North Carolina Newspapers

Page 4 — Smoke Signals. Wednesday, October 11. 1978 To Watch Your Weight, Count Calories By SARAH G. WRIGHT Director of Health Services Those of us who like to know how many calories we are consuming need a handy chart. The following has been prepared so you might post it in your room. Hease pay attention to the caloric content of the foods usally us^ as extra snacks, especially at night. Some of these can add up to 500 extra calories. Many of these snack foods are so low in nutrients that they are known as empty calory foods. For the sake of good health it would be advisable to try fresh fruit instead of those empty calories. CHECK CALORIES FOR YOUR DIET 713 DIFFERENT FOODS LISTED ALPHABETICALLY © COPYRIGHT 1967 MADE FOR CHADWICK-MILLER INC, BOSTON, PRINTED IN JAPAN Food Weight or Measure Calories ippie. fresh. I large 117 ipple. fresh. 1 medium 70 spple. fresh. 1 small 58 apple, slices. 1 cup 83 ipple, biked. 1 large 158 apples and apricots, canned, strained. 1 ounce 18 apple brown betty TT cup 175 apple luice 8 ounces 125 apple pie 1. 6 of 9' pie 375 apple sauce, sweetened. + cup 90 apple sauce. 0n5;weetened. 1 T cup 50 apricots, fresh. 3 whole 60 aprtcots. canned, sweetened. 4 halves. 2 tbsp. juice 80 apricots, canned, waterpacked. 1 cup 80 apricots, canned, low calorie. 4 or 5 halves 41 apricots, canned, strained. 1 ounce 17 apricots, dried, stewed, sweetened. 4 halves. 2 tbsp juice 123 apricots, frozen. 3 ounces 70 asparafus. canned 6 spears 20 asparafus. frozen' 6 spears 20 Food broccoli, froien bro«n bctly, Srussels sprouts. butter butter buttermilk obbaie. cliopped. ri« cibbaie. cooked. cake, aniel, plain. cake, apple crumb, cake, ctieese, cake, chocolate, plain. cake, chocolate, layer, cake, coffee, plain, cake. cup. plair. cake, cup. medium, frosted cake, fruit, dark, cake, (inierbread. cake, iceboi cake, jelly roll cake, marble cake, pineapple upsidedown cake, pound, cake. spon|e. candy. Almond Joy, candy, bromn su|ar tud|c. candy, chocolate, milk candy, chocolate bar. candy, fudfe, candy, halvah. candy. Hershev mifk chocolate, candy, lely beans candy. Lifesavers. fruit, candy, Lifesavers. mint, cjndy. Mars bar. candy. Mars Milky Way. candy. Mars Three Musketeers, candy, marshmaloai candy. Neitle's milk chocolate, candy, peanut brittle, candy, sourbals. cantaloupe carrots. ra«, carrots. ra«. (rated, carrots, cooked, diced carrots, canned, diced, carrots, canned, strained, carrots, frozen, cashew nuts catsup cauhflnur. cooked. cauUlour. froien. caviar, iranulated. sturieon. cslery, raw. celery, soup, cream of. home made cereal, bran, cereal, cheerios. C««4l. corn flakes. cereal, cream ol wneat. cooked Weight or Measure Caloria* 34- ounces + + 1 1 t cup cup square -f'thick tiw ounces + cup + 3* sice I sice r »ed|e I piece 3* s«i>' I piece 1 1 * tliick shoe I ;«iare 1 servini I sice I sice I piece I sice 2' skce IM siie 1 piece 1 ounce 2 ounces I ounce 1> ounces bat 10 1 ro*t 1 rol I -t- ounces I bar I ounces J S( bar 1 ounce 1 + of *+■ melon 1 I cup + cup f cup 1 ounce 3-^ ounces & to I tbsp cup cup titsp small stalks 1 CUD + cup 1 cup I cup 1 cup B cereal. Farina, cooked 1 cup cereal Grape Nuts. i cup bacon, crisp. 