Analyzing Weight Loss

Calorie Counter

Fat soluble vitamins are vital to healthy weight loss. Fat is not all bad; it is an essential nutrient for the body, acting as an energy source by carrying fat-soluble vitamins needed for proper growth and development. However, too much fat increases the risk of heart disease, obesity and other health problems.

Health professionals encourage people to get at least thirty percent or less of their daily calories from fat. Saturated fat should be ten percent or less. Listed below is a calorie chart that lists some popular foods in order to help you calculate your calorie consumption.

Food Calorie Chart

Foods	Calories
Dairy One slice of cheese Two tbsp cream cheese Mayonnaise (one Tbsp) Sour cream (one Tbsp) Half cup of ice cream Frozen yogurt One large egg Egg white Egg substitute (one quarter cup)	110 100 100 30 260 120 75 15 30
Meats (three ounces) Ground beef Pork chops Hot dog Chicken breast with skin Chicken breast without skin Tuna (canned in water)	245 180 145 170 140 60
Beverages (eight ounces) Vegetable juice Grape juice Club soda Hot cocoa coffee soda (12 ounces) Water	50 150 0 120 5 145 0
Alcoholic beverages Beer (12 ounces) White or Red wine (4 ounces)	145 85
Fruit One medium apple One medium apricot medium pear	80 20 100
Vegetables Broccoli half cup Cooked One large carrot Baked potato (4oz) 10 French fries 1 medium Tomato	20 10 30 125 100 25
Grains one medium bagel two slices of bread one small blueberry muffin French toast two slices One waffle	150 160 160 280 220
Cereals One cup raisin bran Bran flakes	200 100
Pasta Macaroni (one cup) White cooked rice	200 130
Other Popcorn (three cups) Light popcorn 20 potato chips 25 almonds Peanut butter (one Tbsp) Jam (one Tbsp) Butter (one Tbsp) Cooking spray (two seconds) Vegetable oil (one Tbsp)	105 60 150 165 95 50 100 10 120

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