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Nutrition - Food Nutritional Values

  1. Quick Summary of important nutritional information.
  2. Good sources of Protein, Carbs and Fat.
  3. Detailed food breakdowns (in alphabetical order)
  4. Local fast food outlets nutritional values.
  5. Recommended meals from fast food outlets.
  6. Biogen supplements nutritional values.
   
   

1. Quick summary of important nutritional information

  • 1 portion of Meat, chicken or fish is generally the size of the palm of your hand.
  • 1 portion of carbohydrates is about the size of a clenched fist.
  • The calorie is a measurement of energy content in food. We need energy from food to live & carry out daily activities & when we eat more than requred, the excess is stored in the body as fat. To stay slim & healthy we should balance the energy input with the energy output.
  • 1 calorie/ kilocalorie (kc) = 4.2 kilojules (kJ)
  • 1g of carbohydrate = 17kJ (4calories)
  • 1g of protein = 17kJ (4 calories)
  • 1g of fat = 38kJ (9calories)
  • 1g of alcohol = 7 calories (29kJ)
 

2. Good sources of Protein, Carbs and Fats

Protein: Animal Sources
Serving Size
Protein
Carbs
Biogen Iso Whey Protein
1 scoop (32g)
23g
Egg
1 large egg
6g
Egg White
from 1 large egg
3.5g
Beef, Lean
100g
28g
Tuna Fish (canned, in water)
100g
24g
Chicken Breast, skinless
100g
30g
Pork, Lean
100g
28g
Extra Lean Mince
100g
28g
Biogen Nitroplex
80g
42g
19g
Biogen Nitrolean
55g
22g
17g
Cottage Cheese
100g
18g
Low Fat Yoghurt
1 cup (250g)
12g
Protein: Plant Sources
Soyabeans, Cooked
1/2 cup
14g
Soy Milk
1 cup
8g
Peanuts
1/2 cup
18g
(take note of higher fat content-consume in moderation)
Pumpkin Seeds
1/2 cup
20g
Baked Beans
1cup
14g
Carbohydrates: Low GI Sources
Oats
Wholeweat Spagetti
Beans
Sweet Potatoes
Mealies
Brown Rice
Basmati Rice
Rye Bread
Bran Falkes
Muesli
Apples
Berries-strawberries, Cherries, Cranberries
Fats-Good Sources
Avocado's
Olive Oil
Olives
Flaxseeds
Nuts

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3. Detailed food breakdowns (in alphabetical order)

