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Manual and overview nutritional charts

 

 

 

These nutrition charts give no complete overview. Described are the everyday foodstuffs which are Lowfat, Lowcalorie, Highcalorie, Lowcarbohydrate, Highcarbohydrate or Highprotein.

There are two kind of tables: sorted on feeding value and alphabetical order. In every table in the extremely right column the feeding value is indicated by 100 grams (3.5 ounces).

A glass or cup contains 200 ml (6.8 fl oz). The contains of a bowl is 150 grams (5.3 ounces).

The colour codes (in the first column) correspond to the groups of The disk of five
Group 1:    Group 2:    Group 3:    Group 4:    Group 5:   
Products which do not occurrence in the disk of five:  


Calorie table calculator with protein, fat, carbohydrates value 
By means of this Calorie table calculator you can calculate how many calories you have take on a day.


Low fat and fat free nutritional chart 
For endurance sportsmen and sportswomen it is the important two hours for a long-term effort do not make use of fat, because a high fat content obstructs the use of carbohydrates in blood.

Examples low fat food: vegetables, fruit, ketchup, quark lean, smoked horse meat, rice waffle,  yoghurt lean and buttermilk.
Towards the chart: Order fat content or Alphabetical order.
For further information: Fats.


Low calorie nutritional chart 
Light products can contain much less calories than their ordinary version. This is especially the case at soft drinks. When you want slim it is judiciously to be critical at the use of these products, be because some of these light products contain still much fat. Also contains some light products  many calories: 100 grams (3.5 ounces) light chips contains approximately 450 kcal, ordinary chips 530 kcal.

Examples low-calorie food: light products (particularly soft drinks), vegetables, tomato juice, lowfat yoghurt, and vegetable spread.
Towards the chart: Order calorie value or Alphabetical order.
For further information: Calorie table calculator and Calculation calorie usage.


High calorie nutritional chart 
Tip: some high-calorie foodstuffs, such as: cornflakes, paste, breakfast wafer, raisins and rice contain in proportion with their calorie value little fat .

Examples high-calorie food: nuts, peanut butter, chocolate, chips, wafer, croissant, sugar, cornflakes and cheese.
Towards the chart: Order calorie value or Alphabetical order.
For further information: Calorie table calculator and Calculation calorie usage.


Low carbohydrate nutritional chart 
Tip: on the contrary to the most vegetables contains fruit many carbohydrates.

Examples low-carbohydrate food: fish, flesh products, cheese and many vegetables.
Towards the chart: Order carbohydrate quality or Alphabetical order.
For further information: Carbohydrates.


High carbohydrate nutritional chart 
Sportsmen and sportswomen (especially for endurance sports) have need extra carbohydrates Not only during races, but also to leave convalescence more rapidly gone after a race or heavy training.
 

Examples high-carbohydrate food: dextro-energy, cornflakes, rice, raisins, wafer, paste, breakfast wafer and sweet.
Towards the chart: Order carbohydrate quality or Alphabetical order.
For further information: Carbohydrates.


High protein nutritional chart 
Protein need for endurance sportsmen and sportswomen approximately is 1 up to 1.5 grams by kilo body weight per day. At the advancement period is 2 up to 2.5 per day necessary. A endurance sportsmen and sportswomen of 70 kg (154 lbs) has therefore per day minimum 70 x 1 = 70 grams (2.5 ounces) protein per day necessary.

Examples high-protein food: cheese,  roast beef, mozzarella, tunny fish, peanuts, sardines, flesh, fish and quarg.

Towards the chart: Order endosperm value or Alphabetical order.
For further information: Proteins.


Disk of five 

As basis for a varied and healthy diet you can possible you can make use of  the disk of five. Take for every meal (have breakfast, lunch, dinner) from each group a product. Hereby you can be sure that the foodstuffs combined in the correct manner.

                                          Disk of five
Group 1 Bread, rises, macaroni, grain products, potatoes and pulses.
  Source of: carbohydrates, vegetable protein, vitamin B complex and minerals.
   
Group 2 All vegetables and fruit.
  Source of: vitamins (especially C), minerals and feeding fibres.
   
Group 3 Milk and milk products, cheese, flesh, flesh products, chicken, fish and eggs.
  Source of: animal protein, vitamin B complex and minerals.
   
Group 4 Margarine and butter.
  Source of: vitamin B, D, E and essential fatty acids
   
Group 5 The spirits: water, coffee and tea.
  Source of: liquid.

Explanation 1
Within the groups do not use too often of the fat types. Take  for example cooked potatoes instead of chips. Roast in liquid cooking / frying fat. Use 20 and 30 cheese. Use lean flesh.

Explanation 2
High-calorie foodstuffs (such as snacks, wafer, sweet and pastry) which in proportion with their calorie quality litte nourishment hold do not stand in the disk of five. Do not use these foodstuffs too often.  In the nutritional charts they have colour code


 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013