Calories in fruits chart.

Type of Fruit	Amount	Calories	Kilojoules
Apples (all varieties) Apricots Avocado Banana Blueberries Blackberries Breadfruit Cantaloupe (rock melon) Carambola Star Fruit Cherries Coconut Coconut Water Crab apples Cranberries Cumquats Currants Custard Apple Dates Figs Fruit Salad (fresh average) Grapefruit Grapes Jackfruit Kiwifruit Lemon Lime Lychees Mandarin Mango Mulberries Nectarine Olives (all types) Oranges (all varieties) Pawpaw (Papaya) Passion fruit Peaches Pears Pineapple Plums Pomegranate Quince Raspberries Rhubarb Rock melon (Cantaloupe) Sapotes Strawberries Tangerine Tomato Watermelon / Rock melon	1 medium 1 large 1 large 1 medium 1 large 1 cup 1 cup 100 grams 1 cup cubed 1 medium 1 medium 100 grams 250 mls 1 cup sliced 1/2 cup 6 large 1/2 cup 1 medium 3 only 1 medium 1 cup 1 medium 1 large bunch 1 medium 1 medium 1 medium 1 small 1 medium 1 medium 1 medium 1 cup 1 medium 1 medium 1 medium 1 small 1 medium 1 medium 1 medium 1 cup cubes 1 medium 1/2 medium 100 grams 100 grams 1 cup cubes 1 cup cubes 1 medium 1 large 1 small 1 medium 1 thick slice	65 100 20 255 100 50 50 100 40 55 5 270 50 90 20 50 35 200 160 50 120 20 310 320 40 25 10 10 35 100 60 30 10 80 80 15 40 75 55 35 75 50 25 25 40 140 10 35 20 70	270 420 85 1065 420 210 210 420 165 230 20 1130 210 380 85 210 140 840 670 210 500 85 1300 1345 165 105 40 40 145 420 250 135 42 335 335 65 165 315 230 150 315 210 105 105 165 590 42 150 85 300

High Protein Food Table

Why should you care which foods are high protein foods? Protein is the most basic building block of all the tissues in the body. Still don't think that's important? Do you want shiny luxurious hair or smooth skin or strong bones and muscles? It isn't going to happen unless you supply your body with the basic materials it needs to make and repair those things. You guessed it; protein is where all those building materials are found.

In addition to growth and repair of the body protein plays a key role in the production of enzymes, digestion, and proper immune function.

Just because most of us equate protein with animal products does not mean that they are the only source. Vegetarians know that protein is important, and they eat plenty of it, just not from meat products. Below is a list of foods high in protein, many from sources friendly to a meat free palate.

How much is enough?

The US RDA amounts for protein varies greatly depending on gender and age. The recommended amount for adults is between 46 and 60 grams each day. Below is a list of high protein foods to guide you in getting enough protein in your diet.

Food Source Duck Chicken Halibut Salmon Turkey Haddock Rockfish Tuna salad Chicken, canned Veal, leg Fish, flounder and sole Blue crab, canned Lamb Swordfish Yellow Fin Tuna Egg, boiled Baked Beans, with franks	Serving size 221 g 1 cup 1/2 fillet 1/2 fillet 1 cup 1 fillet 1 fillet 1 cup 5 oz 3 oz 1 fillet 1 cup 3 oz 1 piece 3 oz 1 egg 1 cup	Grams of Protein 51.89 42.59 42.44 42.33 41.05 36.36 35.82 32.88 30.91 30.74 30.68 27.70 30.21 26.91 25.47 7.5g 17.48g
Fast Foods Hamburger, double patty Taco Sub sandwich, w/ tuna salad Sub sandwich, w/ roast beef Fast foods, chili con carne Chicken fillet sandwich, plain	Serving size 1 sandwich 1 large 1 sandwich, 6"roll 1 sandwich, 6"roll 1 cup 1 sandwich	Grams of Protein 34.28 31.77 29.70 28.64 24.62 24.12
Dairy Cottage Cheese Cheese, ricotta, part skim milk Hard cheese Cream, double Cow's milk Cheese sauce Yogurt with fruit	Serving size 1 cup 1 cup (30g or 1oz) (20g or 2/3oz) (½ pint) 1 cup ½ cup	Grams of Protein 31.05 28.02 6.8g 0.3g 9.2g 25.10 6 g
Vegetarian Sources Soybeans, cooked Chick peas Brown rice Baked beans Broccoli Tofu Potatoes Porridge [water] Lentils Soya milk Muesli Peanuts Bread Baked Beans Black beans Great Northern beans Kidney beans, canned Navy beans Pinto beans Green beans, canned	Serving size 1 cup (200g or 7oz) (200g or 7oz) (225g or 8oz) (100g or 3½oz) (140g or 5oz) (200g or 7oz) (160g or 6oz) (120g or 4¼oz) (½ pint) (60g or 2¼oz) (30g or 1oz) (2 slices) 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup	Grams of Protein 28.62 16.0g 4.4g 11.5g 3.1g 10.3g 2.8g 2.4g 9.1g 8.2g 7.7g 7.3g 7.0g 12.17 15.24g 14.74g 13.44g 15.83g 14.04g 1.55g

