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.

FoodServing SizeCalories
Raisins - dried4 oz250
Raspberries4 oz25
Rhubarb - stewed4 oz8
Salsify, boiled4 oz20
Sea Kale, boiled4 oz10
Shallots/Spring Onions4 oz25
Sharonfruit1 130
Spinach1 cup10
Squash1 cup100
Strawberries4 oz25
Sultanas - dried4 oz250
Swede4 oz20
Tangerine1 30
Tomato1 medium20
Topaz1 65
Turnip1 cup55
Uglifruit1 140
Wakame4 oz45
Watercress4 oz25
Watermelon4 oz55
Yams4 oz115
Zucchini/Courgette1 cup40

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Bread, Cereal, Rice and Pasta [1] [2] [3] [4] [5]
Fruits and Vegetables[1] [2] [3] [4]
Milk, Yogurt and Cheese [1] [2] [3]
Meat, Beans, Eggs and Nuts [1] [2] [3] [4] [5] [6] [7] [8] [9]
Fats, Oils and Sweets [1] [2] [3] [4] [5]
Wine, Beer and Alcohol [1] [2] [3] [4] [5]
Fast Foods [1] [2] [3] [4] [5] [6] [7] [8] [9]
Calculators and Tools
 
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SmartEating.info
All rights reserved. 		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