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Know Your Food

Vegetables

  Vegetables (per 100 grams)   Calories
  Cabbage   45
  Carrot   48
  Cauliflower   30
  Carrot   48
  Cauliflower   30
 
  Fruits (per 100 grams)   Calories
  Apple   56
  Banana   153
  Black Grapes   45
  Chickoo   94
  Cherries   70
 
  Cereals (per 100 grams)   Calories
  Bajra   360
  Maize flour   355
  Rice   325
  Wheat flour   341
 
  Breads (per slice)   Calories
  Chapati (wheat bread) (medium)   119
  White bread   60
  Paratha (not stuffed)   280
 
  Desserts (per 100 grams)   Calories
  Biscuits   399
  Boondi ladoo   150
  Cake (with icing)   302
  Cake (without icing)   218
  Cookies (butter cookies)   482
 
  Milk and Milk Products (per cup)   Calories
  Buffalo milk   115
  Butter (100gms.)   750
  Buttermilk   19
  Cheese   315
  Cow milk   100
 
  Miscellaneous   Calories
  Coconut water (100 ml)   25
  Coffee   40
  Honey (1 tbsp)   90
  Orange juice (100 ml)   47
  Sugar (1 tbsp)   48
 
 

"That's loaded with calories!"


"Are you counting your calories?"


When people talk about the calories in food, what do they mean? A calorie is a unit of measurement - but it doesn't measure weight or length. A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it.

Are Calories Bad for You?


Calories aren't bad for you. Your body needs calories for energy. But eating too many calories - and not burning enough of them off through activity - can lead to weight gain.

Most foods and drinks contain calories. Some foods, such as lettuce, contain few calories. (A cup of shredded lettuce has less than 10 calories). Other foods, like peanuts, contain a lot of calories. (A half of a cup of peanuts has 427 calories).

You can find out how many calories are in a food by looking at the nutrition facts label. The label also will describe the components of the food - how many grams of carbohydrate, protein, and fat it contains. Here's how many calories are in 1 gram of each:

Carbohydrate - 4 Calories Protein - 4 Calories Fat - 9 Calories

That means if you know how many grams of each one are in a food, you can calculate the total calories. You would multiply the number of grams by the number of calories in a gram of that food component. For example, if a serving of potato chips (about 20 chips) has 10 grams of fat, 90 calories are from fat. That's 10 grams X 9 calories per gram.

Some people watch their calories if they are trying to lose weight. Most kids don't need to do this, but all kids can benefit from eating a healthy, balanced diet that includes the right number of calories - not too many, not too few. But how do you know how many calories you need?

Vegetables

  Vegetables (per 100 grams)   Calories
  Cabbage   45
  Carrot   48
  Cauliflower   30
  Carrot   48
  Cauliflower   30
 
  Fruits (per 100 grams)   Calories
  Apple   56
  Banana   153
  Black Grapes   45
  Chickoo   94
  Cherries   70
 
  Cereals (per 100 grams)   Calories
  Bajra   360
  Maize flour   355
  Rice   325
  Wheat flour   341
 
  Breads (per slice)   Calories
  Chapati (wheat bread) (medium)   119
  White bread   60
  Paratha (not stuffed)   280
 
  Desserts (per 100 grams)   Calories
  Biscuits   399
  Boondi ladoo   150
  Cake (with icing)   302
  Cake (without icing)   218
  Cookies (butter cookies)   482
 
  Milk and Milk Products (per cup)   Calories
  Buffalo milk   115
  Butter (100gms.)   750
  Buttermilk   19
  Cheese   315
  Cow milk   100
 
  Miscellaneous   Calories
  Coconut water (100 ml)   25
  Coffee   40
  Honey (1 tbsp)   90
  Orange juice (100 ml)   47
  Sugar (1 tbsp)   48
 
 
 
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