 0 0 0 FAT 1.4 2.0 11.8 5.4 5.0 0
GRAINS
FOOD Oatmeal, rough cut Pancake, buckwheat Pancake, whole wheat Popcorn, dry Quinoa, cooked Rice, brown, cooked Rye bread Whole wheat bread AMOUNT 1 cup 1 4" diameter 1 4" diameter 1 cup 1/2 cup 1/2 cup 1 slice 1 slice CALORIES 145 54 74 54 115 108 56 56 PROTEIN 6.0 1.8 3.4 1.8 4.3 2.4 2.1 2.4 CARBS 25.2 6.4 8.8 10.7 21.5 22.8 12 11 FAT 2.4 2.2 3.2 .7 2 .8 .3 .7
POULTRY
FOOD Chicken breast Chicken, light meat, no skin Chicken, dark meat, no skin Turkey, light meat, no skin AMOUNT 4 ounces 4 ounces 4 ounces 4 ounces CALORIES PROTEIN 193 196 232 178 29.3 35.1 31.0 33.9 CARBS 0 0 0 0 FAT 7.6 5.1 5.1 3.7
Turkey, dark meat, no skin
4 ounces
212
32.4
8.2
You'll notice that even though the fat count is included on the high protein foods list above, there's no saturated fat count listed. That's because the foods on this list of high protein foods are ALL low in saturated fats. For example, there's no red meat listed for two very good reasons. Red meat is usually too high in saturated fat, which has been shown to lead to many degenerative diseases. And red meat also increases inflammation, which causes pain, suffering and numerous health problems. When it comes to choosing foods with protein, it's vitally important to choose healthy high protein foods from the best sources of protein. So you can confidently print and use this high protein foods list for a high protein diet, since it has all of the healthy protein rich foods high in protein content to help you say healthy, lose weight and build muscle.
Omega 3 Fish Oil Weight Loss Benefits
Does fish oil help you lose weight and get healthier than youve ever been? Absolutely! Studies on omega 3 fish oil and weight loss have added another great fish oil health benefit to a long and impressive list. Research on fish oil for weight loss, fat burning and for depression while dieting show that those who get the most omega 3 fish oil with DHA

weigh less, burn more fat, have less obesity, suffer less depression, and have healthier hearts
than those people who get the least amount of fish oil while losing weight. And now these benefits of fish oil for weight loss and dieting-depression can be added to all of the other extraordinary fish oil health benefits. F Fish Oil Weight Loss Research for Fat Burning A study done at the University of Georgia found that fish oil with DHA helps to stop the conversion of pre-fat cells into fat cells by causing them to die. This process can help to d decrease the accumulation of body fat. And doesn't that sound like a fantasy dream come true? You just send in some brave fish oil knights-in-armor to kill off all those big bad fat cells before they can set up a stronghold in your body castle. And researchers at the University of South Australia found that taking fish oil capsules, when combined with moderate exercise, causes you to lose more weight than exercising without taking fish oil supplements. Plus, the fish oil group had a far better improvement in their heart health. Of the 75 overweight adults in the study (ages 25 to 65) those who received daily fish oil supplements had a 10% reduction in bad (LDL) cholesterol levels and a 14% decrease in unhealthy triglycerides. And research done in Japan found that fish oil reduced weight gain in mice by boosting their fat metabolism, which would also be true for humans. When two groups of obesity-prone mice were fed high fat diets, those that also received omega 3 fish oil supplements gained less weight and metabolized more fat than the group
receiving no fish oil capsules. "These findings suggest that an up-regulation of intestinal lipid metabolism is associated with the anti-obesity effect of fish oil," they concluded. Fish Oil and Weight Loss Depression Researchers have long understood that we need certain healthy good fats in order to keep our hormones in balance, so that WE feel balanced. Nutritional scientists also understand that our intake of good essential fatty acids helps to keep our metabolism up and running at top speed. Most dieters abandon their weight loss goals because of overwhelming feelings of anxiety and depression they just plain feel bad! And studies show that a major reason for "the blues" is lack of omega 3 DHA. Research published in the Journal of Affective Disorders found "depressed subjects showed significantly lower total omega 3 fatty acids" T This means a lack of fish oil fatty acids greatly contributes to depression.University of Sheffield researchers in the UK, cut to the chase and summed it up, "Fish oil supplements with DHA alleviate anxiety and depression." Still another research study found that, when omega 3 fish oil DHA was given to "depressed subjects, compared to subjects in a placebo group, there were highly significant benefits" in just three treatments. So fish oil with DHA can work very fast to overcome a dieter's depression. And the more fish o oil fatty acids people get, the better they feel. Y Your Bottom Line for Fish Oil Weight Loss High quality fish oil supplements offer you all the extraordinary omega 3 fish oil weight loss benefits, plus more, with just miniscule fat calories. And thats vitally important to you when every single calorie counts. So check out my highest recommendation at the omega 3 fish oil web site, and start getting t the many fish oil for weight loss health benefits ASAP.
Best Weight Loss Exercises to Lose Weight Fast
Even the best weight loss exercises to lose weight faster take time, effort and focus. But if you're ready to put some energy into permanent healthy weight loss exercise, here are the best exercises to lose weight fast. Although you can lose weight without exercise, the fastest way to lose weight, keep it off and feel happy is to combine a healthy low-calorie diet with these 12 best weight loss exercises to lose weight. This means giving up fad diets, diet pills and other weight loss scams. With the permanent healthy lifestyle changes and weight loss exercises below, you can lose weight faster and keep it off permanently. The 3 Best Physical Exercises to Lose Weight Faster The more active you are with weight loss exercises the faster your metabolism and the more calories you burn to lose weight. Here are the three best exercises to burn calories and lose weight: 1. Regular aerobic exercise: Do aerobic weight loss exercises, like walking, biking and swimming, for at least 30 to 60 minutes a day. This chart shows the approximate calories burned.
Healthy Physical Activity
(for 1 hour of exercise)
Calories Burned based on Weight

