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The Calorie Factor: Part 2

Okay you now know what calories are and how they work to help your body function.

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Now most people will tell you to check the food label, and we recommend you do the same, but life doesn't always make it that simple. Take going out to a restaurant - how can you truthfully know what you are eating and how many calories are in it? The real answer is, is that you can't, but you can gain a grasp of what individual food groups contain so that you can have a fair idea.

The daily allowances for a woman on 2,000 calories a day diet:


  • Total fat: 65g
  • Saturated fatty acids: 20g
  • Cholesterol: 300mg
  • Sodium: 2400mg
  • Potassium: 4700mg
  • Total Carbohydrates: 300g
  • Fiber: 25g
  • Protein: 50g

As you can see, what you need every day goes beyond the basics of just calories. It all sounds daunting, but once you get a general idea you'll come to know by rote how much you can safely eat, which foods are lower in calories, fat, etc.

So most foods we purchase have labels that you the basics of its ingredient base and nutrients, but in a restaurant what do you do? The best technique we can recommend is gaining an insight into the ingredients themselves and what they contain.

You don't have to remember the ins and outs of all foods, but if you can learn the basics of your favorite foods, then you can still keep the excitement of going out AND losing weight.

  • 5oz lean steak: 181 calories and 6g of fat
  • Medium grilled chicken breast (130g): 192 calories and 2.9 g of fat
  • Lean pork chops (120g): 221 calorie and 7.7g of fat
  • Medium baked potato (180g): 245 calories and 0.4g fat
  • Mash potato with butter (28g): 29 calories and 1.2g of fat
  • Chips (100g): 253 calories and 9.9g of fat
  • Carrots (60g): 13 calories and 0.2g of fat
  • Broccoli (30g): 7 calories and 0.2 g of fat
  • Peas (60g): 32 calories and 0.4g of fat

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