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The 5 Foods You Should Eat Every Day
Eating right on a budget can be a challenge, but it's certainly not impossible. Holly Robinson Peete presents this "cheat sheet" to the 5 inexpensive foods you should eat everyday for optimum health.
The
Health Benefits of Fruits and Vegetables: A Scientific Overview
The research behind eating more fruits and vegetables
The Black Church and the Importance of Good Nutrition
What the black church needs to
say to its congregations
about good nutrition.
The Black Church and the Importance of Good Nutrition
What the black church needs to
say to its congregations
about good nutrition.
How
Science-based and Community-based
Organizations May
Work with the
Black Church
Producing Effective
Health Promotion
and Policy Initiatives
Organizations May
Work with the
Black Church
Producing Effective
Health Promotion
and Policy Initiatives
NBCI
Declares WAR on Tobacco, Smoking and Tobacco
Companies
African American
Leaders Call on
Tobacco Industry
to Stop Targeting
Their Community
Companies
African American
Leaders Call on
Tobacco Industry
to Stop Targeting
Their Community
Calorie Food Lists:
| Calories in Fruits | |||
| Fruit | Calories per 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 calorie | 0.25 | 77 % |
| Blueberries (new) 100g | 49 Cals ( 100g ) | 15 g | 81 % |
| Cherry each | 2.4 calories | 0.6 | 83 % |
| Clementine | 24 cals | 5 | 66 % |
| Currants | 5 calories | 1.4 | 16 % |
| Damson | 28 calories | 7.2 | 70 % |
| One average date 5g | 5 cals | 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 cals | 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 cals | 6 | 93 % |
| Nectarines | 42 calories | 9 | 80 % |
| Olives | 6.8 calories | trace | 63 % |
| Orange average | 35 calories | 8.5 | 73 % |
| Orange large 350g | 100 Cals | 22g | 75 % |
| Papaya Diced (small handful) | 67 Cals (20g) | 17g | - |
| 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 one average 112g | 29 cals | 6.5 | 88 % |
| Satsumas 100g | 35 calories | 8.5 | 88 % |
| Strawberries (1 average) | 2.7 calories | 0.6 | 90 % |
| Sultanas | 5 calories | 1.4 | 16 % |
| Tangerine | 26 calories | 6 | 60 % |
| Tomatoes (1 average size) | 9 cals | 2.2 | 93 % |
| Tomatoes
Cherry (1 average size) |
2 calories | 0.5 | 90 % |
| Calories in Vegetables | |||
| Vegetable | Calories | Carbs | Water Content |
| Asparagus | 26 | 1.5 g | 90 % |
| Aubergine | 15 | 2 g | 90 % |
| Beetroot | 38 | 9 g | 82 % |
| Broccoli (100g) | 32 | 1 g | 90 % |
| 1 average Broccoli floret 11g | 3 cals | - | - |
| Brussels Sprouts | 40 | 3.5 g | 87 % |
| Cabbage average | 24 | 2.4 g | 93 % |
| Carrot | 32 | 5 g | 90 % |
| Cauliflower | 32 | 2 g | 91 % |
| Celery | 8 | 1 g | 95 % |
| Chicory | 10 | 3 g | 90 % |
| Courgette | 20 | 2 g | 93 % |
| Cucumber | 10 | 1g | 97 % |
| Fennel | 13 | 1.5 g | 95 % |
| Gherkins | 15 | 2.5 g | 93 % |
| Gourd | 12 | 1 g | 90 % |
| Leek | 22 | 2.5 g | 92 % |
| Lettuce (average) | 13 | 1.5 g | 95 % |
| Marrow | 10 | 1.6 g | 95 % |
| Mushroom | 15 | 0.5 g | 93 % |
| Okra | 30 | 2.5 g | 88 % |
| Onion | 35 | 3 g | 92 % |
| One average Red Onion 150g | 49 cals | 2.3 g | 90 % |
| Onion Spring | 23 | 2 g | 88 % |
| Parsnip | 60 | 10 g | 78 % |
| Peppers red average | 18 | 5 g | 90 % |
| Potato Calories ( 100g ) | low-med | 15 g | 80 % |
| Pumpkin | 12 | 2 g | 95 % |
| Radish | 13 | 2 g | 90 % |
