Calories

Why count calories?

Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you'll gain weight. To lose weight you need to:

• reduce the amount of calories you eat
• increase your levels of activity.
  

Counting Calories is usefull to many people, including me, when starting a new diet. You don't necessarily need to count the calories you eat but it is important to have a good idea of of the amount of calories that go on your meals.
The table below shows the calories of the most common foods. Many things such as cereals, chocolates, biscuits, etc, have not been included since you can find the calories information on the packets.

FOOD	WEIGHT (grs)	CALORIES
Avocado	100	162
Apple	100	64
Apricot	100	47
Almonds (no salt)	100	510
Artichoke (boiled)	100	35
Banana	100	120
Blackberries	100	25
Bread (white)	100	240
Bread (wholemeal)	100	220
Broccoli (boiled)	100	25
Beef (roasted)	100	280
Bacon (grilled)	100	380
Cabbage (boiled)	100	20
Carrots (boiled)	100	25
Cauliflower (boiled)	100	30
Celery (boiled)	100	10
Cherries	100	50
Cheeseburger	140	380
Chicken (grilled)	100	110
Chicken (fried)	180	280
Courgette	100	20
Cucumber	100	10
Doughnut	100	280
Egg (boiled)	100	150
Egg (fried)	100	205
Grapes	50	30
Hot Cross Bun	70	205
Lamb	100	245
Leeks (boiled)	100	20
Lettuce	100	15
Melon	100	28
Mushrooms (boiled)	100	15
Orange (peeled)	100	40
Olives	100	80
Pasta (boiled)	100	110
Peas (boiled)	100	90
Pear	100	56
Peach	100	30
Peanuts (salted)	50	310
Pepper	100	30
Potatoes (boiled)	100	80
Potatoes (roasted)	100	140
Potatoes (chips)	100	270
Pork Chops (grilled)	100	240
Quarter Pounder with cheese	205	515
Big Mac	215	492
Rice (white boiled)	100	115
Rice (brown boiled)	100	110
Spinach	100	8
Scone	70	200
Strawberries	55	14
Tomatoe	100	20

I really hope this table will be of use to you. I use it everyday and it has definitely helped me to control what I eat. More foods will be added soon.