Food Calorie Quick Reference Dinner | Dining calorie chart, Food, Calorie plot. Wine. The alcohol inside wine is its original resource of calories, while to rest calories come coming the darling of the fruit. Did you know that since drink contains more calories per 100 milliliters than carbs do, bottled with high booze contents usually have more caloric than …One shot of Smirnoff Vodka contains 97 calories and 13.9 grams of alcohol. Vodka does not have any nutritional value. It contains no vitamins, carbohydrates, proteins or minerals. ...Learn what calories are, how to count them, and how to adjust your intake to lose weight. Find out the recommended daily calorie intake, the recommended intake for weight loss, …What is a Food Calorie Chart? A food calorie chart is a comprehensive resource designed for everyone, from health enthusiasts to medical professionals, offering crucial insights into the caloric content of a broad range of foods. It is a tool that translates the language of nutrition science into practical, daily guidance. Puppy Nutrition. Puppies need puppy food. ... So, the larger dog requires more food as a puppy. The chart below can help you determine how much dry food to …Cats are beloved members of the family, and as such, it is important to make sure they are getting the proper nutrition. A cat feeding chart can be a great tool to help you ensure ...Monounsaturated Fat 3.7g. Cholesterol 56mg 19%. Sodium 950mg 41%. Total Carbohydrates 40g 15%. Dietary Fiber 4g 14%. Sugars 4g. Protein 18g. Vitamin D 0.1mcg 1%. Calcium 87mg 7%. You'll need a comprehensive chart or calorie counter to look up the calories in food and drinks. Then jot down what you eat and drink each day and add up the calories. We recommend the Calorie, Carb & Fat Bible calorie counter which lists calories in over 22,000 UK foods. Jotting down what you eat will help you to see where you can make …Monounsaturated Fat 3.7g. Cholesterol 56mg 19%. Sodium 950mg 41%. Total Carbohydrates 40g 15%. Dietary Fiber 4g 14%. Sugars 4g. Protein 18g. Vitamin D 0.1mcg 1%. Calcium 87mg 7%. The equation used to calculate BMR is called the Mifflin St. Jeor equation* and it takes into account your typical activity level during the day to calculate your daily calorie needs. Depending on your weight goals, we either add or subtract calories from your daily calorie needs (500 calories per pound of weight change per week desired).Find out the calories, fat, carbs, protein and other nutrients for over 37,000 food and drinks with this tool. Search by food name or brand, or browse popular …One of the basic tools of nutrition is the labeling found on food. Nutrition facts are on just about everything available for consumption. Labels give information about ingredients...IN. Food Group. Food Type. Food Item. Select One Calories Total Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C. Select One Beans & Legumes Beverages Breads & Cereals Cheese, Milk & Dairy Eggs Ethnic Foods Fast Food Fish & Seafood Fruit Meat Nuts & Seeds Other Pasta, Rice & …10 Mar 2023 ... No word evokes more horror, confusion, and downright despair in the context of food than “Calorie”. For starters, a calorie is not the same ...Below is an Indian food calorie chart which gives an insight into what is high or low in calories and fat. These are typical values for one average serving of the dish. STARTER DISH. CALORIES. FAT. Cucumber Raita , 1tbsp. 20. 0.1g. Tomato Sambal, 1tbsp.1480 to 1760 calories/lb — Dry cereal, chips, crackers, pretzels, and popcorn. 2400 to 3200 calories/lb — Nuts and seeds. 4000 calories/lb — Oils. Foods that contain fewer calories per weight have lower calorie density. Meanwhile, those with more calories per weight have higher calorie density.Dairy and Egg Calories Chart. Kcal per 100g, or Kcal per 100mL liquid. Butter. 716. Buttermilk (1%) 41. Cheddar Cheese. 