Table of low-calorie foods and ready meals. Learn to count calories and lose weight wisely

The calorie content of the finished dish is usually indicated in the cookbook, however, not always and not everyone has the opportunity to look there. Moreover, when compiling your individual menu, you will have to make several bookmarks. Therefore, it is worth saying what are the general principles for counting calories in a future dish,

During the cooking process, all products are fried or evaporated. Cereals, meat and vegetables change their volume, but their calorie content remains the same:

• Meat, poultry, fish lose moisture during cooking and the volume decreases;
• Vegetables also lose moisture, and with it decrease in volume;
• Cereals and pasta, on the contrary, absorb moisture - their volume increases.

The calorie content remains the same. For example, you decide to cook chicken breast. You took 200 g of meat, 220 kcal in calories, cooked it, but at the end you got only 150 g of the finished product, but its calorie content did not change - 220 kcal.

Similarly, you decided to cook buckwheat. We took 100 g of buckwheat, calorie content 329 kcal, and 200 g of water. The cereal absorbed water, increased in volume, but remained with the same calorie content - 329 kcal. If you took not 200, but 300 g of water, then the volume of porridge would become even larger without changing the calorie content.

That is why, after you have counted raw foods and prepared a dish, you need to weigh it and count it. Or just calculate as a percentage how much you ate. Suppose you have cooked 100 g of buckwheat, but have only eaten a third of it. To do this, you need to divide the calorie content of the finished dish by 3: 329/3 \u003d 109.66 (round up to 110) kcal. In this case, the finished dish can not be counted, since you ate only a third of it. You do not need to recalculate the calorie content of the finished dish that you are going to eat completely. It is enough to count its raw ingredients.

If cooking porridge and cooking meat is easy, then what about complex dishes that are prepared for the whole family? Let's look at simple examples.

Let's say you decide to make cutlets beloved by your household, for this you will need:

• 1 - 86.35 kcal;
• 0.5 kg - 935.0 kcal;
• 100 g - 64.0 kcal;
• 100 g - 242 kcal;
• 20 g - 28.6 kcal;
• 50 g - 20.5 kcal;
• 100 g - 899 kcal.

Total calories: 2275.45 kcal

The total weight of products in raw form: 925 gr.

We calculated the calorie content of the amount of food we needed. To do this, we also used our website. Now you can start cooking the meatballs themselves.

All cutlets will be 2272.45 calories. To find out how many calories are in 1 cutlet, you just need to divide the total calories by the number of cooked cutlets. However, if the size of the cutlets is different, then this method of calculation is not the most suitable.

More precisely, calculate the calorie content and BJU per 100 grams of the finished product. To do this, do not eat cutlets until you have done all the calculations. So, after the cutlets are cooked, see if there is any oil left. If there is oil left, measure its volume with a measuring container (get used to using this container), and subtract the calorie content of the remaining oil from the total.

Let's say you have no oil left at all, the weight of the cutlets is 700 g. Now you need to calculate how many calories are contained in 100 grams of your cutlets. To do this, we will divide the total calories by the weight of all cutlets in finished form.

Let's use the formula:

Calorie content of all raw ingredients / weight of the finished dish = calories in 1 gram of the finished meal

Calorie content of 1 gram x 100 \u003d calorie content of 100 g of the finished dish

It turns out 2275.45 / 700 = 3.25. How many calories are contained in one gram of the finished dish. And in 100 grams of cutlets - 325 kcal. The calculation is ready. Add your product to the colorizer database. Next time you cook, use the same amount of ingredients so you don't have to recount everything. It remains to weigh 1 cutlet and write yourself in.

Then the total volume of the cooked soup is measured, since the water usually boils away during cooking, and then, some people like the soup thicker, while others prefer thinner. The total calorie content of all products is divided by the resulting volume of cooked soup, this figure is then multiplied by 100. So we can calculate the calorie content of 100 ml of the resulting soup.

Calorie content of all raw ingredients / volume of soup = calories in 1 ml of soup

Calorie content 1 ml x 100 \u003d calorie content of 100 ml of soup.

The calorie content of a serving of pasta is calculated according to the bookmark, in other words, there is as much nutrition in ready-made pasta as in raw pasta. The volume changes, not the calorie content of the common dish. But the calorie content of a dish per 100 grams varies.

