These nutrition 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).
Calorie table calculator with protein, fat, carbohydrates value
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 athletes it is important two hours for a long effort not to use fat, because a high level of fat in the blood prevents the use of carbohydrates.
- Examples of low-fat food: vegetables, fruit, ketchup, low-fat cottage cheese, smoked horse meat, rice cake, low-fat yogurt and buttermilk.
- To table: Order fat content.
- To table: Alphabetical order.
- For more information: Fats.
Low calorie nutritional chart
Light products can contain much fewer calories than their regular version. This is especially the case with soft drinks. When you If you want to lose weight, it is wise to be critical when using it of these products, because some of these light products are still always contain a lot of fat. It is also true that some light products contain a lot of calories: 100 grams (3.5 ounces) of light chips contain about 450 kcal, in ordinary chips 530 kcal.
- Examples of low-calorie food: light products (especially soft drinks), vegetables, tomato juice, low-fat organic whisk, vegetable spread and low-fat yogurt.
- To table: Order calorie value.
- To table: Alphabetical order.
- To calculator: Calorie table calculator.
- To calculator: Calculation calorie usage.
High calorie nutritional chart
Tip: some high-calorie foods, such as: cornflakes, pasta, gingerbread, raisins and rice contain little fat in relation to their calorie value.
- Examples of high-calorie food: nuts, peanut butter, chocolate, chips, biscuit, croissant, sugar, cornflakes and cheese.
- To table: Order calorie value.
- To table: Alphabetical order.
- To calculator: Calorie table calculator.
- To calculator: Calculation calorie usage.
Low carbohydrate nutritional chart
Tip: unlike most vegetables, fruit does contain a lot of carbohydrates.
- Examples of low-carbohydrate food: fish, meats, cheese and many vegetables.
- To table: Order carbohydrate quality.
- To table: Alphabetical order.
- For more information: Carbohydrates.
High carbohydrate nutritional chart
Athletes (especially endurance athletes) need extra carbohydrates. Not only to perform better during competitions, but also to speed up recovery after a match or heavy training.
- Examples of carbohydrate-rich food: dextro energy, cornflakes, rice, raisins, biscuits, pasta, gingerbread and sweet fillings.
- To table: Order carbohydrate quality.
- To table: Alphabetical order.
- For more information: Carbohydrates.
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.
- Examples of protein-rich foods: cheese, roast beef, mozzarella, tuna, peanuts, sardines, meat, fish and low-fat cottage cheese.
- To table: Order proteins quality.
- To table: Alphabetical order.
- For more information: Proteins.