Getting informed about the calories in your diet is important to your nutrition needs, in addition to helping you lose weight. Making healthy food choices lets you stick within the right calorie boundaries. According to the U.S. Department of Agriculture, (USDA), that is about 2,000 calories for women and an average of 2,500 for men. Food calorie information can help you decide whether a particular item or meal fits into your diet.
Beverages
Choosing too many "empty" calories, such as those derived from sugar in a cola drink, creates a need to eat more to get enough nutrients. This can make you overweight. So can the fat in regular milk. Skip these high-calorie drinks and choose the low-calorie ones if you want to lose weight: 10.6-oz chocolate milk shake, 357 calories; 1 cup whole milk, 149; 1 cup nonfat milk, 83; 12-oz beer, 153; 3.5-oz red wine, 88; 1 cup apple juice, 114; 1 cup coffee or tea 1 cup, 2; water, 0.
Fast Food
Fast food is heavy on salt and fat, not just calories. Note that some of the fast food items that seem like low-cal choices are not. For instance, a fried fish or chicken sandwich will carry more calories (523 and 515 calories) than a cheeseburger with the works (451). Adding medium fries (427) and a 12-oz cola (137) puts this single meal high on your calorie count. By comparison, a broiled chicken sandwich (315) and salad with dressing (150) creates a menu of healthy foods.
Fruits and Vegetables
Fruits and vegetables, when prepared with little or no fat, represent the best nutritional value for few calories. A 1-cup or 1-piece serving of most fruits and vegetables will be under 100 calories, such as blueberries (83 calories) and apples (72). Many, such as green beans (38), broccoli (55) and carrots (55) are very low-cal.
Meats and Fish
You can eat meat and still lose weight if you prepare it in a way that reduces the fat. Broiled or grilled pork loin (178 calories) or salmon (184) are healthy foods. Some meat is naturally rich in fat, however, such as a 3-oz lamb loin chop (269 calories). Avoid it if you are trying to lose weight, and instead choose tuna salad, made with drained water-packed tuna and fat-free mayonnaise (about 50).
Grains
While whole-grain products are among the healthy foods needed to maintain normal body function, many are high in calories. Watch serving portions and enjoy: 1 small bagel with seeds, 229 calories; 1 cup noodles, 221; 1 cup brown rice, 216; 1 cup Wheaties cereal,105; 1 slice wheat bread, 70; 1 flour tortilla, 100; 1 corn tortilla, 57.
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