Weight is something you have to watch regularly or it will creep right back up on you one sneaky pound at a time. If you don't do something right away to get it back off, soon one becomes two, two becomes four, four becomes eight, and eight become sixteen, and sixteen become thirty-two. Get my drift?
Anyway, I allowed life to interfere with watching my weight. I just ate whatever was handy and what looked good and all the work I had previously done was for nought because here I am back where I was only bigger. But I went part time at work in December and I had already decided that I'd start working my way back down when I was asked to join the Scaleback Alabama Weight Challenge. It would be one more source of positive support to head me down a path I had already decided to go on. In addition, the people I'm in the challenge with set up a support group on Facebook for us to use as a help for each other. And I went out and bought myself a Diet Counter Diary which has many, many calorie counts in the front, plus the diary which has daily tips and other neat stuff.
So TODAY I begin a new start. The Scaleback challenge ends at the end of April but my diet counter book has five months of daily and weekly wraps up in it, so I plan to use it at least that long. I need to lose about FIFTY pounds. That's attainable, one pound at a time-- over the course of a year-- if I keep at it and don't get extreme and, consequently, burn out.
Monday, January 30, 2012
Tuesday, January 26, 2010
Low Calorie Snacks
one cup of radishes, sliced or chopped, is 19 calories
one cup of cherry tomatoes, halved, is 27 calories
celery is pretty much an eat-all-you-want kind of snack food
one cup of mushrooms is 15 calories
one packet of Swiss Miss Sugar Free Hot Chocolate is 25 calories
one cup of chicken bouillon is about 5 calories
one cup of chopped broccoli is 30 calories
one package, Chicken Noodle Cup a Soup ... 45 calories
one cup, strawberry halves .... 49 calories
one peeled cucumber ... 24 calories
7 almonds ... 49 calories
1 tablespoon Better'n Peanut Butter ... 50 calories
15 grapes = 30 calories
one slice, Kraft fat free singles ... 30 calories
one slice, Oscar Mayer fat free bologna ... 22 calories
=^..^= MOLLY
.
one cup of cherry tomatoes, halved, is 27 calories
celery is pretty much an eat-all-you-want kind of snack food
one cup of mushrooms is 15 calories
one packet of Swiss Miss Sugar Free Hot Chocolate is 25 calories
one cup of chicken bouillon is about 5 calories
one cup of chopped broccoli is 30 calories
one package, Chicken Noodle Cup a Soup ... 45 calories
one cup, strawberry halves .... 49 calories
one peeled cucumber ... 24 calories
7 almonds ... 49 calories
1 tablespoon Better'n Peanut Butter ... 50 calories
15 grapes = 30 calories
one slice, Kraft fat free singles ... 30 calories
one slice, Oscar Mayer fat free bologna ... 22 calories
=^..^= MOLLY
.
Thursday, July 03, 2008
Chicken Wrap Sandwich
100.....1 tomato-basil wrap by Latortilla
40..... 1 tbsp Hellman's light mayo
160.... 3 0z Walmart rotisserie chicken
10.... lettuce
80.....1 stick of pepper jack cheese
390 Total
40..... 1 tbsp Hellman's light mayo
160.... 3 0z Walmart rotisserie chicken
10.... lettuce
80.....1 stick of pepper jack cheese
390 Total
Tuesday, July 01, 2008
Slaw
16....3/4 cups grated cabbage
15.....1/4 large Vidalia onion
40.....1 Tbsp Hellman's light mayo
vinegar from jalapeño peppers
1 slice of pickle
70 calories total (approximate)
15.....1/4 large Vidalia onion
40.....1 Tbsp Hellman's light mayo
(My bottle says 40; this calorie count site says 50)
1 sweetener packetvinegar from jalapeño peppers
1 slice of pickle
70 calories total (approximate)
Walmart Buttery Garlic Rotisserie Chicken
Nutrition Facts
Serving Size 3 oz.
Calories 160
Total Fat 10g
Sodium 870 mg
Carbs 1 g
Fiber 0
Sugar 9
Serving Size 3 oz.
