Foods as calories

We eat food to provide us with a source of calories to burn. When we eat more calories than we burn, we accumulate them and put on weight. The best indication of putting on weight is your waist line. If your pants or skirt gets too tight, then you need to exercise to burn off the calories that you accumulated. Below are lists of foods with their amount of calories shown by the numbers in brackets.

Herbs and spices do not provide many calories. They are a concentrate of vitamins and minerals. 5 x 2.5cm slices ginger (8), 2 tbsp. mint (5), 1/2 tsp cinnamon (3), 1 cup tea green or black (2), 1/2 tsp dried or 1 tsp fresh rosemary, 1tbsp chives, parsley, thyme, sage, basil, clove (1)

Sugar provides 15 calories per 1 tsp serving. They are called empty calories because they, like a drug, lack all nutritional value.

Butter provides 30 calories per 1 tsp serving. Butter contains healthy fats.

Vegetables provide anywhere from 20 -100 calories per serving and have lots of minerals. The more starch, the greater the calories.

1/2 avocado (170), 250g potato (110), 1/2 cup, mashed yams, sweet potatoes (100), 1 cup, cooked squash (80), 1/2 cup, cooked peas (70), 1/2 cup, canned pumpkin (40), 1 sweet red pepper (30), 1/2 cup, cooked Brussels sprout (30), 1/2 cup, chopped onions (30), 1 medium carrot (25), 1 tomato (25), 1cup, raw cauliflower (25), 1 cup raw, chopped cabbage (20).

The following are negative caloric vegetables that are like water soaked twigs. They require more calories to burn than the energy they give when burned.

Asparagus, beets, broccoli, celery, chicory, chilli, cucumber, garlic, green beans, lettuce, radish, spinach, turnip, zucchini.

Fruits provide anywhere from 50 -100 calories per serving and have lots of vitamins. The sweeter and more dense, the greater the calories. 1 mango (135), 1 cup orange juice (110), 1 medium banana (100), 1/3 cup, stewed prunes (90), 1 cup, cubed cantaloupe (90), 1 cup blueberries (80), 1 medium apple (80),1 cup blackberries (75), 1 orange (60), 1 cup raspberries (60), 3 apricots (50), 1 cup, sliced strawberries (50), 1 medium kiwi (50)

Sugared beverages provide about 100 calories per serving. They are just sugared water with CO2, coloring and flavouring.

Beans provide about 100 calories per serving. They provide proteins. 1 cup, cooked beans (220 to 270), 1/2 cup tofu (100), 1 cup soy milk (80)

Seeds and Nuts provide about 100 calories per serving. They provide fats. 1/4 cup sunflower seeds (200), 14 halves walnuts (180), 3-4 Brazilnuts (90), 10 almonds (80)

Dairy products provide about 100 calories per serving. They are a good source for minerals like Calcium needed for bones. 1 cup plain low fat yogurt (150), 30g cheese full fat (70 to 110), 1 cup skim milk (90)

Eggs provide about 100 calories per serving.1 boiled (80), fried (90) Bread provides about 100 calories per serving.1 slice (70), with butter (100)

Oils provide about 100 calories per serving. They are the main source of healthy fats provided they are specially processed and handled. Light, temperature and air make healthy fats that heal into dangerous ones that kill. 1 tbsp rapeseed, flax-seed, olive oil (120)

Fish provide about 100 calories per serving. 85g, cooked fatty fish (salmon, mackerel) (155 to 225), 85g, cooked other fish (about 100), 6 medium steamed oysters (60)

Meat provides about 150 calories per serving. 85g, cooked lamb, trimmed of fat (175), 85g, cooked chicken without skin (160), 85g, and cooked lean pork, trimmed of fat (140).

Grains (ground seeds) provide about 200 calories per serving. They are the main source for fiber, provided they are whole grain. 1 cup of rice, spaghetti cooked (200) 1 cup millet, oats cooked (200), raw (700)

Chocolate bars and desserts provide about 200-300 calories per serving.

McDonald’s meal has about 1000 calories. Hamburger (500), French fries (500) and Coca Cola (100).

Herbalife meal replacement , a balanced source of natural vitamins and minerals from herbs has about 230 calories.

Activities that burn calories

1 minute of walking up the stairs (10) and brushing teeth (3).

10 minutes of laughing (210), running fast (210), jogging (70), or just sitting (10).

15 minute of snow shoveling (90), foreplay with intercourse (80), weight lifting (60), or just laying (15).

20 minutes of fast skating (190), skating or fast walking (100), walking (50), or just thinking (20).

30 minutes of tennis (190), badminton or basketball (140), ping pong (120), Frisbee or volley ball (100). Or moving furniture (200), gardening (170), mopping (140), washing dishes (100), cooking (80), ironing or

shopping (70), or just writing (30).

60 minutes of cross country skiing (666), downhill skiing (555), backpacking (444), hiking (333), bicycling (222), studying (111), reading or sleeping (60).

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