1 6’ strip 48 cereal Kelogg's Special “K" 1 cup bacon. Canadian 4 ounces 260 cereal oai reaiiy to eat. 1 C'JP l^agel. 1 medium 125 cereil. oal, dry. 1 cup bamboo shoots. 3-f ounces 28 cereal, oatmeal, cooked. 1 cup banana. 1 large 120 cereal. Raisin oran. 1 cup banana cream pie 1/6 of r pie 300 cereal Rice Krispies. I cup banana fritter 1 180 cereal, shredded wheat. I ounce barley, dry. 1 cup 700 cereal, wheaties. 1 cup Bass, baked or broiled. 4 ounces 180 cheese. American 1 ounce Bass, canned. 4 ounces 185 cheese. Blue 1 ounce beans, baked, canneo. + cup 160 cheese. Blue, dnmestic. 1 ounce beans, cooked. + cup 13 cheist, chtddir. 1 MKt beans. tr^^ canned, strained. 1 ounce 6 cheese, cottiie -i cm teans, kidney, cooked. -i- cup 115 cheese, creta. 1 otwce beans, hma cooked or canned. -f cup 80 cheese, [dam. I ptiKe beans, hma. frozen. 3 tbsp 110 cheese. Limburier, 1 o«Me beans. Navvpea. cooked. -i- cup 118 cheese, Parmesan, 1 ovKe beans. Red Meiican. dry. + cup 350 cheese, Roquefort, 1 Muce bean soup, home rtaile. 1 cup 260 cheese, Swss, 1 ounce beans, soy. dry. -i- cup 350 cheese soutlei 1 cup bean sprouts. Mun|. cooked. f cup 13 chef salad without drtssinf + CU» beans, wax. canned. I cup 27 cherries, canned, sweetened. + cup beef, boiled. 3 ounces 185 cherries, fresh, sweet. IS lirit beef, braised or pot roasted. 3 ounces 340 chicken, boiled. 4 ounces beef, braised or pot roasted, lean only. 3 ounces 115 chicken, broiler, boiled. 3 ounces beef, brisket. 3 med, slices 340 chicken, canned, boned. 3 ounces beef, chuck, cooked. 3 ounces 270 chicken a la king + cup beef, chuck, ground. 4 ounces 315 chicken pie. small 1 beef corned. 3 ounces 215 chicken salad + cu* beef, corned, hash. + cup 1*5 chives, chopped 1 tbsp. beef, dried, chiop«d. 2 ounces 115 chop suey + cup beef, fUnk, 3 ou ces 270 chow mem + cup beef, hambu*’{er, regular. 3 ounces 245 clam juice 4 ounces beet, hamburger, lean. ? Ounces 185 clams, raw meat. 4 ounces beef heart. 3 ounces 120 clams, fried. 10 beef loal. 2i • 2 + 115 clams, steamed with tbsp. butter 6 beef, roast, rib. 3 ounces 265 cocoa powder 1 cup beef, roast with fat. 3 ounces 2« cocoanut. fresh. 2' square b*ef, lean only, 3 ounces 110 cocoanut. fresh. shreMed. 1 cup beef, round. 3 ounces 197 codfish 4 ounces beef, round, ground. 4 ounces 195 codfish, cooked. 3 -founces beef, rum^ 3 ounces 320 coffee, black 1 cup beef. r»mp. pot roasted ) medium slice 320 coffee with I tbsp. light cream 1 cup beef, short nbs, 4 ounces 485 coffee with 1 tbsp evip. milk 1 cup beet, steck, ckjb 4 ounces 335 coffee with I tbsp. heavy crein 1 cup beet, steak, tilet mignon. 4 ounces 400 coffee with 1 teaspoon sugar 1 cup beet, stfak. fiank. 4 Ounces 280 cookies. Arrowroot 1 beef, ste^ik. porterhouse. 4 Ounces 290 cookies, brownie. 1 ^eef, steak, nb. 4 ounces 315 cookies, butter. 1 beef, steak, round 4 ounces 288 cookies, butterscotch. 