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Mar 21, 2004 · Smart Substitutions Calorie Chart. By: Mike Kramer, SparkPeople Contributor, 3/21/2004. The tiniest changes can add up. Save 100 calories just by using fat-free ranch dressing instead of regular ranch or by drinking water instead of a can of soda. The world is full of smart substitutions like these.
- Vegetables
- Fruits
- Grains
- Dairy3
- Protein Foods
- Fats and Oil
Wide variety of vegetables; fresh, frozen, canned or dried1Two and a half (2 1/2) servings of vegetables per day, including dark green, red/orange, starchy and other)Examples of one vegetable serving:Wide variety of fruits; fresh, frozen, canned or dried1Two (2) servings of fruit per dayExamples of one fruit serving:Whole grain rather than refined grain productsSix (6) servings of grains per dayExamples of one serving of grains:Low-fat and fat-freeThree (3) servings per dayExamples of one dairy serving:Mostly from plant sources (legumes and nuts); fish and seafood; nonfat and low-fat dairy products in place of full-fat versions; if you eat meat, lean cuts and skinless poultry; avoid processed meats.Five and a half-ounce (5 ½-ounce) equivalents of protein per day including:Examples of one ounce protein equivalents:Liquid plant oils instead of tropical oils (coconut, palm and palm kernel) and animal fats (lard and butter) or partially hydrogenated fats3 tablespoons of fat and oil per day (or 9 teaspoons)Examples of one serving fats and oil:Food Calorie Table. This is an extensive list of food items and their caloric amounts. Included in this list are fruits, vegetables, meat, poultry, dairy, and some common meals. All of the following food items are listed as a single serving. Calories per 100g of raw fruit.
The infographic highlights a plate of food that works as a “baseline” portion for moderately active folks. Consider this your visual guide to eating portion sizes that serve your health and fitness goals—no complicated calorie math required.
Jan 23, 2024 · On average, women need about 1,600 to 2,400 calories each day, and men need 2,000 to 3,000 calories a day -- based on age and activity level. If you figure out that you need 2,000 calories...
USDA Lists. Every printable calorie chart you might find is most likely based upon information provided by the United States Department of Agriculture. The website of the USDA's Agricultural Research Service includes several printable calorie lists.
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Feb 9, 2005 · Watch your calories daily and try to keep them in your recommended range. Check your carbohydrate, fat and protein intake based on your SparkDiet recommendations. As long as they fall in the healthy range listed on this chart above, you will be meeting your nutrient needs.
