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.

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HealthStatus Team

HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our health risk assessment, body fat and calories burned calculators.The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years.
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HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our health risk assessment, body fat and calories burned calculators. The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years.

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