Meet your friendly Carbs

Low Glycaemic Index foods 
Include some of these foods in each meal or snack, but go for low-fat choices where possible, such as skimmed milk. If you want to lose weight, you'll also need to watch your portion sizes. That means sticking to small servings of pasta and noodles, limiting yourself to two slices of bread with a meal, and having only a couple of squares of chocolate or a small handful of peanuts!

Low GI Foods

Roasted and salted peanuts	14
Low-fat yoghurt with sweetener	14
Cherries	22
Grapefruit	25
Pearl barley	25
Red lentils	26
Whole milk	27
Dried apricots	31
Butter beans	31
Fettucine pasta	32
Skimmed milk	32
Low-fat fruit yoghurt	33
Wholemeal spaghetti	37
Apples	38
Pears	38
Tomato soup, canned	38
Apple juice, unsweetened	40
Noodles	40
White spaghetti	41
All Bran	42
Chick peas, canned	42
Peaches	42
Porridge made with water	42
Lentil soup	44
Oranges	44
Macaroni	45
Green grapes	46
Orange juice	46
Peas	48
Baked beans in tomato sauce	48
Carrots, boiled	49
Milk chocolate	49
Kiwi fruit	52
Stoneground wholemeal bread	53
Crisps	54
Special K	54
Banana	55
Raw oatbran	55
Sweetcorn	55

Meet your FOOD up close and personal

High Glycaemic Index foods 

Foods only appear on the GI index if they contain carbohydrate. This explains why you won't find foods like fresh meat, chicken, fish, eggs and cheese in GI lists. However, you may find some processed foods like sausages or chicken nuggets in a GI list because they contain flour!

High GI Food 

Mashed potato	70
White bread	70
Watermelon	72
Swede	72
Bagel	72
Branflakes	74
Cheerios	74
French fries	75
Coco Pops	77
Jelly beans	80
Rice cakes	82
Rice Krispies	82
Cornflakes	84
Jacket potato	85
Puffed wheat	89
Baguette	95
Parsnips, boiled	97
White rice, steamed	98

Artificial Sweeteners: Are They Healthy?

Artificial sweeteners are one of the many types of food additives that are applied to improve food color, taste, texture, appearance and durability. They are commonly used to replace natural sugar, so that the negative effects that are associated with sugar intake can be significantly reduced. For a number of years, artificial sweeteners were a popular ingredient for the manufacturing of food, but their popularity started to decline after consumers discovered that they have negative health effects.

Types of Artificial Sweeteners

There are two types of artificial sweeteners: non-caloric sweeteners and sugar alcohols. Non-caloric sweeteners contain no calories, and they are the main ingredient in many foods and drinks. These sweeteners don't cause cavities, and therefore, they're widely considered a better option than natural sugar. Sugar alcohols, on the other hand, contain the same amount of calories as natural sugar, and they're commonly used in chewing gums, candies and throat lozenges. Nevertheless, they still cause fewer dental problems than regular sugar.

Side Effects

The use of artificial sweeteners has become controversial due to the health effects that are experienced by people who consume them. The fact that artificial sweeteners are made of chemicals does not help allay the fears and suspicions that are associated with them. Some studies have established that artificial sweeteners such as Saccharin, which is a non-caloric sweetener, can lead to cancer. Research found that Saccharin was responsible for cancer in lab rats. However, the same cannot be confirmed for human consumption of Saccharin, and attempts to ban the sweeteners have been futile.

There is recorded evidence showing that Aspartame, a non-caloric artificial sweetener, can lead to seizures, headaches and attention deficit disorders. Some people experience heart palpitations, constipation and swelling of certain body parts after consuming this artificial sweetener. Other health effects include increase in body weight, fat percentage and caloric intake.

In some cases, regular intake of artificial sweeteners has resulted in addiction. Some people have developed an addiction for diet cokes and other sweetened drinks due to the addition of sweeteners. Artificially-sweetened drinks and food can lead to change in taste buds, development of cravings and activation of the pleasure centers in the brain that ultimately causes addiction.

Benefits

Artificial sweeteners are not necessarily harmful to everyone. They can also be beneficial to your health, as they can reduce cavities and tooth decay and lower body calories. Artificial sweeteners can also be used to neutralize bitterness in certain medicinal products. It's still a good idea to avoid using artificial sweeteners, since the disadvantages clearly outweigh the advantages. Artificial food sweeteners can be detrimental to the health and development of the brain, as well as overall health.

