The Number Of Calories In Foods, Fruits, And Vegetables. Wed, 30 Dec 2015 04:28:58 +0000 en-US hourly 1 Should You Be Concerned About Calories In Pancakes Thu, 04 Oct 2012 13:20:15 +0000 Pancakes are very delicious and the aroma of this dish when it is freshly made is truly enticing. Pancakes are made all over the world in various ways, but in US, UK and France, they are extremely popular in homes and restaurants as a breakfast item. Since they are a regular item for breakfast in most homes, should the calories in pancakes be an item of concern? Although the way of making pancakes is the same, the recipe can differ, as many people tend to include various ingredients. Technically a pancake is made by mixing eggs, milk and dough, and cooking the batter on a girdle until it is golden brown.

Nutritional Value – The tasty pancake is considered to be nutritious and a good meal to start the day. A normal sized pancake would have 198 mg of sodium and 22 mg cholesterol, which is not bad compared to other breakfast dishes that include meat. A pancake will also contain small quantities of selenium, folate, phosphorous, niacin, riboflavin, thiamine  and calcium, which are all very good for the body. Some people include certain seasonal fruits like blueberries and prunes, to make pancakes more nutritious and tasty.

However, majority of the people like to include ingredients like butter and syrup, to make it tastier. Nutritionally speaking this is not a good choice of ingredients, as you are increasing the sugar, sodium, and cholesterol content in the dish, which is not healthy. Instead of synthetic syrup and regular butter, you could use maple syrup and a small portion of unsalted margarine, to improve the nutritional property of the dish.

How many Calories in Pancakes – When you consider a regular pancake weighing 38 grams, which has a diameter of 4 inches, made of the base mixture of eggs, flour and milk, then the dish would have a total of 74 calories. However, when you add maple syrup one tablespoon, and a small cube of butter, the calorie count rises to 86. Compared to other dishes, pancakes relatively have low fat. A pancake of the above size would have a gram of fat, which works out to 12% of calories. Normally in a healthy diet, fat should be limited to 20 to 30 percent of the total calories, or about 40 to 70 grams per day.


According to studies, our body needs additional calories in the morning and the recommended level of calories for a healthy breakfast should be in the range of 350 to 450 calories. Hence, two pancakes of the given size would be quite good, and to add to the calories, you could include a serving of fresh fruits or lean meat.

Minerals – Even though calories in pancakes are an important consideration, one should also take into account the mineral content. The two important minerals present in pancakes are iron and calcium. One pancake will provide 3% iron and 5% calcium of the daily amount that is required by the body. Other trace minerals found in pancakes are phosphorous and selenium, which are beneficial to the body.

Calorie Intake And Its Role In Health And Fitness Wed, 03 Oct 2012 22:57:07 +0000 Carefully monitoring calorie intake is often the only difference between reaching one’s fitness goals and failing. Although many individuals exercise on a regular basis, there is a high number of people who fail to also consider caloric intake. This is unfortunate, as diligence is needed in both endeavors if one is going to enjoy a healthy, fit body.

The first step in determining a person’s daily needs is to discover the number of calories required by his or her body. The easiest way to do this is to calculate one’s lean body mass in kilograms. There are many tools an individual can find online to help complete this task.

Once this number has been determined, the person must multiply it by 22 and add 500. The final figure is the exact number of calories the person burns in a single day while in a sedentary state. If one does a minimum of 20 minutes of aerobic exercise each day, approximately 400 calories can be added to this total.

It is also important to consider the source of one’s calorie intake. Just because the individual consumes an appropriate number of calories does not mean that he or she is getting adequate nutrition or eating the best foods. For example, a person who consumes 2000 calories a day from whole grains, fresh produce, and lean meats, is eating healthier than someone who consumes only 1500 calories each day, but gets them from unhealthy fare such as processed foods or foods that are high in sugar.

Assessing weight fluctuations every two weeks is important, as this will help one to determine if his or her chosen plan is working. If the person’s weight is moving in the appropriate direction, then he or she should not change the number of calories being consumed. If the weight loss or gain is advancing slower than one desires, the person should increase or reduce the number of calories by approximately 250 a day and reevaluate in two weeks.

Exercise is a healthy activity for virtually anyone. If one’s goal is to have a healthy heart and circulatory system, but he or she is not overly concerned about building muscle, then aerobic exercise is the best choice. However, those who also wish to build muscle mass or increase their physical strength should consider strength training as well.