To find out the calorie content of a serving of a simple meal, divide the number of calories by the part eaten:

Cooked 100 grams of pasta, and ate half.

Pasta calorie / 2 = calorie content of the portion eaten.

If you need to calculate the calorie content of mashed potatoes, take into account the calorie content and weight of potatoes, butter, milk, as well as the weight and volume of products. Let's say you have 0.5 kg of potatoes cooked (this is the weight of the finished one), you added 100 ml of milk, 20 g of butter to it. Thus, the total weight is 620 g.

Now you can look in the tables, and then make the calculation. To do this, you need to divide the total calorie content by the resulting weight, so you will know how many calories are in one gram of mashed potatoes. We multiply the resulting figure by 100 and get the calorie content of a serving of mashed potatoes, equal to 100 grams. It's simple, the main thing is not to forget to write data to if you need to refer to them in the future.

Two mistakes when calculating calories

When calculating the calorie content of dishes, it is very easy to make a mistake. A typical mistake of most people is to focus on the weight of cooked dishes. The calorizer database in the Personal Account contains a huge number of recipes, but you never know exactly what ingredients a particular dish is prepared from. Choosing "porridge with milk", you do not know how much milk the author of the recipe added to it. Choosing a "vegetable salad with butter", you will not even guess what vegetables are in it and how much oil. Similarly, choosing a simple “buckwheat on the water”, you cannot know how much water it was boiled in. The calorie content of these dishes is good if you have a snack somewhere, but do not know how to write down the calorie content in a diary. In this case, you can safely use the calorie content of ready-made dishes.

Always calculate the weight of dry (pasta, cereals, flour) and raw (vegetables, meat, fish) products, and use ready-made dishes only from the base of your own recipes, provided that you take the same amount of ingredients each time for their preparation.

The second error is . For an accurate calculation, you first weigh the raw ingredients and then the finished dish. If you start snacking ahead of time, eat a cutlet or a bowl of soup “for testing” or out of boredom, then you will not be able to accurately calculate its calorie content and risk overeating.

Show willpower, understand that if you have set yourself all these calculations, then you need it. Food will not run away from you, eat later when you cook it. But you will know exactly the calorie content of the dish and your portion.

So, you learned today from our article how to correctly calculate the calorie content of the finished dish. We cited meatballs, soup, pasta, mashed potatoes as examples. We hope you can now easily any dishes!

Content:

What you need to know about calories and how to determine the optimal daily amount of calories and BJU.

The terms caloric content or energy value are increasingly found in conversations, in the press, on the Internet and on TV. We are talking about the amount of energy received daily with food due to the intracellular oxidation of useful elements. It is spent on maintaining the vital activity of the body: cell division and growth, activity, partially excreted or stored in the tissues of the body. At the same time, the calorie content table of finished products becomes the main assistant in matters of figure adjustment (drying, losing weight, weight gain, and so on). There are two units of heat energy measurement: kcal (kilocalories) or kJ (kilojoules), which are always written on the basis of per 100 grams.

It is worth noting a number of nuances when working with full tables of caloric content of products and ready meals:

• The energy value of cereals, flour, coffee, potatoes and everything that requires cooking is prescribed per 100 grams of the original "raw material".
• The calorie content of finished dishes differs from the original “material”, it is adjusted by additional ingredients, the method of processing and storage. It is calculated using special calculators or based on tables.

In addition to calories in dishes and products, it is customary to consider nutritional value in terms of proteins, carbohydrates and fats.

What should you know about calories?

It depends on the method of preparation: steaming, frying, boiling, stewing, drying. Thermal exposure significantly changes the initial indicators of the kilocalorie table, including those indicated on the food packaging of semi-finished products.

It is believed that the body will 4 kcal per gram of protein, 4 kcal from carbohydrates and 9 kcal from fat. Energy production depends on the health of the digestive system. Substances are absorbed and raise the level of glucose in the blood, replenish glycogen stores in the muscles or are sent to the subcutaneous fat. Some elements leave the body altogether. For example, fiber helps to remove excess animal fats.

