Healthy Foods / Calories

The website WHFoods.com has great information on healthy eating.  They have compiled a list of the Worlds Healthiest Foods and provided extensive information on each.  Following is a list of some of the foods from that list and their calories.  Maybe this will be helpful to you in deciding what foods to include in your diet.

Vegetables

• Avocados 1 cup = 233 calories
• Broccoli 1 cup = 30 calories (raw)
• Brussels sprouts 1 cup = 37 calories (raw)
• Carrots 1 cup = 50 calories (raw)
• Cauliflower 1 cup = 26 calories (raw)
• Cucumbers 1 cup = 15 calories
• Green beans 1 cup = 31 calories (raw)
• Green peas 1 cup = 115 calories (raw)
• Olives 1 cup = 154 calories
• Potatoes 1 cup = 160 calories (baked)
• Spinach 1 cup = 41 calories (raw)
• Sweet potatoes 1 cup = 102 calories (baked)
• Tomatoes 1 cup = 32 calories (raw)
• Yams 1 cup = 157 calories (baked)

Fruits

• Apples small = 94 calories
• Apricots = 16 calories
• Bananas = 105 calories
• Blueberries 1 cup = 84 calories
• Cantaloupe 1 cup = 54 calories
• Grapes 1 cup = 61 calories
• Kiwifruit = 45 calories
• Oranges = 61 calories
• Pears = 103 calories
• Pineapple 1 cup = 82 calories
• Plums = 30 calories
• Raisins ¼ cup = 108 calories
• Raspberries 1 cup = 63 calories
• Strawberries 1 cup = 46 calories
• Watermelon 1 cup = 45 calories

Poultry & Lean Meats   (serving size – deck of cards)

• Beef, lean  4 oz = 218 calories
• Chicken 4 oz = 187 calories
• Turkey 4 oz = 153 calories

Beans & Legumes

• Black beans 1 cup = 227 calories (cooked)
• Garbanzo beans (chickpeas) 1 cup = 268 calories (cooked)

Nuts, Seeds & Oils

• Almonds ¼ cup = 205 calories
• Cashews ¼ cup = 189 calories
• Peanuts ¼ cup = 206 calories
• Walnuts ¼ cup = 163 calories