| Spinach | 23 | 1 g | 92 % |
| One average sprout 10 grams | 4 cals | - | 88 % |
| Sprouts | 43 Calories | 4 g | 88 % |
| Swede | 22 | 2 g | 96 % |
| Sweet corn | 24 | 12 g | 40 % |
| Tomatoes | 18 | 2.2 g | 93 % |
| Tomatoes cherry | 17 | 0.5 g | 90 % |
| Turnip | 21 | 2 g | 90 % |
| Watercress | 21 | 0.5 g | 90 % |
| Yam | 110 | 30 g | 65 % |
| Calories in Meat | ||
| Meat Type | Calories | Fat |
| Bacon Calories (average rashers) | 500 | 45g |
| Beef Calories (average lean) | 275 | 20g |
| Lamb breast (roast) | 398 | 30g |
| Lamb Chops (grilled) | 368 | 28g |
| Lamb Cutlets (grilled) | 375 | 31g |
| Lamb Leg (roast) | 270 | 17g |
| Lamb Shoulder (roast) | 320 | 24g |
| Pork Belly rashers (grilled) | 400 | 35g |
| Pork Chops (grilled) | 340 | 24g |
| Pork Leg (roast) | 290 | 20g |
| Pork Trotters (boiled) | 290 | 23g |
| Veal fillet (roast) | 240 | 12g |
| Chicken Calories (average) | 140 | 12g |
| Duck (roast) | 330 | 30g |
| Goose (roast) | 350 | 25g |
| Partridge (roast) | 250 | 8g |
| Pheasant (roast) | 250 | 9g |
| Pigeon (roast) | 242 | 13.5g |
| Turkey (roast) | 165 | 6g |
| Hare | 155 | 6g |
| Rabbit | 187 | 8g |
| Venison | 200 | 6.5 |
| Calories in Milk | ||
| Milks | Calories | Fat |
| Milk skimmed (pasteurised) | 34 | 0.1g |
| Semi-skimmed | 47 | 1.6g |
| Whole milk full fat | 66 | 3.9g |
| Condensed Milk whole | 320 | 9.5g |
| Dried skimmed milk | 360 | 0.6g |
| Evaporated milk whole | 155 | 9g |
| Goats milk | 62 | 3.5g |
| Sheeps milk | 99 | 6g |
| Soya milk | 35 | 2g |
| Creams (pasteurised) | Calories | |
| Half cream fresh | 150 | 13g |
| Single cream | 200 | 19g |
| Soured cream | 209 | 20g |
| Whipping cream | 370 | 40g |
| Double cream | 450 | 49g |
| Clotted cream | 590 | 62g |
| Cheese Calories | 400 | 36g |
| Calories in Cheese | ||
| Hard Cheese | Calories | Fat |
| Brie | 320 | 25.5g |
| Camembert | 300 | 23g |
| Cheddar | 415 | 33.5g |
| Cheddar low fat | 275 | 14g |
| Cheshire | 379 | 29g |
| Danish Blue | 350 | 28.5g |
| Double Gloucester | 400 | 32g |
| Edam | 335 | 24.5g |
| Feta | 255 | 20g |
| Lancashire | 380 | 29g |
| Leicester | 402 | 32g |
| Parmesan | 450 | 31g |
| Stilton | 410 | 29g |
| Wensleydale | 378 | 28.5g |
| Soft Cheese | Calories | |
| Cheese Spread (average) | 280 | 30g |
| Cottage Cheese | 100 | 4g |
| Cream Cheese | 440 | 46g |
| Fromage Frais (plain) | 115 | 6g |
| Full fat spread | 315 | 32g |
| Lymeswold | 420 | 39g |
| Medium fat soft spread | 181 | 13.9g |
| Processed slice | 328 | 26g |
| Calories in Egg Recipes | ||
| Egg recipes | Calories | Protein |
| Raw | 75 calories | 6g |
| Boiled average | 80 calories | 6g |
| Fried in oil | 120 calories | 6g |
| Scrambled (2 eggs + milk) | 170 calories | 14g |
| Poached 1 egg | 80 calories | 6g |
| Scotch egg | 140 calories | 7g |
| Omelette | 128 calories | 10g |
| Omelette + cheese | 240 calories | 17g |
| Quiche (egg & cheese) | 300 calories | 15g |
| Egg Fried Rice | 210 calories | 6g |
| Meringue | 360 calories | 7g |
| Duck egg | 170 calories | 15g |
| Quail egg | 20 calories | 2g |
| Calories in Nuts | ||
| Nut type | Calories | Fat |
| Almond | 610 | 56g |
| Brazils nuts | 679 | 68g |
| Cashew nuts | 615 | 50g |
| Chestnuts | 175 | 3g |
| Coconut | 626 | 65g |
| Hazelnut | 659 | 64g |
| Peanuts | 570 | 46g |
| Peanut Butter | 630 | 54g |
| Pecan nuts | 680 | 70g |
| Pine nuts | 694 | 69g |
| Pistachio nuts (with shells) | 340 | 30g |