1 beef, steak, sirlom 4 Ounces 250 cookies, chocolate. 1 beef, st^ak. t bone. 4 ounces 295 cookies, chocolate chip. 1 beet, r-teah tenoertom 4 ounces 270 rookies, fig bar. 1 btef, stew meat, chucli 4 ounces 400 cookies, Graham cracker. 1 bttf. stew meat, round. 4 ounces 310 cookies. Hermit, 1 beef, tongue, boiled 3 ounces 200 cookies, macaroon. 1 beef, hash 1 cup 290 cookies, molasses 1 betr 12 ounces 173 cookies, oatmeal, large. 1 beer 8 ounces 115 cookies, large plain. 1 beet greens, cooked ■f cup 30 cookies, sugar. 1 beets, ram 1 cup 55 corn 1 ear beets, cooked. 1 cup 68 corn, canned wifli liquid. 1 cup beets, canned. 1 cup 68 corn, frozen. 3 iounces beets, canned, strained 1 ounce 10 corn tritter 1 beets, pickled. ) cup 55 cornstarch 1 tbsp biscuits 1 medium 130 crabmeat 3 ounces bi scuits 1 small 85 crab apple 1 blackberries, fresh. + cup 62 crackers. Matzo, 1 6 inch piece blintzes 1 small 152 crackers, oatmeal. 1 blueberries, fresh. ■J- cup 64 crackers, oyster. 10 Bluefish. baked. 4 ounces 175 crackers, Ritz, 1 Bluefish. fried. 4 ounces 230 crackers, saltine. 1 bologna inch slice 86 crackeh. soda. 1 bouillon 1 cup 32 cramfeerries 1 cup bouillon cube, beef or chicken. 1 cube 2 cream, light. + pint bread crumbs, dry. 1 cup 340 cream, light. 1 tbsp. bread, commercial, rye. -f'thick 55 cream, heavy. + piKi bread, commercial, white -f" thick 65 cream, heavy. 1 Ibtp. bread, commercial, wholewheat ■f'thick 55 cream, sour. 1 cup bread pudding + cup 200 cream, whipped. + pill broccoli 1 stalk 30 cream, whipped. 1 lbs*. broccoli, cooked 1 cup 45 cress, water. IDspriii 23 250 30 SO 100 85 10 20 150 170 250 150 350 150 130 230 140 180 230 150 180 450 130 145 220 100 150 270 120 115 l!5 66 no 90 120 140 150 25 115 125 20 30 20 45 22 22 5 25 88 17 30 25 66 9 200 95 100 95 120 105 110 70 100 310 ' 150 150 ■05 100 105 115 105 105 115 100 105 85 100 110 105 105 240 90 100 60 75 115 120 230 60 200 3 200 150 45 90 250 150 230 160 330 85 100 0 30 20 50 15 20 120 40 !15 50 75 85 28 50 55 70 115 110 65 90 170 75 100 30 90 30 80 0 43 15 17 23 55 490 30 780 50 490 390 25 2 V Help Yourself ToGoodHealth A guide to preventive health maintenance, “Help Yourself” is the latest in the series of health education booklets published by the national Blue Cross and Blue Shield Associations. The 94-page booklet stresses preventive medicine as one way to overcome the high cost of medical and hospital care. Topics discussed in the booklet include diet, exercise, stress, self- treatment and precautions against cancer, and other factors determining today’s lifestyles. “We have come to expect too much of our healers and too little of ourselves,” writes Walter J. McNerney, president of the Blue Cross and Blue Shield Association, in the in troductory article. McNerney writes that “the foremost killers and disablers of modern man— including heart disease, cancer, stroke and accidents—are the ‘Ufestyle diseases’ that result from the abuse and neglect of our bodies.” Single copies of “Help Yourself”, are available free of charge by writing