125-135 pounds 150-170 pounds 180-200 pounds
Martial Arts Inclined Treadmill Step Aerobics Backpack Hiking Aerobic Dancing Low Impact Aerobics Swimming Laps Biking @ 10 mph Gardening Walking, 3 mph Various Dancing
531 507 502 423 396 303 270 251 236 218 207-325
729 657 598 511 468 365 318 292 287 256 232-386
838 819 711 637 516 454 408 364 372 327 368-469
Weight Lifting
189
219
273
2. Weight lifting strength training: As the chart above shows, weight lifting doesn't burn as many calories as aerobics. But lifting weights builds lean muscle, which helps you burn more calories all day long. 3. Lifestyle physical activities: All movement burns calories. So increase your exercises to lose weight by walking more places, climbing more stairs and being more active. It all adds up to burn more calories. The 4 Best Mental Exercises to Make Weight Loss Easier Your mind is a powerful tool that can cause you to succeed or fail. It's essential to change your mind in order to change your body. 1. Make a firm commitment. Without a commitment to do whatever it takes, your weight loss plans will surely fail. 2. Reinvent your body image. For lasting results, create a strong realistic picture in your mind of how you want to look. 3. Reprogram your thinking. Uncover your negative thoughts and use weight loss affirmations to empower your thinking. 4. Visualize a healthy lifestyle. Your imagination can create a new physical reality. Visualize your life the way you want it to be. The 5 Best Habits to Exercise for Permanent Weight Loss Successful weight management takes more than just physical and mental weight loss exercises. It takes exercising healthy new habits. 1. Choose healthy low calorie foods. Focus on lean high protein and high fiber foods, like fresh vegetables, fruits and whole grains. 2. Lower calories, raise metabolism. Healthy permanent weight loss comes from eating less calories and burning more calories. 3. Drink plenty of pure clean water. 8 daily cups of calorie-free water intake will help detoxify your body and keep you feeling fuller. 4. Eat 5 to 6 small mini-meals a day. Regular small meals of healthy low glycemic foods will help burn calories and manage blood sugar. 5. Keep a daily weight loss journal. Studies show the most important weight management habit is keeping a weight loss journal. These are the very best weight loss exercises to lose weight faster. And with patient persistence they'll help you to lose weight permanently.
How to Lose Belly Fat and Waist Fat
Almost everyone would like to know how to get rid of belly fat and how to lose waist fat. And studies show that understanding how to lose belly fat and waist fat and actually doing it is far more important than just mere vanity. The reality is; your life may depend on losing belly fat and waist fat! There are two kinds of belly fat deep down sneaky visceral fat and subcutaneous fat, deposited just below your skin for everyone to see.
Wanting to know how to lose belly fat and waist fat usually concerns the obvious, noticeable subcutaneous fat. But visceral fat, hiding beneath the muscles surrounding your vital organs, is far more destructive. Because the more deep down visceral fat that you have, the higher your risk for heart disease, type 2 diabetes and other health problems. What Causes Belly Fat and Waist Fat? The research reveals no big surprises! Studies show sedentary people who eat unhealthy
foods have much more visceral fat, subcutaneous belly fat and waist fat than those who eat healthy and exercise regularly. Of the nearly 3,000 adults in one study, those who exercised and ate a healthy diet, with lots of high fiber vegetables, fresh fruits and whole grains, plus healthy low-fat high protein foods, had much less belly fat. And although past studies have shown that smokers typically weigh less than non-smokers, recent research disagrees with those findings. Netherlands University Medical Center Utrecht research shows that even when a smoker is thin, they still tend to have more visceral fat. Besides the belly fat accumulation caused by smoking, poor diet and lack of exercise, high alcohol intake was also shown to greatly contribute to potbellies and belly fat, especially dangerous visceral belly fat. How to Lose Belly Fat and Body Fat When you decide to get rid of belly fat, don't just target the subcutaneous fat that lies directly underneath your skin. Also go after the dangerous deeply deposited visceral fat that surrounds your vital organs. Research shows that visceral fat not only increases your risk of insulin resistance, diabetes and heart disease, it also contributes to gallstones, psoriasis, fatty liver and possibly even prostate cancer and breast cancer. So here's how to get rid of belly fat both the visible and invisible:

If you smoke, quit. Limit or eliminate alcoholic beverages. Exercise at least 30 minutes a day. Although abdominal exercises can help tighten your belly muscles, Duke University Medical Center research found that all physical activity makes a significant difference in reducing belly fat. The more you exercise, the more you lose. Eat healthy food. Increase nutritious high fiber foods like vegetables, 100% whole grains and fruits. Eat more omega 3 fish, low-fat dairy and lean poultry. Eliminate high glycemic index food (like refined grains and sugar) and keep your saturated fat intake low. Lose weight by eating a healthy low calorie diet and increasing physical activity. Studies show that your belly fat will be the first to go.
And that's how to lose belly fat, waist fat and visceral body fat too. You can track your progress by measuring waist fat. Women with a waist over 34 inches (87 centimeters) and men over 39 inches (99 centimeters) are at a much greater risk for excess visceral fat health problems.
Top 10 Healthiest Vegetables List
This healthiest vegetables list can help you get healthier, lose weight and fight disease. How do we know? Tons of research says so. Just pick out 5 or 6 a day from our list of the healthiest vegetables below and chow down! After all, important people, from Mom to the top scientists in the world, keep telling us to eat more vegetables. But the vast majority aren't getting even 2 healthy vegetables a day, much less the highly recommended 5 or 6. The Top Ten Healthiest Vegetables List Whereas most vegetables are low in calories and high in nutrition, these top 10 healthiest vegetables are a lot better than others. So start adding at least five choices a day from this list of the healthiest vegetables. 1. Cruciferous Vegetables are filled with anti-aging, cancer fighting, immune boosting phytonutrients, plus vitamins C and K, potassium, calcium, iron and folic acid. The cruciferous list of healthiest vegetables below are most nutritious eaten raw, lightly steamed or stir-fried.

Broccoli, Cauliflower, Brussels sprouts, Green and red cabbage.
2. Carrots help protect against cancer and improve eyesight with super high levels of carotenoids and vitamin A. They're also a good source of vitamins B, C and K, fiber (when raw), potassium, magnesium and folate. Grate them into salads or eat baby raw carrots as a snack. 3. Dark green leafy vegetables can be lightly steamed or used in healthy soups, chilies, casseroles and stir-fries or eaten raw in salads and on sandwiches. The leafy vegetables below are high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K.

Kale, Spinach, Swiss chard, Collard greens, The herb parsley, Red and green lettuce,
Mustard and turnip greens.
4. Tomatoes are very high in lycopene carotenoids and vitamin C and are good on sandwiches, as raw snacks and in salads, soups and pasta sauce. 5. Beans and Peas are much higher in protein than other vegetables. And whether they're dried (lentils), canned (kidney beans), lightly steamed (soybeans), or eaten raw (peas), beans also contain fiber, folate, calcium, iron, magnesium and potassium. Beans can be added to soups, salads, pasta sauce, chili or eaten on their own. The healthy list includes:

Peas, Lentils, Soybeans, Lima beans, Kidney beans, Garbanzo beans, And other legumes.
6. Asparagus is a great source of potassium, fiber, vitamins A, C, K and B complex especially B6 and folic acid. At just 4 calories a stalk, lightly steamed asparagus helps reduce weight, inflammation and depression. 7. Allium foods, like garlic and onions, are best known for their natural antibiotic properties and can help boost immunity, reduce inflammation and fight infection. The allium foods below are healthiest easten raw in salads or healthy dips, but are also great for flavoring many cooked dishes.

