Calorie Counting

(Article written for City Fitness - January's national newsletter).

Food.  We eat to live, and it may appear that simple for some, but the reality is that food (much like almost everything else on God’s favourite planet) is whatever we choose it to be.  It can make us stronger, fatter, happier, or any of these as their polar opposite.  In short – Food is a manifestation of your goals and dreams.

I once read somewhere that 90% of people didn't read the labels on food packaging - I thought this was complete rubbish…and then realised I was in the 90%.  Ever since I've been in the 10% who do.  It is both eye opening and empowering to know what you're about to eat has 100 calories (a slice of bread), 250 calories (59 grams of Tasty cheese), or 650 calories (263 grams of roast pork).

This update is for the people out there who are interested in knowing about the calorie intake of their food.  If you are not, then stop reading now.  Seriously.  Otherwise this will be a bit preachy…

First of all - 'What is a calorie??'. 

A calories (in layman’s terms) is the amount of energy it takes to increase a gram of water by one degree.  That is the “What” in a very unhelpful way.  What is a calorie??  Really.  It’s simply a unit of energy – Too much and you put weight on, and too little and you lose weight.  The game is a simple one, and if you learn the rules you’ll have a better chance of winning.

How Much You Need??

We all require differing amounts of calories.  The amount required is determined by many factors, including gender, age, and the level of activity we engage in.  The below charts will assist in determining how much food you may require.  (The calories are based on a 'very active' level of exercise).

Women

Height (cm)    Age 15-22      Age 23-50      Age 51-65

142              1881             1786             1690

150              2081             1986             1890

158              2281             2186             2090

166              2481             2386             2290

174              2611             2586             2490

182              2881             2786             2690

Men

Height (cm)    Age 15-22      Age 23-50      Age 51-65

162              2845             1736             2250

170              3045             1936             2450

178              3245             2136             2650

186              3445             2336             2850

194              3645             2536             3050

202              3845             2736             3250

The Foods(!!)

Below are a number of food categories, with comparisons made where applicable as to what you may be better off eating.  Remember, we are only talking calories, but this is pretty eye opening for many examples…

Drinks

:(  MacDonald’s 'Chocolate Shake' - 376 calories (medium sized).

:)  'Long Black' coffee - .5 calories (medium sized).

Bread

:(  Mackenzie High Country 'Original White' - 164 calories (per slice).

:(  Tip Top 'Spicy Fruit' muffins - 176 calories (each).

:(  Burgen 'Ancient Grain and Seeds' - 144 calories (per slice).

:)  Molenberg 'Original Swiss' - 70 calories (per slice).

Confectionary

:(  Cadbury 'Moro Gold' - 303 calories (per bar).

:(  Whittakers 'Hazelnut' chocolate - 292 calories (50 grams).

:(  Arnotts 'Royals' biscuit - 189 calories (each).

:(  Cookie Time 'Chocolate Chunk' Afghan cookie - 494 calories (each).

Dairy

:(  Butter - 721 calories (100 grams).

:)  Flora Proactive 'Ultralight' - 210 calories (100 grams).

:(  Mainland 'Tasty' cheese - 424 calories (100 grams).

:)  'Light' creamed cheese - 240 calories (100 grams).

Milk

:(  Wave 'Chocolate Milk' - 201 calories (250 mls).

:)  Anchor 'Super Trim' - 90 calories (250 mls).

Yoghurt

:(  Mammoth 'Apple Pie and Cinnamon' - 162 calories (100 grams).

:)  Fresh and Fruity 'Lite Mango Passion Punch' - 42 calories (100 grams).

Eggs

:(  Fried - 119 calories (each).

:)  Boiled - 78 calories (each).

Takeaways

:(  Pork Vindaloo curry - 620 calories (per serve).

:(  Beef nachos - 569 calories (per serve).

:(  Mussaman curry - 676 calories (1 cup).

:(  Burger 'King Double Whopper' - 899 calories (each).

:(  McDonalds 'Double Quarter Pounder - 788 calories (each).

:(  Pizza Hut 'French Fries - 603 calories (per surviving).

:(  Wendys 'Avocado Bacon Supreme Burger' - 605 calories (each).

:(  Subway 'Chicken and Bacon Ranch' - 456 calories (6 inch sub).

:)  Subway 'Turkey' - 251 calories (6 inch sub).

:)  Couscous - 176 calories (1 cup).

:)  Tabouleh - 94 calories (1 cup).

:)  Miso soup with Tofu - 66 calories (1 cup).

:)  Tom Yum soup - 40 calories (1 cup).

Fish

:(  Fish (battered) - 228 calories (100 grams).

:(  Squid rings (battered) - 239 calories (100 grams).