403. Cottage Cheese (1%) Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years) Now what you should do is add 200-400 calories with your BMR to gain weight. This study done in 2019 suggests that, you should add 358 calories to 478 calories in your diet to gain mass or weight.Using the Calorie Chart you can define the energy value of the most popular food items and cooked foods. As well, you can learn and correct your daily eating. General list includes the information on energy, carbohydrates, proteins and fats content in 100 grams of food.Determine your calorie needs, then create a calorie deficit by subtracting 500 calories from your TDEE. Aim for a slow weight loss of 1–2 pounds (0.5–1 kg) per week. Foods to eat on a 1,500 ...Indian Food Calorie Chart for Indian vegetables are cruciferous and fresh with more nutritional values possessing a distinct number of calories but intake of potato has to be in moderate because it has a rich content of starch. Food: Amount : Calories per serving: Bottle gourd: 100 gm: 11: Ridge gourd: 100 gm: 13: Bitter gourd: 100 gm: 21: Capsicum: …Cooking meat can be a daunting task, especially if you’re not sure what temperature and cooking times are best for each cut of meat. To help make the process easier, many chefs rec...May 24, 2022 · Calorie Counter. A calorie counter is an app or equation used to help determine the proper energy intake range to meet your unique needs. Calorie counting apps can be a great tool not only for scanning food labels, managing meals out, and logging food, but also for planning ahead by pre-logging. Determine your calorie needs, then create a calorie deficit by subtracting 500 calories from your TDEE. Aim for a slow weight loss of 1–2 pounds (0.5–1 kg) per week. Foods to eat on a 1,500 ...How many calories are in one gram of fat, carbohydrate, or protein?Asparagus is a nutritious and delicious vegetable that can be enjoyed in a variety of dishes. It’s packed with vitamins and minerals, including vitamin K, folate, and iron. Plus, i...Check out our Vegetables and Legumes Calorie Chart below for more nutritional information. Free Weight-Loss App. Reach and maintain your ideal weight with your personalized plan. Create My Plan. Charts More Information. show per 100 g show per serving Food Serving Calories Serving Calories; Adzuki Beans, cooked. 100 g. 128 cal: …Calorie Chart for Common Foods. Check out the calories present in the food you eat regularly. Keeping a track of these could help you in your weight management regime. Foods. Calorie count. Banana. 151. Apple. 59. Carrots. 50. A cup of tomato. 22. Egg. 78. 2 oz. cooked chicken. 136. Bread. 75. A tablespoon of butter. 102. One cup corn. 132. One …Use these resources to learn about nutrients in the foods you eat. Find information on carbohydrates, proteins, fats, vitamins, minerals, and more. FoodData Central28 Jan 2014 ... This is the right place for you to calculate the calories in the daily Indian meal. ... BMI-25.0 Please provide daily diet chart of 1176 ...Free online calorie counter and diet plan. Lose weight by tracking your caloric intake quickly and easily. Find nutrition facts for over 2,000,000 foods.Dec 20, 2023 · You need a carb food chart to choose the types of carbohydrate foods that are safe to consume. You can also consume fruit, pasta, potatoes, yams, cereals, oatmeals, rice, beans, and barley because the calorie density of all those foods is only around 140-630 calories/pound. Whole grain rather than refined grain products. Six (6) servings of grains per day. Examples of one serving of grains: One slice bread. One small tortilla. 1 cup ready-to-eat cereal flakes. 1 ounce (⅛ cup) uncooked pasta or rice. ½ cup cooked rice, pasta or cereal. 3 cups popped popcorn.What is a Food Calorie Chart? A food calorie chart is a comprehensive resource designed for everyone, from health enthusiasts to medical professionals, offering crucial insights into the caloric content of a broad range of foods. It is a tool that translates the language of nutrition science into practical, daily guidance. Calories Value Of Food Items With Macro Nutrition Profile; Calories In Cereals and Millets; List Calories In Legumes; Calories In Green Leafy Vegetables; …Here comes the list of my all-time favorite list of Indian low calorie food for weight loss. These foods listed below are part of my weight loss diet. And, ... Chart for low calorie Indian dishes/recipes for weight loss with PDF. Low-Calorie Indian food: Estimated calories: Moong Dal Chilla : 133 calories/Pc: Oats Khichdi : 74 calories/100g: Chana …IN. Food Group. Food Type. Food Item. Select One Calories Total Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C. Select One Beans & Legumes Beverages Breads & Cereals Cheese, Milk & Dairy Eggs Ethnic Foods Fast Food Fish & Seafood Fruit Meat Nuts & Seeds Other Pasta, Rice & …A 1-cup serving of corn flakes with 1/2 cup of milk added has 161 calories. It contains 2.5 grams of fat, 30 grams of carbohydrates, 6 grams of protein, 250 grams of sodium and 1 g...List of high-calorie fats that are healthy. 