Impaired Fasting Glycaemia (Glucose in the blood)



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Calories - Why Calorie Count?

Health professionals involved in helping people to lose weight, tend to agree that healthy eating and a low fat diet are essential for long term healthy weight loss.

Losing weight by calorie counting helps to build your knowledge and awareness of what's in what you eat, and what your body really needs. Calorie counting is flexible enough to fit into most lifestyles and can accommodate personal taste, likes and dislikes. There are no forbidden foods when you calorie count - everything is allowed - as long as you eat less calories than you burn up each day you will lose weight, that's a scientific fact.

First you need to work out how many calories you need each day to maintain your weight. For women, this averages around 2000, for men around 2500 (more if you are very over weight, very muscular - or very tall!). To lose weight you need to create a calorie deficit by consuming fewer calories than you burn. If you eat 500 calories less than you need each day you'll lose weight at the rate of one pound a week. If you eat 1,000 calories less than you need each day you'll lose two pounds each week. Your body will have to turn to its fat stores to make up your calorie deficit. It's recommended that you combine exercise (burning more calories) with healthy eating to create a calorie deficit.

Have a look at how many calories are in things:

Calories in Takeaways [pic]

  

|Food |Serving |Kcal |

|Chicken Sandwich, Burger King* |1 Sandwich/224g |659 |

|Quarter Pounder With Cheese, McDonald's* |1 Burger/206g |515 |

|Big Mac, McDonald's* |1 Big Mac/215g |492 |

|McChicken Sandwich, McDonald's* |1 Sandwich/167g |376 |

|Cheeseburger, McDonald's* |1 Burger/122g |300 |

|Hamburger, McDonald's* |1 Burger/108g |254 |

|Fries, McDonald's* |1 Reg Portion/78g |224 |

|Extra Crispy Chicken Drumstick, Kentucky Fried Chicken* |1 Drumstick/67g |195 |

|Hash Brown McDonald's* |1 Portion/56g |127 |

|Cheese & Tomato Pizza, 9.5", Domino's Pizza |1 Slice/52g |125 |

|Garlic Bread, Pizza Hut* |1 Slice/24g |101 |

 

Calories in Pizza [pic]

 

|Pizza Topping |Calories per Pizza Slice (Kcal) |

|Pepperoni Feast |352 |

|Super Supreme |331 |

|Meat Feast |327 |

|Supreme |309 |

|Cheese Feast |299 |

|Chicken Feast |283 |

|Country Feast |279 |

|Spicy, Hot One |274 |

|Cajun Chicken, Hot One |273 |

|Chicken Supreme |273 |

|Vegetable Supreme |273 |

|Vegetarian, Hot One |265 |

|Farmhouse |240 |

|Margherita |238 |

|Hawaiian |222 |

|Chicken Hi Light |189 |

|Ham Hi Light |184 |

Calories in Snacks [pic]

|Food |Serving |Kcal |

|Nuts, Brazilian |12 Whole / 40g |275 |

|Crisps, Chargrilled Steak, MAX, Walkers |1 Bag / 50g |263 |

|Popcorn, Toffee, Blockbuster |½ Bag / 50g |220 |

|Doritos, Extreme Chilli Heatwave, Doritos |1 Bag / 40g |200 |

|Crisps, Lime & Thai Spices, Sensations, Walkers |40g |200 |

|Popcorn, Salted, Blockbuster |½ Bag / 50g |198 |

|Crisps, Vintage Cheddar & Red Onion Chutney, Sensations, Walkers |40g |198 |

|Crisps, Salt & Shake, Walkers |1 Bag / 30g |162 |

|Nuts, Salted Roasted, Luxury, KP |25g |161 |

|Nuts, Pistachio |25g |152 |

|Nuts & Raisins, Mixed, KP |25g |136 |

|Crisps, Ready Salted, Walkers |1 Bag / 25g |133 |

|Crisps, Cheese & Onion, Cheese Heads, Walkers |1 Bag / 27g |128 |

|Frazzles, Bacon, Walkers |1 Bag / 25g |121 |

|Crisps, Sour Cream & Chive, Lights, Walkers |1 Bag / 24g |114 |

|Monster Munch, Pickled Onion, Walkers |1 Bag / 22g |109 |

|Crisps, Roast Chicken, Potato Heads, Walkers |1 Bag / 23g |107 |

|Crisps, Naked, Potato Heads, Walkers |1 Bag / 23g |106 |

|Quavers, Cheese, Walkers multi bag |1 Bag / 20g |88 |

|Crisps, Salt & Vinegar, Baked, Walkers |1 Bag / 25g |98 |

|Wotsits, Cheesy, Walkers |1 Bag / 19g |95 |

|French Fries, Worcester Sauce, Walkers |1 Bag / 22g |94 |

|Wotsits, Prawn Cocktail, Walkers |1 Bag / 19g |93 |

|Squares, Salt & Vinegar, Walkers |1 Bag / 25g |92 |

Calories in Main Meals [pic]

