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
Cranberries
4 oz
15
Cucumber
8 inches
15
Currants
1 cup
400
Damsons - stewed
4 oz
30
Dandelion
4 oz
50
Dates
4 oz
215
Dates, pitted
1 cup
490
Dried Apples
1 cup
210
Dried Apricots
1
20
Dried Figs
1
50
Dried Peaches
1
65
Dried Pears
1
400
Eggplant/Aubergine
1 cup
25
Endives
1 cup
10
Fennel
4 oz
11
Figs
4 oz
215
Gingerstem - canned syrup
4 oz
215
Gooseberries - stewed
4 oz
15
Grapefruit
1
80
Grapes
1 cuo
90
Greengages - stewed
4 oz
40
Guava
4 oz
60
Honeydew Melon
1
80
Horseradish
4 oz
60
Jam/Jelly Average
2 tsp
35
Kale
1 cup
40
Kiwi
1 medium
45
Kumquat
4 oz
65
Leeks
1 cup
35
Lemon
1 medium
15
Lettuce
1 cup
15
Loganberries
4 oz
20
Lychee
1
15
Mandarin
1
30
Mangetout
4 oz
45
Mango
4 oz
75
<<<<
Page 2 of 4
>>>>
[1]
[2]
[3]
[4]
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
© 2004 - 2007
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