A - B - C & D - E - F - G - H - K - L - M - O - P - R - S - T - V - W - Y
Food - A
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Almonds
24 nuts
166
5
7
15
Apple, Dried
64g
155
0,6
42
0,2
Apple, Fruit
1 med (138g)
81
0
21
0
Apricot
3 (100g)
51
1,5
12
0,4
Apricot Jam
1 tsp
17
0
Apricot, Dried
10 halves (35g)
83
1,3
22
0,2
Food - B
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Baked Beans
1/2 cup (112g)
24
1
Banana
1 med (175g)
105
1
27
0
Beef Steak
114g
222
22
0
14
Beef, Minced
110g
272
25
0
19
Beef Porterhouse Steak
114g
322
20
0
26
Beef Rib Roast
114g
376
18
0
33
Beef Sirloin Steak
114g
295
21
0
23
Beef T-Bone Steak
114g
337
29
0
24
Beef, Salami
1 slice (23g)
60
4
1
5
Beer, Light
360ml
100
0,7
4,8
0
Beer, Regular
360ml
146
0,9
13,2
0
Biogen Carbogen
75g
240
0
60
0
Biogen Iso Protein
32g
105
23
1,4
1,6
Biogen Nitogain Mass
150g (3 scoops)
512
45
77
3
Biogen Nitroplex
80g (2 scoops)
262
42
19
3
Biogen Nitrolean
55g (2 scoops)
188
22
17
3
Black Beans
1 cup (170g)
227
15,2
41
0,9
Brazil Nuts
8 nuts
186
4
4
19
Bread, Wholewheat
1 slice (35g)
69
2
14
1
White Bread
1 slice (35g)
81
3
15
1
Butter Beans, Boiled
1/2 cup (112g)
16
0
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Food - C & D
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Carrot Juice
1 cup (227g)
96
2,47
22
0,35
Carrots, Cooked
1 cup (110g)
48
1
11
0,2
Cashews, Salted
18 nuts
163
4
9
13
Cherries
1 cup (145g)
104
1,7
24
1,4
Chestnuts
3 nuts
69
1
15
1
Chick Peas, Boiled
120g
22
3
Chicken W/Skin, Fried
100g
285
27
4
17
Chicken W/Skin, Roasted
100g
253
26
0
16
Chicken Drumstick W/Skin, Fried
1 (52g)
112
14
0
6
Chicken W/O Skin, Fried
100g
192
33
0
6
Chicken W/O Skin, Roasted
100g
173
31
0
5
Chicken W/Skin, Fried
100g
246
31
2
12
Chicken W/Skin, Roasted
100g
222
29
0
11
Chicken Roll
2 slices (57g)
90
11
1
4
Chicken Thighs/Drums, Banquet
142g
277
16
16
16
Chicken Whole W/O Skin, Stewed
100g
177
27
0
7
Chicken Whole W/ Skin, Stewed
100g
219
25
0
13
Chicken, Grilled Breasts W/Skin
90g
168
25
0
7
Chicken, Grilled Breasts W/O Skin
90g
140
26
0
3
Chicken, Wings Grilled W/Skin
90g
279
17
0
17
Chopped Ham
1 slice (21g0
48
4
0
4
Clams, Steamed
85g
126
22
4
2
Coconut, Shredded
1/4 cup
116
1
11
8
Coffee, Instant or Regular
180ml
4
0,2
0,7
0
Crab
85g
82
17
0
1
Cranberry Juice
180ml
108
0
27
0,1
Crayfish, Steamed
85g
97
20
0
1
Cream, Half-and-Half
1cup
315
7,2
10,4
27,8
Cream, Whipped Heavy
1cup
821
4,9
6,6
88,1
Cream, Whipped Light
1 cup
699
5,2
7,1
73,9
Cream, Whipped Light
1 tbsp
44
0,3
0,4
4,6
Dates
10 (83g)
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Food -E
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Egg White
1 large
16,5
3,5
1
0
Eggs, Whole
1 large
75
75
1
5
Food - F
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Fish - Bass
113g
287
24
3
19
Fish - Carp, Cooked
85g
138
19
0
6
Fish - Cod, Baked
85g
89
19
0
1
Fish - Herring, Baked
85g
172
20
0
10
Fish - Herring, Pickled
1 pc (15g)
39
2
2
3
Fish - Kingfish, Cooked
100g
255
22
12
13
Fish - Mackerel, Baked
3oz
223
20
0
15
Fish - Tuna (in water)
1 tin (170g)
105
41
0
1,7
Fish - Tuna (in water)
100g serving
105
24
0
1
Fructose, Pure
10g
40
0
10
0
Food - G
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Green Salad
2 cups
61
3
12
1
Grapefruit
120g
38
0,8
10
0,1
Grapes, Green
1 cup (200g)
102
1
27
0,2
Food - H
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Haddock, Baked
85g
95
21
0
1
Hazelnuts
30 nuts
179
4
4
18
Hot Dog
1
240
9
19
14
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Food - K
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Kindney Beans, Boiled
1 cup (177g)
225
14
40
1
Kiwi Fruit
1 (76g)
46
0,8
11
0,3
Food - L
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Lamb Chops
114g
350
26
0
27
Lamb Shoulder
114g
315
28
0
22
Lamb - Leg of Lamb
114g
211
32
0
8
Lentils, Boiled
1 cup (231g)
231
17,9
40
0,7
Lobster, Steamed
85g
83
17
1
1
Food - M
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Macaroni, Cooked
1 cup (140g)
197
6,7
40
1
Maltabella
100g
345
9,7g
76,5
1,6
Maltodextrin
10g
40
0
10
0
Mango
1 (207g)
135
1,1
35
0,5
Marmalade
1 tsp
17
0
Milk, 2%
1 cup
121
8
12
5
Milk, Chocolate Skim
1 cup (250ml)
144
9
27
1
Milk, Chocolate Regular
1 cup (250ml)
209
8
26
9
Mussels, Baked
85g
147
20
6
4
Food - O
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Oats (rolled)
100g
425
10
61
10
Orange
1 (131g)
62
1,2
15
0,2
Orange Juice, Unsweetened
1 cup (250ml)
111
2
26
0
Oyster, Raw
6 med size (84g)
58
6
3
2
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Food - P
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Paw Paw (Papaya
1 (304g)
117
1,9
30
0,4
Peach
1 (87g)
37
0,6
10
0,1
Peach, Canned, Heavy Syrup
1/2 cup (112g)
269
0
Peanuts, Salted
20 nuts
174
4
6
16
Peanuts, Dry Roasted, Salted
39 nuts
160
7
6
13
Peanut Butter, Chunky
1 tbsp
94
4
3
8
Peanut Butter, Creamy
1 tbsp
94
4
3
8
Pear
1 (166g)
98
0,7
25
0,7
Peas, Green, Cooked
1/2 cup (80g)
67
4,3
13
0,2
Pecans
31 nuts
189
2
5
19
Pineapple
1 cup (155g)
77
0,6
19
0,7
Pineapple Juice, Unsweetened
1 cup (250ml)
139
1
34
0
Plum
1 (66g)
36
0,5
9
0,4
Pork Bacon
3 slices (19g)
109
6
0
9
Pork Loin Chop
1 (151g)
345
20
0
29
Pork Rump, Roasted
100g
274
27
0
18
Pork Sausage
1 (28g)
118
3
0
11
Pork Sausage, Raw
1 pattie (27g)
100
5
0
8
Pork Spare Ribs
114g
201
12
0
17
Potato Chips, Plain
28g
152
2
15
9,8
Potato French Fries
74g
227
2,6
24
13
Potato, Unpeeled, Boiled
4 (168g)
25
0
Potato, Skinned, Mashed
1/2 cup (112g)
20
0
Potato, with Skin, Baked in Oven
1 large (202g)
220
4,7
51
0,2
Potato, with Skin, Microwaved
1 med (112g)
29
0
Pretzels
28g
108
2,6
22
1
Pronutro (original)
50g
185
7,8
31,6
3,8
Prune
10 (84g)
201
2,2
53
0,4
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Food - R
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Raisins
1 cup (165g)
488
5,3
0
0,8
Rice, Brown, Cooked
1 cup (180g)
263
5
57
2
Rice, White, Cooked
1 cup (180g)
267
4,8
59
0,1
Rice Basmati, White, Boiled
1 cup (196g)
50
0
Rice Cakes
2 cakes (18g)
70
2
14
0
Rye Bread
1 slice (32g)
64
2
12
1
Food - S
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Sesame Seeds
2 tbsp
103
3
4
9
Skim Milk
1 cup (250ml)
88
9
13
0
Soy Beans, Cooked
1 cup (172g)
298
28,6
17
15,4
Spagetti, White, Cooked
57g
211
7,3
43
1
Spagetti, Whole Wheat
57g
198
8,4
43
1
Strawberry Jam
1 tsp
18
0
Sucrose
10g
40
0
10
0
Sweet Potato, Peeled, Boiled, Mashed
1 (114g)
118
2
28
0,1
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Food - T
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Tuna Fish (in water)
1 tin (170g)
179
41
0
1,7
Tuna Fish (in water)
100g serving
105
24
0
1
Turkey W/O Skin, Roasted
100g
187
29
0
7
Turkey W/Skin, Roasted
100g
221
28
0
12
Turkey Roll
2 slices (57g)
84
10
1
4
Turkey, Breast Meat
1 slice (21g)
23
5
0
0
Food - V
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Vegetable Juice
1 cup (250ml)
50
1
10
0
Vension
114g
178
34
0
4
Food - W
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Walnuts, Chopped
2 tbsp
96
2
3
9
Watermelon
1 cup (160g)
50
1
12
0,7
White Bread
1 slice (35g)
81
3
15
1
Whole Milk
1 cup (250ml)
150
9
12
10
Wine, Dry or table
1 cup (250ml)
200
0
9.6
0
Food - Y
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Yoghurt, Fruited, Low-Fat
1 cup
232
10
43
2
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4. Detailed food breakdowns (in alphabetical order)

MCDONALDS
Food
Serving Size
Calories
Protein (g)
Carbs
Fat (g)
Hamburger
1 burger
265.814285714286
14,9
36,97
9,68
Cheese Burger
1 burger
315.814285714286
17,8
37,37
13,88
Big Mac
1 burger
557.154761904762
27,7
49,3
24,89
Chicken Delux
1 burger
520.923809523809
27,63
42,85
29,27
Chicken Fold Over
1 fold over
583.057142857143
29,25
40,85
34,58
Regular Fries
1 portion
184.735714285714
2,84
40,85
7,7
Extra Large Fries
1 portion
436.647619047619
6,73
29,69
17,87
Green Salad
1 portion
13.6214285714286
1,04
68,94
0,39
Chicken Salad
1 portion
192.095238095238
33,36
0,98
5,51
Coke
medium
142.380952380952
-
1,58
-
Coke
X large
305.238095238095
-
36,75
-
Orange Juice
medium
146.616666666667
-
78,75
-
Coke Lite
medium
0.238095238095238
-
34,19
-
Shake - Chocolate
large
555.238095238095
15,11
1,82,07
13,43
Crispy Chicken Strips
100g
391.428571428571
16,16
21,8
16,22
Chicken Nuggets
4 pack
177.711904761905
16,06
12,7
11
STEERS
Regular Steers Burger
1
443
25
43
20
Chicken Burger
1
391
32
48
9
Hero Steak Roll
1
470
35
63
10
Chicken Salad
1
166
18
7
7
Steers Chips
small
545
9
80
23
Steers Chips
large
941
17
120
47
Chocolate Dipped Cone
1
180
4
27
7
WIMPY
Wimpy Burger with Chips
1 meal
769.55
32.358
81.43
36.11
Wimy Chicken Burger with Chips
1 meal
764.033333333333
11.67
84.31
35.57
Wimpy Fish Burger with Chips
1 meal
664.426190476191
28.21
86.45
38.36
Chicken Fillet & Greek Salad
1
479.285714285714
45.6
12.8
25.6
Wimpy Mixed Grill with Chips
1 meal
1045.65952380952
96.36
30.5
61.64
Toasted Ham, Cheese, Tomatoe & Chips
1 meal
894.52380952381
21.5
83.7
49.8
Greek Salad
1
235.952380952381
7.3
9.1
17.8
Wimpy Farmhouse Breakfast
1 meal
740.952380952381
31.29
59.31
44.94
Wimpy Hashbrown Splashdown Breakfast
1 meal
494.688095238095
26.36
31.4
30.8
Wimpy Cappacino
regular
156.666666666667
5.3
21.2
5.6
Wimpy Espresso
single
48.5714285714286
0
12
0
Wimpy Mega Coffee
196.87619047619
6.19
28.5
6.38
Chocolate Milkshake
regular
445.9
7.14
65.68
18.83
Rooibos Tea
regular
79.7619047619048
1.6
14.4
1.7
Waffle & Cream
1
440.238095238095
6.8
50.9
23.1

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5. Recommended meals from fast food outlets

Recommended Meal Choice
Serving Size
Calories
Protein (g)
Carbs
Fat (g)
Nando's Large Chicken Salad
1 large salad
49
11
7
Spur Chicken Breasts with Sid Salad & Veg
Mugg n Bean Omelette with Extra Chicken
Wimpy Grilled Chicken Breasts with Greek Salad
McDonalds Chicken / Greek Salad
Steers Grilled Chicken Burger (no mayo)

* Please note all amounts quoted are approximate values and may vary according to circumstances. This information is designed to give you an accurate enough estimate to be able to choose the correct foods to suite your goals.

6. Biogen Supplements Nutritional Values

Supplement
Serving Size
Calories
Protein (g)
Carbs
Fat (g)
Biogen Carbogen
75g
240
0
60
0
Biogen 100% Iso-Whey
32g
105
23,0
1.4
1.6
Biogen Nitro-Gain Mass All-in-One
150g (3 scoops)
512
45,2
77,7
2,6
Biogen Nitrogain Mass
80g (2 scoops)
262
42,5
15,1
2,9
Biogen Nitro Protein SR 26g (1,5 scoops)
N/A
20,1
1,25
1,25
Biogn Nitro Gain 45/84
150g (1 scoop)
N/A
45,4
84,9
2,1
Biogen ISolean
55g (2 scoops)
188
25,3
17,1
2,0

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