|
|
|
 |
|
|
| GREEN_must be taken in moderation |
| PINK_rich in calorie,must be taken |
| sparingly |
| BLUE _low energy value,mainly proteins.so should be chosen readily |
|
| 1oz=2tbs |
| 1calorie=4.18kJ. |
|
| food calorie |
|
| BISCUITS |
| Biscuits-plain 1oz 125 |
| biscuits-sweet 1oz 145 |
|
| BREAD |
| Bread-brown or white 1oz 70 |
|
| CAKES |
| Cakeplain 2oz 240 |
| Cakerich(iced) 2oz 300 |
| Doughnut 2oz 195 |
|
| CEREALS |
| Arrowroot 1 oz 100 |
| Corn-Flakes 1 o z 105 |
| Flour1oz100 |
| Lentils(dried) 2 oz 165 |
| Macroni(uncooked) 2 oz 200 |
| Maize meal 1 oz 95 |
| Millet,indian 1 oz 95 |
| Oatmeal 1oz 100 |
| Rice-dry 1 oz 100 |
| Sago-dry 2 oz 195 |
| Spaghetti(dry) 2 oz 200 |
| |
| SUGER |
| Suger-white 1/2 oz 55 |
| Sugar-brown 1/2oz 50 |
| Syrup 1oz 80 |
|
| SWEETS |
| Chocalate-plain 1oz 150 |
| Choclate-milk 1 oz 150 |
|
| MEAT |
| Beef-corned 4 oz 280 |
| Beef-roast 4oz 250 |
| Heart 4oz 265 |
| Kidneys 4oz 145 |
| Liver 4oz 160 |
| Mutton-lean 4oz 230 |
| Mutton-fat 4oz 370 |
| Sausages-grilled 4.5oz 290 |
| Steak-grilled 4oz 340 |
| Tongue 4oz 290 |
|
| POULTRY |
| Chicken 4oz 185 |
| Duck 4oz 210 |
| Goose 4oz 380 |
| Turkey 4oz 200 |
|
| FISH |
| Crab 3oz 85 |
| Fish cuts 2oz 55 |
| Fish baked 4oz 110 |
| Fish grilled 4oz 110 |
| Fish steamed 4oz 110 |
| Lobster 3oz 85 |
| Prawns 3oz 85 |
| Salmon-fresh 4oz 155 |
| Salomon-tinned 4oz 190 |
|
| NUTS |
| Almonds 1oz 170 |
| Brazil nuts 1oz 90 |
| Chest-nuts 1oz 75 |
| Peanuts 2oz 335 |
| Walnuts 1oz 185 |
|
| FRUIT |
| Apple 4oz 60 |
| Apricots fresh 3oz 40 |
| Apricots tinned 3oz 110 |
| Apricots dried 1oz 80 |
| Avacado 3.5oz 160 |
| Banana 3.5oz 100 |
| Blackberriesfresh 2.5oz 40 |
| Cherries 2oz 30 |
| Cherries 3oz 110 |
| Coconut-fresh 1oz 170 |
| Coconut-dessicated 1oz 185 |
| Dates-dried 1oz 85 |
| Figs-dried 2oz 115 |
| Grapefruit 6oz 70 |
| Grapes 4oz 50 |
| Lemon(one) 3oz 30 |
| Mango 3.5oz 65 |
| Orange 5oz 70 |
| Pawpaw 3.5oz 45 |
| Peaches-fresh 3.5oz 50 |
| Peaches-tinned 3oz 110 |
| Rock melon 5oz 30 |
| Pear-fresh 5oz 80 |
| Pear-tinned 2halves110 |
| Pineapple-fresh 3oz 40 |
| Pineapple-tinned 3oz 110 |
| Plums-fresh 4oz 60 |
| Plums-dried 1oz 70 |
| Raisons 2oz 125 |
| Strawberries 2.5oz 30 |
| Water-melon 7 oz 50 |
|
|
| VEGETABLES |
| Beans(baked) 4oz 100 |
| Cabbage 3oz 20 |
| Carrots 3oz 30 |
| Cauliflower 3oz 20 |
| Cucumber 2oz 5 |
| Lettuce 2oz 5 |
| Onions 3oz 30 |
| Pumpkins 4oz 50 |
| Peas(fresh) 4oz 50 |
| Potatoes 4oz 270 |
| Spinich 4oz 20 |
| Tomatoes 4oz 20 |
| Turnips 3oz 20 |
|
|
| CHEESE |
| chedder 1oz 120 |
| cottage 1oz 50 |
| cream 1oz 110 |
| dutch 1oz 90 |
|
|
| EGGS |
| Egg(boiled) 1(2oz) 80 |
|
|
| FATS |
| Butter 1/4oz 50 |
| Lard 1/4oz 60 |
| Margerine 1/4oz 50 |
| Milk-whole 8oz 152 |
| Milk-skimmed 8oz 75 |
| Milk-condenced 1oz 90 |
| Milk-evaporated 1oz 40 |
| Cream 1oz 100 |
| Peanut-butter 1/2oz 80 |
|
|
| BEVERAGES |
| Beer-ale 10oz 115 |
| Cider 1/2pint 120 |
| Chocolate 1cup 180 |
| Cocoa(1/2milk) 1cup 110 |
| Coffee-milk,no suger1cup 30 |
| Coffee-milk,suger 1cup 85 |
| Fruit juices 4oz 55 |
| Mineral waters 1glass 100 |
| Tea,milk,no suger 1cup 20 |
| Tea,milk,suger 1cup 75 |
| Wines,table,dry 5oz 85 |
|
|
| MISCELLANEOUS |
| Cocoa powder 1/4oz 30 |
| Honey 1oz 85 |
| Ice-cream 2oz 115 |
| Jam 1/2oz 35 |
| Jelly 5oz 90 |
| Marmelate 1/2oz 35 |
| Oils-salad 1/4oz 65 |
| Soup-thin 8oz 20 |
| Soup-creamy 8oz 215 |
| Yoghurt 8oz 200 |
|
