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How Many Calories Are You Really Eating?

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This guide will teach you how to eat the amount of calories you need -- and burn the ones you don't.

Calories: A Numbers Lesson

You try to eat right, but the number on the scale keeps creeping up. Sound familiar? According to a new survey by the International Food Information Council Foundation, we eat a lot more than we should. Of 1,000 Americans polled -- about half of them women -- 43 percent couldn't even guess how many calories they should consume in a day.

"So many women are eating on the run," says Barbara J. Rolls, PhD, a professor of nutrition at Pennsylvania State University and author of The Volumetrics Eating Plan. We're not paying attention to supersized portions in restaurants, and we have no idea of the calories when we don't make the food ourselves.

The happy news is that your diet doesn't require a complete overhaul. Our advice: Instead of counting foods out, just start counting -- first by calculating how many calories you need, then by indulging in the dishes mentioned in this story. And remember, the more you exercise, the more you can eat! Read on for more indispensable stay-slim solutions.

100 calories

  • 18 roasted peanuts
  • 4 Hershey's Kisses
  • A salad with 2 cups greens, 1 cup cherry tomatoes, 1/2 cup sliced carrots and 2 tablespoons fat-free Italian dressing
  • 6-ounce glass orange juice
  • 10 Lay's classic potato chips
  • 18 Rold Gold Fat-Free Tiny Twists pretzels
  • 10 large shrimp with 2 tablespoons cocktail sauce
  • 3 cups air-popped popcorn
  • 1 ounce Kraft string cheese
  • 2 slices bacon

250 calories

  • 6-ounce baked potato with 3 tablespoons sour cream and 1 tablespoon chopped chives
  • 1 McDonald's small french fries
  • 3 ounces broiled salmon and 3 ounces mashed sweet potato
  • 1 McDonald's hamburger
  • 1 regular-size Nestle Crunch bar
  • 1 cup Cheerios and 1 cup sliced strawberries in 8 ounces fat-free milk
  • 1/2 cup hummus and 12 baby carrots
  • 1 slice Pizza Hut medium hand-tossed style pepperoni pizza
  • 1 cup Haagen-Dazs Orchard Peach fat-free sorbet

400 calories

  • 1 Taco Bell Beef Chalupa Supreme
  • 1 serving (9 ounces) Amy's macaroni and cheese
  • 1 McDonald's Quarter Pounder (no cheese)
  • 1 Wendy's Caesar Chicken Salad with croutons and Caesar dressing
  • 1 Subway 6-inch turkey breast sandwich on a wheat roll with turkey, Swiss cheese, lettuce, tomato, onion, and 1 tablespoon light mayonnaise
  • 3 pancakes with 2 tablespoons maple syrup and 1/2 cup fresh blueberries
  • 1 Starbucks Grande Mocha Frappuccino (no whipped cream)
  • 1 cup spaghetti with 1/2 cup marinara sauce
  • 14 onion rings
  • 4-ounce piece cheesecake with 3 tablespoons whipped cream
  • 1 cup meat-and-bean chili with 1/4 cup shredded low-fat cheddar cheese

What do you think of this story?  Leave a Comment.

What do you think? Review this story!
midak2010 wrote:

Definately an important to know calories. But who has time to count all the calories of everything they eat. Better off getting a qualified nutritionist to give you a diet plan. My wife gets a weekly diet plan and also shopping list from her nutritionist. She found her at .Fantastic , nutritious diet

3/1/2013 11:34:29 AM Report Abuse
a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at:

3/4/2012 03:24:10 AM Report Abuse
anonymous wrote:

It's not the calories that count. If your not eating enough cals your body wont expend much energy. On the other hand if your engaging in physical activity you will work up an appetite and become hungry. The real answer is controlling your hormones. Learn how to do so at Thin and

1/31/2012 05:18:24 AM Report Abuse
kooper96 wrote:

Interesting topic,I believe we just need to keep execrises.Because I had read a related article from .

1/19/2012 08:48:33 AM Report Abuse
harpertj wrote:

I love this site they give such good information....

1/13/2012 11:40:17 AM Report Abuse

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