Fat:
Fat is nothing but addition in take of calories take by a human per day.....
The Basics Of Low Fat Cooking The low fat cooking has become the need of the hour. Many people fancy low fat cooking because of the benefits they have in store for them. It helps them to keep their body fit and protects them from various diseases such as heart problems, cholesterol etc the article teaches you some of the basics of low fat cooking.This article covers Introduction to low fat cooking recipeMethods of cooking fat low, tipsWhy go for low fat carb cooking?Benefits of low fat cooking recipes Low fat diet and low fat cooking recipes are the in thing of the day. The reasons for their popularity are not very difficult to understand. But the predominant one of them circles around socio-pathological background. So, what are fats? As we all know, fats form an important class of foods which provide certain nutritional value. Physically they are semi solid, greasy feeling compounds of organic chemicals like glycerol and certain fatty acids. Fats help in absorption of vitamins.
You would do better to know more about the different types of fats. Three main types of fats are saturated fats, monounsaturated fats and lastly polyunsaturated fats. Fats from animal source are generally saturated fats whereas vegetable sourced fats are unsaturated types. Saturated fats generally are solids in room temperatures and excessive consumption can generate unmanageable amounts of cholesterol. We will discuss this with low fat foods and low fat diets. Introduction to Low Fat Cooking Recipe Low fat cooking recipes are catching the imagination with increase in health consciousness. Celebrities, dieticians and healthcare magazines are helping the growth of awareness. By definition, cooking low fat, straight away means using less or no fat to cook. Strictly, this does not mean you can not use oils at all. So, the key to low fat foods and low fat diet lies in choosing fat free cooking ingredients. Methods of Cooking Fat Low, Tips Very simply put, you can follow these tips for cooking low fat. When you must use oil as a non stick medium, you have two options. First: make use of a non stick cookware and second: use non stick cooking spray in place of butter or oil.Trim as much fat as possible from meatUse lean, thin meat sticks instead of stouter onesGo for a non traditional cooking procedure like using grilling, microwaving or steaming to avoid fat instead of fryinguse more fat free milk in mashed potatoes or chicken breastsUse soy sauces, flavored olive oil or herbs, spices and even fruits to marinate your food. This constitutes a part of low fat carb cookingMake ice creams and cheese cakes from fat free or low fat creamsAvoid fatty red meat as far as possible Why Go For Low Fat Carb Cooking? It is obvious that saturated fats don't digest completely as they are difficult to breakdown.The saturated fats accumulate in the blood vessels and soft tissues increasing your weight.The undigested fats also convert into cholesterol, and circulate throughout arteries by LDL (bad fat).Arteries are the fresh blood carriers away from the heart.Excessive cholesterol is returned to the liver by another fatty compound called HDL (good fat).If cholesterol is left out in the arteries, they some what harden (formation of plaques), especially in diabetics, and restrict blood flow from heart.So here starts the mother of all the problems. This is the beginning of cardiac failure, stroke and kidney failure. Benefits Of Low Fat Cooking Recipes Low fat carb cooking and a good regimen of low fat diet helps you avoid all these in addition to keeping you away from the more common problems associated with over weight such as arthritis, joint pains and slipped disc. If you thought, keeping healthy was all about eating low fat foods, think again. The aging signs like sagging of your skin at an early age will not perhaps affect you owing to low or no fat accumulation under your skin. Problems like acne, sebaceous cysts will bother you less and don't forget the glow it could bring to your skin.
Basic Guidelines For Low Fat Cooking At the very basis you have to choose your food ingredients like meat, additives, oils and marinating etc. free of fat. Switching over to non stick cook wares and non stick oils help reduce oil intakes. But low fat diet doesn't stop at this. Serious aspirants can obtain a copy of free low fat recipes which usually dedicate a section to cooking methodologies. Consider some of these here: Broiling: This is one good way to making low fat foods. This is also called as roasting over the fire or grilling as in barbeque. Direct cooking over heat or fire does not call for use of much oil in addition to apparent burning of inherent fat contained within. · Micro Waving: Micro waving is safe for defrosting, reheating and some times cooking of select foods. Micro wave ovens cook better because of the enormous energy impact on the food kept inside, but it may not be even as the waves enter the food haphazardly. You may need to continue cooking on a barbeque. The only benefit of cooking by micro waving is it does not require oil. · Steaming: Steaming under high pressures (up to 10kgf/sq.cm), helps breaks down many fats including the saturated fats if you are cooking meat. What you get will be a sort of pre digested food. One drawback with steaming is its unsuitability to friable and roastable dishes. Carefully choose low fat cooking recipe ingredients. Look for fat and cholesterol contents of oils, butter from their packing when you buy. Try using Maionnaise® in place of butter. Your storekeeper may help you find relevant information although you can get the information from a low fat cooking recipe book too. Things To Avoid There are certain things to avoid if you are looking at cooking low fat food. Avoid reheating foods especially in microwave ovens. This, with uneven heating can fail to prevent bacterial contamination. Yogurt and milk contain considerable fat. You can avoid high fat content milk and yogurt. Including It In The Lifestyle If you took a pragmatic look at what you are eating, you will understand, it is really the habituation and taste that are making you to eat what you are. Now it is possible to substitute both of these things. This calls for a low fat diet plan. Keep a tab on your body weight and vital parameters like heart beats and blood pressure. These should tell you when you need to switch to more healthy low fat cooking recipe for a low fat diet before alarm bells could ring.