Calculations based on tables of kcal in products are very approximate. Once upon a time, the French physical chemist M. Berthelot invented a calorimetric bomb - a sealed vessel with a heat-insulating water jacket. The product of a certain mass burned inside heated the water, releasing heat. This is how calories were defined - averaged, actually measuring energy in a vacuum. Existing laboratory methods can only measure the body's response to carbohydrate intake by monitoring blood sugar.

When controlling the diet, at least two tasks are distinguished:

• getting a daily calorie intake;
• combination of nutrients in the required amount.

Calories for muscle gain and weight loss

Calories have become a simple and widely available guideline for creating menus with specific goals. If it takes 9,000 kcal to store a kilogram of fat, then that’s exactly what the energy deficit should be to burn that amount. In this case, more weight can be lost due to the removal of fluid from body tissues.

Refusal of food does not give results: including compensatory mechanisms, the body reacts to hunger with a new replenishment of reserves. The only way:

• tracking nutrients in the menu for the basic needs of the body;
• creating a minimal calorie deficit due to fats and carbohydrates;
• physical activity to increase energy consumption.

An increase in consumption by 450-500 kcal per day is the ability to lose up to 400-500 grams per week. Such weight loss, according to nutritionists, is considered normal. The food calorie table helps to adhere to the above three rules and save the result.

The main difficulty is to determine the optimal daily amount of energy. There is no “magic” number that allows you to lose weight, gain weight or keep fit. A person's needs are assessed based on gender, age, weight, and current activity level.

If you have a table of calories in products at hand, then you should use the popular Harris-Benedict formula and find out the starting point for developing a menu. Despite the "old age" (invented back in 1919 and improved in 1984), it allows you to get a number close to the truth.

• For women: 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) - (4.33 * age, years).
• For men the calculation has a slightly modified form: 88.362 + (13.397 * mass in kg) + (4.799 * height in cm) - (5.677 * age, years).

This technique is relevant for adults. The resulting figure reflects the minimum needs of the body. The more movement in life, the higher they are.

In order to take into account metabolic processes as accurately as possible, it is necessary to take into account the coefficient of physical activity. If a person sits at a computer 10-12 hours a day, then the value is minimal:

• 1,2 - in the absence of activity (sedentary work at the PC and lack of training);
• 1,375 - low activity (light housework, walking);
• 1,55 - moderate activity (walking every day, jogging for 15-20 minutes, homework);
• 1,725 - daily workouts
• 1,9 – training in professional sports or hard physical labor.

With total numbers and a table of ready-made meals by calories, losing weight or maintaining weight is not something unrealistic. For a complete picture, let's analyze the calorie content of popular food groups.

Menu calculation data

Detailed information about the energy value can be found on the Internet. The tables of calorie content of dishes show the layout of cooked delicacies, so there is no need to make complex calculations.

Consider the calorie content of food that is included in the diet of most people:

1. Salads. The energy value depends on the components and the dressings used. It is recommended to focus on recipes with a minimum level of fat:
   • salad with tomatoes, cucumbers and peppers - 22 kcal;
   • salad with tomatoes and cucumbers (with vegetable oil) - 90;
   • salad with tomatoes and cucumbers (with sour cream) - 58;
   • sauerkraut - 27,4;
   • fresh cabbage with apples - 33;
   • tomatoes with garlic 71;
   • herring under a fur coat - 208;
   • mimosa - 292;
   • caesar - 301.
2. Soups have a wide range of ingredients, but the calorie content of the products used is already taken into account in the table. A broth with a minimum fat content is obtained from lean poultry. It is enough to add pasta, cereals or fry in oil, and the indicator will change:
   • chicken broth - 21 kcal per 100 gr;
   • vegetable broth - 12;
   • bean soup - 66;
   • pea soup - 54;
   • mushroom soup with potatoes 72,7;
   • canned fish soup 52,3;
   • borscht with pork 133;
   • borscht with chicken 128.
3. Second meals of protein are important for maintaining health and satiety:
   • pork goulash - 238;
   • turkey steam cutlets 139;
   • steamed chicken cutlets 127,5;
   • steamed fish cutlets 87;
   • pork chop - 249;
   • chicken chop - 187;
   • grilled chicken - 180;
   • fried potatoes with mushrooms 122;

