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How Many Calories Do You Need?

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How Many Calories Do You Need?

Foods With High Calories And Low Calories
By Dr. Willie T. Ong



Calories are a basic unit of energy found in foods. When we eat these foods, we gain the energy for the body’s functions. The amount of calories a person needs depends on the gender, age, and physical activity.









Why are calories
important? If you eat too much calories, then you can become overweight
and increase your risk for heart disease, diabetes and some cancers. If
you eat too few calories, then you can lose weight and become
malnourished. Hence, you should opt for just the right amount of
calories for your daily energy needs.

On the average, an adult person needs around 2,000 calories.

Despite the trends in fad diets that do not restrict calories, the
time-tested method of counting calories for weight loss is more
effective. You should also eat a balanced diet and avoid risky diets
such as those with high protein and high fat content.

There
are high calorie foods that are unhealthy and should be limited or
avoided. While some high calorie foods are healthy and actually
recommended for those who want to gain weight. Let us check these out.

Five high calorie foods to avoid or limit:
1. Animal fats - The fats in beef and pork meat are high in saturated fats and cholesterol. They are also high in calories.
2. Salad dressings - Eating vegetables is healthy but the problem lies in the dressings used.

The amount of calories in these dressings depends on the amount of oil
and sugar used to make them. French dressing has 631 calories per 100
grams or 88 calories per tablespoon. Also high in calories are Caesar’s
dressing, Ranch sauce, and Thousand Island Mayonnaise Dressings. Try low
calorie salad dressings made with vinegar or herbs instead.
3. Junk
foods, candies and sweets – In a candy bar, you can see all sizes and
shapes of candies. On the average, these candies will pack 500 calories
per 100 gram serving. Some snack chips with extra cheese can have as
much as 1,000 calories per bag. This will amount to half of your daily
requirement already.
4. Fried foods in general – French fries and
onion rings have 350 to 400 calories per 100 grams serving. That is
equivalent to eating one and a half cup of rice already. Fried foods
contain more calories because of the added oils. Try steamed, baked or
broiled dishes instead.
5. Processed meats like sausage, salami,
bacon and hot dog – These meat products are high in animal fats. Some
even contain internal organs which are high in bad cholesterol. The
typical sausage has 450 calories per 100 gram serving.

Four Healthy High Calorie Foods:

1. Nuts and seeds - Nuts are packed with vitamins, minerals, and good
fats. Nuts are excellent snacks. Just eat an ounce per snack and choose
the unsalted ones. Nuts contain around 200 calories per ounce or 30 gram
serving.
2. Peanut butter – For those who want to gain weight,
peanut butter is a nutritious food. In developing countries,
malnourished children are given peanut butter so they will gain weight.
Each tablespoon contains 94 calories.
3. Dark chocolate - Dark
chocolate contains flavonoids and anti-oxidants, which is good for the
heart. A 30 gram serving of chocolate already has 145 calories. Just eat
a small portion.
4. Cheese – Cheese is a good source of protein
and calcium. A 100 gram cheese serving contain up to 300 to 400
calories. You can eat these foods in moderation.

Calories In Common Foods:

To give you an idea of the calorie content of common foods, here are
some examples taken from the U.S. Department of Agriculture National
Nutrient Database.

1. Apple, medium size: 72 calories
2. Banana, medium size: 105 calories
3. Beer (regular, 12 ounces): 153 calories
4. Bread (2 slices, wheat or white): 132 calories
5. Butter (salted, 1 tablespoon): 102 calories
6. Carrots (raw, 1 cup): 52 calories
7. Chicken breast (roasted without skin, 3 ounces): 142 calories
8. Soft drinks (12 ounces): 136 calories
9. Egg (large, scrambled): 102 calories
10. Ice cream (vanilla, 4 ounces): 145 calories
11. Doughnut with filling: 289 calories
12. Milk (8 ounces): 122 calories
13. Nuts (1 ounce): 168 calories
14. Oatmeal plain (1 cup): 147 calories
15. Orange juice (8 ounces): 112 calories
16. Peanut butter (creamy, 2 tablespoons): 180 calories
17. Pizza (pepperoni, one slice): 298 calories
18. Pork chop (3 ounces): 221 calories
19. Potato, medium (baked): 161 calories
20. Potato chips (plain, salted, 1 ounce): 155 calories
21. Raisins (1.5 ounces): 130 calories
22. Thousand Island salad dressing (2 tablespoons): 118 calories
23. Red wine (5 ounces): 123 calories
24. Rice (1 cup): 205 calories
25. Shrimp (3 ounces): 84 calories
26. Spaghetti (1 cup): 221 calories
27. Tuna (light and canned, 3 ounces): 100 calories

Some Advice On Calories:

First, make sure you choose the right kind of calories. Reduce your
calorie intake from sweets, candies, desserts, pastries, junk foods,
soft drinks, and alcoholic drinks. Decrease your intake of packed
sweetened fruit juices, too. On the other hand, fresh fruits and
vegetables are healthier and have fewer calories.

Second, take
note of the portion size. Even a high calorie food may be eaten as long
as it’s just a small portion. However, even healthy foods, like fruits,
when eaten excessively can bring about weight gain.
Hence, use common sense and choose your calories, too. Stay healthy everyone.

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