Leeks, Onions, Shallots, Scallions, And garlic.
8. Sweet potatoes and yams are very rich in carotenoids, vitamins A, B6, C, potassium, iron and fiber and are delicious when baked and eaten plain (without butter) or used in soups, casseroles or stir-fries. And sweet potatoes add delicious flavor when grated raw and used in salads. 9. Bell Peppers are great sources of potassium, manganese, fiber and vitamins A, B, C and K and can be sweet flavorful additions to salads and healthy stir-fries. Choose from the following rainbow of colors:

Green peppers, Yellow peppers, Orange peppers, And red peppers.
10. Summer and winter squash are rich in carotenoids, vitamins A and C, potassium, magnesium and fiber. Squash can be added to healthy casseroles, soups, stir-fries and many other dishes or served alone. The best thing about this top 10 healthiest vegetables list, besides the fact that they're definitely the healthiest vegetables, is they're so adaptable. You can enjoy most of them raw in salads or as a snack, lightly steamed as a side or main dish and added to soups or stir-fries. But however you do it, it's vitally important that you lean to love the healthiest vegetables!

Basics To Loose Weight

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Basics To Loose Weight

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Basics to lose weight

Loss of 3500 calories equals 1 pound loss...interesting..!!!

Daily calorie needs

* Pregnant or lactating women need a higher calorie intake.

Daily calorie requirement chart for men:

Calorie adjustment chart depending on activity level:

Easy steps to lose weight:

Set your goal.

Keep a track of calories you intake and burn.

Limit your portion size.

Snack on sunflower, pumpkin or sesame seeds.

There are two types of fiber: insoluble and soluble.

Is eating out making you gain weight???

Eat smart.......cut calories....lose weight!!!

Diet-Calories-Chart for Pakistani food

1 Cup 1 Bowl 1 Glass 1 Table Spoon 1 Tea spoon

200 ml 150 ml 250 ml 15g 5g

30 20 72 20 15 26 35 20 15 34 25 26 120 26 120 10 10 36 45 45 45 20 15 19 65 45 99 120 60 60 65 30 70

MEASURE 1 Cup 1 Cup 1 Cup 1 Glass 1 Glass 1 Glass 1 Glass 1 Glass

CALORIES 30 40 55 249 174 40 NIL 97

CALORIES 110 80 142 75 105 160 75 85 85 45

160 160 145 130 135 140 100

1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1/2 Cup

81 119 113 95 153 141 115

COOKED WT.(G) 130 135 110 145

Food Scoring Guide: Smart Choices

Calories Fat (g) Carbohydrates (g) Protein (g)

39.78 120.22 884.00 1,927.12

4.42 13.36 98.22 214.12

0.00 0.00 0.00 0.00

0.00 0.00 0.00 0.00

Serving Size Oil, canola and soybean 1 tbsp 100g 1 cup

Calories Fat (g) Carbohydrates (g) Protein (g)

120.22 884.00 1,927.12

13.36 98.22 214.12

0.00 0.00 0.00

0.00 0.00 0.00

Serving Size Mayonnaise dressing, no cholesterol 1 tbsp 100g 1 cup

Calories Fat (g) Carbohydrates (g) Protein (g)

103.20 688.00 1,644.32

11.45 76.31 182.39

0.04 0.29 0.70

0.00 0.00 0.00

Serving Size Vegetable oil, canola 1 tsp 1 tbsp 100g 1 cup

Calories Fat (g) Carbohydrates (g) Protein (g)

39.78 123.76 884.00 1,927.12

4.42 13.75 98.22 214.12

0.00 0.00 0.00 0.00

0.00 0.00 0.00 0.0

Calories Fat (g) Carbohydrates (g) Protein (g)

Calories Fat (g) Carbohydrates (g) Protein (g)

39.78 120.22 884.00 1,927.12

4.42 13.36 98.22 214.12

0.00 0.00 0.00 0.00

0.00 0.00 0.00 0.00

1 tbsp 100g 1 cup

120.22 884.00 1,927.12

13.36 98.22 214.12

0.00 0.00 0.00

0.00 0.00 0.00

Calories Fat (g) Carbohydrates (g) Protein (g)

39.78 119.34 884.00 1,909.44

4.42 13.26 98.22 212.16