1) Oil (olive oil, avocado oil, sesame oil, etc.) 1 tablespoon = 120 calories. 2) Butter (salted or unsalted are the same) 1 tablespoon = 100 calories. 3) Almond Butter. 1 tablespoon = 100 calories. 4) Peanut Butter (and various nut and seed butters) 1 tablespoon = 98 calories.Nov 21, 2023 · Calorie calculator; COVID-19 and vitamin D; Can vitamins help prevent a heart attack? Can whole-grain foods lower blood pressure? Can zinc supplements help treat hidradenitis suppurativa? Carbohydrates; Chart of high-fiber foods; Cholesterol: Top foods to improve your numbers; Clear liquid diet; Coconut water: Is it super hydrating? Coffee and ... 25 Nov 2022 ... Food Scale Calorie · Calories Food Chart · Calorie Calculator Food · Calorie Chart · Calorie Counting App · Calories of Foods &mi...Calorie density chart. Low-density food to eat. Vertical medical poster. Colorful infographic. Healthy eating concept. Editable vector illustration isolated ...They also need a little education with respect to daiquiris and egg rolls. Americans are actually pretty good at counting calories. According to a new survey from Morning Consult, ...Feb 6, 2010 · Protein (g) Fat (g) Carbohydrate (g) 100% NATURAL CEREAL 1 OZ. 135. 3. 6. 18. 1000 ISLAND; SALAD DRSNG;LOCAL1 TBSP. Calorie Counter App. Download the YAZIO calorie counter app for free now! Create My Plan. With this free calorie counter and food diary, you can easily document, analyze and evaluate your nutrition and eating habits online. Whether your goal is to lose weight, gain weight or simply eat healthier, a nutrition app is the perfect tool! 3. One Chapatti and One Parantha: 1 medium chapatti made with 20 grams of atta (whole wheat atta) has about 70 calories, while 1 large chapatti made with 30 grams of atta will have about 100 calories.On the other hand, 1 large plain parantha made with 30 grams of atta had about 121 calories and a portion of stuffed Aloo Parantha will amount …Calorie chart for food category All ... Food; All Name Calories(kcal) Amount Energy (kj) Proteins (g) Carbohydrates (g) Fat (g) Fiber (g) White farm yoghurt 3.5% fat ...Select a food item: Enter quantity (in grams): Calculate Calories. Calories: Flames Calculator. Indian Food Calorie Calculator. STFC FD CALCULATOR – FIXED DEPOSIT CALCULATOR. Home Loan Calculator. Days Calculator : Calculate the Difference Between Two Dates.Food and Nutrition Security Community Solution Exchange Group and Dr. Anura Kurpad, Dean, St. John’s Research Institute, Bangalore for their valuable comments and inputs. CONTENTS Page Foreword i Preface ii Introduction 1 Current Diet and Nutrition Scenario 3 Dietary Goals 9 Dietary Guidelines 10 Guideline 1 11 Guideline 2 21 Guideline 3 25 …Calorie Counter App. Download the YAZIO calorie counter app for free now! Create My Plan. With this free calorie counter and food diary, you can easily document, analyze and evaluate your nutrition and eating habits online. Whether your goal is to lose weight, gain weight or simply eat healthier, a nutrition app is the perfect tool! Food provides your body with the energy it needs to perform all of life’s basic functions, from breathing and pumping blood to more complicated movements and tasks. Even in a state...If you’re a proud new puppy parent, one of the most important aspects of their care is providing them with proper nutrition. This includes ensuring they receive the right amount of...Top High Calorie Indian Foods To Avoid This will be a list of high calorie Indian foods which you should avoid. These have very high amounts of calories in the same servings as the foods mentioned above. For your convenience, added to the list are alternatives to these calorie rich foods. 1. White RiceFish & Shellfish. Generally low includes fat and high in albumen, fish and seafood are usually a low-calorie option. Oily fish will have a higher calorie calculate, but are also packed with healthy omega-3 fatty acids. With the exception of canned options, fish and seafood are also low in sodium.Oct 30, 2023 · Takeaway. Your ideal calorie intake depends on things like age and activity level. Most people assigned female at birth need at least 1,600 daily calories to maintain weight, while people assigned ... Generally low in fat and high in protein, fish and seafood are usually a low-calorie option. Oily fish will have a higher calorie count, but are also packed with healthy omega-3 fatty acids. With the exception of canned options, fish and seafood are also low in sodium. Check out our Fish and Seafood Chart below for more nutritional information.They also need a little education with respect to daiquiris and egg rolls. Americans are actually pretty good at counting calories. According to a new survey from Morning Consult, ...100 to 130. Kheer / Payaasam. 