|Main Meal |Serving Size |Calories/kcals |

|Lasagne, Pizza Express |1 Serving/350g |514 |

|Toad in the Hole, Aunt Bessie’s |1 Serving/190g |452 |

|Tikka Masala, Chicken, & Pilau Rice, GFY, Asda |1 Pack/400g |440 |

|Chilli Con Carne, With Rice, Perfectly Balanced, Waitrose |1 Pack/ 400g |404 |

|Beef Dinner, Roast, Birds Eye |1 Meal/340g |386 |

|Bake, Vegetable, Marks & Spencer |1 Pack/450g |383 |

|Bolognese, Spaghetti, Marks & Spencer |1 Pack/400g |380 |

|Chicken Kiev, Bernard Matthews |1 Kiev/125g |373 |

|Sausage & Mash, Healthy Living, Tesco |1 Pack/450g |369 |

|Tagliatelle, Mushroom & Bacon, BGTY, Sainsbury’s |1 Pack/400g |368 |

|Bake, Tuna & Pasta, Healthy Living, Tesco |1 Pack/400g |360 |

|Pizza, Mushroom & Ham, COU, Marks & Spencer |1 Pizza/245g |355 |

|Cauliflower Cheese, Finest, Tesco |1 Serving/250g |318 |

|Burgers, Beef, Aberdeen Angus, Marks & Spencer |1 Burger/142g |298 |

|Chilli, Non Carne, Linda McCartney |1 Pack/340g |275 |

|Canelloni, Spinach & Ricotta, BGTY, Sainsbury’s |1 Pack/300g |246 |

|Cod, Battered, Chop Shop, Youngs |1 Portion/113g |237 |

|Pie, Cottage, Weight Watchers |1 Pack/320g |230 |

|Hot Pot, Beef, Weight Watchers |1 Pack/320g |210 |

|Salmon, Fillet, Raw, Average |1 Fillet/79g |149 |

|Fish, Fingers, Birds Eye |3 Fingers/75g |140 |

|Burgers, Beef, 100%, Birds Eye |1 Burger/41g |120 |

|Sausages, Quorn |2 Sausages/85g |96 |

|Burger, Quorn |1 Burger/50g |73 |

Calories in Subway [pic]

 

|Subway Sub |Serving |Kcal |

|Meatball Marinara Sub |6” Sub/382 |520 |

|Chicken & Bacon Ranch Sub |6” Sub/309g |489 |

|Spicy Italian Sub |6” Sub/229g |461 |

|Italian BMT Sub |6” Sub/245g |429 |

|Tuna Sub |6” Sub/253g |402 |

|Sweet Onion Chicken Teriyaki Sub |6” Sub/283 |352 |

|Cheese Steak Sub |6” Sub/261g |336 |

|Club Sub |6” Sub/268g |299 |

|Turkey Breast Sub |6” Sub/226g |256 |

|Veggie Delite Sub |6” Sub/169g |203 |

Calories in Side Orders [pic]

  