   

4. Porridge and side dishes. Cereals contain more calories, are sources of vitamin B, beneficial trace elements and fiber, therefore they remain full longer compared to potatoes:
   • buckwheat in milk 209;
   • buckwheat porridge on the water - 111;
   • oatmeal with milk 194;
   • oatmeal on the water 95,7;
   • corn porridge on the water - 109,6;
   • rice with milk 214;
   • boiled barley - 118;
   • boiled beans - 122;
   • boiled potatoes - 83,4;
   • fried potatoes - 199;
   • braised cabbage - 99.
5. Flour products contain a lot of simple carbohydrates and calories:
   • cream biscuits - 398;
   • drying - 341;
   • rye bread made from wholemeal flour - 190;
   • rye bread made from wholemeal flour - 181;
   • wheat bread - 231.
6. Fruits and berries are the main vitaminizers of the diet:
   • quince - 30;
   • avocado - 223;
   • oranges - 40;
   • bananas - 89;
   • cherry - 63;
   • strawberries - 34;
   • cranberry - 35;
   • dogwood - 41;
   • raspberries - 42;
   • plums - 43.
7. Vegetables, as sources of fiber, make the menu complete:
   • green peas - 75;
   • zucchini - 27;
   • watermelon - 38;
   • White cabbage - 28 (Brussels - 25 );
   • melon - 35;
   • onion and green - 43;
   • cauliflower - 28;
   • carrot - 33 and so on.

1. Nastya :
   
2. Denis S. :
   

   Thank you very much for the food calorie tables, I will also support Nastya - it would be great to add the ability to download them in Word or PDF format.

3. Julia :
   

   What a useful board. I didn’t know that corn flakes were so high in calories, but I eat them every day and wonder why those extra pounds don’t go away. Now I'm rethinking my diet. I'll remove some food.

4. Pauline :
   

   It must be like everything in detail. It's strange that I've never seen anything like it before. But it is very convenient, especially for those people who monitor their health and their weight. I'll probably bookmark it too.

5. Alina :
   

   What a great and detailed board! I want to print it out and hang it in the kitchen, because sometimes I want to eat something forbidden, but at least I’ll know how many calories there are and think twice if there is.

6. Dina :
   

   Tell me, in the morning I eat oatmeal with milk, nuts and dried fruits, while I want to lose weight ... I stick to a diet. Can I replace my breakfast with something else, as I understand it, based on the table, is it high-calorie enough?

7. Julia :
   

   And how do I know that your calorie table is correct? For example, I have slightly different data on the number of calories in products, and I took my table from the site, where they also said that they had the most correct table, and that many people lost weight using it. So who to believe? Or should I try, first that one, and then yours, or vice versa?

8. Valeria :
   

   For some reason, I always thought that mayonnaise is much more high-calorie. A competent table, now it has become easier to control the diet. I immediately found my mistakes, I will take them into account for the future. And I will not give up my favorite bananas, you can afford one a day!

9. Olya :
   

   I followed the calorie content only for the first 3 days of the diet, then I stopped, because it was already clear how many calories were in my breakfast, lunch or dinner. Moreover, there are a lot of applications that all calculate themselves.

10. Sonya :
    

    I often look at such tables, naturally, the number of calories is approximate, not exact, but at least I know that I ate a little and my lunch or dinner did not affect my figure.

11. Dasha :
    

    Sometimes it’s just interesting how many calories are contained in a particular product. During the diet period, that table generally needs to be printed out and hung on your refrigerator, highlighting the most high-calorie foods.

12. Sasha :
    

    Knowing the calorie content of foods is necessary, especially if you are trying to monitor your figure. You need to at least approximately understand what part of the daily allowance you ate.

13. Rita :
    

    Once again I’m going on a diet and this time everything will be serious, I downloaded and printed calorie tables, hung them on the refrigerator and I’ll count calories, once again I’m convinced that diets don’t work, only counting calories, with their deficit, fat begins to melt .

14. Eve :
    

    For convenience, I advise everyone to download the calorie counting application. There are a huge number of them. No need to keep everything in your head, carry a cheat sheet with you. You bring in groceries, such as lunch, and you're done.

