Calorie Counter Cheat Sheet

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December 6, 2011

Fitness magazine wrote an article discussing American's knowledge of their daily calorie intake.  According to a survey conducted by the International Food Information Council, 43% of the 1000 people polled did not know how many calories they consumed a day.  The best way to lose weight or maintain your weights is to be cognizant of your food and yes this means counting calories. To calculate your calorie needs, click here. Here is a cheat sheet to help you stay on track during the holidays.

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

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