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    Good Housekeeping Calorie Counter Cookbook
    Good Housekeeping Calorie Counter Cookbook
    Good Housekeeping Calorie Counter Cookbook
    Ebook330 pages1 hour

    Good Housekeeping Calorie Counter Cookbook

    By Good Housekeeping

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    About this ebook

    Whether you are watching your weight or trying to create healthy balanced meals, keeping your calorie intake under control can feel impossible. Now it couldn’t be easier to be calorie-smart with this brilliant new book from Good Housekeeping.Discover delicious ideas for breakfasts, lunches, dinners and sweet treats under 300, 400 and 500 calories.

    Whether you are watching your weight or trying to create healthy balanced meals, keeping your calorie intake under control can feel impossible. Now it couldn’t be easier to be calorie-smart with this brilliant new book from Good Housekeeping. Discover delicious ideas for breakfasts, lunches, dinners and sweet treats under 300, 400 and 500 calories. Plus the comprehensive collection of up-to-date calorie information and nutritional data will help you make savvy food choices for the whole family. Clearly organised and easy to use, each food is listed according to average portion size, along with figures for saturated fats, protein, carbohydrate, fat and dietary fibre. Packed with delicious recipes, over 1,000 food and drink entries and practical nutritional advice, the Good Housekeeping Calorie Counter Cookbook makes calorie-clever cooking a breeze. Word count: 25,000

    LanguageEnglish
    PublisherHarperCollins UK
    Release dateJan 8, 2015
    ISBN9781910496404
    Good Housekeeping Calorie Counter Cookbook
    Author

    Good Housekeeping

    The UK's biggest selling lifestyle magazine. Tried & tested for over 90 years, Good Housekeeping delivers recipes, consumer tests, home, health, beauty & fashion advice.

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      Book preview

      Good Housekeeping Calorie Counter Cookbook - Good Housekeeping

      IllustrationIllustrationIllustrationIllustration

      Picture Credits

      Photographers:

      Neil Barclay (21); Steve Baxter (14, 53, 59, 104, 128, 131, 154, 166, 179, 180 and 184); Nicki Dowey (16, 17, 19, 20, 22, 40, 46, 47, 49, 62, 69, 70, 72, 73, 76, 81, 83, 91, 100, 112, 134, 137, 138, 147, 153, 157, 158, 161, 162, 174, 185, 193 and 199); Will Heap (63); Diane Miller (182); Gareth Morgans (2, 6, 24, 30, 42, 55, 60, 63, 77, 84, 87, 88, 94, 97, 101, 107, 111, 117, 119, 120, 127, 132, 140, 142, 143, 165, 169, 170, 176, 189, 190, 195 and 196); Myles New (45, 78, 108, 125, 144 and 173); Ria Osbourne (74); Craig Robertson (37, 50, 51 and 198); Maya Smend (34); Lucinda Symons (148 and 150); Jon Whitaker (26, 56, 92, 102 and 122); Kate Whitaker (29, 33, 39, 66, 98, 114 and 187).

      Stylists:

      Susannah Blake, Tamzin Ferdinando, Lisa

      Harrison, Cynthia Inions, Rachel Jukes, Penny Markham, Wei Tang, Sarah Tildesley, Helen Trent, Fanny Ward, Polly Webb-Wilson and Mari Mererid Williams.

      Home Economists:

      Meike Beck, Anna Burges-Lumsden, Monaz Dumasia, Joanna Farrow, Emma Jane Frost, Teresa Goldfinch, Alice Hart, Zoë Horne, Jenny Iggleden, Lucy McKelvie, Jennie Milsom, Kim Morphew, Aya Nishimura, Katie Rogers, Bridget Sargeson, Stella Sargeson, Sarah Tildesley, Kate Trend, Charlotte Watson, Jennifer White and Mari Mererid Williams.

      Notes

      The values for unbranded foods have been obtained from McCance & Widdowson’s

      The Composition of Foods (6th summary edition and subsequent supplements), and have been reproduced under the terms of the Open Government Licence. Those for branded items have been obtained from the websites of supermarkets and food manufacturers.

      Both metric and imperial measures are given for the recipes. Follow either set of measures, not a mixture of both, as they are not interchangeable.

      All spoon measures are level.

      1 tsp = 5ml spoon; 1 tbsp = 15ml spoon.

      Ovens and grills must be preheated to the specified temperature.

      Medium eggs should be used except where otherwise specified.

      Dietary Guidelines

      Note that certain recipes contain raw or lightly cooked eggs. The young, elderly, pregnant women and anyone with immune-deficiency disease should avoid these because of the slight risk of salmonella.

      Note that some recipes contain alcohol. Check the ingredients list before serving to children.

      Contents

      HOW TO USE THIS BOOK

      RECIPES UNDER 300 CALORIES

      RECIPES UNDER 400 CALORIES

      RECIPES UNDER 500 CALORIES

      A-Z CALORIE COUNTS

      INDEX

      HOW TO USE THIS BOOK

      Illustration

      Calorie Counting Made Easy

      A Healthy Diet

      How To Read Food Labels

      Calorie Counting Made Easy

      Whether you want to lose weight, maintain your weight or gain weight, this book will help you get more calorie savvy. You’ll find ideas for recipes under 300, 400 and 500 calories, plus the calorie values of more than 1,200 popular foods and drinks, including staples, such as milk, bread and meat, as well as many branded products, takeaways and restaurant dishes.

