I have included links to American Government Websites as well as NHS websites.
Calories are a measure of the amount of enery in food. Though we all talk about calories actually we are talking about kilocalories. Not all calories are equal since the complexity and texture of the food can influence the net amount of energy that we absorb.
How many calories do we need ?
This varies according to your age, weight, gender, job and activity level.
Typically 2000 for a woman, 2500 for a man, and less for children.
To lose weight look at cutting calorie intake by about by upto 600 calories per day.
Aim to lose no more than 0.5-1kg (1-2lb) a week .
One calorie counter book suggested :
Sedentary men 2300 (retired) to 3000 (building workers)
Moderately active men 2950 -300 (postmen, farm workers)
Very active men 3250 – 3600 ( steel workers – some building workers )
You can use the exercise-calorie counter to work out your energy requirements.
How much weight can I expect to lose ?
If you work on the basis that you burn non-fats ( which have less calories per 100g weight) 1st when restricting your food intake the initial weight loss will be more. When you have changed your lifestyle for a while, you will then start to burn of fat. As this has more energy per unit weight, your weight will not decrease as quickly. Exercise will help you maintain your weight loss.
Working backwards, if oil as 828 calories per 100g, if you reduce your calorie intake by 600 calories per day, and if it was all equivalent to oil it would be 70g loss per day /~1/2 kg per week.
NHS Choices links
- Healthy weight calculator
- BMI calculator and tracker – iPhone app
- Lose weight
- Exercise – getting started
- Healthy eating
I bought a cheap weighing machine for £5 which was small and unobtrusive. This allows me to see what my food weighs easily an how much I am having. The aim is not to be obsessive about it but just to have a rough idea of what 100g looks like. Otherwise the only way people know what a portion size is via the sizes of bowls or what their family and friends eat.
We don’t notice what we eat. I recently watched a BBC Programme called The men who made us fat. What I felt it said was that we tend to eat whatever is put in front of us and do not make allowances elsewhere. The portion sizes available have gone up.e.g. even a coca-cola portion was 75mls and is now upto 2l in some American takeaways.
The food companies like selling bulk cheap as it increases their turnover and take less profit on these bulk purchases comparatively. We buy these as we feel that the offers are better value. We eat all of the food and do not compensate or share. The programme included a dietician who spoke of how they had organised portion sizes to double overthe course of a week and people did not notice and ate all the food.
DHHS. NIH. National Heart, Lung, and Blood Institute.
Interactive Web site with 2 quizzes to compare portions now and 20 years ago.
Calories per 100g
|Bread Warburtons Thick Sliced Farmhouse||245||66 per slice (27g)||Bread|
|Tesco Baps||255||240 per bap 95g||Bread|
|New York Bagel||259||Bread|
|Warburtons White Rolls||263||145 per 55g roll||Bread|
|Bread Hovis Seed Sensations||278||122 per slice (44g)||Bread|
|Sainsburys flamebaked naans||279||181 per 1/2 naan||Bread|
|Beard Warburtons Tiger White||280||90 per 32g slice||Bread|
|Sains tortilla wraps||285||182||Bread|
|Ric Basmati (uncooked)||341||(1 cup=200g)|
|All bran, Keelogs||334||100.2||Cereal|
|Rice Crispies type||382||Cereal|
|Sugar||400||(16 per teaspoon)|
|Nutella||544||(81 per 15g tablesppon)|
|Honey||64 per 21g tablesppon|
|Yoghurt Sains Basic 2% fat||61||Dairy|
|Milk||64||( Sainsburys 4%)||Dairy|
|Yoghurt Sains Greek Style 9%fat||120||Dairy|
|Egg ( 8% saturated fat )||156||78 calories per large 50g egg|
|Sains sunflower spread||532||Dairy|
|Oil , Sunflower/Olive||828||per 100 mls ( 124 cals per 15ml tablespoon )||Dairy – not|
|Haddock fillet frozen||104||Fish|
|Wholeshell lyons pawns||107||Fish|
|Chicken Breast Fillet Sainsburys (skinless and boneless)||138||Meat|
|Beef Sirloin Steak||267||Meat|
|Orange 2 5/8 inch 131g||47.3282443||62||Fruit|
|Grapes seedless 161g||68.75||110||Fruit|
|baby sweetcorn canned||23||Veg|
|Spinach tin drained||24||Veg|
|Peas boiled frozen – fresh||41||67||Veg|
|Heinz baked beans,tinned||79||Veg|
|Red beans drained tinned||113||Veg|
|Black eyed beans||116||Veg|
|Chick peas, boiled||164||Veg|
|Vodka 40%||25ml||56 cal|
|Red wine||3 fl oz 103g||88|
|White wine||3 fl oz 103g||84|
|Dry cider||1 pint 568 ml||204|
|Beer / Larger||12 fl oz 356ml||153|
|Beer / Larger||1 pint 568 ml||244.1123595506|
Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week.
For more information, see the fitness section of Live Well:
- physical activity guidelines for adults aged 19-64
- physical activity guidelines for adults aged 65 and over
- getting fit without the gym
- 10 minute workouts
- walking for health