Many people think that when they decide it’s time to lose
weight, they have to count every single calorie that touches
their lips. This really isn’t necessary. In fact, it could
become quite tedious and cause you to give up.
So how do you know how many calories you’ve taken in
during a 24 hour period? Estimate! Count portions instead
of each individual calorie. This is where effective meal
planning comes in!
When you know approximately how many calories are in
that piece of bread and 2 ounces of tuna, you can have a
general idea of how many calories you’re consuming when
you eat a tuna sandwich.
If you insist on tracking all of your calories, you’ll have to be
diligent about reading labels and eating only the portions
that the label gives calories for. You’ll also have to carry
around a small notebook to jot down what you’ve eaten so
you can assign a calorie value for reference.
A much easier way might be to utilize a spreadsheet that
lists your planned meals along with their caloric content. Be
sure to include other particulars such as protein content,
carbs, and fat grams as well. Then print it out and post it on
your refrigerator to give yourself something to aspire to.
Almost all packaged foods will contain information about the
caloric content of those foods, but what about those fruits
and vegetables you consume. Maybe we should give you
some ideas!
Food Portion Calories
Apples 1 medium 125
Asparagus 4 spears 15
Avocado 1 305
Banana 1 105
Beef Roast, Lean 3 oz. 205
Beef Sirloin Steak 3 oz. 240
Blackberries 1 cup 75
Broccoli 1 cup 45
Cabbage 1 cup 30
Cantaloupe ½ melon 95
Carrots 1 30
Celery 1 stalk 5
Cherries 10 50
Chicken, Roasted
Breast
3 oz. 140
Chicken, Fried
Breast
4.6 oz. 369
Yellow Corn 1 ear 85
Crab Meat 1 cup 135
Cucumber 6 slices 5
Egg, Fried 1 egg 90
Egg, Hard Boiled 1 egg 75
Egg, Scrambled 1 egg 100
Flounder, Baked 3 oz. 120
Pink Grapefruit ½ fruit 40
Ground Beef,
Broiled
3 oz. 230
Halibut, Broiled 3 oz. 140
Lamb Chop,
Broiled
2.8 oz. 235
Lamb Leg, Roasted 3 oz. 205
Lettuce 1 cup 5
Mushrooms 1 cup 20
Nectarine 1 65
Okra, Cooked 8 pods 25
Orange 1 60
Peaches 1 35
Pear 1 100
Peanuts, Salted 1 cup 71
Pepper, Green/Red 1 15
Pineapple 1 cup 75
Pistachios 1 oz. 165
Pork Chop, Broiled 2.5 oz. 165
Pork Chop, Fried 3.1 oz. 335
Pork – Ham –
Roasted
3 oz. 250
Pork Rib – Roasted 3 oz. 270
Pork Bacon 3 slices 110
Pork Sausage Link 1 link 50
Potato – Baked 1 220
Raisins 1 cup 435
Salmon – Smoked 3 oz. 150
Spinach 1 cup 10
Strawberries 1 cup 45
Sweet Potato –
Baked
1 115
Tangerine 1 35
Tomato 1 25
Turkey – Roasted 1 cup 240
Walnuts 1 cup 770
Watermelon 1 cup 50
Obviously, this is just a partial list, but it’s a start for you to
reference when choosing foods. As you can see, fruits and
vegetables are almost all relatively low-calorie and can help
you feel full without consuming a lot of calories.
You will want to consume fewer calories than what you burn
off in order to effectively lose weight. Keep that in mind
when planning your meals.
And we can’t stress this enough – read labels and take note
of portion sizes! That way you can get a better idea of what
you’re eating.
We promised you some great low-cal recipes, so let’s get to
it!
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