Salads are one of the best foods for losing weight, they very popular for many dieters trying to lose the weight fast. The problem is people often add sauces or creams to add taste to an otherwise bland food. Mayonnaise is a common addition to salads but it is very high in calories and fat and a salad with too much Mayonnaise can be just as high in calories than some of the worst weight loss foods.

Baked potatoes are also a great food to help lose weight when part of a small, low calorie meal but again, some people spoil this great example by adding tons of butter. Filling a baked potato with baked beans or cottage cheese is probably the best way to add taste and more nutrition to this low calorie food.

Cutting calories by replacing high-energy packaged food with nutrient-dense foods, examples of these are....

• Fresh fruits including dried fruits

• Vegetables

• Fresh fish

• Lean meats

• Poultry

• Eggs

• Natural yogurt

• Natural nuts & seeds

• Wholegrain foods & ingredients (wholemeal breads, pasta & brown rice)

Milks	Calories	Fat
Milk skimmed (pasteurised)	34	0.1g
Semi-skimmed	47	1.6g
Whole milk full fat	66	3.9g
Condensed Milk whole	320	9.5g
Dried skimmed milk	360	0.6g
Evaporated milk whole	155	9g
Goats milk	62	3.5g
Sheeps milk	99	6g
Soya milk	35	2g
Creams (pasteurised)	Calories
Half cream fresh	150	13g
Single cream	200	19g
Soured cream	209	20g
Whipping cream	370	40g
Double cream	450	49g
Clotted cream	590	62g
Cheese Calories	400	36g

Most calories in milk are calculated in tests. Some values for the milk calories may vary between different products and should only be used for general comparison purposes.

Vegetable	Calories	Carbs	Water Content
Asparagus	26	1.5 g	90 %
Aubergine	15	2 g	90 %
Calories in Beans	Medium	-	-
Beetroot	38	9 g	82 %
Broccoli (100g)	32	1 g	90 %
1 average Broccoli floret 11g	3 cals	-	-
Brussels Sprouts	40	3.5 g	87 %
Cabbage average	24	2.4 g	93 %
Carrot	32	5 g	90 %
Cauliflower	32	2 g	91 %
Celery	8	1 g	95 %
Chicory	10	3 g	90 %
Courgette	20	2 g	93 %
Cucumber	10	1g	97 %
Fennel	13	1.5 g	95 %
Gherkins	15	2.5 g	93 %
Gourd	12	1 g	90 %
Leek	22	2.5 g	92 %
Lettuce (average)	13	1.5 g	95 %
Marrow	10	1.6 g	95 %
Mushroom	15	0.5 g	93 %
Okra	30	2.5 g	88 %
Onion	35	3 g	92 %
One average Red Onion 150g	49 cals	2.3 g	90 %
Onion Spring	23	2 g	88 %
Parsnip	60	10 g	78 %
Calories in Peas	Medium	-	-
Peppers red average	18	5 g	90 %
Potato Calories ( 100g )	low-med	15 g	80 %
Pumpkin	12	2 g	95 %
Radish	13	2 g	90 %
Spinach	23	1 g	92 %
One average sprout 10 grams	4 cals	-	88 %
Sprouts	43 Calories	4 g	88 %
Swede	22	2 g	96 %
Sweet corn	24	12 g	40 %
Tomatoes	18	2.2 g	93 %
Tomatoes cherry	17	0.5 g	90 %
Turnip	21	2 g	90 %
Watercress	21	0.5 g	90 %
Yam	110	30 g	65 %

Values for vegetable calories correct at time of testing but may vary between different product types!