Calories In Vegetables

The table below shows the calorie content of different kinds of vegetables per 100 grams (3.5 oz) cooked weight, so remember that you have to approximate your calorie count after cooking. In any type of food It is difficult to accurately determine the calorie content per portion as size differs between individuals and products, so the following numbers are only an estimate that you can use if calculating a your calorie intake.

Vegetables are an absolute nessecity in any diet, and while the carbs and calorie content can be somewhat minimal it is still important to count them in your overally total. This table will also help you choose the best vegetables or your dietary requirements.

Vegetable                          Calories          Carbs (gram)
Asparagus                                 26               1.5 g
Aubergine                                 15               2 g


Calories in Beans    Medium    -
Beetroot                                   38              9 g
Broccoli (100g)                        32              1 g
Broccoli floret (1 avg.)              11              3 g
Brussels Sprouts                       40           3.5 g
Cabbage average                      24           2.4 g
Carrot                                      32              5 g
Cauliflower                               32              2 g
Celery                                       8               1 g
Chicory                                   10               3 g
Courgette                                 20              2 g
Cucumber                                10              1 g
Fennel                                     13            1.5 g
Gherkins                                  15           2.5 g
Gourd                                     12               1 g
Leek                                       22           2.5 g
Lettuce (1 avg.)                       13           1.5 g
Marrow                                  10            1.6 g
Mushroom                              15            0.5 g
Okra                                      30            2.5 g
Onion                                     35               3 g
Red Onion (1 avg.) 150g        49            2.3 g
Onion Spring                          23              2 g
Parsnip                                   60            10 g

Calories in Peas    Medium    -
Peppers red average               18             5 g
Potato Calories ( 100g )    low-med       15 g
Pumpkin                                 12             2 g
Radish                                    13             2 g
Spinach                                  23             1 g
Sprouts                                  43             4 g
Swede                                   22             2 g
Sweet corn                            24            12 g
Tomatoes                              18            2.2 g
Tomatoes cherry                    17           0.5 g
Turnip                                    21             2 g
Watercress                            21           0.5 g
Yam                                    110            30 g

source : http://fatlossschool.com

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Calories In Fruit

The calories in fruits are pretty low as well. Since the calories from fruits are from natural sugars, the table below which lists the fruit and the calorie content also shows the carbs from each fruit. While the size of the potions can be different from fruit to fruit, i have taken the average.

Fruit                                              Calories (Piece)   Carbs (grams)    Water Content
Apple (1 average)                                44 calories        10.5                       85 %
Apple cooking                                      35 calories            9                       88 %
Apricot                                                30 calories          6.7                       85 %
Avocado                                            150 calories             2                       60 %
Banana                                              107 calories            26                      75 %
Blackberries each                                    1 calorie          0.2                       85 %
Blackcurrant each                                1.1 calories        0.25                      77 %
Blueberries  (new) 100g                       49 calories           15                       81 %
Cherry each                                         2.4 calories         0.6                      83 %
Clementine                                           24 calories            5                       66 %
Currants                                                 5 calories         1.4                      16 %
Damson                                                28 calories         7.2                      70 %
One average date 5g                              5 calories          1.2                      14 %
Dates with  inverted sugar 100g          250 calories           63                      12 %
Figs                                                     10 calories           2.4                      24 %
Gooseberries                                      2.6 calories         0.65                      80 %
Grapes 100g Seedless                         50 calories            15                      82 %
one average Grape 6g                            3 calories          0.9                       82 %
Grapefruit whole                                100 calories           23                       65 %
Guava                                                  24 calories         4.4                        85 %
Kiwi                                                     34 calories           8                        75 %
Lemon                                                  20 calories        3.4                        85 %
Lychees                                                  3 calories        0.7                        80 %
Mango                                                  40 calories        9.5                       80 %
Melon Honeydew (130g)                      36 calories          9                        90 %
Melon Canteloupe (130g)                      25 calories         6                         93 %
Nectarines                                             42 calories         9                         80 %
Olives                                                   6.8 calories    trace                        63 %
Orange average                                     35 calories        8.5                       73 %
Orange large 350g                               100 calories        22                        75 %
Papaya Diced (small handful)                 67 calories        20                           -
Passion Fruit                                          30 calories         3                        50 %
Paw Paw                                               28 calories         6                        70 %
Peach                                                    35 calories         7                        80 %
Pear                                                      45 calories        12                        77 %
Pineapple                                              50 calories        12                        85 %
Plum                                                     25 calories         6                         79 %
Prunes                                                    9 calories        2.2                       37 %
Raisins                                                   5 calories         1.4                       13 %
Raspberries each                                1.1 calories         0.2                        87 %
Rhubarb                                                8 calories         0.8                        95 %
Satsuma average 112g                         29 calories        6.5                        88 %
Satsuma 100g                                     35 calories         8.5                        88 %
Strawberries  (1 avg.)                         2.7 calories         0.6                       90 %
Sultanas                                                5 calories         1.4                       16 %
Tangerine                                            26 calories           6                        60 %
Tomatoes  (1 avg.)                                9 calories        2.2                         93 %
Tomatoes Cherry  (1 avg.)                     2 calories        0.5                        90 %

