Bread, Cereal, Rice and Pasta
Fruits and Vegetables
Milk, Yogurt and Cheese
Meat, Beans, Eggs and Nuts
Fats, Oils and Sweets
Wine, Beer and Alcohol
Fast Foods / Drinks
Calculators and Other Tools
Smart Eating Information
begins with knowing what foods are right and smart to eat, and that begins with understanding calories and what they really mean. This website endevors to give you a healthy guide to the foods you eat.
Fruits and Vegitables
People should have between 2 and 4 servings of fruit and between 3 and 5 servings of vegetables each day. Fruits and vegetables are the primary source for vitamins and minerals needed by your body. One serving is typically:
1 cup (236 milliliters) of raw leafy vegetables
1 medium-sized apple, banana, or orange
1/2 cup (118 milliliters) of cooked or canned fruit or vegetable
3/4 cup (177 milliliters) of fruit or vegetable juice
Please Note:
All calorie values are estimates or averages.
Food
Serving Size
Calories
Apple
1 medium
60
Apple, chopped
1 cup
75
Apricot
1 medium
20
Artichoke
1
5
Asparagus
4 oz
10
Avocado
1 medium
300
Bamboo Shoots - canned
4 oz
20
Banana
1 medium
80
Beans - green
4 oz
20
Beansprouts
4 oz
35
Beet Greens
1 cup
25
Beets
4 oz
35
Bilberries - frozen
4 oz
60
Blackberries - stewed
4 oz
25
Blackcurrants - stewed
4 oz
25
Blueberries
1 cup
80
Broccoli
4 oz
15
Brussels Sprouts
1 cup
50
Cabbage - raw
1 cup
25
Cabbage - red
4 oz
20
Cantaloupe
1
110
Carrots
4 oz
22
Cassava
4 oz
155
Cauliflower - raw
1 cup
30
Celeriac
4 oz
15
Celery
1 stalk
5
Cherries
1 cup
90
Chicory
4 oz
10
Chilies - dried
4 oz
340
Chilies - fresh
4 oz
20
Chinese Leaves
4 oz
10
Chinese W.Chestnuts-canned
4 oz
50
Chives
4 oz
35
Collard Greens
1 cup
25
Corn Kernels
1 cup
165
Corn on Cob
1 ear
85
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Calculators and Tools
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SmartEating.info
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Bread, Cereal, Rice and Pasta
Milk, Yogurt and Cheese
Meat, Beans, Eggs and Nuts
Fruits and Vegetables
Fats, Oils and Sweets
Wine, Beer and Alcohol
Fast Foods
Calculators