Food Name Unit Calories (Calories)

Steamed buns 1 60

Tea eggs 1 70

Porridge 1 bowl 150

Fried pork bun 1 200

Rice 1 bowl 250

Steamed bread (large) 1 250

Meat packaging 1 270

Meat buns 1 350

Pork dumplings 10 capsules 350

Yangchun noodles 1 bowl 360

Cold rice noodles 1 part 430

Instant noodles 1 package 450

Spicy noodles 1 bowl 450

Beef noodles 1 bowl 470

Rice balls 1 500

Wonton Noodles 1 Bowl 560

Salmon bento 1 620

Egg wrapped rice 1 650

Assorted fried rice 1 670

Fried pork chop bento 1 700

Chicken leg bento 1 720

Chicken curry rice 1 750

Western-style food

Food Name Unit Calories (Calories)

Sandwich club 1 2 15

Fried chicken 1 RMB 300

Chicken burger 1 440

Crispy soup 1 serving 450

Beef burger 1 540

Spaghetti bolognese 1 600th copy

be a vegetarian

Food Name Unit Calories (Calories)

French fries (small) 1 package 220

Corn soup 1 cup 220

Apple pie 1 250

Potato cake 1 250

Chicken nuggets 6 270

French fries (large) 1 package 600

cake

Food Name Unit Calories (Calories)

Coffee 1 240 portions

Cheesecake 1 person 260

Strawberry cake 1 person 260

Blueberry cake 1 person 260

Chocolate cake 1 person 270

Chocolate milk cake 1 person 360

garden stuff

Food Name Unit Calories (Calories)

Chinese cabbage 100g 12

Spinach100g 20

Cauliflower100g 23

Water spinach100g 24

Cabbage 100g 26

Mushrooms100g 40

Dessert class

Food Name Unit Calories (Calories)

Konjac jelly 1 40

Popsicle 1 branch 65

Pudding (small) 1 1 12

Donuts 1+050

The first piece of cheese 1 160

High quality cheese 1 180

Fresh milk puffs 1 180

Ice cream 1 200 sticks

Ice cream cone 1 260

Egg Tower 1 270

Cream strawberry pie 1 piece 380

Potato chips 1 OK 5 10

preserved fruit

Food Name Unit Calories (Calories)

Cranberry100g 253

Plum 100g 259

Grape100g 3 12

Dried pineapple100g 320

Balegan 100g 367

snack

Food Name Unit Calories (Calories)

Seaweed100g 322

Dried pork100g 346

Dried bean curd100g 350

Cod shreds100g 357

Pancakes 100g 4 10

Chocolate Pie100g 467

Dehydrated comprehensive vegetable slices 100g 47 1

Soda biscuit 100g 477

Strawberry sticks 100g 494

Popcorn 1 package 500 pieces

Sandwich crisp 100g 503

Nut food 100g 504

Melon seeds 100g 5 12

France 100g 520

Sandwich biscuits 100g 522

Egg roll 100g 587

Sandwich rice100g 600

Pistachio nuts 100g 602

Beverage category

Food Name Unit Calories (Calories)

Boiling water 350 ml 0

Oolong tea (sugar-free) 350ml 0

Green tea (sugar-free) 350ml 0

Diet coke 350ml 1

Wheat tea (sugar-free) 350ml 50

Oolong tea (sugar-free 350ml 52

Green tea (containing sugar) 350ml 70

Black tea (containing sugar) 350ml 9 1

Sports drink 350ml 9 1

Lemon black tea (containing sugar) 350ml 123

Cao Xian honey 350ml 125

Sars 350ml ml 126

Huaguocha (sugar-free) 350ml 140

Coke 350ml 150

Coffee (containing sugar and cream) 350ml 158

Bubble tea 350ml 158

Milk tea (containing sugar) 350ml 175

Yakult 350ml 252

dairy produce

Food Name Unit Calories (Calories)

Skim milk 240ml 80

Yogurt (reducing sugar) 240ml 84

Low-fat milk 240ml 120

Original yogurt 240ml 144

Whole milk 240ml 150

Seasoned milk 240ml 150

Bread class

Food Name Unit Calories (Calories)

French bread 1 77

Croissant 1+030

Two pieces of toast 140

Ham bread 1 255

Chocolate bread 1 260

Strawberry bread 1 260

Pineapple bread 1 270

Peanut bread 1 280

Bread with butter 1 300

Onion bread 1 350

Cheese bread 1 440

fruit juice

Food Name Unit Calories (Calories)