15. Christina :
    

    Thank you for such high-quality and detailed tables, now it will be very easy for me to calculate the right diet in order to effectively start reducing my excess weight!

16. Maria :
    

    And I was surprised that there are no carbohydrates in meat, in fish too. And what a fat caviar!!! You should not get carried away for sure, it’s also salty - it can retain water. With such a useful table, I learn a lot about products.

17. Anna :
    

    I didn’t know before that counting calories is so important for weight loss. I thought you should go on a diet and try to starve. And the greater effect is just with proper nutrition - this plate is now to help me.

18. Angelica :
    

    From my own experience, I’ll say that losing weight should begin with studying the calorie content tables of foods, and even better, print it out and put it on the refrigerator. It sometimes seems to us that there are few calories in the product, we eat without measure, as a result, all this is deposited in fat, since I began to count calories, the weight went down and all this without diets, I just eat in moderation observing the recommended calorie intake.

Calorie is a unit of energy consumption and energy consumption by the body. A calorie is a certain unit of fuel for the body, which is necessary for normal life, heat production, food processing and other activities. Today we will touch on the topic of why it is so important and how to correctly calculate calories when losing weight.

The main thing in the article

Why is it important to count calories for weight loss?

In order for the weight to start to go away, you need to create a small one. It is a small deficit, because with a large weight loss, health problems can arise, in particular with the heart. The skin will sag, as collagen does not have time to develop and tighten the dermis.

There is another formula that takes into account physical activity:

How to count calories according to the table of ready meals?

• Mono-diets are most dangerous because their list of products is limited, and therefore the chance to break loose increases. More effective nutrition is balanced, when healthy and wholesome foods predominate in the diet, less empty ones are consumed that do not carry any benefit, but momentarily satisfy the feeling of hunger: cake, ice cream, cakes, buns, sweets and other sweet ingredients.
• It is very important to compose your diet so that its calorie content corresponds to what you calculated for yourself. To do this is very simple, you need to look at the table and find your product.
• One more rule about the distribution of fuel by time of day should be taken into account. In the morning you should eat at least 1/4 of the total amount of calculated calories, at lunch - 1/3, and dinner should not be heavy, its calorie content is approximately equal to 15% of the total calculated amount.
• If only products are presented in the table, then they need to be added to each other, and then calculate the total amount of calories per dish. It should be noted that the table shows values ​​per 100 g of the product. Therefore, if you have less, then you need to take this into account and calculate according to the weight of your product.

Calorie table of ready meals per 100 grams

Below we invite you to take a look at the tables that calculate the calories, proteins, fats and carbohydrates of different dishes per 100 grams of product. It is important to consider that if you add dressings to a salad or oil, then the calorie content will increase. The same applies to cereals and side dishes - 10 grams of butter doubles the calorie content.

First course calorie table

As can be seen from the table, the lowest calorie content falls on the first courses, consisting of dietary meat and vegetables. Calorie content may increase depending on the composition of the dressing and in general its availability.

Reception of first courses usually takes place at lunchtime. It is during this period of time that you need to get enough of a large amount of proteins, carbohydrates and fats.

porridge calorie table

Porridge in the classic version is consumed in the morning, often for breakfast. Breakfast should consist of a large amount of slow carbohydrates so that your body is saturated with energy throughout the day. Also, do not forget about proteins and fats.

Note that the calorie calculation is based on the addition of butter, sugar, and other sweeteners.

Side dish calorie table

The side dish is usually added to meat or fish as complex carbohydrates so that the body has enough energy for the rest of the day.

Please note that added sauces and dressings will increase the total number of calories.

Calorie table of ready-made meat dishes

Based on the presented table, it can be seen that fried foods contain not only a lot of fat, but also a high total amount of calories per 100 grams of food. The lighter the food is cooked, the fewer calories it contains and the more beneficial it is for the body.

Calorie table of poultry dishes

Poultry, in comparison with other types of meat, is the least high-calorie, and some of its varieties are dietary. Based on the table, it can be seen that turkey meat contains many times less calories than pork or chicken meat.

