A Nutrition Facts spreadsheet brings together a wealth of valuable information. However, many are those who first and sometimes only look at the calories contained in the product. But what are these calories?es?
100 CALORIES, WHAT DOES IT REPRESENT??
Did you know that not all calories are created equal For a 100 calorie serving to be nutritious, you must look for a food or a combination of foods that will provide carbohydrates, fibre, protein and little added sugar and bold. A 100 calorie serving should provide::
- Between 10 and 20 g of carbohydrates
- More than 2 g of fiber
- 3 to 5 g of protein
- Less than 4 g of fat
So here are some examples of good 100 calorie equivalent choices:
- 20g low-fat cheese + ½ apple
- 1 kiwi + 15 ml (1 tbsp.) sunflower seeds
- 125 ml (½ cup) vegetable juice + 1 brown rice cake + 10 ml (2 tsp) hummus + 125 ml (½ cup) green pepper
- 1 hard-boiled egg + 2 rectangular toast type crackersMelba
- ½ whole wheat English muffin + 60 ml (¼ cup) 1% m.f. cottage cheese
- Smoothie: 180 ml (¾ cup) 1% milk + 60 ml (¼ cup) frozen mangoes
- 125 ml (½ cup) 1% M.F. milk + 125 ml (½ cup) flaked bran cereal
- 1 plain rice cake + 10 ml (2 teaspoons) natural peanut butter
- 1 100% fruit bar (14 g) + 15 ml (1 tbsp) roasted peanuts
- 4 whole grain crackers (20 g) + 1 triangle of light cheese spread (17 g)
100 calories that bring together a nice mix of essential nutrients for optimal health!
Rather, the following examples fall into a completely different category. True, they also provide 100 calories. Their nutritional content is, however, very different: a lot of added sugars and fats (often bad fats), and very little of what is needed to stay healthy. We will then speak of empty calories..
We consume them sparingly:
- 1 small can of soft drink (237 ml)
- 11 small jelly beans in the shape of little bears
- From 7 to 9 fries in restaurant
- 250 ml (1 cup) lemonade
- An individual size of potato chips (20 g)
- ½ chocolate and caramel cake(Ah CaramelofVachon)
- 1 small bag of mini cookiesOreo
- 1 squareRice Krispiessnack format
- 2 chicken wings
This is why it is essential to push the reading of the Nutrition Facts table beyond the calories displayed there!