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The food you get for the calories

The food you get for the calories

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However you choose to lose weight, you can't get away from the fact that calories count. Women can have 2,000 calories per day, while men need 2,500.

Did you know you could be using over a quarter of your daily calories by eating just one burger? Check out our guide to see what foods you can get for less calories to keep your calorie intake under control.

What you get for 100 calories:

Two medium apples
94 calories, trace of fat
Like most fruits, apples have a low energy density with lots of bulk per calorie. This means they're filling but not fattening. With plenty of fibre, blood pressure-regulating potassium and disease-protective (especially in red-skinned varieties) properties, they're a healthy snack.

1 tablespoon (15g) butter
112 calories, 12.3g fat
Butter's a peril: you can easily use a tablespoonful on a couple of slices of toast without realising it. A tablespoon also equals 40 per cent of your daily recommended limit of cholesterol-raising saturated fat.

15 asparagus spears
98 calories, trace of fat
You'd be full before you finished eating this amount of asparagus, packed with folic acid. Yet 15 spears have less than 100 calories.

One Müller light cherry yogurt
100 calories, 0.1g fat, 42p
Despite the artificial sweeteners, this is a healthy way to splurge 100 calories, providing slow-release energy and one-third of your daily allowance of calcium.