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These nutritional
charts give no complete overview.
Described are the everyday foodstuffs which
are Lowfat,
Lowcalorie,
Highcalorie,
Lowcarbohydrate,
Highcarbohydrate
or
Highprotein.
There are two kind of tables: sorted on feeding value and
alphabetical order. In every table in the extremely right column
the feeding value is indicated by 100 grams (3.5 ounces).
A glass or cup contains 200 ml (6.8 fl oz). The contains of a bowl is
150 grams (5.3 ounces).
The colour codes (in the first column) correspond to the groups
of The
disk of five.
Group 1:
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Group 2:
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Group 3:
·
Group 4:
·
Group 5:
·
Products which do not occurrence in the disk of five: ·
Calorie table calculator 
By means of this
Calorie table calculator you can calculate
how many calories you have take on a day.
Low fat and fat free
nutritional chart
For endurance sportsmen and sportswomen it is the important two hours for a
long-term effort do not make use of
fat, because a high fat
content obstructs
the use of carbohydrates in blood.
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Examples low fat food:
vegetables, fruit, ketchup, quark lean, smoked horse meat, rice waffle,
yoghurt lean and buttermilk. |
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Towards the chart:
Order fat content or
Alphabetical
order. |
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For further information:
Fats. |
Low
calorie nutritional chart
Light products can contain much less calories than their
ordinary version. This is especially the case at
soft drinks.
When you want slim it is judiciously
to be critical at the use of
these products, be because some of these light products contain
still much fat. Also
contains some light products
many calories: 100 grams
(3.5 ounces) light chips
contains approximately 450
kcal, ordinary chips 530 kcal.
High
calorie nutritional chart
Tip: some high-calorie foodstuffs, such as: cornflakes, paste,
breakfast wafer, raisins and rice contain in proportion
with their calorie value little
fat .
Low
carbohydrate
nutritional chart
Tip: on the contrary to the most
vegetables contains fruit
many carbohydrates.
High carbohydrate nutritional chart
Sportsmen and sportswomen (especially for
endurance sports) have need extra
carbohydrates Not only during races, but also to leave
convalescence more rapidly gone after a race or heavy training.
High protein nutritional chart
Protein need for endurance sportsmen and
sportswomen approximately is 1 up to
1.5 grams by kilo body weight per day. At the advancement
period is 2 up to 2.5 per day necessary. A endurance sportsmen
and sportswomen of
70 kg (154 lbs) has therefore per day minimum 70 x 1 = 70
grams (2.5 ounces) protein
per day necessary.
Disk of five
As basis for a varied and healthy diet
you can possible you can
make use of the disk of
five. Take for
every meal (have breakfast, lunch, dinner) from each group a
product. Hereby
you can be sure that the foodstuffs
combined in the correct manner.
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Disk of five |
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Group 1
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Bread, rises,
macaroni, grain products, potatoes and
pulses. |
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Source
of:
carbohydrates, vegetable protein,
vitamin B complex and minerals. |
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Group 2
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All vegetables and
fruit. |
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Source
of:
vitamins (especially C), minerals and feeding fibres. |
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Group 3
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Milk and milk
products, cheese, flesh, flesh products, chicken, fish and
eggs. |
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Source
of:
animal protein, vitamin
B complex and minerals. |
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Group 4
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Margarine
and butter. |
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Source
of:
vitamin B, D, E
and essential fatty acids |
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Group 5
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The spirits:
water, coffee and tea. |
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Source
of: liquid. |
Explanation 1
Within the groups do
not use too often of the fat types.
Take for example cooked potatoes instead of
chips. Roast
in liquid cooking / frying fat.
Use 20 and 30 cheese. Use
lean
flesh.
Explanation 2
High-calorie foodstuffs (such as snacks,
wafer, sweet and pastry)
which in proportion with their calorie quality
litte
nourishment
hold do not stand in the
disk of five. Do not use these foodstuffs too often.
In the nutritional
charts they have colour code
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