source : http://fatlossschool.com

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EASY WAYS to Cut 100 Calories at Every Meal

The science is simple: Eating fewer calories makes you drop pounds. But depriving yourself by skimping on meals and banishing snacks only makes you hungry and pissed off. Plus, you are more likely to binge in the end anyway. The real solution lies in cutting out just a few little extra items from each meal (truly, your taste buds won’t even realize their absence) as well as making some food swaps so you sacrifice one fat-bomb ingredient and replace it with a more flavorful option. Incorporate a few of these ideas into your day and you’ll soon feel lighter and—as a bonus—healthier.

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• Instead of one croissant, eat two pieces of whole-wheat toast with a smidge of butter or cream cheese on each slice.
• Scoop out the white-bread inside of your plain bagel.
• Order or whip up an egg-white scramble with two pieces of turkey bacon rather than a whole-egg omelette with two pieces of pork bacon.
• Use 4 tablespoons of hummus instead of 2 tablespoons of regular mayonnaise on your sandwich. Or go with mustard, which is practically calorie-free (just 3 in each little packet!).
• Dress your salad with 1 tablespoon each of oil and vinegar in place of creamy ranch dressing.
• Eat your French-or Italian-bread sandwich/hero open-faced so you consume only one slice of bread.
• Opt for a 1-cup serving of no-butter microwave popcorn rather than munching on a bag of potato chips.
• Snack on a medium-size cup of low-fat frozen yogurt in lieu of a candy bar.
• Skip the croutons, halve the Parmesan dressing, and say no to extra cheese on top of your Caesar salad.
• Eat two part-skim string cheeses instead of a plate of three crackers with whole-milk cheese cubes.
• Skip the cheese and sour cream that often come as toppings on a bowl of chili or a baked potato.
• Pass on the roll or pretzel stick that arrives with your soup or salad.
• Order your burger sans cheese.
• Nosh on a handful of pretzels at the bar during happy hour rather than the same amount of nuts.
• Say no when your server offers fresh grated Parmesan cheese on your pasta.
• Replace your vodka tonic with a vodka soda. (Soda water, like regular water, has nada calories.)
• Dunk 10 tortilla chips in salsa, not guacamole.
• Share a small order of spicy wings on the bone instead of breaded chicken wings.
• When you cook at home, use a spray like Pam to coat the pan (spritz for one full second) instead of using a tablespoon of olive oil.
• Put a dollop of Tru Whip on your slice of pie or cake rather than 2 tablespoons of hot fudge or chocolate syrup.

by : Zoe Ruderman
source http://www.cosmopolitan.com

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