Alternatives

Several alternatives to artificial sweeteners include natural sweeteners such as agave nectar, Stevia, Xylitol and raw honey. Some of these natural sweeteners have medicinal qualities. Stevia, from the Stevia plant, is known to be beneficial for diabetics, as it doesn't spike blood sugar levels. Raw honey is a suitable alternative to sugar because it doesn't cause tooth decay and cavities.

Sweat is fat crying

when a picture speaks a thousand words

The 10 best foods for your eyes

1. Carrots 

Mom was right! Carrots are loaded with beta carotene, an antioxidant that helps reduce the risk of macular degeneration and cataracts. 

Carrots can easily be added into salads and soups, and are always a great side veggie with lunch or dinner. You can also dip them in just about anything — salsa, hummus, guacamole, peanut butter and low-cal dressings.

2, 3 and 4.  Bell peppers, broccoli and brussels sprouts

Three B’s that provide a blast of vitamin C! Vitamin C is another key antioxidant shown specifically to protect the eyes.

Steam them, roast them, add to soups and omelets ... or, combine all three for apasta primavera (lightly tossed in olive oil and garlic).5. Ostrich

A healthy and delicious lean substitute for any red or white meat, including beef, chicken, turkey, pork or lamb, in any of your favorite recipes. It absorbs your favorite seasonings and is loaded with protein, iron and zinc — one of the key ingredients for maintaining healthy eyes.

Zinc is found in the retina, and helps the functioning of enzymes responsible for eye health. In people with macular degeneration, levels of zinc in the retina can be very low, so eating zinc-rich foods is a logical first step for preventing and treating macular degeneration.

Look for ostrich in specialty stores or online.

6. Turkey

Turkey is also rich in zinc (plus the B-vitamin niacin, which specifically protects against cataracts). What’s more, turkey is incredibly versatile and a terrific lean substitute for high-fat beef.

Turkey is a great sandwich stuffer, it’s delicious in a salad, and you can easily use lean ground turkey for burgers, chili and tacos.

7. Sweet potatoes

Beta carotene to the rescue once again — thanks to the bright-orange flesh in these sweet, special spuds.

Sweet potatoes are a super side starch with dinner, and if baked with small amounts of oil, make scrumptious homemade fries. You can also prepare mashed sweet potatoes: Bake them, remove skins and mash with a bit of skim milk and reduced-fat margarine spread and season with a dash of salt and ground black pepper.

8. Spinach

Spinach provides four eye-protecting ingredients! It comes packaged with vitamin C, beta carotene and large amounts of lutein and zeaxanthin …a matched pair of antioxidants found in high concentrations in the tissue of the macula. Because they absorb 40 to 90 percent of blue light intensity, these nutrients act like sunscreen for your eyes. Studies have shown that eating foods rich in lutein and zeaxanthin can increase the pigment density in the macula — and greater pigment density means better retina protection, and a lower risk of macular degeneration.

Spinach is an obvious side vegetable with dinner. It is also a great base for any kind of salad, and it's scrumptious sautéed an in an omelet. Try my low-cal spinach artichoke dip (bonus: Use carrots and pepper sticks for dipping!). See recipe for spinach artichoke dip with crudite below.

9 and 10. Wild salmon and sardines

Omega-3 fats EVEN help your eyes!

Studies have shown that regularly eating foods rich in omega-3 fats can help protect tiny blood vessels buried within the eyes. Wild salmon and sardines are among your best sources — aim for two to three 4-ounce portions each week.

How can you lose 1 kg in a week?

It is worth mentioning that it is generally considered unhealthy to lose more than 1 kg (2.2 pounds) in weight per week. 

1 gram of fat contains 9 Calories of energy. Therefore to lose 1 kg of fat mass you would need to create a deficit of approximately 9000 Calories. 

On average an adult burns between 2000 to 2500 Calories a day due to their normal metabolism (depending on activity level this can be significantly lower if sedentary or higher if very active). If your Calorie intake exceeds your Calorie burn you will gain weight. If your Calorie burn exceeds your intake you will lose weight. As such to lose weight you must either reduce the number of Calories consumed (diet), increase the number of Calories burned (exercise) or ideally combine the two!


Therefore to lose 1 kg of fat mass, you would need to burn an extra 9000 Calories. To put that into context, a moderate running speed of 6MPH will depending on your weight burn between 600 and 1000 Calories per hour (assuming a mass within the range 60 - 100 kg). 

Therefore to lose a kilogram of fat you would have to run for between 9 and 15 hour over the course of the week. Or you would have to reduce your Calorie intake by 1285 Calories per day. These are both fairly unfeasable. 

A much better solution would be a reduction of Calorie intake by 500 Calories a day (which will add up to 3500 Calories over the week) when combined with the exercise (5 1/2 to 9 hours of running - 45 mins to 1 1/4 hours per day) would potentially achieve your target weight loss of 1 kg.