1 Katori. 95 to 120. Salad. 5 Pieces of vegetables. 60 to 70. Fried rice / Bisibelebath / Vegetable pulao / Puliogere / Vangibath / etc. 1 Katori or 60 grams.Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years) Now what you should do is add 200-400 calories with your BMR to gain weight. This study done in 2019 suggests that, you should add 358 calories to 478 calories in your diet to gain mass or weight.1/2 cup (80 grams) of peas. 1 tablespoon (5 grams) of grated Parmesan cheese. A healthy and well-balanced diet can be both delicious and nourishing. This 2,000-calorie sample menu consists of ...Illustration about Illustrations and food list with calorie chart on white background. Nutritionist`s recommendations. Illustration of butter, concept, bread - 169859287DIY home improvement projects can provide a great calorie burning workout. Read on to find out how many calories different projects around your house can burn. Expert Advice On Imp...The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight. Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes of elevated heart rate activity. Download and print these charts which show nutrition information for the 20 most frequently consumed raw fruits, vegetables, and fish in the United States. International Food Composition Table/Database Directory 2,000 calories a day is used as a general guide for nutrition advice, but your calorie needs may be higher or lower depending on your age, sex, height, weight, and physical activity level. Eating ...Check out our Rice and Rice Products Calorie Chart below for more nutritional information. Free Weight-Loss App. Reach and maintain your ideal weight with your personalized plan. Create My Plan. Charts More Information. show per 100 g show per serving Food Serving Calories Serving Calories; Basmati Rice. 100 g. 352 cal: 1 portion, small (50 g) 176 cal: …Knowing the calories in different foods is very important for eating a healthy diet. We present a thorough calorie chart for Indian food items on this page. This guide will help you navigate the calorie content of popular Indian foods and components, whether you are aiming to lose weight, increase muscle, or simply make intelligent nutritional decisions.Check the labels on shop-bought foods. You can find calorie information on food labels, usually broken down per portion, per 100g and per pack. Per-portion information may be more useful than per 100g, but remember that the portion size you're having might not be the same as the manufacturer's portion – this can make a big difference to your calorie …5 Feb 2014 ... Are you a fitness freak relishing the Indian cuisine? Use this appplication to calculate the calories in an Indian diet and find out if your ...13 Jan 2020 ... nutrition~Ever wonder how many calories your child really needs? Use these charts to get an idea of how many calories your child needs per ...Food and Nutrition Security Community Solution Exchange Group and Dr. Anura Kurpad, Dean, St. John’s Research Institute, Bangalore for their valuable comments and inputs. CONTENTS Page Foreword i Preface ii Introduction 1 Current Diet and Nutrition Scenario 3 Dietary Goals 9 Dietary Guidelines 10 Guideline 1 11 Guideline 2 21 Guideline 3 25 …Eat More Nutrient Dense Foods. Since the calorie density chart focuses on the quality of calories, it naturally leads you to eat more nutrient-rich foods.These are the kinds of foods that will help you lose weight and improve your health (4). Curb Cravings. High-calorie-density foods are often high in refined carbs and sugar, which can trigger …Find thousands of foods and their calorie values in the calorie charts on calories.info. Learn how to lose weight, gain muscle or eat healthily with each food chart, and get free weight-loss app and personalized plan.There are three different macronutrients that contribute calories to the foods we eat – those are carbohydrates (4 calories per gram), protein (4 calories per gram), and