Calorie: a unit of measurement to recognise foods containing energy.
Empty calories: a food containing these does not contain nutrient rich calories and hence does not provide any other goodness for our bodies, e.g. alcohol.
When looking at weight loss, we have already discussed ideal weight loss targets of 0.5 kg or 1 lb per week. This is achieved through a calorie deficit of 500kcal per day.
Calorie/Energy requirements: vary depending on age, gender, activity and body weight. Most women will lose the recommended amount of weight on a daily energy intake of 1500kcal and men on a daily intake of 1800kcal per day.
How do we distribute our calories throughout the day?
Complete main meal with pasta/rice/potato/bread etc: 450kcal.
Main course, to which vegetables and a carbohydrate need to be added: 300kcal.
Complete light meal, e.g. sandwich: 300kcal.
Pudding/dessert: 100-150kcal.
Food to be swapped | Substitute | Nutritional Savings |
Hard cheese; cheddar (40g)166kcal, 14g fat | Low fat cheddar(40g)109kcal, 6g fat | 57kcal8g fat |
Whole milk, 146g96kcal, 6g fat | Semi-skimmed milk, 146g67kcal, 2g fat | 29kcal4g fat |
Full fat yoghurt, 125g133kcal, 3.8g fat | Low fat yoghurt97kcal, 1.4g fat | 36kcal2.4g fat |
Custard cream biscuit, 2122kcal, 6g fat | Jaffa cake, 294kcal, 3g fat | 128kcal3g fat |
Cola, 160g66kcal, 0g fat | Diet Cola, 160gTrace kcal, 0g fat | 66kcal |
Doughnut, jam, 75g252kcal, 11g fat | Currant bun, 60g178kcal, 5g fat | 74kcal6g fat |
Fruit squash drink, 250g48kcal, 0g fat | Low calorie/sugar fruit squash, 250g3kcal, 0g fat | 45kcal |
Bounty bar, 57g270kcal, 15g fat | Milky way, 26g103kcal, 4g fat | 167kcal11g fat |
Ice cream, fruit flavour, 75g119kcal, 5g fat | Fruit sorbet, 75g98kcal, trace fat | 121kcal5g fat |
Salad cream, 20g70kcal, 6g fat | Reduced calorie salad cream, 20g39kcal, 3g fat | 31kcal3g fat |
Potato crisps, 30g159kcal, 10g fat | Twiglets, 25g96kcal, 3g fat | 63kcal7g fat |
Mayonnaise, 30g207kcal, 23g fat | Reduced calorie mayonnaise, 30g86kcal, 8g fat | 121kcal15g fat |