:(  Scallops (battered) - 209 calories (100 grams).

:)  Scallops - 88 calories (100 grams).

:)  Cockles - 39 calories (100 grams).

:)  Whitebait  - 30 calories (100 grams).

:)  Tuna in brine (canned) - 117 calories (100 grams).

Meat

:(  Corned Silverside - 326 calories (100 grams).

:(  Mince (lean beef) - 213 calories (100 grams).

:(  Roast beef - 326 calories (100 grams).

:(  Salami - 382 calories (100 grams).

:(  Porterhouse steak - 210 calories (100 grams).

:(  Bacon - 323 calories (100 grams).

:(  Roast pork (lean) - 247 calories (100 grams).

:(  Crackling - 545 calories (100 grams).

:)  T-Bone steak - 125 calories (100 grams).

:)  Liver - 175 calories (100 grams).

:)  Chicken breast (no skin) - 165 calories (100 grams).

Spreads

:(  ETA peanut butter - 656 calories (100 grams).

:(  Pams honey - 324 calories (100 grams).

:(  Craigs raspberry jam - 270 calories (100 grams).

:)  Marmite - 160 calories (100 grams).

:)  Promite - 200 calories (100 grams).

Nuts

:(  Macadamia nuts - 715 calories (100 grams).

:(  Peanuts (raw) - 570 calories (100 grams).

:(  Walnuts - 699 calories (100 grams).

:(  Brazil nuts - 677 calories (100 grams).

:(  Almonds - 610 calories (100 grams).

Fruit

:)  Apples - 95 calories (each).

:)  Bananas - 105 calories (each).

:)  Grapefruit - 41 calories (each).

:)  Kiwifruit - 49 calories (each).

:)  Lemons - 17 calories (each).

:)  Mandarins - 47 calories (each).

:)  Oranges - 62 calories (each).

:)  Passionfruit - 17 calories (each).

Vegetables

:)  Broad beans - 58 calories (100 grams).

:)  Beetroot - 50 calories (100 grams).

:)  Broccoli - 32 calories (100 grams).

:)  Cabbage (Chinese) - 12 calories (100 grams).

:)  Capsicum (green) - 16 calories (100 grams).

:)  Carrot - 18 calories (100 grams).

:)  Celery - 11 calories (100 grams).

:)  Corn - 93 calories (100 grams).

:)  Cucumber - 10 calories (100 grams).

:)  Kumara - 100 calories (100 grams).

:)  Peas (boiled) - 41 calories (100 grams).

:)  Potato (boiled) - 87 calories (100 grams).

:)  Pumpkin (boiled) - 21 calories (100 grams).

A Healthy Approach to Food

·          "Fresh is best" - Fresh food is usually local, is real food, and is seasonal.  (Avoid processed foods.  They contain less nutritional value, are high in calories, and are available all year round - This means the food has a lower value to you, as you pick it off a shelf and consume).

·          "If you crave it, then eat it" - There is a reason why people may crave certain foods.  Abstaining from the foods in these situations may lead to binge eating.  Consume a small amount, avoid guilt, and think about why you felt this way.

·          "Think sustainable" - Can you eat this way everyday??  Is the amount of food you plan to consume healthy and able to give you the energy and nutrients you need??  If the answer is 'Yes', then all good.  If not, then think about how this way of eating relates to your goals.

·          "Food doesn't have a personality" - Food is not 'Good' or 'Bad'.  Instead, food simply delivers you nutrition that assists you towards your goals.  (More the point, it SHOULD be assisting you towards your goals).  So remove the guilt and bad thoughts, and simply have an awareness of what the food is giving you.

·          "You don't have to eat it" - Butter or margarine??  Bread or pita bread??  Mayonnaise or French dressing??  No one says you need to have one of the two, and at times you are better off avoiding entire food categories.  (For example, spreads for bread).

What you can do…

Write down everything you eat for two weeks.  (Weigh food if possible) and eat as normal.  After just a few days you may notice that you make a conscious decision on the food you are about to eat - some are eaten and others (such as the extra bread with your dinner are not eaten.

You are NOT what you eat.  More accurately, you become tomorrow what you eat today.  This approach to food is a balanced and sustainable one.  Reducing unneeded calories will see you lose weight (assuming exercise continues), but cut back too much on calories and your body will struggle to get through the exercise you had planned.  This latter scenario is counterproductive, and you should be objective about what is working (or not working) as you evolve through differing approaches to food and exercise.

Watching what you eat is about making educated choices.  You have the ability to reach your goals, and the foods you choose will assist you on the journey towards your personal finish line.

Let me know if you have thoughts on the above, and ride safe.

:)

Stu.

Calorie unit information has been sourced from "Calorie Counter" (Published by Penguin books).