Hasheena Khan

The calories we get from the food.You can also choose to eat foods, which use more calories.Foods like whole grains use more energy in their digestion and metabolism.
The result is obesity and blood pressure and it even result in heart problems. The calorie list is clearly given in the food list that has been given by the dietitians who have well versed experience in their life to advise the person. Sometimes due to some factors the food that is taken in can have allot of calories which may deteriorates the body issue to greater extent. In order to overcome this problem regular exercises and fine food habits are fine. The diet may differ from one person to another and hence the calorie list can be changed accordingly.

Carbohydrates from whole grains

Carbohydrates from whole grains are important energy source; the less processed they are, the more nutrients and fiber they contain. Nutritionists recommend eating 6-11 servings from this food group per day. For example:
Food per 100 grams or 3.5 oz Calories

Cracker bread 17 cals/slice
Rice cake 28 cals/slice
Ryvita Multi grain 37 cals/slice
Porridge oats with water 55 cals
Boiled potatoes 70 cals
Boiled Noodles 70 cals
Boiled Macaroni 95 cals
Boiled Spaghetti 101 cals
Pasta (wholemeal boiled ) 105 cals
Brown rice 135 cals
Rice (white boiled) 140 cals

Protein

Protein plays a major part in the building and repairing muscles. Lean muscles help in metabolism, thus resulting to faster weight loss. It is recommended to eat 2-3 servings of protein each day.
Food Calories per 100 grams or 3.5 oz

Cockles 50 cals
Mussels 90 cals
Prawns 100 cals
Cod fresh 100 cals
Lobster boiled 100 cals
Tuna tinned water 100 cals
Crab fresh 110 cals
Haddock fresh 110 cals
Kipper 120 cals
Trout fresh 120 cals
Halibut fresh 125 cals

Vitamins and Minerals from Fruits and Vegetables

It is recommended to eat 2-4 fruit servings and 2-5 vegetable servings per day. The nutrients we get from this food group like fiber help in cleansing the body. Other nutrients like Vitamin C, Iron, and Folic Acid helps in making our body strong and healthy.
Food Calories per 100 grams or 3.5 oz

Spinach 8 cals
Cucumber 10 cals
Celery (boiled) 10 cals
Lettuce 15 cals
Mushrooms raw 15 cals
Tomato cherry 17 cals
Courgette 20 cals
Watercress 20 cals
Leek (boiled) 20 cals
Blackberries 25 cals
Broccoli 32 cals
Grapefruit 38 cals
Apple 44 cals
Kiwi 50 cals
Banana 65 cals

Calcium

Try to have 2-3 servings of dairy products daily because it provides us with stronger bones and healthier teeth, thus helps in preventing osteoporosis and bone breakage when doing workouts or sports.
Food Calories per 100 grams or 3.5 oz

Milk Soya 36 cals
Milk skimmed 38 cals
Yogurt reduced fat 45 cals
Yogurt natural 60 cals
Cottage cheese low fat 80 cals
Cottage cheese 98 cals
Fromage fries 125 cals

Fats

Eat fats in moderation as this contains very high calories. It is recommended to use low fat alternatives like non-stick cooking spray when cooking food. Avoid foods that are high in saturated fat as they raise the bad cholesterol level; instead eat fats that are high in monounsaturated which lowers the bad cholesterol.
Food Calories

Non-stick cooking spray 0 calories
Low Fat Mayonnaise Dressing 15 cals/tbsp.
Fat free Ranch Dressing 48 cals/2 tbsp.
Avocado 50 cals/30 grams
Margarine 75 cals/tbsp.
Canola Oil 120 cals/tbsp
Extra Virgin Olive oil 125 cals/tbsp

Use the above as a guide in planning your daily meal. It is highly recommended to plan your meal a night or a week before so you can calculate the amount of calories you will take in ahead of time thus avoiding over consumption of calories. You may use free online food calculators in case the food you are planning to eat is not listed here. With commitment and discipline, you will achieve the lean and healthy body you always wanted in no time.