KISS Guide to Your Calorie Intake
Imagine not knowing how much fuel is in your gas tank. Or how much you put in at the pump. How would you know when to refuel or how much to put in? Calorie counting estimating works. But it can be miserable, that is why I created a better way.
(This post is a follow up to the KISS Guide to Servings versus Portions)
I know first hand that client adherence to keeping good food records is very low. So I developed a ‘quick and dirty’ method for becoming a calorie estimating all-star.
Reminder: portions are personal and servings are standardized
Servings DO NOT have specific calorie amounts as the calorie content will depend on the specific food item. However, there are some generalizations or estimates that can be made.
For example, a serving size of most fruits and vegetables would provide 50-100 calories. While a serving of meat provides approximately 200 kcal.
Once you have a good grasp of serving sizes they can then be equated to calorie values. Using the servings suggestions from Canada’s Food Guide I’ve outlined my calorie suggestions below.
Not listed here are fats and sweets. For a pat of butter, margarine, peanut butter, mayo or full fat dressing estimate 100 calories. Two table spoons of sugar, jam or syrup estimate 100 calories.
It is best to estimate ‘on the high side’ as studies indicate that people underreport their calorie intake by up to a whopping 60%! (This is why I rounded up to 50 calories for vegetables).
Final steps: addition and recording.
There you have it. A quick, simple and pain free method of not only estimating calories but keeping tabs on the number servings you eat from each food group. Stay tuned for downloadable tracking sheets, calorie guides and more…
Francine | August 22nd, 2008 at 1:16 pm #
Drew, I find there are times when estimation is useful, such as when I am eating out or at a social gathering (better to estimate and write down a number than to go overboard and feel too ashamed to write it down), but I feel more in control of my eating when I can weigh and measure portions. I don’t mind weighing and measuring as I would prefer to know exactly how much I’m having. Is my desire for control a “diet” habit, is it beneficial for me to be precise about my portions, or is this a habit I should try to break free from. I am taking to heart the importance and benefits of tracking and recording because I really want to be successful.
Nick | August 24th, 2008 at 1:16 pm #
Hey Drew, nice post, I kept forgetting to ask you what the heck a serving exactly meant. Now it’s all clear
shelley | August 26th, 2008 at 4:21 pm #
It is mind bending when you start really paying attention to the little things like butter and jam and purchased salad dressings how many calories you can consume in a day without thinking about it. I have found a little salsa, or a drizzle of balsamic can satisfy alot. I needed this reminder!
The Office Diet » Some great online reads | August 27th, 2008 at 1:31 pm #
[...] A KISS Guide to Your Calorie Intake by Drew from Diet Tired. Servings DO NOT have specific calorie amounts as the calorie content will depend on the specific food item. However, there are some generalizations or estimates that can be made. [...]
Drew | August 28th, 2008 at 1:04 pm #
Francine, great question. Strict monitoring is much better than estimating. It is a fine balance between what is “ideal” and what most clients are willing to “adhere” to. Think of your food record keeping as being on a continuum. Sometimes (days, weeks etc) you will journal perfectly, others you will use portions and servings to estimate and some days you will be forced to mentally calculate. The most important part of food journalling is doing it! It is like studying for an exam, the important part is doing it; how you study is your choice.
Penni | September 10th, 2008 at 10:35 pm #
Yes! This is an excellent solution! When I am able to “perfectly” log my calories into my computer program (Fitday) weight loss is consistent. BUT, when I am not tracking because my schedule is hectic, or I can’t stand to look at my computer, or I am travelling, the weight loss stops (and weight gains begin!). I am going to apply this method immediately. I always carry a daytimer and can track my calories using your method when not accessing the computer program. No more “all or nothing”. Thanks!
Help! I’m tired of food tracking! - The Diet Tired Blog | September 18th, 2008 at 1:00 pm #
[...] things. How you monitor is not near as important as the fact that you do it. Also, check out the KISS guide to calorie estimating. Share and [...]