“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 (per 100 grams) Calories Cabbage 45 Carrot 48 Cauliflower 30 Carrot 48 Cauliflower 30
Fruits (per 100 grams) Calories Apple 56 Banana 153 Black Grapes 45 Chickoo 94 Cherries 70
Cereals (per 100 grams) Calories Bajra 360 Maize flour 355 Rice 325 Wheat flour 341
Breads (per slice) Calories Chapati (wheat bread) (medium) 119 White bread 60 Paratha (not stuffed) 280
Desserts (per 100 grams) Calories Biscuits 399 Boondi ladoo 150 Cake (with icing) 302 Cake (without icing) 218 Cookies (butter cookies) 482
Milk and Milk Products (per cup) Calories Buffalo milk 115 Butter (100gms.) 750 Buttermilk 19 Cheese 315 Cow milk 100
Miscellaneous Calories Coconut water (100 ml) 25 Coffee 40 Honey (1 tbsp) 90 Orange juice (100 ml) 47 Sugar (1 tbsp) 48