to the Public Relations Division, Blue Cross and Blue Shield of N.C., P.O. Box 2291, Durham, N. C., 27707. Food crisco cucumbers dandelion dandelion greens, cooked dates, pitted dates itoughnuts, cake, plain doughnuts, cruller, sugared doughnuts, jelly doughnuts, sugared or iced, duck duck, dried, salted, duck, roasted, dumpling egg fou yung egg roll eggnog, all milk. eggs, raw, egg whites, raw, egg yolks, raw, eggs, boiled. eggs, deviled. eggs, fried, eggs, hard cooked, eggs, omelet, plain. eggs, omelet, cheese. eggs, omelet. Spanish, eggs, pouched. eggs, scrambled with milk, fats, chicken, fats, cooking, fats, vegetable. Weight or Measure 1 tbsp. I medium 4 ounces I cup 1 cup 3 or 4 1 1 1 1 3^ ounces 4 ounces I slice 1 I serving 1 I cup 1 medium 1 cup 1 cup 1 medium 2 halves I medium 1 medium egg eggs eggs medium egg Calories 110 25 50 80 500 90 135 160 175 150 325 410 200 70 285 180 225 75 120 880 75 135 110 75 105 tbs* tbsp I tbsp. figs, fresh. 3 small figs, canned with syrup. 1 cup figs, canned, low calorie, with liquid. 3 figs, dried, 1 large filberts lOlo 12 finnan haddie 4 ounces finnan haddie, creamed, 2/3 cup fish, creamed + cup fishcakes 1 fish sticks, frozen. 4 ounces flounder 4 ounces frankfurters 1 8 ounces French toast 1 piece frog legs 4 ounces frog legs, fried. 2 fruit cocktail I cup fruit cocktail with syrup, canned, 1 Cup fruit cocktail, canned, low calorie 1 cup fruits for salad, canned 3 tbsp fruits for salad, canned, low calorie. 1 cup G garlic 1 cicre gefilte fish 4 ounces gelatin, plain. 1 ttjsp. gelatin, fruit flavors, prepared. + cup goose H ounces goose, roast 4 ounces gooseberries 1 cup goulash, Hungarian, + cup grapefruit, fresh, large, + grapefruit, fresh, medium. + grapefruit, fresh, small. + grapefruit, fresh, sections. 1 cup grape‘'uit. canned, with syrup 1 cup Food Weight or Measure Calories grapefruit, canned, waterpack with liquid. 1 cuir 70 grapes, American, I cup 70 grapes, fresh European, 1 cup 100 grapes, canned with syrup 1 cup 185 grapes, canned, low calorie 1 cup 95 gravy 3 tbsp. 100 grits, hominy, cooked. + cup 80 gum, chewing. 1 stick 25 H haddock, baked, haddock, creamed, haddock, fried, halibut, broiled, halibut, creamed, ham, baked, ham. boiled, ham, canned, deviled, ham, canned, spiced. ham. smoked, cooked, hazelnuts heart, beef, lean heart, heef, braised herring. Atlantic, herring, lake, herring. Pacific, herring, kippered, herring, marinated with cream, herring, pickled, herring, SMked, hickory nuts honeydew melon horseradish hue *1 (berries fillet ounces fillet ounces ounces ounces ounces tbsp. ounces ounces ounces 3 Ounces 1 medium 1 medium 1 small 3 ounces small piece 2 small + fish 15 small 1 wedge 1 tbsp. 1 cup ice cream, ice cream ice cream, ice cr*am. ice cream, ice cream, ice cream, ice cream, ice cream ice cream ice cream ice cream ice cream ice cream ice cream ice cream ice cream ice cream ICC cream ice cream ice cream ice cream pint pint pint pint pint pint pint pint plain vanilla, c^.ocolale, coffee, frozen custard, sherbet with milk, strawberry, ices miik. cone (alone) parfait. coffee, parfait. maple pop, chocolate covered, pop. cocoanut covered, soda, chocolate, vanilla ice cream, soda, chocolate chocolate ice cream, soda, strawberry, st'awberry ice cream, soda, vanilla, vanilla ice cream. Sundae, hanana spli'. 