“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