CALORIE COUNTING – NIGERIAN FOODS

I am going to focus on common foods eaten mainly by Nigerians. A chart, designed to help you with your weight loss programme, is provided. You see fro yourself which foods are low in calories and know what choices to make in your journey to good health and body. In no time, you will be able to control what you eat. An average woman needs about 2000 calories, while an average man needs 2500 calories for the body to function effectively. If the body does not consume enough calories, this can result in organ damage, while consuming large quantities of calories causes the excess food to be stored as fat in the body. This eventually results in obesity. Calorie counting guides you on what to eat and what not to eat.

This chart is not exhaustive. It gives you some common foods in columns ranging from 05/10 to 300 calories.

Calories:
05/10: 1 med cucumber; 1 cup spinach [green]; 1 small sachet skimmed milk;, 6 spring onions; 10 sprigs of parsley.
15: 1 egg white; 1 lemon, 1 sweet pepper [red/green].
20: 1 cup cabbage [¼ small cabbage]; 1 cup mushroom; 1 hot chili pepper;, 1 large onion.
25: 5 med garden eggs [egg plant]; 1 large tomato; 1 cup pumpkin leaves [ugu]; 1 .
cup green beans; 1 slice pineapple; 1 pawpaw.
30/35: 1 med carrot; 1 tangerine [35].
40/45: 1 tablespoon sugar [45]; 1 slice water lemon [40].
50/55: 1 tablespoon jam [55]; 1 grapefruit.
60/65: 1 apple, 1 egg yolk, 1 tablespoon honey [65], 1 slice wheat/white bread [65],
1 plain pancake, 1 orange.
70/75: 1 head lettuce; 1 6oz grilled chicken; 1 drumstick [75]; 1 tablespoon margarine spread [70]
80/85: 1 med mango [85]; chicken tomato stew [1 cup 85]; 8 oz non – fat milk [88].
90/95: 1 boiled egg [90]; 1 tablespoon peanut butter [90]; 1 glass grape fruit juice [95]
100/125: 1 banana [105]; 1 tablespoon butter [100]; 3 oz grilled fish [120], 1 piece raw
coconut [100]; 1 oz cornflakes[110]; 1 chicken frankfurters [105]; 1 portion 40 grams, 1 packet instant oats [105]; 2 sardines [130]; 10 potato chips [105]; 8 oz low fat yoghurt [125].
150/160: 1 med sweet potato [160]; 12 fl oz reg. beer [150]; 1 cup black eyed peas [190] cooked [½ cup [95]; 1 cup macaroni/spaghetti [155]; 1 unripe plantain [180], 1 Irish potato [120]; 3oz grilled bacon [165]; 1 piece fruit cake [165]; 1 cup full cream milk [167].
200: 3 oz lean beef [240]; 1 cup white rice [230]; 1 cup brown rice [225]; 3 oz ham [225]; 1 doughnut [235].
300: 3 oz corned beef [340]; 3 oz fried turkey/chicken [300]; 30z sausage [300]; 1 cup potato salad [340].