February 10, 2018

CALORIES CHART

Quick reference calorie chart for the following


FRUITS
100 calories
Apple
1 large
Apricots – stewed
¼ cup

Banana
1 large
Berries
1 cup
Cherries
1 cup
Dates
4
Figs
1 ½
Grapes
20
Grapefruit
½
Orange
1 large
Peach
3 medium
Pear
2 medium
Fresh pineapple
4 slices , ½ “ thick
Plums
4 medium


BAKED FOODS
100 CALORIES
Bread slice
1
Doughnut
½ medium


SOUPS
100 CALORIES
Cream soup
½ cup (asparagus, celery, corn or tomato
Bouillon or consommé
4 cups
Bean
½ cup
Chicken
1 cup
Oyster stew
½ cup
Pea
¼ cup
Tomato clear
1 cup
Vegetable
1 cup


VEGETABLES
100 CALORIES
Asparagus
20 stalks
String beans
2 cups
Beans Lima
½ cup
Beets
4 tonics – beets
Cabbage
2 cups
Carrots
4-5 young
Cauliflower
Small head
Celery
30 stalks
Canned corn
1/3 cup
Corn on the cob
2 six” ears
Lettuce
2 heads
Onions
3-4
Onions creamed
2 onions
Parsnips
3 large slices
Fresh peas or canned
¾ cup
Peas creamed
½ cup
Potato baked or boiled
1
Potato creamed
2/5 cup

Potato fried or mashed
½ cup
Radishes
30
Spinach
2 cups
Sprouts
2 cups
Squash
1 cup
Tomatoes canned
2 cups
Turnips
1 cup


EGGS
100 CALORIES
Boiled or poached
1
Fried
1 small
Scrambled
¼ cup
Omelette
1 egg


MEAT, FISH AND SEA FOODS
100 CALORIES
Bacon
4 small pieces
Beef, dried
4 slices
Beef stew
2/5 cup
Chicken
¼ cup
Corned beef
1 slice
Cod fish creamed
½ cup
Duck
Very small serving
Ham
1 slice 4” * 1” thick aerous
Hamburg steak
1 patty
Lamb chop
1 small
Liver
¾ cup
Mackerel
Medium portion
Oysters
6-12
Pork chop
½ average chip
Roast buffer lamb
1 slice
Roast veal or pork
12”*2”/8*1/8”
Salmon canned
½ cup
Salmon fresh
Average portion
Sardines
3-6
Sausages
2 small
Tongue
2 small slices
Turkey
Small portion
Trout
3 eight inch trout
Veal cutlet
2/5 serving


SALADS
100 CALORIES
Sardine
½ serving
Potato
½ serving
Tomato lettuce
½ serving
Crab meat
1/3 serving
Eggs
2/5 serving
Tomato and cucumber
5/8 serving



DESSERTS

 Bread pudding
¼ cup
Plain cake
1 3/4 “ cube
Chocolate blancmange
¼ cup
Cornstarch pudding
¼ cup
Cream puff
¾ serving
Custard cup
½ cup

Fruit cake
1” cube
Jello
½ cup
Junket
½ cup
Macaroons
½ cup
Ice cream
¼ cup
Plum pudding
1” cube
Pineapple
Sector 1 ¼” wide at outside edge
Custard
Sector 2” wide
Pumpkin
Sector 2” wide
Prune soufflé
2/5 cup
Rice pudding
½ cup
Sherbet
¼ cup
Strawberry shortcake
2/5 cup


BEVERAGES
100 CALORIES
Cocoa
½ cup
Coffee
1 cup with 2 tsp sugar and 1 tsp cream
Fruit juice thick
½ cup
Buttermilk
¾ cup
Evaporated milk
3 ¾ tbsp
Condensed milk
1 ¼ tbsp
Postum
1 cup with 2 tsp sugar + 1 tsp cream
Tea
1 cup with 2 tsp sugar + 1 tsp cream

Reference: Natural Dietetics by "Dr. J M Jussawalla
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MANDARIN COMBINATION

Ingredients: Oil - 2 tbsp Onion - 1 (chopped) Garlic cloves - 2 (minced) Green pepper - 1 (cut into thin strips) Cooked pork or chicke...