Calorie Chart

Calorie is the unit of measurement that tells us how much energy our body derives from a particular food item. The food that we consume during the day include a variety of nutrients and each nutrient provides different amounts of calories. Many health conscious people are constantly counting and keeping a track of their calorie intake while there are some of us who are totally ignorant to the entire concept. Here is a list of some food items and the number of calories they possess Simple Calorie Chart Food Categories Milk (Cow) Milk (BuffaIlo) Cheese Butter Ghee Apple Banana Grapes Mango Musambi Orange Cooked Cereal Rice cooked Chapatti Potato Dais Mixed vegetables Fish Mutton Egg (Hen) Biscuit (Sweet) Cake (plain) Cake (Rice Chocolate) Dosa (plain) Measure Calories

MILK & MILK PRODUCTS 90ml 50 45ml 50 15 gms 50 1 tbsp 50 1 tbsp 50 FRUIT 1 Small 50-60 1/2 Medium 50-60 20 Small 50-60 1 Small 50-60 1 Medium 50-60 1 Small 50-60 CEREAL 1/2 Cup 80 25 gms 80 1 Medium 80 STARCHY VEGETABLES 1 Medium 80 1 Large katori 80 150 gms PROTEIN / MEAT 50 gms 1 oz. 2 pieces COOKED FOOD 15 gms 50 gmss 50 gms 1 Medium 80 55 75 100 70 135 225 120

oz 200 ml 3. oz 250 175 85 140 70 225 200 225 130 140 130 300 100 180 140 150 90 85 FOR 100 CALORIES FRUITS Apple 1 large Banana 1 large Berries 1 cup Cherries 1 cup Dates 4 dates Fids ½ fig Grapes 20 grapes Grape-fruit ½ grape-fruit Orange 1 large Peach 3 medium Pear 2 medium Pine-apple 4 medium Plum 4 medium VEGETABLES Cabbage 2 cups Carrot 4 to 5 Cauliflower small Onion 3 – 4 Peas ¾ cups .) Fried Fish Pullav (Veg.) Curry (Chicken) Curry (Veg.) Carrot Halwa JaIebi Kheer Rasgulla Beer Cola Wine 1 Medium 50 gms 1 Large 1 Piece 1 Small MAIN DISH 1 Cup 1 Cup 100 gms 100 gms 85 gms 100 gms SWEET DISH 50 gms 20 gms 100 gms 150 gms BEVERAGES 12 FI.5 Fl.Dosa (Masala) Pakoras Puri Samosa Vada (Medu) Biryani (Mutton) Biryani (Veg.

gossiping etc. The wiser persons will consult their medical practitioners also before starting implementing on the advise in the following pages. take a lot of water. So you need not cut your working time to take care of your health. . advance it by 60 minutes ( don’t try to locate your calculator. TV viewing. As any clinical patient or any specific person may not be advised to follow the system exactly. Time : Start your day at least 3. Immediately after you leave your bed. At whatever the time you leave your bed. You may manage the things simultaneously with your routine work. it is 1 hour ). 1.Potato 1 medium Reddish 3 Spinach 2 cups Asparagus 20 stalk Tomatoes 2 cups Turnips 1 cup Lettuce 2 heads EGGS Boiled 1 large Poached 1 large Fried 1 small Scrambled¼ cup Omelet 1 egg MEATS Beef 4 slices Chicken ¼ cup Lamb chop 1 small Liver ¾ cup Pork chop ½ chop Bacon 4 small pieces Sausages 2 small Longue 2 small slices FISH Mackerel medium portion Oysters 6 to 12 Prawns 6 to 12 Proot 8 inches trout Sardnes 3 to 6 Plum pudding 1 cube HEALTH CARE TIPS FOR A HEALTHY LIFESTYLE: The following Health Care Plan can help you to manage your health in a systematic way.600 seconds early.5 litres approximately. Take this time partially out of your sleep. from 1 litre to 1.