Calorie table of fish dishes

Fish is not only a source of phosphorus, but also the main competitor of meat in terms of protein content. And the minimum calorie content makes dishes more in demand for women who want to acquire a slim figure.

salad calorie table

Vegetables are necessary for the body to process other food. They are an indispensable source of fiber, which is involved in the processes of digestion. And the fewer components in the salad, the more dietary its composition.

Second course calorie table

Calorie table for sauces and dressings

Calorie desserts in the table

As can be seen from the table, sweets and all kinds of desserts have a high calorie content, as well as a lot of carbohydrates. But these carbohydrates are simple, they are quickly absorbed into the blood and processed by the body. Consequently, you quickly become satiated, but after a while you become hungry. Such dishes should be reduced, firstly, because they do not bring any benefit to the body. And secondly, you can’t get enough of them, there will always be few of them.

Calorie table of flour and bakery products

Bakery products have an average calorie content. But keep in mind that some products are made from processed wheat varieties, while others are made from durum cereals. If you want to switch to a proper and balanced diet, then it is better to give preference to products made from rye, buckwheat, oatmeal.

Calorie drinks in the table

As can be seen from the table, during the diet, and indeed, it is better to drink tea or juice. The additional sweet ingredients bring not only a pleasant taste, but also a significant weight to calories.

Complete table of caloric content of ready meals free download

Presented here complete table of calorie content of ready meals, you can download it and use it when calculating your KBJU.

McDonald's calorie content of dishes: table

McDonald's has a handy calorie counting system. This is convenient because choosing certain products, you will always know how much you ate. But as you can see from the table, the food in the institution is very high in calories.

Burger King food calorie table

The fast food restaurant chain has high-calorie food, as its composition mainly includes baked goods with meat. But do not get carried away with fast food, because it will not affect the body in the best way.

Diet and calculation of caloric content of products according to Bormental

• Excess weight often comes from overeating. Stress, depression, or vice versa a good mood - all this is fixed by a good portion of food. And no matter what, the main thing is to seize the pain, and it will become good - this is what most people think. But for the body this is an unbearable burden, it deposits unnecessary components in the form of fat, which, with frequent abuse, becomes very large.
• The Bormental diet is based on reducing calories to 1200 per day. But it should be borne in mind that this calculation was made for people with a sedentary lifestyle. If you lead an active rhythm of life, the calorie content should be increased by about 500 kcal.
• The essence of the diet is that there are no restrictions, as such. You can afford to eat whatever you want. But the main thing is to keep within 1200 kcal. You also need to keep a food diary in which you will enter all the foods consumed per day.

Calorie table of ready meals according to Bormental

• If you have chosen Bormental nutrition, then you must definitely use the calorie table.
• The specialists of the Bormenthal Center recommend drinking a glass of warm tea after each meal so that the feeling of satiety lasts longer.
• Reduce foods high in fat.
• Increase the amount of building material - protein in the diet.
• Include more vegetables in each meal, and if possible, replace sweets with fruits.
• Meals should be divided into 6-8 meals, three of which are main, and the rest are snacks.
• It is better to get rid of bad habits, without them not only the body will look better, but also the skin, and hair, and your mood.

Counting calories for weight loss: video

WHAT IS PROPER NUTRITION AND WHY YOU NEED TO KNOW THE CALORIE OF FOODS

In the previous article, we told you about how to do exercises at home to lose weight in the abdomen, improve the shape of the legs and the elasticity of the buttocks. In addition to physical activity to get rid of excess weight, we need to correctly compose a diet with an optimal calorie content in dishes. To start eating right and lose weight, you will need a kitchen scale. You can't get by without them. If you don’t have scales yet, we advise you to purchase them so as not to track “by eye” the number of calories of food consumed (both fresh and dishes prepared from them). Give preference to electronic ones so that you can more accurately find out the weight of ready meals and fresh products. Before buying scales in a store, you need to check them for errors. Two or three grams is more or less acceptable.

You definitely need to familiarize yourself with the table of calorie content of ready-made meals and products per 100 grams in order to be able to calculate the number of calories you consume during the day.

You can supplement the data with the calorie content of other foods in your diet if they are not listed in the calorie table. Below are lists of ready meals with calorie content per 100 gr. : side dishes, salads, first and second courses, boiled cereals and cereals, cooked fish, poultry dishes, meat and minced meat, sushi and rolls.