Facts About Chocolate Diet You can learn some good information about the chocolate diets such as Benefits of Chocolate Diet Certain brands of diet chocolate candy manufacturers claim to pack at least 100 mg of flavonols into each piece. Flavonols are antioxidants which have blood thinning effects helping in reducing blood pressure. A diet chocolate candy is also enriched with soy extracts called as sterols and certain vitamins to help manage cholesterol. This combination of sterols with vitamins stimulates burning of fats and cholesterols.
Calorie Details:
| Fats&Sugars | rtion size * | per 100 grams (3.5 oz) | energy content |
| PURE FAT | 9 cals (1 gram) | 900 cals | High |
| | 250 cals | 500 cals | High |
| Butter | 112 cals | 750 cals | High |
| Chewing gum | 8 cals per piece | - | |
| Chocolate | 200 cals | 500 cals | High |
| Cod liver oil | 135 cals (1 tbspoon) | 900 cals | High |
| Corn snack | 125 cals | 500 cals | High |
| Crisps (chips | 100 cals | 500 cals | High |
| Honey | 42 cals | 280 cals | Medium |
| Jam | 38 cals | 250 cals | Medium |
| Lard | 225 cals | 890 cals | High |
| Low fat spread | 50 cals | 400 cals | High |
| Margarine | 50 cals | 750 cals | High |
| Mars bar | 240 cals | 480 cals | Med-High |
| Mint sweets | 10 cals per piece | - | High |
| Oils -corn, sunflower, olive | 135 cals (1 Tbspoon) | 900 cals | High |
| opcorn average | 150 cals | 460 cals | High |
| Sugar white table sugar | 20 cals (1 tspoon) | 400 cals | Medium |
| Sweets (boiled) | 100 cals | 300 cals | Med-High |
| Syrup | 15 cals | 300 cals | Medium |
| Toffee | 100 cals | 400 cals | High |
| Meat Type | Calories | Fat |
| Bacon Calories (average rashers) | 500 | 45g |
| Beef Calories (average lean) | 275 | 20g |
| Lamb breast (roast) | 398 | 30g |
| Lamb Chops (grilled) | 368 | 28g |
| Lamb Cutlets (grilled) | 375 | 31g |
| Lamb Leg (roast) | 270 | 17g |
| Lamb Shoulder (roast) | 320 | 24g |
| Pork Belly rashers (grilled) | 400 | 35g |
| Pork Chops (grilled) | 340 | 24g |
| Pork Leg (roast) | 290 | 20g |
| Pork Trotters (boiled) | 290 | 23g |
| Veal fillet (roast) | 240 | 12g |
| Chicken Calories (average) | 140 | 12g |
| Duck (roast) | 330 | 30g |
| Goose (roast) | 350 | 25g |
| Partridge (roast) | 250 | 8g |
| Pheasant (roast) | 250 | 9g |
| Pigeon (roast) | 242 | 13.5g |
| | 165 | 6g |
| Hare | 155 | 6g |
| Rabbit | 187 | 8g |
| Venison | 200 | 6.5 |
Values for the calories in meats may vary due to different cooking methods!