|Order |Serving Size |Calories / Kcals |

|Onion Rings, Battered, Somerfield |1 Serving/100g |343 |

|Chips, Fried Average |1 Sm Serving/130g |296 |

|Onion Rings In Breadcrumbs, McCain |1 Serving/100g |294 |

|Egg Noodles, Asda |1 Serving/190g |288 |

|Cous Cous, Plain, Waitrose |1 Serving/70g |244 |

|Baked Potato, Average |1 Med Pot/200g |218 |

|Chips, Homefries, Frozen Weight, McCain |1 Serving/150g |201 |

|Baked Beans, Heinz |½ Can/270g |197 |

|Basmati Rice, Cooked, Average |1 Serving/140g |188 |

|Roast Potatoes, Sainsbury’s |1 Serving/165g |164 |

|Hash Browns, Oven Baked, Tesco |2 Hash Browns/75g |161 |

|Spaghetti Hoops, Tesco |½ Can/205g |123 |

|Samosas, Vegetable, Marks & Spencer |1 Samosa/45g |115 |

|Stuffing, Sage & Onion, Paxo |1 Serving/50g |72 |

|Salad, Crisp & Crunchy, Asda |1 Pack/250g |55 |

|Yorkshire Pudding, Aunt Bessies |1 Pudding/18g |50 |

|Peas, Frozen, Birds Eye |1 Serving/85g |52 |

|Chicken Satay Sticks, Asda |1 Stick/20g |43 |

|Poppadom, Asda |1 Poppadom/9g |42 |

|Corn, Cob, Average |1 Cob/75g |42 |

|Stir Fry, Tesco |1 Serving/150g |33 |

|Broccoli, Green, Raw, Average |1 Serving/80g |24 |

Calories in Fish [pic]

 

|Fish |Serving |Kcal |

|Scampi, Breaded, Average |1 Serving/255g |565 |

|Mackerel Fillets Smoked Average |1 Serving/60g |200 |

|Salmon Fillet, Aldi |1 Fillet/100g |198 |

|Cod Fillet, Battered, Average |1 Fillet/90g |158 |

|Sardines Grilled |3 Sardines/75g |146 |

|Fishcakes, Frozen, Average |1 Cake/85g |112 |

|Tuna Chunks, in Brine, Sainsbury’s |½ Tin/93g |105 |

|Shark, Raw |1 Serving/100g |102 |

|Haddock Fillet, Smoked, Youngs |1 Fillet/100g |98 |

|Langoustine, Raw, Average |1 Serving/100g |90 |

|Lobster, Boiled |2 Tbsp Meat/85g |88 |

|Shrimp, Boiled, Average |1 Serving/60g |70 |

|Prawns, Boiled |20 Prawns/60g |59 |

|Crab, Sticks, Tesco |3 Sticks/45g |45 |

|Mussels, Boiled, Average |5 Mussels/35g |36 |

 

Calories in Chocolate [pic]

 

|Chocolate |Serving |Calories / Kcals |

|Dairy Milk, Cadbury’s |1 Bar/49g |255 |

|Dream, Cadbury’s |1 Bar/45g |250 |

|Rolo, Nestle |1 Pack/52.5g |247 |

|Dairy Milk with Caramel, Cadbury’s |1 Bar/50g |240 |

|Dairy Milk with Fruit & Nut, Cadbury’s |1 Bar/49g |240 |

|Toffee Crisp, Nestle |1 Bar/44g |227 |

|Crunchie, Cadbury’s |1 Bar/42g |200 |

|Snickers, Mars |1 Snack Size/38g |190 |

|Maltesers, Mars |1 Packet/37g |187 |

|Turkish Delight, Fry’s |1 Bar/51g |186 |

|Mars Bar, Mars |1 Snack Size/32g |175 |

|Flake, Cadbury’s |1 Bar/32g |170 |

|Crème Egg, Cadbury’s |1 Egg/39g |170 |

|Buttons, Dairy Milk, Cadbury’s |1 Pack/32.5g |170 |

|Aero, Nestle |1 Bar/31g |164 |

|Twix. Mars |1 Single Bar/29g |143 |

|Bounty, Mars |1 Bar/28g |135 |

|Milky Way, Mars |1 Bar/26g |118 |

|Twirl, Cadbury’s |1 Finger/22g |116 |

|Fudge, Cadbury’s |1 Bar/25g |110 |

|Kit Kat, Nestle |2 Fingers/21g |106 |

Calories in Eggs [pic]

 

|Eggs |Serving |Kcal |

|Egg, Goose, Whole, Raw |1 Egg/144g |232 |

|Egg, Dried, Whole, Average |1 Serving/28g |159 |

|Egg, Duck, Whole, Raw |1 Egg/75g |122 |

|Egg, Whole, Raw |1 Med Egg/66g |108 |

|Egg, Fried |1 Med Egg/60g |105 |

|Egg, Scrambled, Average |1 Egg/68g |100 |

|Egg, Boiled |1 Med Egg/50g   |74 |

|Egg, Poached |1 Med Egg/50g |74 |

|Egg, Yolk, Raw |1 Av Yolk/14g |48 |

|Egg, White, Dried, Average         |1 Tbsp/14g |41 |

|Egg, White Only, Raw |1 Large Egg/40g |21 |

|Egg, Quail, Whole, Raw |1 Egg/13g |20 |

Calories in Fruit & Veg [pic]