Tomato juice 350 ml 70

Fruit and vegetable juice 350ml 137

Grapefruit juice 350ml 140

Grape juice 350ml 158

Apple juice 350ml 16 1

Orange juice 350ml 188

fruit

Food Name Unit Calories (Calories)

Hami melon 100g 2 1

24 red watermelons100g

Melon 100g 25

Elvin mango 100g 27

Litchi 100g 32

Papaya 100g 33

Citrus100g 33

Lotus 100g 34

Carambola100g 34

Orange 100g 35

Saint tomato 100g 35

Pack100g 39

Longan 100g 46

Qinglong Apple 100g 47

Grape100g 47

Kiwi100g 49

Banana 100g 64

Durian 100g 163

What's the point of calculating the calories of food?

Calories are also called calories, 1 calories are about 4. 18 joules.

Calculating the joules or calories of food is the most commonly used method to control weight. Its theory is simple: when you consume more energy than you consume, you will consume the fat stored in your body and lose weight. Therefore, the joules or calories of food are calculated when eating, so as to control the intake of calories and achieve the purpose of losing weight.

Is calorie control harmful to health?

Excess calories is an important cause of obesity, and controlling calories can achieve the purpose of losing weight to a certain extent. But it is also incorrect to think that "as long as you control calories, you will lose weight".

If you think that calorie restriction can help you lose weight, you should start with calorie control. Endless restriction can not guarantee the minimum calorie intake, which will lead to fatigue, dizziness, dizziness and anemia. These are all symptoms of mild malnutrition. "Calorie" and "nutrition" are two completely different concepts. Foods with high calories are not necessarily nutritious. On the contrary, some foods are rich in nutrition but low in calories. Understand the nutrition and calories of food. Reasonable collocation of food types. The correct way to lose weight is to limit calories on the basis of fully ensuring nutrition. Only in this way, dieting and losing weight will not endanger human health.

What principles should be followed to reduce calorie intake?

To reduce calorie intake and lose weight effectively, we should follow the following principles.

1, the principle of eating less and eating more.

Eat 3~5 times a day, eat less each time, and try to eat lightly.

2. The principle of ensuring protein's sufficiency.

In your daily calorie-restricted diet, you must include a high-protein food, such as fish, beef or soy products.

The principle of eating more green vegetables.

Green vegetables are rich in nutrition and low in calories, which is the best food to control calorie intake. If you feel hungry between meals, you can also chew some crispy cucumbers or carrots.

4. The principle of avoiding drinking

5. The principle of eating less starchy food.

Such as biscuits, cakes and desserts, which are high in calories but low in nutritional value, can be replaced by low-calorie foods.

6. The principle of reducing fat.

Don't add unnecessary fat to food, you can use baking or boiling instead of frying and frying.

What nutrients must I take when dieting?

Dieting can reduce your energy intake, but it will also limit nutrition. Therefore, we must carefully choose the foods we eat and pay attention to measuring their calorie and nutritional value. Dieters must not ignore the following four foods, including meat, milk and dairy products, fruits and vegetables, and shells. We can't ignore five nutrients.

1 vitamin B6.

Function: It can promote the absorption and metabolism of protein, help the body consume fat and promote the formation of red blood cells. Lack of vitamin B6 will slow down metabolism, reduce fat consumption, accelerate fat accumulation and aggravate obesity.

2. calcium. Function: Promote the development of bones and teeth, regulate the beating frequency of the heart, and increase the functions of nerves and muscles. In childhood, the human body has the strongest absorption ability. If calcium intake is not correct, bones will shrink. Children with calcium deficiency often have rickets symptoms such as chicken breast and spiral legs. /kloc-women aged 0/9 ~ 50 need 800 mg of calcium every day. It is equivalent to three cups of milk.

3. iron. Function: It is an essential element for making red blood cells and oxygen delivery system. 1 1 1-50-year-old women need18mg of iron every day, which is equivalent to 200g of pig liver. Iron deficiency often leads to anemia and other symptoms.

4. Zinc. Function: Help the body develop and resist diseases. Adults need 15mg zinc a day, which is equivalent to 250g beef. Eggs, seafood, liver and other foods are rich in zinc.

5. water. Function: It is an indispensable substance for human body and the foundation of life. In addition to maintaining normal metabolism, it can also regulate body temperature and help eliminate waste.