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
|
|
|
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.
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