fat (9 calories per gram). Alcohol is closer to fat at 7 calories per gram. Although we might think of certain foods belonging in each category of macros, most foods are actually made up of all …What is a Food Calorie Chart? A food calorie chart is a comprehensive resource designed for everyone, from health enthusiasts to medical professionals, offering crucial insights into the caloric content of a broad …Ginisang Kabute / Sauteed Mushroom. Vegetables. Food Description Energy Proteins Fats Carbohydrates A Almonds 640 18.5 54 19.5 Apple juice 45 0.4 0.4 10 Apples raw 57 0.6 0.7 12.1 Apples dried 332 1.5 1.1.When you look up a food item – basic or branded – you will be able to see: calories (kcal), fat, carbohydrates and protein per 100g. But most food items are actually not only listed per 100g, but also per serving (1 fruit, 1 slice of bread, 1 chocolate bar, 1 can of cola etc.). Sep 25, 2018 - Explore Catherine Rogan's board "Calorie chart" on Pinterest. See more ideas about calorie chart, calorie, food charts.Air fryers are a great way to make healthy and delicious meals without the added fat and calories of deep-frying. With an air fryer, you can create a variety of tasty dishes that a...Price: $20 per month or $80 per year; basic version available for free iPhone rating: 4.6; Android rating: 4.1; MyFitnessPal is one of the most popular calorie counters right now. It tracks your ...Check out our Liquor and Cocktails Chart below for more nutritional information. Free Weight-Loss App. Reach and maintain your ideal weight with your personalized plan. Create My Plan. Charts More Information. show per 100 g show per serving Food Serving Calories Serving Calories; Absinthe. 100 ml. 443 cal: 1 glass, small (30 ml) 133 cal: Amaretto. …Puppy Nutrition. Puppies need puppy food. ... So, the larger dog requires more food as a puppy. The chart below can help you determine how much dry food to …28 Jan 2014 ... This is the right place for you to calculate the calories in the daily Indian meal. ... BMI-25.0 Please provide daily diet chart of 1176 ...40-30-30 Diet Chart How much protein, carbohydrates, and fats do you need for a healthy meal plan? These charts can show you what your goal should be in …Our food database is curated by trained staff to avoid the errors, missing nutrition data, and duplicates that plague other food diary services. Simple tools. Powerful feedback. Take the guesswork out of weight loss. Record your food and exercise, and we'll crunch the numbers for you. Calorie Chart for Common Foods. Check out the calories present in the food you eat regularly. Keeping a track of these could help you in your weight management regime. Foods. Calorie count. Banana. 151. Apple. 59. Carrots. 50. A cup of tomato. 22. Egg. 78. 2 oz. cooked chicken. 136. Bread. 75. A tablespoon of butter. 102. One cup corn. 132. One …It allows you to find your basal metabolic rate (BMR) – the amount of energy needed for your body to support only its basic vital functions. It differs for men and women: BMR (men) = (10 × weight / 1kg + 6.25 × height / 1cm - 5 × age / 1 year + 5) kcal / day.Put your diet on autopilot. Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more. Create your meal plan right here in seconds. Ready to give it a shot? Let us know your diet. Anything. Paleo.A cup of biryani contains 290 calories. Phulkas made without oil are one of the healthiest Indian breads. Dishes like upma , idli , broken wheat kichdi are also low in calories and high in nutritive values. If you wish to lead a healthy lifestyle, it is essential to eat nutrition rich food and exercise regularly.Mar 1, 2015 · Food calories. With this app you'll be able to know nutritional information about the food you're planning to buy or eat. It's a must on diet periods, while you're doing the shopping or just ordering on restaurant. Proteins, fats and carbohydrates, you're covered! Complete calorie table.
YAZIO offers easy-to-read charts that show the nutritional value derived from the calories in food. Alongside the familiar label, our nutrition database displays a pie chart to visualize the breakdown of calories from fat, carbs, and protein. ... Each YAZIO calorie chart shows the macronutrients – fat, carbohydrates, and protein – within food. Those are the three …. Levi strauss store near me