| Walnuts | 690 | 69g |
| Calories
in Alcohol |
||
| Alcoholic Drink | Size |
Calories |
| Beer | half Liter |
184 |
| Lager | half Liter |
180 |
| Cider | half Liter |
200 |
| Whisky | 100ml |
220 |
| Gin | 100ml |
220 |
| Brandy | 100ml |
220 |
| Rum | 100ml |
220 |
| Wine red | 100ml |
70 |
| Wine white dry | 100ml |
65 |
| Wine white medium | 100ml |
70 |
| Wine white sweet | 100ml |
90 |
| Wine white sparkling | 100ml |
74 |
| Rose | 100ml |
62 |
| Champagne | 100ml |
126 |
| Pernod | 100ml |
140 |
| Tia Maria | 100ml |
155 |
| Southern Comfort | 100ml |
184 |
| Drambuie | 100ml |
184 |
| Sherry dry | 100ml |
110 |
| Sherry medium | 100ml |
112 |
| Sherry sweet | 100ml |
130 |
| Port | 100ml |
160 |
| Martini | 100ml |
175 |
| Malibu | 100ml |
204 |
| Baileys Cream | 1 glass |
120 |
| Bacardi | 1 glass |
118 |
| Calories in Beans and Peas | ||
| Beans / Peas | Calories | Fat |
| Aduki Beans | 120 | 0.3g |
| Baked Beans | 80 | 0.5g |
| Beansprouts | 30 | 0.5g |
| Black gram | 90 | 0.5g |
| Black eye Beans | 115 | 0.9g |
| Broad Beans | 80 | 0.7g |
| Butter Beans | 75 | 0.5g |
| Chick Peas | 120 | 2g |
| Green Beans | 25 | 0.2g |
| Lentils | 103 | 0.4g |
| Mange-tout Peas | 25 | 0.2g |
| Mung Beans | 90 | 0.5g |
| Mushy Peas (canned) | 80 | 1g |
| Processed Peas (canned) | 100 | 1g |
| Red Kidney Beans | 100 | 0.5g |
| Runner Beans | 17 | 0.5g |
| Soya Beans | 140 | 7g |
| Tofu Calories | 73 | 17g |
| Calories in Rice | |
| Rice Recipe | Calories per 100 grams (3.5 oz) |
| Plain Boiled Rice | 151 |
| Brown Boiled Rice | 140 |
| Savoury Rice | 142 |
| Egg Fried Rice | 210 |
| Fried Rice | 184 |
| Chicken Fried Rice | 220 |
| Pilau Rice | 188 |
| Pot Rice (snack Variety) | 210 per pot |
| Rice & peas | 147 |
| Steamed Rice | 162 |
| Spanish Rice | 193 |
| Vegetable Pilau Rice | 230 |
| Maltese Baked Rice | 187 |
| Caribbean Rice | 205 |
| Thai Rice Soup | 180 |
| Spiced Basmati Rice | 195 |
| Rice Pudding | 90 |
| Calories in Tofu | |||
| Tofu fat | Tofu protein | Tofu carbohydrates | Total tofu calories |
|
38 calories |
32 calories |
3 calories | 73 calories |
| Calories in Salad | ||
| Salad | per Portion | 100 grams (3.5 oz) |
| Beetroot | 7 calories each | 35 calories |
| Beetroot Pickled | 5 calories each | 30 calories |
| Carrots | 5 calories | 32 calories |
| Celery | 3 calories | 8 calories |
| Cucumber | 2.5 calories | 10 calories |
| Gherkins Pickled | 1.5 calories | 14 calories |
| Lettuce | 3 calories | 13 calories |
| Onions Pickled | 4 calories each | 24 calories |
| Onions Spring | 2.5 calories | 23 calories |
| Radish | 1.3 calories each | 12 calories |
| Tomato | 7 calories each | 17 calories |
| Tomato Cherry | 2 calories each | 17 calories |
| Watercress | 1.2 calories | 22 calories |
| Salad Creams/sauces | per Portion 10ml | 100 ml (3.5 oz) |
| Apple Chutney | 20 | 200 |
| French Dressing | 65 | 650 |
| Mango Chutney | 30 | 197 |
| Mayonnaise | 70 | 695 |
| Pickle Sweet | 14 | 138 |
| Salad Cream | 35 | 350 |
| Salad Cream low fat | 20 | 197 |
| Tomato Chutney | 16 | 160 |
| Calories in Pizza | |
| Pizza Types | Pizza Calories |
| Capricciosa Pizza Express | 900 calories |
| Cheese & Tomato | 780 calories |
| Four Seasons Pizza | 900 calories |
| Ham & Mushroom frozen | 600 calories |
| Ham & Pineapple frozen | 580 calories |
| Italian Pizza frozen | 880 calories |
| Margherita Pizza | 780 calories |