1 sundae, butterscotch I sundae, chocolate, vanilla ice cream, sundae, chocolate, chocolate ice cream. ounces ounces ounces ounces sundae, hot fudge. 1 jam, blackberry 1 tbsp jelly, blackberry. 1 tbsp. jelly, cranberry. 1 tbsp. jelly, grape,, 1 1 tbsp jelly, orang»^marmalade, ,1 tbsp jam, plum. 1 tbsp jam, strawberry. 1 tbsp. juice, apple, fresh or canned. 1 cup jujce, cranberry. 1 cup juice, grape. 1 cup juice, grapefruit. 1 cup juice, grapefruit, ca.tned, unsweetened. 1 cup juice, grapefruit, canned sweetened. 1 cup juice, lemon. 1 cup juice, lime. 1 cup juice, nectarine. 1 cup juice, orange. 1 cup juice, orange, canned, unsweetened. 1 cup juice, orange, canned, sweetened. 1 cup juice, orange, frozen, diluted. 1 cup juice, pineapple, canned. 1 cup juice, prune, canned, 1 cup juice, tomato, canned, 1 cup juice, vegetable, canned. 1 cup juice, V-8, 1 cup K kale, cooked kidneys, beef or veal, kidneys, lamb, kidneys, pork, kohlrabi, cooked, kumquats cup ounces ounces ounces cup or 6 158 150 200 200 170 340 170 95 165 340 no 90 160 215 140 95 110 135 225 21P 100 50 5 15 150 200 170 155 145 115 120 135 45 260 ?»0 325 318 355 315 365 355 I 165 410 400 425 440 55 50 35 55 - 60 55 125 135 165 85 95 120 60 65 105 100 110 135 105 120 170 50 120 100 50 120 90 100 23 65 290 lamb chops, cooked, lean and fat 3.6 ounces 4^0 330 lamb chops, cooked, lean only. 2.4 ounces 130 75 lamb chops, cooked, rib, no bone. 3 ounces 355 , 105 lamb chops, cooked, sirloin, lean. 1 110 linb, roast leg, lean and fat. 3 ounces 265 lamb, roast leg, lean only, 2.3 ounces 120 limb, roast shoulder, lean and fit. 3 ounces 300 125 lamb, shoulder, lean only. 2.3 ounces 125 110 lamb shish kebab 4 pieces 340 110 lard 1 tbsp 125 90 leeks 3 medium 40 300 lemon 1 medium 20 43 lemonade, frozen, diluted. 1 cup 75 60 lentils + cup 100 95 lettuce 1 compact head 68 100 kttuce 1 loose head 32 265 Icttuce 4 small leaves 5 200 lichee nuts 6 45 150 lime I medium 20 200 lemeode, frozen, duluted 1 cup 75 80 liver, beef, fried 2 ounces 120 155 liver, calves. 3 ounces 120 135 liver, chicken. 3 ounces. 120 82 liver, chicken. I medium 75 140 liver, chicken, chopped. 3 ounces 155 110 liver, lamb. 3 ounces 115 175 liver, pork. 3 ounces 115 70 liver loaf 1 slice 160 150 liver wurst 2 ounces 150 75 lobster, fresh -f pound 88 lobster, baked or broiled. average 310 lobster, broiled. 1 African tail 175 2 lobster, canned. 3 ounces 80 75 lobster, creamed. + cup 150 34 lobster cocktail. 4- cup meat. 2 tbsp. uuce 115 78 lobster Itewburgh + cup 185 335 lobster Thermidor I 400 320 loi 3 ounces 285 59 luncheon meat 1 ounce 80 165 M 105 75 macaroni, cooked 8 to 10 nunutei. 1 cup 190 50 ucaroni, cooked till tender. 1 cup 155 77 ■acaroni and cheese 1 cup 475 165 ■ackerel, broiled 3 ounces 200