      Calorie counting may sound old hat, but any nutritionist will tell you that when it comes to weight control, calories always count. Take in more calories than your body uses and you will gain weight as the body stores fat; use more calories than you take in and the weight comes off. This is the principle behind all diets, whether they are low fat, low carb or any other combination of nutrients. To lose weight, you have to consume fewer calories than you burn!

      Keep a note of what you eat and drink, and then look up each item in the calorie charts (or recipe pages) and add the figures together. To lose weight, you should try to keep within your daily calorie allowance; to gain weight you should aim to eat more than your daily calorie expenditure (see opposite). This book is about more than calories. It also gives you the amounts of fat, saturated fat, carbohydrate, protein and fibre per portion for each recipe and for all the food and drink items featured in the calorie tables. With this information you will see which nutrients each food contributes to your daily intake and so it will help you to plan a healthy diet. You will be able to tally your daily calorie and nutritional intake.

      You can also use this book to help you plan your day’s food, your weekly shopping and even your meals when eating out. Knowing the calorific value of foods in advance allows you to choose lower calorie and healthier options. Use it to compare similar types of foods or find out how many calories may be hidden in your favourite meals.

      Calorie counts

      The foods and drinks in the calorie tables are grouped into categories – fruit, vegetables, bread and bakery, confectionery and ice cream, soft drinks, eating out and so on – to make it as easy as possible to locate a particular item. The foods in each category are listed alphabetically so that you can find them easily.

      Calories and nutrients are given per standard portion to make life as easy as possible. It means that you don’t have to weigh your food or calculate anything. But if you need to know the calories in a different-sized portion, multiply the calories given in this book by the weight of your portion, then divide by the weight given for the standard portion.

      It has not been possible to include every food and every brand, but we have tried to give a representative sample of generic foods and brands under each category. If you cannot find a particular item here, you may be able to use the values for a similar product. The nutritional values are up to date at the time of publication but it should be noted that values may change from time to time, because manufacturers frequently change their formulations and amend recipes. Similarly, new products often appear on the supermarket shelves and existing ones are withdrawn.

      Start subtracting

      As a rule of thumb, 3500 calories equals one pound of body fat. That means you have to take in 3500 fewer calories than you usually do over a period of time to lose one pound. Although its not 100% accurate (your metabolism and therefore weight loss typically slows over time), it can serve as a useful goal if you are trying to lose weight. By cutting 500 calories a day (a total of 3500 per week), and otherwise eating a balanced diet, you may find you lose approximately a pound a week. This rate of weight loss is considered reasonable and healthy.

      It’s calories that count

      Many diets restrict your intake of one particular nutrient, usually carbohydrates or fat. But the results of a 2012 study published in the American Journal of Clinical Nutrition suggest that when it comes to weight loss, it’s simply calories that count (although, of course, eating a good balance of nutrients is important). Provided they stuck to their daily calorie allowance, dieters lost the same amount of weight in six months whether they cut carbs or fat, or upped protein. The key, it seems, is to find a plan that you can comfortably live with, rather than attempting to lose weight periodically with strict diets that are hard to maintain.

      What is a calorie?

      Everyone talks about calories as if they are something contained in food. In fact, a calorie is a measure of energy, just as a kilo is a measure of weight and a mile is a measure of distance. In scientific terms, one calorie is the amount of energy (heat) required to increase the temperature of 1g of water by 1°C.

      Calories, kilocalories, kilojoules – what’s the difference?

      All of these terms crop up on food labels, which can be a bit confusing! Suffice to say that the scientifically defined calorie is a very small energy unit that is inconvenient to use because an average serving of any food typically provides thousands of these calories. For this reason, when speaking about food in the everyday sense, we say ‘calorie’ when we mean ‘kilocalorie’; for example, a food label may declare a portion of food contains 100kcal but we would probably say 100 calories. You’ll also see food energy measured in joules or kilojoules on food labels, which is the SI (International Unit System) unit for energy. 1 kcal is equivalent to 4.2kJ.

      How to reduce your calorie intake to kick-start weight loss

      1. Find your daily calorie expenditure

      Your calorie needs depend on your genetic make-up, age, weight, body composition, and your daily activity. They will differ from one day to the next and as you grow older. As a rough guide, it’s around 2,000 calories a day for an average woman and 2,500 for a man.

      For a more accurate estimate of the number of calories you use during daily living and exercise, go to http://nutritiondata.self.com/tools/calories-burned and enter your gender, age, weight, height, lifestyle and details of daily exercise.

      2. Work out your daily calorie allowance

      Trim 500 calories off that total. For example, if your daily calorie burn is 2,000, then subtract 500 to get 1,500 calories. This is your daily calorie allowance, which will produce a weight

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