It is said that to be in top shape you should eat 1-1.5 grams of proteins because they will stimulate your metabolism. You should also eat 40-50 grams of fats daily and 120-140 grams of carbohydrates. That way you will be full of energy all day long.
Here is a chart of foods and their nutritional value. This way you will be able to give your body all the nutrients it needs. In the following nutritional value chart you can find out the proteins, fats, carbohydrates and calories that various foods contain.
Foods and Their Nutritional Value Chart
| Food(100 grams) | Proteins(grams) | Fats(grams) | Carbohydrates(grams) | Calories |
| Milk | 4 | 4 | 4 | 67 |
| Yogurt | 4 | 4 | 4 | 52 |
| Light Cheese | 27 | 27 | 4 | 97 |
| Light Meat | 20 | 20 | – | 118 |
| Light Fish | 20 | 20 | – | 89 |
| 2 Eggs | 14 | 14 | – | 152 |
| Peppers | 1 | 1 | – | 16 |
| Potatoes | 2 | 2 | 4 | 24 |
| Cucumbers | 1 | 1 | 3 | 84 |
| Onion | 1 | 1 | 3 | 16 |
| Mushrooms | 5 | 5 | 10 | 60 |
| Cauliflower | 2 | 2 | 2 | 16 |
| Pumpkin | – | – | 4 | 16 |
| Green Beans | 2 | 2 | 5 | 28 |
| Peas | 8 | 8 | 15 | 92 |
| Carrots | 1 | 1 | 10 | 44 |
| Parsley root | 1 | 1 | 10 | 44 |
| Tomatoes | 1 | 1 | 4 | 20 |
| Egg-plant | 1 | 1 | 5 | 24 |
| Leek | 2 | 2 | 10 | 48 |
| Radishes | – | – | 4 | 16 |
| Lettuce | 1 | 1 | 3 | 44 |
| Red Beet | 1 | 1 | 10 | 44 |
| Spinach | 3 | 3 | 2 | 20 |
| Celery | 1 | 1 | 2 | 20 |
| Garlic | 7 | 7 | 25 | 128 |
| Cabbage | 1 | 1 | 5 | 24 |
| Blueberries | – | – | 15 | 60 |
| Banana | 1 | 1 | 20 | 84 |
| Apricots | 1 | 1 | 15 | 64 |
| Strawberries | – | – | 10 | 40 |
| Cherries | 1 | 1 | 10 | 44 |
| Grapefruit | – | – | 6 | 24 |
| Quince | – | – | 15 | 60 |
| Lemon | – | – | 6 | 24 |
| Mandarins | – | – | 10 | 40 |
| Apples | – | – | 15 | 60 |
| Watermelon | – | – | 5 | 20 |
| Pears | – | – | 20 | 80 |
| Peaches | – | – | 15 | 60 |
| Oranges | – | – | 10 | 40 |
| Plums | – | – | 20 | 80 |
| Grapes | 2 | 2 | 20 | 96 |
| Sour Cherries | 1 | 1 | 15 | 64 |
| Dates | 1 | 1 | 74 | 300 |
| Figs | 4 | 4 | 54 | 257 |
| Raisins | 2 | 2 | 71 | 292 |
| Dried Beans | 23 | 23 | 47 | 296 |
| Dried Peas | 21 | 21 | 53 | 314 |
| Dried Lentil | 25 | 25 | 52 | 326 |
| White Bread | 10 | 10 | 50 | 240 |
| White Flour | 10 | 10 | 75 | 340 |
| Corn Flour | 10 | 10 | 75 | 348 |
| Rice | 8 | 20 | 76 | 345 |
| Oat Flakes | 10 | – | 65 | 379 |
| Pastas | 10 | 8 | 80 | 378 |
| Cookies | 10 | 10 | 20 | 426 |
| Peanuts | 9 | 5 | 10 | 382 |
| Nuts | 20 | 2 | 4 | 632 |
| Sour Cream 20% | 3 | 10 | 3 | 204 |
| Butter | – | 9 | – | 720 |
| Cooking Oil | – | – | – | 900 |
| Margarine | – | – | – | 720 |
| Sugar | – | – | 100 | 410 |
You should pint the nutritional value of food chart and put it on the fridge. That way you will be able to check the nutritional value of the food you are about to eat more easily. You can also bookmark this page.
August 11, 2009
Diets & Nutrition