Calories 160
Total Fat 10g
Sodium 870 mg
Carbs 1 g
Fiber 0
Sugar 9
Baked Potato
(154) 1 Red Potato, baked
(70) 2 slices of Fried bacon, crumbled
(28) 1 small onion, sautéed
(4) 2 Tbsp chopped green pepper sautéed
(20) for the oil used for the sautéing
(30) 2 Tbsp fat free cream cheese
......garlic salt
......pepper
306 Total calories
(70) 2 slices of Fried bacon, crumbled
(28) 1 small onion, sautéed
(4) 2 Tbsp chopped green pepper sautéed
(20) for the oil used for the sautéing
(30) 2 Tbsp fat free cream cheese
......garlic salt
......pepper
306 Total calories
Saturday, June 28, 2008
Snacks under 200 calories
I found an extensive list of possible snacks at ClevelandClinic.org
Please keep in mind that these snacks should be included in your daily caloric allotment. Therefore, make sure you account for snacks by adjusting mealtime calories, if necessary.
*120 calories or less per 8 oz portion
Snacks Under 200 Calories
Enjoy these snacks under 200 calories between meals. Snacking is encouraged and will help you avoid excessive hunger and overeating at meal times.Please keep in mind that these snacks should be included in your daily caloric allotment. Therefore, make sure you account for snacks by adjusting mealtime calories, if necessary.
Dairy or Dairy Alternative
- 8 oz nonfat fruited* or plain yogurt*
- 8 oz nonfat yogurt* with ½ cup mixed berries
- 8 oz nonfat yogurt* with 1 Tbsp slivered almonds, ground flax or wheat germ
- 4 oz nonfat or 1% fat cottage cheese with ½ cup canned fruit in own juice
- 4 oz nonfat or 1% fat cottage cheese on 1 slice whole grain bread or English muffin
- ½ cup frozen low-fat yogurt topped with ½ cup diced fruit of choice
- ½ cup nonfat pudding
- 1 oz soy cheese alternative or nonfat/2% fat cheese and 3-5 whole grain crackers
- 1 oz part-skim mozzarella string cheese and 1 medium apple
- 6 oz skim or reduced fat soymilk and 2 graham crackers
- 8 oz skim milk or reduced fat soymilk and 1 piece of fruit
Vegetables
- (1) 8 oz can reduced sodium V8 juice and 3-6 whole wheat crackers
- 1 cup or more of raw vegetables of your choice
- 1 cup raw veggie of choice, dipped in 2 Tbsp reduced fat salad dressing
- 1 cup raw veggie of choice, dipped in ¼ cup hummus
- 1 Tbsp peanut butter spread over 2 celery stalks and topped with 2 Tbsp raisins
- 1 cup cooked vegetable with 1 ounce melted 2% fat cheese
- 2 slices diet whole wheat bread with 1 cup sliced raw or cooked veggies of choice and 1 ounce nonfat cheese slice
Fruits
- 1 medium serving most fruits
- ½ cup fruit canned in own juice or light syrup
- 8 oz 100% fruit juice
- 6 oz skim milk, ¾ cup diced strawberry and banana, 1 Tbsp chocolate syrup and 1 cup ice blended to make a smoothie
- 1 Tbsp peanut butter spread over a medium apple
Nuts and seeds
- 2 Tbsp raw or dry roasted nut of choice (soy nuts, slivered almonds, walnuts, pecans) with 2 Tbsp raisins or dried cranberries
- ¼ cup raw or dry roasted nut of choice
- ¼ cup reduced fat trail mix
Dry Goods
- 3 peanut butter-filled wheat crackers with 6 ounces skim milk
- 1 packet plain oatmeal with 8 oz skim milk
- 1 ounce whole wheat or oat bran pretzels, lightly salted
- 1 Nature Valley crunchy granola bar
- 1 Nature Valley chewy trail mix bar
- 3 cups air-popped popcorn
- 1 ounce dry whole grain cereal
Meat
- 2 oz canned tuna or chicken on 3-6 whole grain crackers
- 2 oz smoked salmon with 1 Tbsp nonfat cream cheese on ½ whole wheat small bagel
Friday, June 27, 2008
Candy
42.5 for one-- Snickers Mini pieces (4 are 170 calories) I like these when I want something sweet after I eat. It's a small piece of candy. Just enough.