As always, it is wise to discuss one’s diet and exercise regimen with a physician. However, all individuals will typically benefit from both aerobic activities and strength training. Those who follow the aforementioned steps regarding calorie intake will likely find that they are living healthier, more energized lifestyle.

The Number Of Calories In Broccoli Tue, 02 Oct 2012 21:25:34 +0000 Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw broccoli still has cholesterol-lowering ability—just not as much.

Broccoli has a strong, positive impact on our body’s detoxification system, and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli. This dynamic trio is able to support all steps in body’s detox process, including activation, neutralization, and elimination of unwanted contaminants. Isothiocyanates (ITCs) are the detox-regulating molecules made from broccoli’s glucosinolates, and they help control the detox process at a genetic level.

Broccoli may help us solve our vitamin D deficiency epidemic. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For people faced with the need to rebuild vitamin D stores through vitamin D supplements, broccoli may be an ideal food to include in the diet.

Broccoli is a particularly rich source of a flavonoid called kaempferol. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. This kaempferol connection helps to explain the unique anti-inflammatory benefits of broccoli, and it should also open the door to future research on the benefits of broccoli for a hypoallergenic diet.
WHFoods Recommendations

Studies have shown that even kids like broccoli and one way to ensure that they enjoy it is to cook it properly by using our Healthy Steaming method. Overcooked broccoli becomes soft and mushy, an indication that it has lost both nutrients and flavor. Begin by cutting broccoli florets into quarters and let sit for several minutes before cooking to enhance its health-promoting benefits. Steam for 5 minutes. See Healthiest Way of Cooking Broccoli below.

You’ll want to include broccoli as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy broccoli and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

Calories In Rice And The Nutritional Benefits Of Brown And White Rice Tue, 02 Oct 2012 19:31:00 +0000 One of the most widely consumed cereals in the world is rice. The great thing about rice is that it grows in most parts of the world and this makes it very popular around the world. Technically, rice falls under the grass family and this is why it is possible to have varieties of wild rice in some places. Rice has two basic forms. These are the brown rice and the white rice. Brown rice is rice is its unpolished state.

White rice is the processed and polished form of the cereal and it is the more popular type of rice. This is probably because most people find white rice more palatable than brown rice. The thing is that both white and brown rice have great nutritional benefits and there is not much difference between the white and the brown varieties of rice.   How many calories does rice contain? Here is the calorie content of both brown and white rice: One cup of brown rice contains 218 calories while the same cup of white rice contains 242 calories.

Detailed nutritional benefits of rice:

Carbohydrates: Most of the calories in rice come from carbohydrates but the good thing is that this is a very safe form of carbohydrate. Brown rice contains about 46 grams of carbohydrates while the same cup of white rice contains 53 grams.   Protein: Generally rice contains very small quantities of protein and both brown and white rice have just about 4.5 grams of protein.

Fat: A cup of white rice contains just 0.4 grams of fat. A cup of brown rice contains 1.6 grams of fat.

Vitamins: Generally, rice contains very high quantities of vitamin B. Specifically; rice contains thiamin, niacin, pantothenic acid and folate and this applies to both white and brown rice.

Minerals: Rice contains very high quantities of certain minerals and these include manganese, phosphorus, copper, magnesium, iron and selenium.


Other Benefits of rice: A lot of people may underestimate rice this wonderful cereal but the truth is that rice is great for you and it is truly a very safe source of energy. Among other benefits, rice provides fuel for the body and it aids in normal functioning of the brain. Rice is low in sodium so it is great for people who have high blood pressure. It is also cholesterol-free and contains very low fat so this makes it very safe for most people.

Other great benefits of rice include the fact that it has protective qualities too. Whole grain rice is rich in fiber and this helps to protect people from certain forms of cancer. Again, brown rice contains very high levels of neurotransmitter nutrients. These nutrients prevent Alzheimer’s disease and help to slow down macular degeneration. Rice also contains starch and this aids bowel movement and encourages the growth of useful bacteria. Finally, rice bran oil has antioxidant properties. This oil promotes cardiovascular strength and fights cholesterol in the body.

As stated already, rice is a great cereal. It is nourishing and it is safe. More to the point, it has great protective qualities and this is why it is so popular around the world.

How Many Calories Do Carrot Have? Tue, 02 Oct 2012 19:26:49 +0000 Colors of Carrots

We think of carrots as orange, but they can also be white, yellow, red, and purple.

A Surprising Hater of Carrots

Mel Blanc, the voice of the iconic cartoon character Bugs Bunny, reportedly did not like carrots.