TABLES OF CALORIES OF PRODUCTS AND READY DISHES PER 100 GRAMS:

CLICK .

You will also need a food diary. It can be replaced with a convenient calorie counting program. In the diary, you need to record everything that you ate during the day, indicating the amount and time of eating.

Consider the number of calories in different food categories to create a menu for your diet:

Low calorie content (40-100 kcal) In dairy products: milk, low-fat cottage cheese, kefir, low-fat cottage cheese. In fish: flounder, cod, zander, carp, pike, pollock. In berries and fruits.

Moderate calorie content (100-300 kcal) in bold cottage cheese; in lean beef and lamb, in rabbit, chicken and eggs.

High and very high calorie content (300-900 kcal and above, and these are approximate figures) in butter and vegetable oil, fatty pork, in any nuts, in halva and chocolate, in cakes with fatty creams and similar sweets; in cream and heavy cream.

Do not forget that when cooking products, they are boiled and fried. At the same time, the weight of the products decreases, and the calorie content increases. How boiled and fried products:

- meat (beef, lamb, pork) - by 40%;

Poultry meat - by 30%;

Rabbit meat - by 25%;

Fish - by 20%;

Liver (beef, pork, lamb) - by 30%;

Heart (beef, pork, lamb) - by 45%.

HOW THE CALORIE CONTENT OF FOOD INCREASES AFTER COOKING DISHES FROM THEM

About twenty percent of the oil in which you fry the dish will be absorbed into the food. The rest of the oil in different parts burns, evaporates or remains unchanged.

For example, take a small piece of chicken - two hundred grams. For its preparation, we need thirty grams of sunflower oil. Twenty percent of thirty grams of butter is six grams. Based on this, we add the calories of six grams of butter to the calories of chicken meat.

1) 200 grams of chicken fillet: 116 kcal x 2 = 232 kcal;

2) 6 grams of vegetable oil: 900 kcal: 0.06 = 54 kcal;

3) 232 + 54 = 286 kcal

Let's calculate how many calories are in borscht.

Beef meat on the bone: 400 grams (110 kcal x 4 = 440 kcal);

White cabbage: 400 grams (27 kcal x 4 = 108 kcal);

Potatoes: 400 grams (80 kcal x 4 = 240 kcal);

Onions: 300 grams (41 kcal x 3 = 123 kcal);

Carrots: 150 grams (37 kcal x 1.5 = 56 kcal);

Bulgarian pepper: 150 grams (27 kcal x 1.5 = 41 kcal);

Tomatoes: 150 grams (23 kcal x 1.5 = 35 kcal);

Tomato paste: 50 grams (99 kcal x 0.5 = 50 kcal);

Vegetable oil: 60 grams (900 kcal x 0.51 = 459 kcal).

If we add up all the calories in the products for making borscht, we get 1630 kcal.

Then we will cook the borscht and weigh how much borscht we got (without the weight of the pan). This is approximately 3650 grams.

3650 grams of borscht = 1630 kcal

100 grams of borscht \u003d x kcal

100 x 1630: 3650 = 45 kcal

if we assume that your serving of borscht is 250 grams, then you can calculate: 45 kcal x 2.5 = 113 kcal

CALORIE BOILED EGG

Hard-boiled eggs do not lose their beneficial properties. The longer you cook an egg, the longer it will take to digest in your stomach.

How to boil eggs properly.

Pour boiling water into a small saucepan. Take a spoon and quickly but gently lower all the eggs into the water. Make sure that the water exceeds the eggs by one centimeter. Then you need to turn on the timer and boil the eggs for exactly a minute. Remove the saucepan from the heat and cover with a lid. Set the timer again and boil the eggs for seven minutes. The protein will turn out completely cooked, and the yolk is more dense.

boiled egg

Kcal - 160

Fats - 11.6

Proteins - 12.9

Carbohydrates - 0.8

FRIED EGG CALORIES (HOW CALORIES IN AN EGG OR OMELET)

We heat the oil in a frying pan, knock out the eggs there, without damaging the yolks. Fry the eggs on the stove for one to two minutes. Then put the pan in a hot oven for three to four minutes. Watch out, as soon as the protein has become white on top, you can serve the scrambled eggs directly in the pan, or on a heated plate.