 

|Food |Serving |Kcal |

|Red Kidney Beans In Water, Tesco* |1 Can/420g |391 |

|Potatoes, Baked, Flesh & Skin |1 Med/180g |245 |

|Banana Fresh, Weighed Without Skin |1 Med/150g |143 |

|Sweet Corn, Green Giant* |1 Can/200g |140 |

|Apricots, Dried, Sundora* |1 Serving/50g |83 |

|Pear, Average, Raw |1 Med/170g |68 |

|Orange |1 Med/160g |59 |

|Garden Peas, Bird's Eye* |1 Serving/85g |53 |

|Potatoes, New, Boiled in Salted Water |100g |53 |

|Cherries, Black, Raw |100g |51 |

|Apples, Eating, Raw |1 Med/112g |53 |

|Mango, Raw |225g |60 |

|Blueberries, Raw |100g |60 |

|Kiwi Fruit |100g |49 |

|Onions, Raw |100g |36 |

|Peach, Raw |1 Med/110g |36 |

|Plums |100g |36 |

|Satsumas |100g |36 |

|Cauliflower, Raw |100g |34 |

|Broccoli, Green, Raw |100g |33 |

|Peppers, Capsicum, Red Raw |100g |32 |

|Carrots, Young, Raw |100g |30 |

|Broccoli, Raw |100g |30 |

|Strawberries, Raw |100g |27 |

|Melon, Average |100g |24 |

|Green Beans, French Beans Boiled in Unsalted Water |100g |22 |

|Courgette, Raw |100g |18 |

|Grapes, Average |100g |17 |

|Tomato, Raw |1 Med/85g |14 |

|Lettuce, Average, Raw |100g |14 |

|Mushrooms, Common, Raw |100g |13 |

|Cucumber, Raw |100g |10 |

Calories in Alcoholic Drinks [pic]

 

|Alcoholic Drinks |Serving Size |Calories/kcals |

|Gin & Tonic, Premixed, Canned, Gordons |1 Can/250ml |213 |

|Beer Bitter, Draught |1 Pint/568ml |256 |

|Larger, Average |1 Pint/568ml |188 |

|Strong Lager (5%) |1 Pint/568ml |256 |

|Stout (4%) |1 pint |210 |

|Wine, small |1 Glass/125ml |105 |

|Wine, Medium |1 Glass/175m |147 |

|Wine, large |1 Glass/250ml |210 |

|Wine | 1 bottle |630 |

|Wine, Red |1 Glass/120ml |80 |

|Champagne, Average |1 Glass/120ml |89 |

|Barcardi & Diet Coke |1 Serving/275ml |55 |

|Vodka & diet mixer |1 Serving/275ml |55 |

|Cider |1 pint |244 |

|Cider |1 litre |360 |

|Vodka |¼ bottle (175ml) |385 |

|Vodka |½ bottle (350ml) |770 |

|Alcopop |275ml |200 |

|Cream Liqueur |50ml |162 |

|Shooters |25ml |55-100 |

|Tonic Wine |75cl |622 |

|Diet cans soft drinks |330ml |0 |

|Cans Soft drinks |330ml |142 |

Calories in Non -Alcoholic Drinks [pic]

|Non-alcoholic Drink |Serving Size |Calories/kcals |

|Smoothie, Strawberries & Bananas, Innocent |1 Bottle/250ml |143 |

|Cola, Coke, Coca-Cola |1 Can/330ml |142 |

|Irn brew |1 Can/330ml |141 |

|Sprite Zero |1 Bottle/275ml |0 |

|Juice, Orange, with Bits, Tropicana |1 Bottle/330ml |141 |

|Juice Drink, J20, Orange & Passion Fruit, Britvic |1 Bottle/275ml |132 |

|Capri-sun |200ml |89 |

|Red Bull, Regular |1 Can/250ml |113 |

|High Lights, Chocolate Drink, Dry, Cadbury |1 Sachet/10g |37 |

|Tea, Made With Water, With Semi Skimmed Milk |1 Cup/200ml |14 |

|Coffee, Infusion, Average, With Semi Skimmed Milk |1 Cup/220ml |14 |

|Ribena, Blackcurrant, Really Light No Added Sugar |1 Carton/250ml |8 |

|Tea, Earl Gray, Infusion With Water |1 Mug/250ml |3 |

|Water, Mineral or Tap |1 Glass/250ml |0 |

Calories in Coffee [pic]