Healthy Recipe: Carrot Quinoa Grain Medley

Makes 8 servings


1 tbsp olive oil

2 cups dry quinoa, rinsed and drained

1½ cup carrots, diced (about 3 medium)

1 large onion, diced

1 large red bell pepper, diced

1 tbsp garlic, minced

½ cup chopped fresh parsley, divided

2½ cups unsalted, nonfat chicken stock

pinch salt and pepper

2 oz dry roasted salted pistachio kernels, chopped


1. Heat medium saucepan over medium heat. Add olive oil and quinoa and stir 3 to 4 minutes to toast quinoa.

2. Add carrots, onion, red pepper, garlic, and
1 tbsp parsley. Stir 3 to 4 minutes.

3. Add chicken stock and bring medley to a simmer. Reduce heat to low, cover, and cook for 15 minutes or until quinoa is tender and liquid is absorbed.

4. Remove saucepan from heat, let sit 5 minutes, then fluff with fork.

5. Garnish with pistachios and parsley.

Per serving:
266 calories,10 g protein, 38 g carbohydrate, 9 g total fat (1 g saturated fat), 2 mg cholesterol,
5 g fiber,
5 g sugar, 171 mg sodium. Calories from fat: 28%.

What You Need To Know About Calories In Vegetables Tue, 02 Oct 2012 19:21:34 +0000 Since time immemorial, people have always been encouraged to eat their fruits and vegetables in order to be health. Nevertheless, what is it exactly that makes vegetables healthy? This question has to be answered if you are to develop an appreciation of something that most people have disliked for years. Vegetables have tremendous benefits that make them a necessity when it comes to eating a balanced diet.

One of the biggest benefits of vegetables is the facts that they provide a high nutritional value to any diet. Most vegetables have a variety of vitamins, minerals and plenty of other chemical components that are necessary for a healthy body. These nutrients are very necessary to the daily functioning of the body and help fight diseases.

Another benefit of vegetables is the fact that it comes in handy during weight loss for people looking to lose some weight. There are several reasons as to why this is so. Some of these include low fact content, low calories in vegetables, high fiber, and low sodium and so on. Each of these reasons in its own unique way helps in the reduction of weight.

The amount of calories that you take plays a big role in how much weight you will gain. Each person requires a certain amount of calories a day depending on the activities that they do as well as the age they have. The sex of a person also plays an important role as far as calorie intake is concerned. Since the calories in vegetables are low, you need to incorporate them in your weight loss diet to help you combat hunger while still providing you with a balanced diet.

The fat content in vegetables is also low. This is an important characteristic because while all human beings need some level of fat in the food they eat, too much of it will be stored as adipose tissue thus making you fat. Vegetables ensure that you get the right amount of fat without risking storage of the remainder in the body.

In addition to consuming low calories in vegetables, you will also get the added benefits if fiber. Fiber is very important in the digestion of food because it helps fight constipation and makes your stomach full. This ensures that you will not feel hungry for long, thus enabling you to combat weight gain. Cancer of the colon is harder to get if you have easy digestion.

Sodium intake is a huge problem in today’s population. Excess sodium intake causes a multitude of problems that include high blood pressure, brittle bones, and water retention. Vegetables have a low sodium intake that ensures that your body does not retain water and cause you major health complications. This makes it a very good source of nutrition to those that have hypertension.

Vegetables have been known to enhance the fat burning processes within the body. Some these vegetables include cabbage, spinach, carrots, peppers, cauliflower, tomatoes among others. You should, therefore, aim to partake not less than five helpings of vegetables a day to be healthy.

Number Of Calories In A Peach Fri, 21 Sep 2012 14:25:03 +0000 Fresh peaches may have whitish or yellowish flesh and they have a sweet aroma and taste. Peaches are normally used in a number of desserts. Peaches grow in different varieties all around the world and they come in different colors. Fresh raw peaches are widely available during summer; they are fleshy and have fuzzy skin. Technically, they are drupes because they carry a lot of features found in almonds, plums and nectarines, which are all members of the genus prunus persica. Because of the low calories in a peach, it is a favorite among dieters.

Nutritional value – Apart from the taste, which so many people have gotten fond of, peaches provide a variety of valuable nutrients to the body. They do not contain cholesterol or sodium, which are not particularly healthy to the human body; instead they have high levels of potassium, vitamin C and dietary fiber.

How many calories in a peach?

