Table 1: Calorie counter table

CALORIE COUNTER TABLE

AVERAGE CALO AVERAGE CALORI
SERVING RIE SERVING E
COUN COUNT
T

Bread and Cereals Vegetables

White Bread (1 slice) 65 Beets (1 cup) 70

Whole wheat Bread 55 Broccoli (1 cup) 45
(1 slice)
Doughnut (1) 135 Carrots (1 cup) 45
Macaroni w/ cheese 475 Peas (1 cup) 65
(1 cup)
Rice (1 cup) 200 Potatoes, mashed (1 cup) 110

Spinach (1 cup) 45
Beverages Sweet Potato, baked 155
Coffee/Tea (plain) 105 Tomato, raw 30
Carbonated beverage (8 oz.) 165

Milk, whole (1 cup)

90 Meat, fish, & poultry
Malted milk (2 cups) 560 Beef, sirloin steak (9 oz.) 375

Lamb chop (3 oz.) 450

Dairy Foods Pork chop (3 oz.) 295
Butter (1 T) 100 Ham (3 oz.) 340
Cheese, cheddar (1 oz.) 115 Bacon (3 strips) 95
Cheese, cottage (1 cup)
240 Veal chop (3 oz.) 185
Cream, light (1 T) 30 Chicken, canned (3 oz.) 170
Cream, whipped, 25 Tuna (3 oz.) 170
unsweetened (1 T)
Egg (medium-size) 80 Sardines (3 oz.) 180

Salmon, Canned (3 oz.) 120

Desserts Luncheon meat (3 oz.) 165
Pie, apple (4 in. sector) 330 Frankfurters (2) 300

Pie, custard (4 in. sector) 265

Pie, mince (4 in. sector) 340 Miscellaneous

Pie, lemon meringue 300 Mayonnaise (1 T) 110

(2 in. sector)
Cake, angle food (2 in. 110 French dressing (1 T) 60
sector)
Cake, layer (2 in. sector) 320 Assorted jams (1 T) 55

Brownie (3”x2”x2”) 295 Sugar (1 T) 50

Ice cream, plain (1/2 cup) 150 Hamburger on bun 492

Sherbet (1/2 cup) 118 Hotdog on bun 300

Vanilla pudding (1 cup) 285 Peanut butter sandwich 220

Cheese sandwich 333

Fruits Chocolate nut sundae 350

Apple, raw (medium) 70 Cashew (1 oz.) 164

Banana, raw (medium) 85 Peanuts, chopped (1 T) 50

Cantaloupe (1/2) 40 Fudge (1 oz.) 116

Grapefruit (1/2 small) 50 Chocolate creams (1 oz.) 110

Orange, raw (medium) 70

Peach, raw (medium) 35 Liquors

Pear, raw (medium) 100 75

Brandy (1 0z.)

Pineapple. Canned (1 95 Whisky (1 ½ oz.) 125

slice)
Beer (12 oz. can) 170

Fruit Juices Marini 150

Grapefruit (1 cup) Wines (3 oz. glass) 75-100

Orange, fresh (1 cup)

Pineapple, canned (1 cup) T – Tablespoon

Tomato, canned (1 cup)

 Table 2: Calorie consumed per 15
minutes

CALORIES CONSUMED PER 15 MINUTES

Sitting position activity 20-25 Calories

Standing position with lightweight 27-40 Calories

activity
Sweeping, light gardening, carpentry, walking 43-[60
moderately fast Calories

Heavy work, bowling, golfing, skating, walking

fast 65-85 Calories
Swimming, tennis, running, dancing, skiing,
football 85 and more Calories

Table 3: Calorie content of nutrients

1 gram of carbohydrates 4 Calories

1 gram of protein 4 Calories
1 gram of fat 9 Calories
Vitamins 0 Calorie
Minerals 0 Calorie
Water 0 Calorie

PHYSICAL ACTIVITY TABLE

Activity Energy Requirement

Bed rest 27.5
Sedentary 30.0
Light 35.0
Moderate 40.0
Heady 45.0
Table 4: Physical activity table