 

|Coffee |Serving |Kcal |

|Coffee, Mocha, White Chocolate, Skimmed, Whip, Tall, Starbucks |1 tall/354ml |344.0 |

|Frappuccino, Mocha, With Whip & Syrup, Tall, Starbucks |1 tall/354ml |331.0 |

|Coffee, Mocha, With Whipped Cream, Semi Skimmed Milk, Regular, Caffe Nero |1 cup/180ml |326.0 |

|Coffee, Latte, Chai, Semi Skimmed Milk, Caffe Nero |1 Latte/423ml |283.0 |

|Coffee, Mocha, Peppermint, Skimmed, Tall, Starbucks |1 tall/354ml |237.0 |

|Coffee, Mocha, Pret a Manger |1 serving/340ml |232.8 |

|Coffee, Frappe Latte, Caffe Nero |1 regular/369.4g |210.6 |

|Coffee, Caffe Latte, Whole Milk, Tall, Starbucks |1 tall/354ml |200.0 |

|Coffee, Latte, Pret a Manger |1 serving/340ml |194.4 |

|Frappuccino, Coffee, Tall, Starbucks |1 tall/354ml |190.0 |

|Coffee, Caramel Macchiato, Skimmed Milk, Tall, Starbucks |1 tall/354ml |173.0 |

|Coffee, Cappuccino, EAT |1 tall/355ml |168.0 |

|Frappuccino, Espresso, Tall, Starbucks |1 tall/354ml |165.0 |

|Coffee, Iced, latte, Whole Milk, With Syrup, Tall, Starbucks |1 tall/354ml |160.0 |

|Coffee, Latte, Skimmed Milk, Tall, EAT |1 tall/355ml |142.0 |

|Coffee, Iced, Latte, Skimmed Milk, & Syrup, Tall, Starbucks |1 tall/354ml |122.0 |

|Frappuccino, Coffee, Light, Tall, Starbucks |1 tall/354ml |119.0 |

|Coffee, Cappuccino, Weight Watchers |1 beaker/230ml |115.0 |

|Coffee, Caffe Misto, Whole Milk, Tall, Starbucks |1 tall/354ml |106.0 |

|Coffee, Cappucino, Full-Fat Milk, No Chocolate, Pret a Manger |1 serving/355ml |102.0 |

|Coffee, Mocha, Nescafe |1 sachet/22g |92.0 |

|Coffee, Cappuccino, Instant, Kenco |1 sachet/20g |80.2 |

|Coffee, Cappuccino, Skimmed Milk, Tall, Starbucks |1 tall/354ml |76.0 |

|Coffee, Iced, Latte, Skimmed Milk, Tall, Starbucks |1 tall/354ml |73.0 |

|Coffee, Caffe Misto, Skimmed Milk, Tall, Starbucks |1 tall/354ml |64.0 |

|Coffee, White, made With 1 Sugar, Klix Vending Machine |1 cup/190ml |51.0 |

|Coffee, Instant, Made With Water & Semi-Skimmed Milk |1 serving/350ml |24.5 |

|Coffee, White, Klix Vending Machine |1 cup/190ml |23.0 |

|Coffee, Caffe Americano, Tall, Starbucks |1 tall/354ml |11.0 |

|Coffee, Brewed, Tall, Starbucks |1 tall/354ml |7.0 |

|Coffee, Espresso, Solo, Starbucks |1 solo/30ml |6.0 |

|Coffee, Decaffeinated, Gold Blend, Nescafe |1 Tsp/5g |5.4 |

|Coffee, Black |1 mug/270ml |5.4 |

|Coffee, Iced, Tall, Starbucks |1 tall/354ml |4.0 |

Calories in Breakfast Cereals [pic]

|Breakfast Cereals |Serving |Kcal |

|Corn Flakes |25g |100 |

|Corn Flakes |100g |370 |

|Porridge Oats-so Simple original | 1 sachet, 27g |103 |

|Porridge oats-so –Simple Golden Syrup Flavour | 1 sachet, 36g |137 |

|Porridge oats-so simple Honey and Almond |1 sachet ,33g |121 |

|Porridge oats-so-simple Sweet Cinnamon |1 sachet, 33g |121 |

|Weetabix |2 biscuits,37.5g |135 |

|Special K |30g |114 |

|Alpen Original |40g |143 |

|All Bran |40g |111 |

|Cheerios |30g |111 |

|Crunchie Nut Cornflakes |30g |121 |

|Co-Co Pops |30g |116 |

|Milk, Whole |100ml |67 |

|Milk, Semi-skimmed |100ml |50 |

|Milk, Skimmed |100ml |42 |

See Healthy Recipes for some ideas for low calorie meals

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