Calorie & Score Chart

Calorie Expenditure:

Here are few regular activities you can do for burning calories, and the amount of calories a 150-pound person (averages for both genders) would expend by doing the below activity for thirty minutes:

Activity

Calories burned in 30 minutes

Standing Ironing Cooking Light Housework Mowing Lawn (power mower) Food Shopping Mopping Floor Gardening (general) Gardening (digging) Shoveling Snow (by hand) Walking Slowly (about 2 mph) Cycling Walking Briskly (about 3 mph) Frisbee Swimming Slow Crawl Swimming Fast Crawl Swimming Breaststroke Swimming Backstroke Skipping with Rope Tennis Table Tennis (Ping Pong) Badminton Basketball Volleyball Golf (riding cart – 18 holes, not 30 min) Golf (walking – 18 holes, not 30 min) Dancing (medium intensity) Jogging Slow (about 4 mph) Running Slow (about 5 mph) Running Medium (about 6 mph) Running Fast (about 7 mph) Weight Training (general) Weight Training (vigorous) Weight Training (circuit)

50 70 90 125 160 130 130 165 220 260 120 300 150 110 260 320 330 345 350 220 140 200 285 105 175 300 210 230 310 370 410 110 215 290

www.CalorieKing.com (The CalorieKing site provides the nutritional facts for thousands of food stuffs, The basic info is free..).

Estimated Calorie Requirements:
Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories and were determined using the Institute of Medicine equation. These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals. "Reference size," as determined by IOM, is based on median height and weight for ages up to age 18 years of age and median height and weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males.

Gender	Age (years)	Sedentary	Moderately Active	Active
Child	2-3	1,000	1,000-1,400	1,000-1,400
Female	4-8 9-13 14-18 19-30 31-50 51+	1,200 1,600 1,800 2,000 1,800 1,600	1,400-1,600 1,600-2,000 2,000 2,000-2,200 2,000 1,800	1,400-1,800 1,800-2,200 2,400 2,400 2,200 2,000-2,200
Male	4-8 9-13 14-18 19-30 31-50 51+	1,400 1,800 2,200 2,400 2,200 2,000	1,400-1,600 1,800-2,200 2,400-2,800 2,600-2,800 2,400-2,600 2,200-2,400	1,600-2,000 2,000-2,600 2,800-3,200 3,000 2,800-3,000 2,400-2,800

The Veganizers:

See how to change your regular meals into a low-fat vegan meals (eat 100% organic food).

If your regular Breakfast is:	Try this Breakfast instead:
Cereal & milk Apples & Strawberries	Oats (Gluten free) with Daily milk (grass fed) or Almond Milk Apples & Strawberries
Donuts Coffee with cream Oranges	Cinnamon raisin toast with fruit jam Coffee with non-fat, non-dairy creamer Oranges
Scrambled eggs Deep Fries English muffin Sausage Hot tea	Scrambled low-fat plain tofu Oven-roasted potatoes English muffin Organic Veggie Patty Hot Green Tea
Idli/ Vada /Poori	Spinach Dosa / Pesarattu with Peanut Chutney

If your typical Lunch is:	Try this Lunch instead:
Chicken or Beef sandwich with lettuce, tomato, and mayo Yogurt Potato chips	Village Hen (Cage-Free) with Brown Rice, or Veg Sandwich with black bean spread, Kale, Lettuce, and Tomato Greek Yogurt or Grass-fed Yogurt Fat-free chips or crackers
Chicken noodle soup Bread Green salad	Organic Vegetable soup Gluten free Bread made from Almond, Corn, Legumes flour. Green salad with nuts
Leftovers from last night (roast beef, mashed potatoes, gravy, and peas) Orange	Eat Fresh Organic Veggie Burger, Mushroom Gravy, Mashed Potatoes, Peas and Corn) Orange
Chicken or Beef burrito White Rice Refried beans	Village Hen (Cage-Free), or Seasoned tofu and sweet potato burrito with lettuce, tomato, and onions (easy on cheese) Brown Rice or Quinoa Organic Vegetarian black beans

If your typical Dinner is:	Try this Dinner instead:
Fettuccine alfredo or spaghetti with meatballs Green salad with ranch/caesar dressing Garlic bread with butter Butter-pecan ice cream	Pasta primavera with mixed vegetables and spaghetti with marinara sauce Green salad with fat-free balsamic vinaigrette Toasted French bread without butter Lemon sorbet
Broiled salmon Boiled new potatoes with parmesan cheese Asparagus with hollandaise	Broiled portabella mushrooms Boiled new potatoes with basil and black pepper Asparagus with orange sauce
Hot and sour soup Beef and broccoli White Rice	Organic Vegetarian tofu or corn soup Stir-fried Chinese vegetables (hold the oil) Broccoli with tomato sauce Brown rice or Quinoa
Chicken fajita White Rice Refried beans Wine	Vegetable fajita (hold the oil) Brown Rice or Quinoa Organic Vegetarian black beans  Red Wine

Chicken / Goat Biryani

Veggie Biryani Or Village Hen Biryani

 

 

HEALTHY FOODS ANDI Score stands for "Aggregate Nutrient Density Index," a scoring system that rates foods on a scale from 1 to 1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities.

References: http://www.wholefoodsmarket.com/

 

 

Weight Chart