Tortilla Chips
Serving Size 1 oz (about 9 chips)
Calories 140
which means EVERY chip is about 15 1/2 calories!!! ONE CHIP...
This is taken from the bag of Golden Flake Maizetos (which I happen to like very much).
Calories 140
which means EVERY chip is about 15 1/2 calories!!! ONE CHIP...
This is taken from the bag of Golden Flake Maizetos (which I happen to like very much).
Jiffy Cornmeal Muffins
Muffins made from Jiffy Corn muffin mix
8.5 oz box makes 6 muffins
Each muffin made according to box directions:
170 calories
8.5 oz box makes 6 muffins
Each muffin made according to box directions:
170 calories
Potato Chips
Serving Size: 17 chips
Calories: 150
That's taken from a 5 oz bag which says it has 5 serving per bag... meaning 1 oz has 150 calories.... or 1/5th of the bag.
Snack size bag of plain chips (Lays)
Calories: 230
This is not the mini bags that come multiple to a box for packing in lunches.
Calories: 150
That's taken from a 5 oz bag which says it has 5 serving per bag... meaning 1 oz has 150 calories.... or 1/5th of the bag.
Snack size bag of plain chips (Lays)
Calories: 230
This is not the mini bags that come multiple to a box for packing in lunches.
Glory canned vegetables
I like many of the Glory canned vegetables
Calories are for 1/2 cup serving unless otherwise stated
140-- black-eyed peas OR lima beans
90-- pinto beans OR great northern beans
130--New Orleans style red beans
120-- butter beans
80--field peas
70--field peas with snaps
90--black-eyed peas and rice
90-- black beans and rice OR red beans and rice
50--string beans with potatoes
80--fried apple
80--creamed peas
30--country cabbage
25--okra, 3/4 cup
80--succotash
50-- collard greens OR mixed greens
30--spinach
45--turnip greens
35--turnip greens with diced turnips
Calories are for 1/2 cup serving unless otherwise stated
140-- black-eyed peas OR lima beans
90-- pinto beans OR great northern beans
130--New Orleans style red beans
120-- butter beans
80--field peas
70--field peas with snaps
90--black-eyed peas and rice
90-- black beans and rice OR red beans and rice
50--string beans with potatoes
80--fried apple
80--creamed peas
30--country cabbage
25--okra, 3/4 cup
80--succotash
50-- collard greens OR mixed greens
30--spinach
45--turnip greens
35--turnip greens with diced turnips
Hotdogs
Frankfurters vary widely in their nutritional makeup.
- Beef-and-pork frankfurter, 10 per pound (or small),140 calories and 13 grams of fat; or eight per pound (or large), 175 calories, 16 grams of fat.
- All-beef frankfurter, small, 150 calories and 13 grams of fat; large, 190 calories and 17 grams of fat.
- Chicken frankfurters, small, 115 calories and 9 grams of fat.
- Turkey frankfurters, small, 100 calories and 8 grams of fat.
- Low-fat beef frankfurter, large, 130 calories and 11 grams of fat.
- Nonfat beef, pork and turkey frankfurter, large, 60 calories and less than 1 gram of fat.
Soft Wrap
La Tortilla Factory Tomato Basil Soft Wraps made with Extra Virgin Olive Oil found at Walmart on the bread aisle (come in on meat truck because they are refrigerated)
Serving Size 1 wrap
Servings per container 6
Calories per serving 100
Sandwich made with Soft wrap(100), ultra thin slices-- about 3 each of turkey and roast beef (10 calories each slice)-- lunch meat, lettuce, 2-3 Tbsps of shredded cheese (54-78), about 1.5 tsp on mayo(50) and 1 Tbsp on Newman Own Vineagrette (22.5). OR about 310 for the whole wrap.
1/4 cup (4 Tbsps) of shredded cheddar cheese is 110.
1 Tbsp of Kraft Mayonnaise is 100
Serving Size 1 wrap
Servings per container 6
Calories per serving 100
Sandwich made with Soft wrap(100), ultra thin slices-- about 3 each of turkey and roast beef (10 calories each slice)-- lunch meat, lettuce, 2-3 Tbsps of shredded cheese (54-78), about 1.5 tsp on mayo(50) and 1 Tbsp on Newman Own Vineagrette (22.5). OR about 310 for the whole wrap.