| Marinara | 700 calories |
| Mushroom Pizza | 690 calories |
| Mushroom Pizza small | 500 calories |
| Napoletana Pizza | 800 calories |
| Pepperoni, cheese & tomato St Micheal | 1040 calories |
| Tomato, cheese & ham St Michael | 960 calories |
| Marietta's Tom & cheese snack pizza 5in | 220 calories |
| Special Pizza Marietta's 7in | 600 calories |
| Veneziana Pizza | 760 calories |
| Calories in Bread | |||
| Bread Type | Calories slice |
Calories 100 |
Fat 100g |
| Average Brown bread | 82 calorie | 220 | 2g |
| Average White bread | 100 cals | 217 | 1.5g |
| Brown Rolls | 94 cals | 260 | 3g |
| Croissants | 133 cals | 360 | 19g |
| Crackerbread | 17 Cals | 325 | 2.8g |
| Crispbread | 38 Cals | 392 | 0.5g |
| Chapatis | 160 cals | 300 | 12g |
| Current bread | 108 cals | 290 | 12g |
| French bread | 102 cals | 270 | 2.5g |
| Granary bread | 84 cals | 240 | 2.7g |
| Soya & Linseed | 110 cals | 274 | 10g |
| Malt bread | 130 cals | 270 | 2.5g |
| Naan bread | - | 340 | 12g |
| Papadum | - | 370 | 17g |
| Pitta bread | - | 260 | 1g |
| Rye bread | 83 cals | 220 | 1.5g |
| Vitbe (wheatgerm) | - | 230 | 3g |
| White Rolls | 106 cals | 275 | 2.1g |
| Wholemeal bread | 81 cals | 216 | 2.5g |
| Wholemeal Rolls | 91 cals | 240 | 2.5g |
| Calories in Cereal | |
| Breakfast Cereals | Calories |
| All Bran | 265 |
| Alpen | 375 |
| Bran Buds | 275 |
| Bran Fare | 232 |
| Bran Flakes | 360 |
| Cornflakes | 353 |
| Coco Pops | 380 |
| Crunchy Bran | 225 |
| Crunchy nut cornflakes | 382 |
| Frosties | 360 |
| Honey Smacks | 353 |
| Hot Bran | 328 |
| Muesli (average) | 378 |
| Oatmeal | 407 |
| Porridge Oats | 405 |
| Rice Krispies | 357 |
| Shredded Wheat | 324 |
| Special K | 356 |
| Sugar Puffs | 362 |
| Weetabix | 357 |
| Calories in Potatoes | |||
| White Potatoes | Portion size * | per 100 grams (3.5 oz) | energy content |
| Raw | - | 70 calories | Low calorie |
| Boiled | 180 | 80 calories | Low calorie |
| Mashed | 200+ | 108 | Low-Med |
| Baked | 100 each average | 85 | Low calorie |
| Roast Potato | 200+ | 150 | Medium |
| Potato Waffles | 200+ | 198 | Med-High |
| Potato Powder | - | 60 | Low |
| Crisps (chips US) | 120 / average bag | 500 | Med-High |
| Fried (chips UK) | 700 | 270 | High |
| Potato Salad | 200 | 115 | Low-Med |
| Croquettes | 300+ calories | 210 calories | Med-High |
| Crunches | 300+ calories | 200 calories | Med-High |
| Saute | - | 120 calories | Low-Med |
| Tinned Potatoes | 140 half tin | 65 | Low |
| Sweet Potatoes | Portion size * | per 100 grams (3.5 oz) | energy content |
| Raw | - | 90 | Low calorie |
| Boiled | 190 | 85 | Low calorie |
| Baked | 120 average size | 92 | Low calorie |
| Calories in a Few of Mcdonalds Products | ||||
| Food item | Calories | Fat | Carbohydrate | Protein |
| Cheese Burger | 295 | 11 | 31.1 | 14.7 |
| Double Cheese Burger | 421 | 21 | 34 | 26 |
| The Big Mac | 485 | 21.5 | 42.5 | 27 |
| Chicken Nuggets ( 1 ) | 40 | 2.4 | 1.9 | 3.1 |
| Ham Burger | 249 | 7.5 | 33 | 13.5 |
| Chicken Sandwich | 370 | 17 | 37 | 17 |
| Quarter Pound + Cheese | 500 | 26 | 38 | 30 |
| Fish Burger | 370 | 17 | 41 | 17 |
| Bacon Double + Cheese | 475 | 24 | 34 | 28 |
| Big Breakfast | 578 | 36 | 40 | 26 |
| Large Fries | 400 | 17.5 | 57 | 6 |
| Hash Brown ( 1 ) | 134 | 75 | 16 | 1.5 |
| Milkshake | 380 | 9 | 68 | 11 |
All tools and information on this site are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.