Nutritional Facts Table

Today I sat down and made a list of all the food I like eating and which I actually have in my house right now - you will see the results of my efforts in the table below.

I intend to use this list to help me come up with an eating plan which I can follow in the coming months that will help me reach my goal of gaining weight. Like I mentioned before I wish to gain weight in the form of muscle, but naturally my weight gain will also include fat gain, I will thus have to go into a pure fat loss diet at a later stage.

Compiling lists like these are very easy, all you have to do is read the label on the food. The only thing that might throw you off is when the energy of the food are given in kilo joules (kJ) instead of calories, but you can easily convert to calories with the following easy equation:

calories = kJ x 0.239

Brand	Name of Product/Food	Mass	Calories	Carbs	Protien	Fat
	Chicken Breast	100	160	0.0	28.9	4
	Lean Beef Mince	100	220	0.0	27.4	11.3
Black Cat	Crunchy Peanut Butter	100	625	23.6	22.5	50.2
USN	Pure Protein	56	196	3.0	40.0	2
USN	Whey Protien	34	132	2.3	25.0	2.4
Ace	Instant Porridge - Strawberry	100	373	83.4	6.1	1
House Brand	Oats	100	363	58.4	11.7	9.3
Albany	Wholewheat Brown Bread	100	250	47.7	9.3	2.1
Woolworths	Organic Wholewheat linguini	100	326	65.5	11.7	1.4
Monteverde	Farfalle (Pasta)	100	361	73.2	12.4	1.5
	Potato	100	109	23.3	2.3	0.1
Harvestime	Mixed Vegetables	100	53	10.0	2.0	0.5
	Green Apple	100	64	13.0	0.0	0
	Naartjies	100	51	9.0	0.8	0.2
Danish Preserve	Apricot Preserve	100	263	63.2	0.0	0
Fatti's & Moni's	Pasta Sauce - Picante	100	103	9.9	0.9	3.2
Kraft	Real Mayonnaise - Lite	100	318	6.0	0.6	34.6
Blossom	Medium Fat Spread - Lite	100	496	0.0	0.0	55
	Carrots	100	34	7.5	1.4	0

All weights are in grams.