 Here is the calorie content:

A small peach contains 31 calories (2 ¼ inch diameter)

A medium peach contains 38 calories (2 ½ inch diameter)

A large peach contains between 61 and 68 calories (2 ¾ inch diameter)

An extra-large peach contains 87 calories (3 inch diameter)

Fresh peach contains a high concentration of nutrients. If for some reason you prefer canned peaches, here is a breakdown of their calories:

250gm / 136 cal

125 gm / 68 cal

100gm / 53 cal

30gm / 15 cal

If the peaches are canned in juice or some other liquid the calorie count would look like this:

245gm / 109 cal

100gm / 43 cal

30gm / 12 cal

Diced, frozen and sweetened peaches have a high calorie count when compared to canned types. 100gm diced peach contains 70 cal while 250 gm sliced or sweetened peach contains about 235 cal. The calorie count changes when peaches are frozen or if they are unsweetened; basically, the calorie count goes down.

If you like to snack in between meals, then fresh fruit would be much healthier than processed foods and it will not cause you to put on weight. Your body gains at least 10 different vitamins and a number of antioxidants when you eat a fresh peach.

Peaches generally contain low amounts of calories and saturated fats but they do contain a variety of healthy nutrients. Among the valuable health benefits found in peaches are antioxidants, which measures 1814 TE, and specifically vitamin C which is vital in keeping the body resistant to infections.

Minerals – Apart from essential vitamins, peaches also contain valuable minerals without which, the body would not be able to perform some normal functions. Some of the minerals are iron, potassium, calcium and fluoride. Potassium works to keep the body’s fluids regulated and the heart rate normal, while calcium and fluoride strengthen the bones.

Some flavanoid antioxidants not found in many fruits are also contained in peaches. The likes of lutein and ß-cryptoxanthin are all contained in raw peaches. The number of calories in a peach fluctuates so in order to ensure you are getting only the best from this fruit, try to eat it when it is still fresh.

Easily Uncovering The Calories In Fruit Fri, 21 Sep 2012 02:44:43 +0000 Maintaining a healthy and balanced lifestyle is heavily reliant on creating a successful and nutritious diet. The foods that are ingested on a regular basis are a crucial component in being able to ensure that the body is provide with the nutrients and vitamins necessary for weight control and general well being. Consumers focused on their diet and seeking this type of information should know how to easily uncover the calories in fruit to help make a wise eating decision.

The fruit group of foods is highly recommended to be focused on by consumers that are interested in maintaining their health and weigh levels. People discover that foods in this group are associated with nutrients and antioxidant properties that are essential for everyday well being while also being low in general calorie levels. Understanding the numeric levels of benefit associated with each food in this group helps offer consumers viable diet information.

People that are seeking information about the foods they are eating have a wealth of resources available to them. Many of the resources available are difficult to sort through and utilize as many people are unclear of what they actually are. Uncovering this information is much simpler when various factors are weighed in.

Consulting with a qualified and well trained dietitian is always a main source of success in this effort. Dietitians are the professionals trained in offering their clients any pertinent details pertaining to the food they eat on a regular basis. Using this service helps consumers balance in all their necessary food groups within their nutritional plan needs.

People are also focused on following blogs that relate to dietary information. A large number of blog writers are dedicated to providing their readers with helpful in crucial information pertaining to nutrition and how it impacts general levels of health. Specific food information and networking with other readers help people make informed decisions.

Consumers should also consider checking the website of the distributor of the actual fruit being considered. Distributors of any type of food are required to list all pertinent details with their products to allow consumers to make a healthy and well educated decision of eating them. Many providers offer detailed charts and helpful hints in eating a balanced diet.

Uncovering the calories in fruit is also made possible by using calorie counters and tracking systems. Many consumers use these tools in an effort to ensure that any information needed for the foods eaten are well documented and able to be successfully tracked. Tools available are simple to use and filled with information pertaining to most foods.

Calorie Count: How Many Calorie In A Banana Thu, 20 Sep 2012 11:51:37 +0000 With an average of 100 calories in a banana, many people wonder if this fruit is one to include in the diet. Most fruits provide minerals, vitamins and fiber needed as a part of a healthy eating plan. If one’s diet does not include a few fruit servings daily, it should be reviewed carefully. Fruits can help to protect the body from heart disease, cancer, diabetes and hypertension.

There are several food pyramids that have been developed around the world. Differences in cultures may affect the pyramid. However, nearly all include fruits as a part of the bottom, largest portion of what one should eat daily.