| BREADS & CEREALS | Portion size * | per 100 grams (3.5 oz) | energy content |
| Bagel ( 1 average ) | 140 cals (45g) | 310 cals | Medium |
| Biscuit digestives | 86 cals (per biscuit) | 480 cals | High |
| | 48 cals (per biscuit) | 370 cals | Med-High |
| Bread white (thick slice) | 96 cals (1 slice 40g) | 240 cals | Medium |
| Bread wholemeal (thick) | 88 cals (1 slice 40g) | 220 cals | Low-med |
| Chapatis | 250 cals | 300 cals | Medium |
| Cornflakes | 130 cals (35g) | 370 cals | Med-High |
| Crackerbread | 17 cals per slice | 325 cals | Low Calorie |
| Cream crackers | 35 cals (per cracker) | 440 cals | |
| Crumpets | 93 cals (per crumpet) | 198 cals | Low-Med |
| Flapjacks basic fruit mix | 320 cals | 500 cals | High |
| Macaroni (boiled) | 238 cals (250g) | 95 cals | |
| Muesli | 195 cals (50g) | 390 cals | Med-high |
| Naan bread (normal) | 300 cals (small plate size) | 320 cals | Medium |
| Noodles (boiled) | 175 cals (250g) | 70 cals | Low calorie |
| Pasta ( normal boiled ) | 330 cals (300g) | 110 cals | Low calorie |
| Pasta (wholemeal boiled ) | 315 cals (300g) | 105 cals | |
| Porridge oats (with water) | 193 cals (350g) | 55 cals | Low calorie |
| Potatoes** (boiled) | 210 cals (300g) | 70 cals | Low calorie |
| Potatoes** (roast) | 420 cals (300g) | 140 cals | Medium |
| Rice (white boiled) | 420 cals (300g) | 140 cals | |
| Rice (egg-fried) | 500 cals | 200 cals | High in portion |
| Rice ( Brown ) | 405 cals (300g) | 135 cals | Low calorie |
| Rice cakes | 28 Cals = 1 slice | 373 Cals | Medium |
| Ryvita Multi grain | 37 Cals per slice | 331 Cals | Medium |
| Ryvita + seed & Oats | 180 Cals 4 slices | 362 Cals | Medium |
| Spaghetti (boiled) | 303 cals (300g) | 101 cals | Low calorie |
| Chocolate Bar | Calories per average Bar |
| Aero | 200 |
| Blue Riband | 103 |
| Bounty | 133 |
| Fry's Choc Cream | 205 |
| Cadbury's Wholenut | 300 |
| Cadbury's Whirls | 128 |
| Creme Eggs | 168 |
| Crunchie | 186 |
| Dairy Crunch | 158 |
| Drifter | 255 |
| Kit Kat | 110 (2 bars) |
| Lion Bar | 220 |
| Maltesers | 180 (small bag) |
| Mars Bar | 127 |
| Milky Bar | 150 |
| Milky Way | 130 |
| Minstrels | 200 (small bag) |
| Revels | 170 (small bag) |
| Rolo | 22 (each) |
| Snickers | 149 |
| Toffee Crisp | 190 |
| Topic Bar | 280 |
| Turkish Delight | 180 |
| Twix | 270 (2 bars) |
| Yorkie | 300 |
| Wine | Wine Calories |
| Alcohol-free Wine | 37 calories |
| | 96 calories |
| Dry Red Wine | 83 calories |
| Dry White Wine | 77 calories |
| Rose | 82 calories |
| Sparkling | 92 calories |
| Sweet Red Wine | 100 calories |
| Sweet White Wine | 103 calories |
| Fortified Wines | Wine Calories |
| Bianco Vermouth | 167 calories |
| Ginger Wine | 190 calories |
| Martini Bianco | 150 calories |
| Martini Extra Dry | 150 calories |
| Martini Rose | 180 calories |
| Martini Rosso | 192 calories |
| Port | 170 calories |
| Sherry average | 140 calories |
All values correct at time of testing, values for wine calories may vary between different sized glasses!