Food Calculator for weight loss. Powered by the USDA (United States Department of Agriculture) National Nutrient Database. Weight Converter. Enter the weight in one of the text boxes and press the Convert button: The food calories list is broken down into sections based on the 5 basic food groups of a balanced diet. BREADS & CEREALS Portion size * per 100 grams (3.5 oz) energy content Bagel ( 1 average ) 140 cals (45g) 310 cals Medium Biscuit digestives 86 cals (per biscuit) 480 cals High Jaffa cake 48 cals (per biscuit) 370 cals Med-High Bread white (thick slice) …286 cal. 1 piece (199 g) 569 cal. Burger King Premium Alaskan Fish Sandwich. 100 g. 260 cal. 1 piece (220 g) 572 cal. Burger King Triple Whopper.Calories -- people are constantly counting them and cutting them. At any given time, millions of people are trying to slim down. Learn all about calories and exactly how (and why) ...Monounsaturated Fat 3.7g. Cholesterol 56mg 19%. Sodium 950mg 41%. Total Carbohydrates 40g 15%. Dietary Fiber 4g 14%. Sugars 4g. Protein 18g. Vitamin D 0.1mcg 1%. Calcium 87mg 7%. 286 cal. 1 piece (199 g) 569 cal. Burger King Premium Alaskan Fish Sandwich. 100 g. 260 cal. 1 piece (220 g) 572 cal. Burger King Triple Whopper.Puppies are adorable bundles of joy that require special care and attention, especially when it comes to their diet. Feeding your furry friend the right amount of food is crucial f...The preparation method, sauces and seasoning can also affect the calorie count. Check out our Meat Chart below for more nutritional information. Free Weight-Loss App. Reach and maintain your ideal weight with your personalized plan. Create My Plan. Charts More Information. show per 100 g show per serving Food Serving Calories Serving Calories; …Oct 4, 2023 · Here is a calorie chart of food (food calorie chart) for some common Indian foods: Samosas: 150-300 calories Samosas are a popular snack in India, made with a fried or baked pastry filled with vegetables or meat. A single samosa can have around 150-300 calories, depending on the filling and size. Food Serving Calories Serving Calories; Acorn Flour. 100 g. 501 cal: 1 portion (30 g) 150 cal: Agar. 100 g. 172 cal: 1 teaspoon (2 g) 3 cal: All Purpose Flour. 100 g. 366 cal: 1 package (500 g) 1830 cal: Almond Extract. 100 ml. 0 cal: 1 portion (1.2 ml) 0 cal: Almond Paste. 100 g. ... these contain more fiber, are less processed and are generally healthier overall. …There are many factors that go into determining your calorie needs. Your age, weight, height and activity level all play a role. According to dietary guidelines in the United States, adults 21 ...Fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and …Calorie counting is an easy way for you to manage your weight. If you have a daily caloric requirement that you want to meet, or you need to monitor your caloric intake, our calorie counting technique is for you. Our calorie chart is easy to read, and you can easily count the calories in food that you eat. Calories in Common Australian Food. Now, let’s take a look at some common foods and their approximate calorie counts for typical serving sizes. Remember that these values can vary based on brands and preparation methods, but this list provides a general idea: Food Item. Calories (per typical serving) Apple (medium) 95. Banana (medium)One shot of Smirnoff Vodka contains 97 calories and 13.9 grams of alcohol. Vodka does not have any nutritional value. It contains no vitamins, carbohydrates, proteins or minerals. ...3. Rice. Rice is a convenient, low cost carb source that can be part of a weight gain eating plan. Just 1 cup (158 g) of cooked white rice provides 204 calories, 44 g of carbs, and very little fat ...How many calories are in one gram of fat, carbohydrate, or protein?Keep a track of the calorie intake in your daily diet and pave the way for health and fitness with the help of the calorie chart of Indian food. About . ... Food and Nutrition Facts. 1 American ...Jul 25, 2017 · M. Miscellaneous foods. Coconut water. 100. 15.2. The list contains calorie charts of different food items that will help you to make your meal plan, even modify, recreate, and swap your meals with the foods of the same group and make your diets more flexible. Whole grain rather than refined grain products. Six (6) servings of grains per day. Examples of one serving of grains: One slice bread. One small tortilla. 1 cup ready-to-eat cereal flakes. 1 ounce (⅛ cup) uncooked pasta or rice. ½ cup cooked rice, pasta or cereal. 3 cups popped popcorn..