Counting calories is the key to weight loss or gain and to healthy weight maintenance. The federal government requires nutrition labeling on packaged foods so you can easily find the calorie information you need. For unpackaged items, such as raw fruit, vegetables and fish, the Food and Drug Administration (FDA) provides grocery-store posters that are also downloadable from its website.
Fast-food restaurants post their ingredient statistics online or at the counter. Still, having all of the numbers in one place will make you more diligent in counting calories. Did you know that one chicken pot pie packaged entree has 464 calories? For a healthy weight, the FDA recommends a 2,000-calorie daily diet from a variety of food groups. Use the figures below to tally calorie content in foods that you eat.
Packaged Foods
A blueberry muffin from a mix delivers 224 calories, while a small bagel with seeds has 229. Cereal yields just 100 calories in 1 cup (Cheerios), but breakfast calories pile up when you add milk or meat products. Reduced fat milk (2 percent) adds 122 calories to your cereal, while nonfat milk saves you one-third the calories, at 83. Spread 1 tbsp. of cream cheese (50 calories) on your bagel for half the calories of butter (102). Bacon (three slices, 103) carries a similar calorie content as sausage (one patty, 92).
One cup of romaine lettuce holds only 10 calories, while 1 tbsp. of Italian dressing adds 43. To two slices of sandwich bread (cracked wheat, 130) and bologna (175), add just 3 calories with prepared yellow mustard (1 tsp.) or 49 calories with mayonnaise (1 tbsp.). A small chocolate chip cookie delivers 47 calories.
Fast Foods
It's harder to maintain a healthy weight when you eat fast foods, which are deceptive to those counting calories. A biscuit, egg and sausage breakfast sandwich carries 562 calories. Note the difference that preparation makes: A plain hot dog and bun (242) has half the calorie content of a corn dog (460). A bean-and-cheese burrito (189) has far fewer calories than one with beef (254).
If you think you'll save calories by skipping a cheeseburger (451) and choosing a chicken sandwich (515) or fish sandwich with tartar sauce and cheese (523) instead, think again. You'll find greater calorie-counting value in a fast-food salad (148 calories in 1½ cups, with Italian dressing). Compare the calorie content of nine onion rings (276) with eight cheese nachos (346) and a medium french fries (427).
Raw Foods
Raw foods---even meats---are the best choices for trying to achieve a healthy weight, if you prepare them without fats. Among broiled foods (3 oz. each), top sirloin has 207, lamb loin chop has 269, pork loin chop has 178 and shrimp has only 85 calories. Anyone who is counting calories will choose fruits and vegetables (one piece or 1 cup) such as apples, strawberries, carrots, green beans, broccoli and corn, which all deliver 75 calories or less.
Member Comments