We all want to be slim, healthy and attractive. To stay in good shape, you need to maintain a balance between calories from food and energy expenditure. How do you determine how high in calories your food is?
Instructions
Step 1
To find out the calorie content of a cooked dish, make a list of all the ingredients and determine their weight in the finished product. Then, using special calorie tables or online calorie calculators, write down the calorie content of each ingredient in 100 g. Multiply this caloric value by the weight of the food and add it up. You have received the total calorie content of the dish. Now calculate the total weight of the finished dish by adding the weight of all the ingredients included in the composition. To find out the calorie content of the finished dish per 100 g, multiply the calorie content of the dish by 100 and divide by its mass.
Step 2
For example, let's say you're making a vegetable salad made from carrots. It contains 250 g of carrots (33 kcal / 100 g), 15 g of garlic (106 kcal / 100 g) and 30 g of 20% sour cream (206 kcal / 100 g). Now multiply the calorie content in 100 grams by the mass and add it, that is, the calorie content of the finished dish will be 2.5 × 33 + 0, 15 × 106 + 0, 3 × 206 = 106, 2 kcal. The total weight of the salad: 250 + 15 + 30 = 295 g. Then the calorie content of the dish per 100 g is 106, 2 × 100 ÷ 295 = 36 kcal / 100 g.
Step 3
However, this method is not always accurate. You should pay attention to some of the nuances. If you fry fish or meat in vegetable oil, then 20% of the calorie content of the oil is added to the total calorie content of the dish. When frying vegetables, they absorb 100% of the oil. For example, the calorie content of sunflower oil is 899 kcal / 100 g, when frying chicken you used 2 tbsp. spoons (about 35 g - 899 × 35 ÷ 100). This means that the calorie content of the dish will increase by 63 kcal.
Step 4
If you cook porridge or pasta in water, then the number of calories in the finished dish will be the same as in the dry one. For example, the calorie content of millet is 334 kcal / 100 g. When boiling 100 g of cereals, about 350 g of millet porridge is obtained. The finished dish will also contain 334 kcal and its calorie content per 100 g will be 334 × 100 ÷ 350≈96 kcal / 100 g.
Step 5
Caloric content of water is zero. However, the calorie content of the broth is equal to 20% of the calorie content of raw meat or 15% of the calorie content of fish. When calculating the calorie content of a finished dish, it should be borne in mind that the products lose mass during heat treatment and, therefore, the calorie content per 100 g of the finished product increases. For example, meat and liver are boiled down by 40%, poultry and fish by 30%.
