Calories
The main reason people become overweight is that we eat too many
calories - if we have more calories in our body than we burn up every
day (a positive calorie balance), they are stored by the body in the
form of fat.
All the fun might be in the flavour, but food is simply fuel for the
body; the calories in food provide energy for you to do stuff – that’s
it.
One way to prevent a positive calorie balance is to regulate the number
of calories we eat. Typically, the average person needs around 2,000
calories per day - although it is very easy to eat too many, or to have
enough calories but not enough nutrients. In order to gain sufficient
levels of vitamins and minerals, without having a positive calorie
balance, we need to maintain a balanced diet.
If we want to lose weight, we must maintain a negative calorie
balance - allowing the body to use up stored fat reserves. If we eat 250
fewer calories every day, and use up 250 more than usual through
exercise, this would create a weekly deficit of 3,500 calories: the
equivalent of 1 pound weight loss per week. To give you some idea of how
to burn up 250 extra calories per day, take a look at the activities
listed further down the page.
As for how to cut down your calorie intake, take a look at the figures
below. They show the calorific content for a range of food types, and
will give you some idea of the food you may need to cut down on if you
are to achieve weight loss and weight control.
We have also given an indication of fat levels, but don't think that you
should avoid it at all costs! Fat is a vital part of a healthy diet - it
is the type of fat that you should be aware of. Saturated fats are hard
to digest and eaten in excess lead to the clogging of arteries - raising
blood pressure and creating potential heart problems. For example butter
is 65% saturated fat, compared to 15% in the case of olive oil, and 10%
in sunflower oil.
CALORIES IN FOOD
| Dairy Products | Calories | Fat |
|
Cheddar Cheese (1oz)
|
115
|
9.5g
|
|
Eggs (each)
|
75
|
5g
|
|
Yoghurt (low fat)
|
60
|
1g
|
|
Whipped Cream
|
50
|
5.5g
|
| Meat & Fish | Calories | Fat |
|
Roast Chicken (1/4 lb)
|
170
|
3g
|
|
Bacon (1 rasher)
|
50
|
4.5g
|
|
Sirloin Steak (1/4 lb)
|
440
|
36g
|
|
Ham (1/4lb)
|
330
|
25g
|
|
Haddock (1/4lb)
|
180
|
4g
|
|
Tinned Tuna (1/4lb)
|
140
|
4g
|
| Vegtables | Calories | Fat |
|
Carrots (each)
|
20
|
0.1g
|
|
Potatoes (1 baked)
|
90
|
0.2g
|
|
Tomatoes (each)
|
25
|
0.2g
|
|
Green Peppers
|
24
|
0.1g
|
| Fruit | Calories | Fat |
|
Apples (each)
|
75
|
0.8g
|
|
Bananas (each)
|
95
|
0g
|
|
Oranges (each)
|
70
|
0.3g
|
|
Strawberries (10)
|
35
|
0.5g
|
| Drinks | Calories | Fat |
|
Beer (1 pint)
|
200
|
0g
|
|
Whiskey (1 shot)
|
100
|
0g
|
|
Wine (1 glass)
|
130
|
0g
|
|
Tea (1 cup)
|
1
|
0g
|
| Miscellaneous | Calories | Fat |
|
Mars Bar
|
230
|
12g
|
|
Bread (white, 1 slice)
|
60
|
1g
|
|
Avocado (each)
|
380
|
36g
|
|
Butter (1 teaspoon)
|
35
|
4g
|
|
Olive Oil (1 tbsp)
|
125
|
12g
|
|
Roasted Peanuts (1 pack)
|
250
|
21g
|
CALORIES USED DURING EXERCISE
| Activity | Calories Used Per Hour |
|
Sleeping
|
70
|
|
Ironing
|
250
|
|
Golf
|
300
|
|
Gardening
|
330
|
|
Walking
|
360
|
|
Walking Uphill
|
600
|
|
Tennis
|
600
|
|
Football
|
600
|
|
Running (12 min p/mile)
|
600
|
|
Running (8 min p/mile)
|
900
|
|
Running (6 min p/mile)
|
1200
|
^ Top