1/4 cup (4 Tbsps) of shredded cheddar cheese is 110.
1 Tbsp of Kraft Mayonnaise is 100
Boneless Chicken Breast
110.... fresh, boneless chicken breast
This is the basic calorie count. Add to this whatever oil or seasoning you use.
This is the basic calorie count. Add to this whatever oil or seasoning you use.
Peanut Butter Toast
110.... bread
190.... peanut butter
300 total unless I add
20 one teaspoon of olive spread before I put on the peanut butter ( 1 Tbsp =70 calories)
190.... peanut butter
300 total unless I add
20 one teaspoon of olive spread before I put on the peanut butter ( 1 Tbsp =70 calories)
Tuna Patties
125... a small can of tuna
93.... one jumbo egg
52.... 4 crackers
--.....1/4 tsp. baking powder
17.....1 Tbsp dried onion flakes
287 total
Made four tuna patties, or two servings of 143 each
93.... one jumbo egg
52.... 4 crackers
--.....1/4 tsp. baking powder
17.....1 Tbsp dried onion flakes
287 total
Made four tuna patties, or two servings of 143 each
Waldorf salad
90.....1 apple
6......1 medium stalk of celery
200....less than 1/4 cup pecan halves
180....2 Tbsp mayonnaise
476 Total
Made about 2 one cup servings of 238 each
6......1 medium stalk of celery
200....less than 1/4 cup pecan halves
180....2 Tbsp mayonnaise
476 Total
Made about 2 one cup servings of 238 each
Monday, June 16, 2008
Snacks
Activia Yogurt(110) and an apple (65-85)
String cheese (60)
Banana( 105)
Nature Valley Oats 'n' Honey bar (180)
Peanuts, 1 Tbsp (108)
Mixed nuts, 10 nuts assorted (86)
Nectarine (65)
Sugar free jello (10)
1 peanut butter cracker (140) made with 1 Tbsp peanut butter (90) and 2 snack crackers (50)
1/2 cup milk with 3/4 cup cereal (130)
97% fat free popcorn (120) and diet coke
1 peanut butter cookie (50) and 1/2 cup milk (63)
String cheese (60)
Banana( 105)
Nature Valley Oats 'n' Honey bar (180)
Peanuts, 1 Tbsp (108)
Mixed nuts, 10 nuts assorted (86)
Nectarine (65)
Sugar free jello (10)
1 peanut butter cracker (140) made with 1 Tbsp peanut butter (90) and 2 snack crackers (50)
1/2 cup milk with 3/4 cup cereal (130)
97% fat free popcorn (120) and diet coke
1 peanut butter cookie (50) and 1/2 cup milk (63)
"Fried" potatoes
125...one potato, cut into chunky slices
35....1 1/2 tsp Fleishman's margarine
40....veggies
200 Total calories
Veggies "fried' with potato
green pepper
onion,
three baby carrots,
celery,
jalapeño peppers, fresh
35....1 1/2 tsp Fleishman's margarine
40....veggies
200 Total calories
Veggies "fried' with potato
green pepper
onion,
three baby carrots,
celery,
jalapeño peppers, fresh
Baked Potato
110... baked potato, warm water added for moisture
35....bacon
50....onions and peppers
195 Total calories
35....bacon
50....onions and peppers
195 Total calories
Spaghetti
165....3/4 cup spaghetti noodles (220 per cup)
250.... 1 cup meat sauce
415 total calories
That's not counting bread!!!!
250.... 1 cup meat sauce
415 total calories
That's not counting bread!!!!
