Woman’s Own Calorie Counter

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  • Want to devise your own meals for your diet style? Food nutritionist Monica Grenfell does the calorie-counting for you…

    Monica says:
    I’ve rounded up all the calories below to the nearest 10. Pick foods from the list below and add up calories to suit – or choose from the suggested menus for Type 1, Type 2 or Type 3.

    The quantity of food groups each diet type is allowed per day:

    Type 1 – Vanity pounds
    Protein: 2 Starch: 0 Cereal: 0 Vegetable: 4 Fruit: 2 Dairy: 3 Fats: 1

    Type 2 – Stubborn
    Protein: 2 Starch: 1 Cereal: 1 Vegetable: 3 Fruit: 3 Dairy: 2 Fats: 2

    Type 3 – Slow and steady
    Protein: 2 Starch: 1 Cereal: 2 Vegetable: 3 Fruit: 3 Dairy: 3 Fats: 2

    Calories:

    Proteins
    1 egg 80 Skinless chicken breast 200 Small tin tuna 110 Salmon fillet 200 Portion cod 140 3tbsp minced beef 140 3 slices chicken or turkey 140 Quorn fillet 120 Small steak 280

    Starch
    1 slice granary bread 80 1 wholemeal pitta 200 4tbsp pasta 180 4tbsp rice 180 200g potato 200 3 small boiled potatoes 100 8 chips 90

    Cereals
    40g Special K 110 40g sugar-free muesli 240 1 shredded wheat 80 30g porridge with honey 110 1 Weetabix 70

    Vegetables – all 20 calories per tbsp
    Greens, spinach, carrots, peas, beans of sweetcorn, large plate of raw veg (such as celery, carrot sticks), baked beans, broad beans, butter beans, etc. A mixed salad is 50 cals

    Fruit – 50 calories per portion
    ½ banana, apple, pear, 15 grapes, 1 orange, 2 slices mango, 1 ring pineapple, 2 plums, small portion tinned peaches, 5 strawberries, six prunes, 10 raspberries

    Dairy
    ½ pint skimmed milk 90
    ½ pint semi-skimmed milk 130 Small pot plain bio yogurt 80 Small tub low-fat cottage cheese 110 1 thin slice Cheddar cheese 60 Small carton plain fat-free yogurt 60 30g Edam cheese 90

    Fats
    1tbsp olive oil spread 60 1tbsp oily salad dressing 50 1tbsp sunflower oil 100

    Miscellaneous
    ½ avocado 140
    ½ pint soya milk 100 Small carton soya yogurt 90