A warm bath before bed helps you relax. Take the dried ginger.. We don’t let our jewelry touch acid. To reduce the ill effects of smoking or to get rid of this bad habit take ginger and squeeze some lemon on it. You may jog. Make sure you are in a quite place at bedtime because noises can keep you awake.2. Fats. Exercise : If we talk of average people and not sportsmen etc. and you might miss something really important. If you don’t get enough rest at night you will be sleepy during the day. We don’t let our clothes get spoiled. Alcohol if taken in small quantities may help keeping us fit. The idea is to keep the body parts moving and to keep the heartbeat up at least twenty minutes on each day. Sprinkle some rock salt on it and chew it dipped in honey. 3. Now what is the conclusion: they should take a diet having all the nutrients but carbohydrates. The children are to grow so they require more proteins as compared to adults. Precautions : We are very much cautious of all our belongings. When you sleep your brain keeps working and your body recharges. fish. We don’t let our books wet under rains. Carbohydrates. The diabetics. do aerobics or simply run fast. You may become too jumpy to sleep if you exercise too close to bedtime. Micro nutrients and Fiber. Similarly obese should have all the diets not containing fats. to avoid carbohydrates stop eating all those things which are rich in carbohydrates. Example: If my requirement is 2000 calories and I am taking 2900 calories then 900 excess calories will be converted into 100 grams of body fat and alternatively if I take 1100 calories then the short fall of 900 calories will be done right by burning of 100 grams of body fat. Alcohol is considered as very good servant but very bad master. your brain sorts and stores memories. Your body has a special kind of “Clock” inside that helps you rise with the sun and go to sleep at night. Proteins build our body. our pituitary gland get activated. vitamins and minerals? His means they are also not taking other required nutrients. During sleep. Any human body needs 7 nutrients in his diet viz. Eating big meals too close to bedtime can ruin your sleep. The requirement of each nutrient varies from age to age and occupation to occupation. It is proved that a 30 minutes sleep after lunch also keeps you healthy and makes you more productive in evening hours. Do we exactly follow this system. Drinking soda with caffeine before bed can keep you from sleeping. Getting enough sleep helps you do your best in whatever you do. Vitamins. .Dilution: It should be properly diluted with water or soda. Go to bed at the same time each night. the following 4 Ds should be kept in mind: D – Dose: The quantity should be small. Fats and carbohydrates give us energy to make the body and body parts move. We also don’t let our house catch fire. around 30 minutes of exercise is sufficient to keep your body fit. chicken and whole grain cereals and have as much Roughage as possible. Let it dry. 4. Diet : An average adult needs around 2000 calories per day even if he does not do any physical activity. Time invested in exercise is more productive than its investment in getting dressed or likewise. Smoking is injurious to health. D . When we jog or exercise. The passive smoking is more damaging compared to active smoking. Sleep : An average of 5 to 6 hours sleep should be had each night. But don’t they require other nutrients like proteins. automatically. subject to our age. Proteins. Minerals. 5. The pituitary gland floods the system with endorphins which are over two hundred times more powerful than morphine. Resulting in putting us on a NATURAL CHEMICAL HIGH from two to five hours. Getting enough sleep helps boost your brain power. The other thing you should avoid is excessive intake of alcohol. we do spend a lot of money to keep them healthy. cycle. Keeping a sleep diary helps you see how well you are sleeping and if you need more sleep. Every excess of 9 calories gets converted into 1 gram of body fat and vice versa. Skipping food may give them other deficiencies. While consuming Alcohol. The obese does not need much fats and like wise diabetic patients are to avoid carbohydrates. And if we talk of our pets. Then why we forget of our health when we smoke. Concentrate on fresh vegetables.

Duration: It should be consumed in longer time.D . your mind and your body. this means you are giving yourself a less value compared to your pets. D – Diet: It should be had with a good eatables. If you are giving yourself any kind of drugs or narcotics. How much should you weigh according to your height? This height to weight chart is a guideline to an Adults ideal bodyweight: Female Height to Weight Ratio Height 4' 10" 4' 11" 5' 0" 5' 1" 5' 2" 5' 3" 5' 4" 5' 5" 5' 6" 5' 7" 5 '8" 5' 9" 5' 10" 5' 11" 6' 0" Low 100 101 103 105 108 111 114 117 120 123 126 129 132 135 138 Target 115 117 120 122 125 128 133 136 140 143 146 150 153 156 159 High 131 134 137 140 144 148 152 156 160 164 167 170 173 176 179 Male Height to Weight Ratio Height 5' 1" 5' 2" 5' 3" 5' 4" 5' 5" 5' 6" 5" 7" 5' 8" 5' 9" 5' 10" 5' 11" 6' 0" 6' 1" Low 123 125 127 129 131 133 135 137 139 141 144 147 150 Target 134 137 139 142 145 148 151 154 157 160 164 167 171 High 145 148 151 155 159 163 167 171 175 179 183 187 192 . Narcotics: Should we explain its ill effects? It kills you. Can you give narcotics to your expensive horse or dog.

6' 2" 6' 3" 153 157 175 179 197 202 .

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