Chicken Noodle Soup
180.... 2 cups Progresso Chicken Noodle Soup
52.....4 saltine crackers, 13 calories each
232 Total calories
52.....4 saltine crackers, 13 calories each
232 Total calories
Red Beans and Rice
135...3.4 cup Glory Red Beans and Rice
85....Slaw (made with green pepper, onion, mayo)
220 Total Calories
85....Slaw (made with green pepper, onion, mayo)
220 Total Calories
Chicken Noodle Soup
200...Healthy Choice Chicken Noodle soup
16...Onion
9....celery
225 Total Calories
16...Onion
9....celery
225 Total Calories
Tomatoes & Okra over Spaghetti Noodles
220... Glory Tomatoes and Okra over Spaghetti noodles
40...Parmesan cheese
260 Total Calories
40...Parmesan cheese
260 Total Calories
Salmon Salad
180....1/2 cup canned salmon
40....1 Tablespoon Hellman's light mayonnaise
50....approximate calories of remaining ingredients
270 Total calories
Remaining ingredients
2 stalks celery chopped
2 Tbsps chopped onion
2 chopped radished
1 Tbsp raisins
1/2 jalapeño pepper chopped
jalapeño pepper juice
1 packet sugar substitute
40....1 Tablespoon Hellman's light mayonnaise
50....approximate calories of remaining ingredients
270 Total calories
Remaining ingredients
2 stalks celery chopped
2 Tbsps chopped onion
2 chopped radished
1 Tbsp raisins
1/2 jalapeño pepper chopped
jalapeño pepper juice
1 packet sugar substitute
Great Northern Beans, Potato, & Slaw
110....1/2 cup great northern beans
163...baked potato
80...slaw
353 Total Calories
163...baked potato
80...slaw
353 Total Calories
Beef and Stir Fry Vegetables
315....3.5 oz beef
85....stir-fry vegetables (includes oil)
400 Total calories
85....stir-fry vegetables (includes oil)
400 Total calories
Grilled Chicken Breast
320.... grilled chicken breast
12....Allegro sauce
40.....stir fry vegetables
372 Total calories
12....Allegro sauce
40.....stir fry vegetables
372 Total calories
Homemade Bean Soup
Combine
1 can chili beans
1 can diced tomatoes
1 can chicken broth
2 Tablespoons hot salsa
1 large sweet onion
1/4 cup diced green pepper
1/2 cup chopped celery
2 cups= 200 calories
1 can chili beans
1 can diced tomatoes
1 can chicken broth
2 Tablespoons hot salsa
1 large sweet onion
1/4 cup diced green pepper
1/2 cup chopped celery
2 cups= 200 calories
Taco Salad
8.....lettuce
20....Hunt's Original Diced Tomatoes
110....1/4 cup shredded cheddar cheese
34.....onions
191.....ground beef, yield from 1/4 pound raw meat
363 Total
20....Hunt's Original Diced Tomatoes
110....1/4 cup shredded cheddar cheese
34.....onions
191.....ground beef, yield from 1/4 pound raw meat
363 Total
Wednesday, June 04, 2008
Tilapia
93 .....Tilapia
40 .... slaw
18 ..... green beans
0 .......sugar free lemonade
151 Total calories
Slaw
Grated cabbage
Diced Green pepper
Minced Onion
Salt, Pepper
Jalepeno vinegar
Hellman's Light Mayo, 2 Tbs
Slaw made four servings
about 40 calories each
Tuna Salad
Tuna Salad
One can of Starkist Tuna, drained
Celery, cubed about 3/4 cup
1 slice onion, grated
2 boiled eggs
1 pickle, chopped
1 Tbsp pickle juice
4 tsp. Hellman's light mayonnaise
(500 calories for the whole thing!!)
I figured the calories for everything that went into it and came up with total calories of about 500. I ate the whole thing as a breakfast/lunch combo
One can of Starkist Tuna, drained
Celery, cubed about 3/4 cup
1 slice onion, grated
2 boiled eggs
1 pickle, chopped
1 Tbsp pickle juice
4 tsp. Hellman's light mayonnaise
(500 calories for the whole thing!!)
I figured the calories for everything that went into it and came up with total calories of about 500. I ate the whole thing as a breakfast/lunch combo
Thursday, May 22, 2008
Salad
6 Lettuce
1 Radishes
1 Cucumber
6 Tomato
50 1 Tbsp sunflower seeds
110 1/4 cup grated cheese
50 1 tbsp Hellman's light mayo
0 vinegar and sweetener
224 Total
1 Radishes
1 Cucumber
6 Tomato
50 1 Tbsp sunflower seeds
110 1/4 cup grated cheese
50 1 tbsp Hellman's light mayo
0 vinegar and sweetener
224 Total
Soup
Soup: 1 1/2 cups -- 1 can of Healthy choice Garden Veg
1 can of Campbell's Chicken Gumbo.
