We need calories of energy from food for cell growth and body function. Most American diets provide enough or too many calories for the average healthy person. Many health organizations, including the U.S. Food and Drug Administration (FDA), recommend 2,000 calories total per day.
This is based on the physical energy expenditure of a moderately active person. Less active adults will require more low-calorie foods; those with demanding jobs or sports will need more high-calorie diets. Failing to adjust to your activity level can make you too fat or too thin and threaten your health. Use the nutrition facts printed on the foods you eat for counting calories day by day.
High-Calorie
Whether you want to lose or gain weight, counting calories in fatty or starchy foods is a must. These high-calorie foods can be avoided or encouraged as necessary. The FDA considers a meal serving of 400 calories or more high in calories.
Some of these notorious foods may surprise you. For instance, 1 cup of trail mix with chocolate, nuts and/or coconut may have as many as 700 calories. This food was designed to provide energy during activity, so treat it as a snack with care. Fast-food milk shakes yield up to 493 calories. A piece of apple pie has 411.
Most servings of meat are in the 200 calorie range, except for duck (1/2 duck, 444). However, if you eat more than the recommended serving size or add sauce or garnish, you add calories. Many high-calorie culprits are prepared foods, such as fast-food cheeseburgers (488), cooked frozen pot pies (464) and just about anything breaded and fried.
Indulgences
Chocolate cake with chocolate frosting contains 235 calories for 1 commercially prepared piece. You may think you'll enjoy a low-calorie treat by making your own without frosting--too bad. A piece of chocolate cake from a recipe yields 352 calories. By comparison, one package of Reese's Peanut Butter Cups gives you 232 calories.
Ice cream seems like a moderate indulgence with just 192 calories per ½ cup serving (vanilla). Who eats just ½ cup? You should, and limit high-calorie additions like candy and cookie chunk varieties. If you're counting calories, it pays to consider cooking dishes with fats and sweets to be your indulgences. One Tbsp. of butter has 100 calories, and 1 cup of homemade white sauce delivers 368.
Low-Calorie
Anyone who is counting calories should learn which are their favorite low-calorie foods. Which fruits do you love? For nutrients, energy and flavor, choose 1 cup of fresh pineapple (78 calories), plums (30), blueberries (83) or strawberries (53). Get your veggies with 1 cup of broccoli (30), carrots (45), green peppers (30) and zucchini (18). Create a low-calorie dessert or dip by adding 1 cup of nonfat yogurt (127).
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