© OFICSERV® COMPUTER OFFICE SERVICES
You are the visitor to this page since 10th June 2000.
You must bear with me - as it's going to be a long job putting all this into a printable table format. .. starting 9th June 2000. Also, if you take this list and find it useful, please be kind enough to send your money-order payable to OFICSERV - (but please DO NOT put the word OFICSERV on the envelope or it will be returned to you courtesy of Canada Post!) c/o Simpson at PO Box 1, Site 23, Eden Mills, Ontario. NOB 1PO. Canada. I leave it to you, however helpful you find this information and support, to reimburse me for my time (many hours typing) and trouble putting this on line and I thank you for your consideration. It pleases me immensely to be of help to a fellow "counter".
When counting calories, do not think for one moment this
will permit you to avoid sensible eating. For example, a piece of
chocolate may have the same calories as a piece of fish (or whatever)
but will not have the many essential minerals and protein you require.
You will need to follow
a proper food guide. You must not eat prepared foods or highly
processed foods. Many of the nutrients which you require for mental
and physical wellbeing are cooked and strained out of highly processed
and pre-prepared foods. If you have a garden, try to grow your own
fresh vegetables etc.
Your body also needs regular exercise: weight-lifting and
resistance, moderate cardio-vascular training etc. Obviously, the
system has been designed over millions of years to require a certain
amount of movement and opposition. If you don't care for your body, the
bones and muscles will deteriorate, resulting in sagging and eventual
breaking.
Don't forget .. "When they come they'll eat the fat ones first!! That's why they are continually advertising and encouraging breeding and fattening up!!" (This is supposed to be a funny way to tell you to disregard all that fattening junk you see advertised on T.V. and huge restaurant portions .. if you didn't guess).
Food | Calories | |
A | ||
Abalone, 4 oz canned | 90 | |
Almonds | ||
dried 1/2 cup shelled | 425 | |
roasted & salted 1/4 lb. | 711 | |
roasted & salted 10 nuts | 63 | |
roasted & unsalted 10 nuts | 61 | |
roasted & salted 1 T. | 37 | |
Anchovies 4 fillets canned | 28 | |
Anchovy paste 1 oz. | 40 | |
Apple 1 med. fresh | 70 | |
1 large fresh | 117 | |
1 cup slices | 83 | |
1 large baked | 153 | |
Apple brown betty 1/2 cup | 175 | |
Apple juice 8 oz. | 125 | |
Apple Pie, 1/6 of 9" pie | 373 | |
Apple sauce, sweetened with sugar 1/2 cup | 100 | |
Apricots, fresh 3 average | 56 | |
Apricots, sweetened, canned, 4 halves | 105 | |
Apricots, dried 1/2 cup | 195 | |
Apricots, frozen, 1/2 cup sweetened | 128 | |
Apricots, strained, canned 1 oz. | 17 | |
Artichokes | ||
French (2) | 35 | |
Globe (1) | 25 | |
Asparagus, 6 spears, canned | 20 | |
Asparagus, 6 spears, frozen | 20 | |
Asparagus, boiled, drained 6 | 19 | |
Aubergine 1 | 30 | |
Avocados 1/2 average California | 185 | |
1/2 average Florida | 157 | |
B | ||
Bacon 2 slices broiled or fried drained | 63 | |
Bacon Canadian 1 slice broiled or fried drained | 57 | |
Bagel, medium | 125 | |
"Tim Horton's" Bagels, (interpolated - approx) Ask for their complete Nutrition Sheet .. It's educational! | 298 | |
Baked egg custard (4 oz) | 60 | |
Bamboo shoots 1/2 cup raw | 20 | |
Banana 1 large | 120 | |
Banana 1/2 cup fresh slices | 64 | |
Banana Cream Pie 1/6 of 9" pie | 300 | |
Banana Fritter 1 small | 180 | |
Barley 2 T | 98 | |
Barley pearl (1 oz. prepared) | 110 | |
Bass, baked or broiled, 4 oz. | 180 | |
Bean Sprouts, raw, 1/2 cup | 16 | |
Bean Sprouts, raw 1/2 cup soy | 25 | |
Beans, 1/2 cup baked, canned | 160 | |
4 oz. canned barbecue | 124 | |
butter, frozen, 1/2 cup | 313 | |