195 Total
1 can of Campbell's Chicken Gumbo.
One would have been 120 calories per cup, the other 140. I mixed them and ate a cup and a half
195 Total
Fish
320 2 breaded fish fillets
27 green beans
41 slaw
388 Total
27 green beans
41 slaw
(21 for cabbage,
20 for dressing of vinegar, sweetener, and 1 tsp mayo)
388 Total
Ground Beef
211 Ground beef patty
22 with Mushrooms, 1 small can, drained
46 and Onions, one medium onion, cooked
279
Add
25 Asparagus, 1/2 cup or 6 spears
70 with Fleishman's margarine , 1 tbsp
374 Total
Saturday, May 03, 2008
MC Cafe Breakfast sandwich
220 2 patties of sausage
100 1 scrambled egg
140 2 slices wheat bread (This is not the same stuff I use at home)
80 cheese
50 mayonnaise
xx lettuce
xx tomato
600
add
110 8 ounces orange juice
710
100 1 scrambled egg
140 2 slices wheat bread (This is not the same stuff I use at home)
80 cheese
50 mayonnaise
xx lettuce
xx tomato
600
add
110 8 ounces orange juice
710
Omelet
200 2 eggs, scrambled
15 1/2 cup chopped green pepper
30 1/2 cup onion
245
Add
180 1 piece toast with 1 Tbsp margarine or do half and make it 90
425
15 1/2 cup chopped green pepper
30 1/2 cup onion
245
Add
180 1 piece toast with 1 Tbsp margarine or do half and make it 90
425
Peanut Butter Sandwich
240 2 slices wheat bread-- Arnold's bread (Health Nut, 7 Grain, !2 grain, or such like)
190 2 Tbsps crunchy peanut butter
430
190 2 Tbsps crunchy peanut butter
430
Egg in a nest
100 Egg, 1 unbroken yolk
120 Bread (with hole cut out for egg)
60 margarine to 'fry' with
280
120 Bread (with hole cut out for egg)
60 margarine to 'fry' with
280
Hard boiled eggs
156 2 hard boiled eggs
120 toast
60 1 tbsp Fleishman's margarine
336
OR instead of the margarine
10 1 tbsp sugar free marmalade
286
120 toast
60 1 tbsp Fleishman's margarine
336
OR instead of the margarine
10 1 tbsp sugar free marmalade
286
Monday, April 28, 2008
Friday, April 04, 2008
Protein/Dairy
Protein/Dairy (110 calories in a serving)
| Amount in 1 serving | |
|---|---|
| Beans | 1/2 cup |
| Beef, lean | 1 1/2 ounces |
| Chicken | 2 1/2 ounces |
| Cheese | |
| Cheddar, low-fat | 2 ounces or 1/2 cup shredded |
| Colby, low-fat | 2 ounces or 1/2 cup shredded |
| Cottage, low-fat | 2/3 cup |
| Feta | 1/4 cup |
| Mozzarella, part-skim | 1/3 cup shredded |
| Parmesan, grated | 4 tablespoons |
| Ricotta, part-skim | 1/3 cup |
| Swiss, low-fat | 2 ounces |
| Clams, canned | 1/2 cup |
| Cod | 3 ounces |
| Crab | 3 ounces |
| Duck, breast | 3 ounces |
| Egg | 1 large |
| Egg substitute | 1/2 cup |
| Egg whites | 4 |
| Fish | 3 ounces |
| Garbanzos | 1/3 cup |
| Halibut | 3 ounces |
| Ice cream, fat-free, vanilla | 1/2 cup |
| Lamb, lean cuts with no fat | 2 ounces |
| Lentils | 1/2 cup |
| Milk, skim, 1 percent or 2 percent | 1 cup |
| Pheasant | 3 ounces |
| Pork, lean cuts with no fat | 2 ounces |
| Salmon | 3 ounces |
| Scallops | 3 ounces |
| Shrimp | 3 ounces |
| Soybeans, green (edamame) | 1/2 cup |
| Tofu | 1/2 cup |
| Tuna, canned in water | 3 ounces or 1/2 cup |
| Turkey | 3 ounces |
| Veal | 2 ounces |
| Vegetarian burger, black bean | 3-ounce patty |
| