Counting calories offers a powerful tool for managing your weight, whether you want to lose, gain or maintain. Calories indicate the energy in the foods and beverages you consume. Calories, including those from carbohydrates, protein and fats, either fuel your activity or end up stored as fat, according to MayoClinic.com.
Learning calorie counts for unlabeled foods such as fruits, vegetables, proteins, restaurant meals and combination foods will help you stay on track with your goals. A 10 percent weight loss reduces the risk of Type 2 diabetes, heart disease, osteoporosis and some types of cancer, according to the National Heart, Lung and Blood Institute.
Individual Foods
Step 1
Look up the food in a nutrition reference booklet or online food tracker, such as the U.S. Department of Agriculture's "My Pyramid Tracker." These reference sources provide calorie information for fruits, vegetables, grains, beans, nuts protein sources and other foods sold in bulk or packaged without labels.
Step 2
Check the serving size listed in the nutrition guide or online food tracker.
Step 3
Look under "Calories" for the calories per serving. For example, a 6 oz. serving of baked salmon has 350 calories.
Step 4
Weigh or measure your portion of the food for an exact calorie count.
Step 5
Calculate the calories for the unlabeled food for the amount you eat. For example, half a medium apple has 41 calories; if you eat 1 1/2 apples, multiply the calories per serving by three. If you eat half a serving, such as 3 oz. of baked salmon, divide the calories per serving by two. For the half-serving of salmon, you count 175 calories.
Step 6
Calculate the calorie count for combination foods such as a burrito by using a nutrition booklet or food tracker that includes combination foods. For example, some nutrition books include a section for restaurants or ethnic foods in the back. Check under Mexican food for burrito and adjust for any differences in size and ingredients.
Meals
Step 1
Calculate calories for meals made of food without labels by looking up each food in a nutrition booklet or food tracker. For example, look up eggs, shrimp, lettuce and tomato for a shrimp salad.
Step 2
Measure each food when you make meals of unlabeled foods at home, and count the calories for the correct amount.
Step 3
Learn to estimate portion sizes to count calories for food you eat away from home. A 3 oz. serving of beef, pork, chicken, turkey or fish is the size of a woman's palm or a deck of cards, a half cup of broccoli is the size of a light bulb and a half cup of rice is the size of a tennis ball, according to the University of Illinois McKinley Health Center.
Step 4
Use the portion size estimates to calculate the calorie counts for a meal. For example, if the dinner you ate at a restaurant had a steak the size of two decks of cards, count calories for a 6 oz. steak. Count the calories for each food you ate, based on the serving size.
Tips and Warnings
- Write down the calorie counts of foods, drinks and meals you have often for future reference. Add calories for sauces, condiments, dressings and beverages to your calorie count for each day. These calories can add up fast.
- Consult your doctor about health concerns and dietary changes.
Things You'll Need
- Nutrition reference booklet or online food tracker
Member Comments