Chart of calories in food items help you to make healthy diet plan

Well, we all know that weight loss is depend on two points, first how many calories you eat and the second is how many you burn. So first we need to know that how we can calculate calories to eat, I have shared an information on this in my previous article. Now, we want to know which food contain how many calories.

Let's take a look on the below list of some common food:

1 teaspoon (4.2 gm) Sugar - 16 calories

100 gm Pizza, 14" regular crust - 266 calories

1 glass/120ml Baileys Irish Cream - 89 calories

1 std bar / 34g Cadbury's Flake Cake - 180 calories

15g biscuit - 74 calories

67g Danish pastry - 87 calories

45g Corn Flakes, Kelloggs - 167 calories

200g chicken breast - 342 calories

100g chocolate -  530 calories

1 can Regular soda  - 136 calories

19.9 fluid oz Fruit-flavored drink  - 192 calories

1 teaspoon Butter  - 36 calories

2 fluid oz. Beer (regular)  - 155 calories

1 medium size Apple contain around  - 72 calories

100 gm Coconut  - 354 calories

100 gm  Tomatoes  - 18 calories

100 gm blueberries 57 calories

1 medium size around 7" banana 118 g  - 105 calories

1 avocado 201 g  - 322 calories

1 cup milk (non fat) 245 gm  - 83 calories

100 gm yougurt  - 59 calories

1 Chapati (50 g)  - 120 calories

100 gm pulses(split peaces, cooked) pulses  - 118 calories

100 gm Broccoli  - 34 calories

100 gm Cabbage  - 25 calories

100 gm Spinach  - 23 calories

100 gm Beans  - 341 calories

1 medium size Carrot (61 gm)  - 25 calories

This is not a complete list, if you want to count calories of any food, you can take the help of Google.com, search for this  "calories in 'food name'". Google shows you its own information.

Now, how many calories do you need to eat daily, If you are female, age around 28, height 5.3" and your weight is 70 kg/154 lbs and your physical activity is less and if you want to reduce your weight to 110 lbs/50 kg, so you have to take 1,422 calories daily, it may not accurate for you because calories intake is depend on several aspects, check my previous article to calculate calories.

But it is a fact that you have to burn more calories than you take daily. For example if you eat 1422 calories per day then you have to burn approx 2844 calories each day to losing weight.

Here i would like to share a small diet plan:

Breakfasts :

• 2 medium size Apple   - 144 calories
• 500 gm milk (nonfat)  - 170 calories
• 1 medium size around 7" banana - 118 calories

Lunch :

• Pita bread, whole wheat - 266 calories
• 1 cup (245 gm) non fat milk -  83 calories 
• Veggie salad (100 gm greens, 128 g chopped carrots, 180 gm chopped/slice tomatoes, 200 gm cucumber, 1 cup spinach) - 156 calories 

Dinner :

•  184 gm cooked Broccoli - 51.5 calories
• 1 cup 195 gm  cooked brown rice 216 calories

This is 1204.5 calorie diet plan.

In the last, I would like to suggest that you can make your own diet plan of your choice, also mix some healthy foods in your own diet plan.