One of the greatest benefits of bananas and other fruits is the vitamins they provide. Fruits are filled with vitamins, necessary for proper function of the brain, bones, muscles and organs and many biochemical processes necessary for life. Supplemental vitamins cannot adequately replace those provided by the food one eats.

Bananas contain vitamins provide vitamins A, C, E and K. In addition, they are an important source of several of the B vitamins, especially Vitamin B6. These vitamins help to boost the human immune system while keeping organs such as the liver and eyes working correctly. They are a great addition to either hot or cold cereal for breakfast. Many of these nutrients are not available from other foods in the concentrations found in fruits.

Bananas are also high in magnesium and potassium, needed for a healthy body. Diets that are primarily processed carbohydrates or meats do not provide the needed essential minerals. When added to other fruits, they can help to provide the minerals for a healthy body.

One cup of sliced bananas provides one fourth of the dietary fiber needed each day. Fiber helps to improve digestion and offers any other healthy benefits. Soluble fiber helps to lower the cholesterol and moves through the digestive system. The fibers in fruit help to keep one’s cholesterol down and the digestive system working correctly.

It is important to plan to eat a wide variety of fruits. The body needs minerals and vitamins that are found in a large variety of fruits. It is easy to get tired of eating only bananas. One approach is to choose fruits seasonally. Melons are in season during the summer and apples in the fall. Oranges are an excellent choice in the winter. Bananas are a good choice all year long. If a person has special health concerns, his or her doctor can provide information on the fruits that are best to meet one’s health needs.

The calories in a banana are far from the empty nutrition found in many junk foods. In addition to providing a low fat source of carbohydrates for energy, they also are a great source of nutrients needed for health. They should be stored at room temperature for best quality. If the fruit becomes over ripe, they can be used in cooking. In many recipes, it is possible to replace half the oil used in the recipe with an equivalent amount of mashed bananas to reduce the fat.


The Calories In Strawberries And Their Benefits Thu, 20 Sep 2012 01:04:11 +0000 No one would ever talk about fruit in the same breath with ‘fast foods’ like burgers, onion rings, and fries, yet fruit really is fast food. It is easily enjoyed in its raw state when washed thoroughly, especially items like strawberries and other berries which do not need to be peeled. These are very healthy for anyone wishing to control his or her weight, or to enjoy a healthier lifestyle.

The calories in strawberries come mostly from carbohydrates; basically, sugar. While sugar in itself is not thought of as a good source of calories, some sugar is good for everyone. This is the main substance used to provide energy, and if it is used up immediately, sugar is good for athletes and very active individuals. How many calories in strawberries come from something besides sugar, though?

You might be surprised to read that there is a small amount of fat in this fruit; a negligible amount in fact, and all of it good fat. The best nutritional qualities of strawberries, however, come from their vitamins and minerals. Eating this fruit (particularly organic fruit) regularly contributes considerably to a person’s daily requirement of Vitamins C, K, and E. There are trace amounts of other nutrients as well. Like many fruits, strawberries are often eaten for their antioxidants, those free radical powerhouses which have been scientifically proven to fight cancer and other diseases.

The trouble with strawberries comes when people prefer to eat theirs with ice cream or covered in sugar and cream. Strawberry jam does not count as a serving of fruit. Eaten raw, they are very good for a person, providing water, fiber, and vitamins. Eaten as part of a dessert such as strawberry shortcake or an ice cream sundae, their value is as a colorful addition to make a calorific dessert look slightly healthier than it really is.

When added to a smoothie, so long as they are ripe and sweet, even a few strawberries add plenty of flavor and just a few calories to the mixture. Just three or four in combination with half a banana, some milk, and plain yogurt produce a smoothie which is sweet enough without sugar or honey.

Strawberries can also be added to salads, a popular one involving poppy seeds and spinach. When this small amount of natural sugar is blended with spinach the combination is a tantalizing combination of sweet and savory flavors.

Dried strawberries are very sweet and enjoyable. A cup of these will contain far more calories than a cup of raw strawberries (which contain less than 60 per cup), so it is important not to get carried away. They also contain more concentrated vitamin levels and iron when eaten in this form. Too much fiber at one sitting will disturb a person’s digestion. Too much sugar consumed in any form will lead to gas and bloating. The best way to eat strawberries is as part of a well-balanced meal or snack containing protein as well as fruit and vegetables. This way the body can make the most of the energy it receives from the sugar and make this last for longer.