The calorie content of a fried egg is quite high - 358 kcal.

In terms of nutritional value, scrambled eggs are superior to boiled eggs. But it is important to consider that fifty kcal of the figure indicated above is contained in the protein.

The highest calorie content is in dried porcini mushrooms - 210 kcal and in salted mushrooms - 201 kcal. Then, in descending order, pickled mushrooms can be called, then fried. Freshly cooked boiled mushrooms have the lowest percentage of calories - they lose their value during processing.

If you take a mushroom like champignon, it can be used in various diets. It contains about ninety percent water, carbohydrates, proteins, minerals, organic acids, many vitamins and minerals: phosphorus, iron, zinc and potassium. All these substances are very useful for our immune system, are well absorbed and contribute to weight loss. The phosphorus content in mushrooms is no less than in fish. And their calorie content does not exceed 27.4 kcal. Mushrooms can be used in salt-free diets, as they have a very low sodium content.

Champignon:

Kcal - 27

Fats - 1.0

Proteins - 4.3

Carbohydrates - 1.0

VINAIGRETE - A HEALTHY AND NUTRITIONAL DISH

Vinaigrette is considered one of the healthiest salads. It consists mainly of red vegetables: beets and carrots.

Carrots are a healthy root vegetable that contains carotene and has a beneficial effect on vision and blood. With frequent use of vinaigrette, the body begins to renew the blood. It is saturated with useful trace elements, which may not be enough in our body.

One of the obligatory ingredients of the vinaigrette is pickled or pickled cucumbers. They are also very useful to eat every day. The vinaigrette recipe is extremely simple. For vinaigrette you will need potatoes, beets, carrots. They need to be boiled first. After cooling, cut the vegetables into small cubes, add pickled or pickled cucumbers, sour or fresh cabbage and season the salad with fragrant vegetable oil. If desired, boiled beans or green peas can be added to the vinaigrette.

The vinaigrette:

Kcal - 122,

Proteins - 1.4

Carbohydrates - 6.6

PEPPER IS A GREAT DIETARY PRODUCT

Pepper is rich in vitamins, which have antihistamine properties, which greatly facilitates breathing. Pepper has a high content of carotene and vitamins B1 and B2. The composition of pepper includes sugars, nitrogenous substances and essential oil. Pepper has an impressive content of minerals: phosphorus, calcium, sodium, potassium, chlorine, sulfur and silicon.

Kcal - 27,

Fats - 0.0

Proteins - 1.3

Carbohydrates - 5.7

HOMEMADE MAYONNAISE - USEFUL PROPERTIES AND CALORIES

A great alternative to store-bought mayonnaise is homemade mayonnaise - it will contain fewer calories, less harmful ingredients, and the taste will be excellent. There are no preservatives in it, which means it is healthier. Its cost is much lower. Plus, you can add various spices to it according to your taste.

Making mayonnaise at home is quite simple, and most importantly, it does not take much time.

To prepare it, you will need vegetable oil, water, milk powder, egg powder, sugar, salt, dry mustard and vinegar. Its fat content will be sixty-seven percent.

Mayonnaise homemade:

Kcal - 624,

Proteins - 3.1

Carbohydrates - 2.6

MELON - USEFUL AND NUTRITIONAL PRODUCT FOR DIETARY FOOD

Melon is a healthy product that is rich in vitamins and minerals. The content of iron in melon is almost twenty times higher than in milk. Melon pulp contains potassium, chlorine, sodium and calcium. Melon is very useful for anemia, exhaustion, for some diseases of the cardiovascular system, as well as for atherosclerosis. It is able to enhance the effect of the antibiotic, while making it less toxic.

Melon contains a huge amount of various enzymes. It is perfectly absorbed by our intestines and helps it to function normally. Melon promotes weight loss. With disorders of the digestive system, this is an indispensable medicine.

Melon:

Kcal - 33

Fats - 0.3

Proteins - 0.6

Carbohydrates - 7.4

If you have just started compiling your diet menu and want to know how many calories are in certain dishes (food), ask questions in the comments below. There you can also share tips, your experience in losing weight, which diet helped you lose those extra pounds.