green, 1/2 cup cooked | 14 | |
green, canned 1 oz. | 6 | |
kidney 1/2 cup cooked | 115 | |
lima 1/2 cup cooked or canned | 80 | |
navypea 1/2 cup cooked | 118 | |
beansoup, home made 1 cup | 260 | |
wax beans 1/2 cup boiled | 16 | |
wax canned 1/2 cup with liquid | 23 | |
wax, frozen 1/2 cup cut | 25 | |
Beans & Frankfurters, canned 4 oz. | 164 | |
Beans & groundbeef, 4 oz. canned | 140 | |
Beef | ||
Beefsteak & Kidney Pudding (8 oz.) | 420 | |
Beefsteak Pie avg. helping | 400 | |
Brisket lean & fat 4 oz braised | 475 | |
Brisket lean only 4 oz braised | 255 | |
Brisket 3 med. slices | 350 | |
chuck 4 oz. lean & fat pot roasted | 487 | |
chuck ground 4 oz. | 315 | |
corned 4 oz. | 288 | |
corned 1/2 cup hash | 145 | |
chuck steak lean and fat 4 oz. broiled | 517 | |
club steak lean 4 oz. broiled | 278 | |
flank steak 4 oz. lean only pot roasted | 223 | |
lean only 3 oz. | 110 | |
round 3 oz. | 197 | |
rump lean and fat roasted 4 oz. | 237 | |
sirloin 4 oz lean broiled | 245 | |
sirloin 4 oz lean & fat broiled | 555 | |
short rib 4 oz | 485 | |
steak club 4 oz | 330 | |
steak filet mignon 4 oz | 400 | |
steak flank 4 oz | 280 | |
steak porterhouse 4 oz | 290 | |
steak rib 4 oz | 315 | |
steak tenderloin 4 oz | 315 | |
stew meat chuck 4 oz | 410 | |
stew meat round 4 oz | 315 | |
tongue, broiled 4 oz | 268 | |
Beef | ||
corned 4 oz med. fat boiled | 425 | |
lean canned, 4 oz | 210 | |
Beef, chipped or dried 4 oz. | 231 | |
pie, frozen 8 oz pie | 436 | |
stew, canned 4 oz | 90 | |
Beer | ||
Mild (1/2 pint) | 130 | |
Pale Ale (1/2 pint) | 150 | |
Strong Ale (1/2 pint) | 210 | |
British Stout Beer (1/2 pint) | 140 | |
Beet greens, boiled 1/2 cup | 20 | |
Beets (aka Beetroot) 1/2 cup boiled & drained | 25 | |
1/2 cup canned w/liquid | 45 | |
1/2 cup canned, drained | 30 | |
Biscuits, 1 medium North American in the UK these are called scones | 130 | |
Biscuits, 1 small | 82 | |
Biscuits (UK type. These are small, thin & crisp. In North America these are called Cookies and are much larger so do not be confused) plain (2) | 120 | |
Biscuits (UK type) Sweet (2) | 150 | |
Blackberries 1/2 cup fresh | 42 | |
1/2 cup canned heavy syrup | 114 | |
1/2 cup juice packed w/liquid | 65 | |
1/2 cup water packed w/liquid | 50 | |
Blancmange (4 oz) (in North America aka vanilla pudding but NA is sweeter and higher in calories so be careful) | 140 | |
Blood pudding or sausage 4 oz | 447 | |
Blintzes, 1 small | 152 | |
Blueberries 1/2 cup fresh | 43 | |
Canned, 1/2 cup w/syrup | 126 | |
Canned, 1/2 cup water packed | 47 | |
Frozen, 1/2 cup sweetened | 90 | |
Frozen, 1/2 cup unsweetened | 40 | |
Bluefish Baked 4 oz. with 2 tsp.butter | 168 | |
broiled, 4 oz. with 2 tsp. butter | 180 | |
Bockwurst, 4 oz. | 300 | |
Bologna, 2 oz. all meat | 150 | |
Bologna, 2 oz. with cereal | 145 | |
Bouillon cube, 1 cube | 5 | |
Boysenberries, canned 1/2 cup w/liquid | 45 | |
Boysenberries, frozen 1/2 cup sweetened | 72 | |
Brains, 4 oz. raw | 150 | |
Braised hearts (4 oz) | 180 | |
Braunschweiger, 4 oz. | 364 | |
Brazil Nuts: | ||
1/4 Lb. shelled | 740 | |
1/2 cup shelled | 458 | |
4 oz. | 100 | |
Bread: | ||
Italian, 1 slice | 56 | |
Protein, 1 slice | 45 | |
Pumpernickel, slice | 74 | |
Raisin, 1 slice | 63 | |
Rye, 1 slice | 55 | |
White, 1 slice | 60 | |
Whole wheat, 1 slice | 55 | |
Bread sticks, 1/2 Lb salted | 871 | |
Breadcrumbs, 1 T dry grated | 25 | |
Broccoli, 2 large spears | 65 | |
boiled, drained cut 1/2 cup | 20 | |
frozen, 1/2 cup chopped | 28 | |
frozen, 2 spears | 55 | |
Brussels Sprouts (5 to 7) | 50 | |
Brown Betty 1/2 cup | 250 | |
Brussel sprouts, 1/2 cup boiled | 25 | |
frozen 1/2 cup | 35 | |
Butter, 1T salted or un | 100 | |
Buttermilk, 8 oz glass | 85 | |
Butternuts 4-5 nuts | 95 |
Rhona Raskin Home Page at http://www.rhona.com.