Know Your Food

“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

     Fruits (per 100 grams)   Calories
      Apple   56
      Banana   153
      Black Grapes   45
      Chickoo   94
      Cherries   70

  • Cereals

      Cereals (per 100 grams)   Calories
      Bajra   360
      Maize flour   355
      Rice   325
      Wheat flour   341

  • Breads

    Breads (per slice)   Calories
      Chapati (wheat bread) (medium)   119
      White bread   60
      Paratha (not stuffed)   280

  • Desserts

      Desserts (per 100 grams)   Calories
      Biscuits   399
      Boondi ladoo   150
      Cake (with icing)   302
      Cake (without icing)   218
      Cookies (butter cookies)   482

  • Milk

    Milk and Milk Products (per cup)   Calories
      Buffalo milk   115
      Butter (100gms.)   750
      Buttermilk   19
      Cheese   315
      Cow milk   100

  • Miscellaneous

    Miscellaneous   Calories
      Coconut water (100 ml)   25
      Coffee   40
      Honey (1 tbsp)   90
      Orange juice (100 ml)   47
      Sugar (1 tbsp)   48