| Rice Recipe | Calories per 100 grams (3.5 oz) |
| Plain Boiled Rice | 151 |
| Brown Boiled Rice | 140 |
| Savoury Rice | 142 |
| Egg Fried Rice | 210 |
| Fried Rice | 184 |
| Chicken Fried Rice | 220 |
| Pilau Rice | 188 |
| Pot Rice (snack Variety) | 210 per pot |
| Rice & peas | 147 |
| Steamed Rice | 162 |
| Spanish Rice | 193 |
| Vegetable Pilau Rice | 230 |
| Maltese Baked Rice | 187 |
| | 205 |
| Thai Rice Soup | 180 |
| Spiced Basmati Rice | 195 |
| Rice Pudding | 90 |
| White Potatoes | Portion size * | per 100 grams (3.5 oz) | energy content |
| Raw | - | 70 calories | |
| Boiled | 180 | 80 calories | |
| Mashed | 200+ | 108 | Low-Med |
| Baked | 100 each average | 85 | |
| Roast Potato | 200+ | 150 | Medium |
| Potato Waffles | 200+ | 198 | Med-High |
| Potato Powder | - | 60 | Low |
| Crisps (chips | 120 / average bag | 500 | Med-High |
| Fried (chips | 700 | 270 | High |
| Potato Salad | 200 | 115 | Low-Med |
| Croquettes | 300+ calories | 210 calories | Med-High |
| Crunches | 300+ calories | 200 calories | Med-High |
| Saute | - | 120 calories | Low-Med |
| Tinned Potatoes | 140 half tin | 65 | Low |
| Sweet Potatoes | Portion size * | per 100 grams (3.5 oz) | energy content |
| Raw | - | 90 | |
| Boiled | 190 | 85 | |
| Baked | 120 average size | 92 |
| Egg recipes | Calories | Protein |
| Raw | 75 calories | 6g |
| Boiled average | 80 calories | 6g |
| Fried in oil | 120 calories | 6g |
| Scrambled (2 eggs + milk) | 170 calories | 14g |
| Poached 1 egg | 80 calories | 6g |
| Scotch egg | 140 calories | 7g |
| Omelette | 128 calories | 10g |
| Omelette + cheese | 240 calories | 17g |
| Quiche (egg & cheese) | 300 calories | 15g |
| 210 calories | 6g | |
| Meringue | 360 calories | 7g |
| Duck egg | 170 calories | 15g |
| Quail egg | 20 calories | 2g |
Measure the calorie content of eggs & thousands of foods using accurate nutri-scales.
| Fruit | Calories per piece | Carbs (grams) | Water Content |
| Apple (1 average) | 44 calories | 10.5 | 85 % |
| Apple cooking | 35 calories | 9 | 88 % |
| Apricot | 30 calories | 6.7 | 85 % |
| Avocado | 150 calories | 2 | 60 % |
| Banana | 107 calories | 26 | 75 % |
| Blackberries each | 1 calorie | 0.2 | 85 % |
| Blackcurrant each | 1.1 calorie | 0.25 | 77 % |
| Blueberries (new) 100g | 49 Cals ( 100g ) | 15 g | 81 % |
| Cherry each | 2.4 calories | 0.6 | 83 % |
| Clementine | 24 cals | 5 | 66 % |
| Currants | 5 calories | 1.4 | 16 % |
| Damson | 28 calories | 7.2 | 70 % |
| One average date 5g | 5 cals | 1.2 | 14 % |
| Dates with inverted sugar 100g | 250 calories | 63 | 12 % |
| Figs | 10 calories | 2.4 | 24 % |
| Gooseberries | 2.6 calories | 0.65 | 80 % |
| Grapes 100g Seedless | 50 cals | 15 | 82 % |
| one average Grape 6g | 3 calories | 0.9 | 82 % |
| Grapefruit whole | 100 calories | 23 | 65 % |
| Guava | 24 calories | 4.4 | 85 % |
| Kiwi | 34 calories | 8 | 75 % |
| Lemon | 20 calories | 3.4 | 85 % |
| Lychees | 3 calories | 0.7 | 80 % |
| Mango | 40 calories | 9.5 | 80 % |
| Melon Honeydew (130g) | 36 calories | 9 | 90 % |
| Melon Canteloupe (130g) | 25 cals | 6 | 93 % |
| Nectarines | 42 calories | 9 | 80 % |
| Olives | 6.8 calories | trace | 63 % |
| Orange average | 35 calories | 8.5 | 73 % |
| Orange large 350g | 100 Cals | 22g | 75 % |
| Papaya Diced (small handful) | 67 Cals (20g) | 17g | - |
| Passion Fruit | 30 calories | 3 | 50 % |
| Paw Paw | 28 calories | 6 | 70 % |
| Peach | 35 calories | 7 | 80 % |
| Pear | 45 calories | 12 | 77 % |
| Pineapple | 50 calories | 12 | 85 % |
| | 25 calories | 6 | 79 % |
| Prunes | 9 calories | 2.2 | 37 % |
| Raisins | 5 calories | 1.4 | 13 % |
| Raspberries each | 1.1 calories | 0.2 | 87 % |
| Rhubarb | 8 calories | 0.8 | 95 % |
| Satsuma one average 112g | 29 cals | 6.5 | 88 % |
| Satsumas 100g | 35 calories | 8.5 | 88 % |
| Strawberries (1 average) | 2.7 calories | 0.6 | 90 % |
| Sultanas | 5 calories | 1.4 | 16 % |
| Tangerine | 26 calories | 6 | 60 % |
| Tomatoes (1 average size) | 9 cals | 2.2 | 93 % |
| Tomatoes Cherry (1 average size) | 2 calories | 0.5 | 90 % |
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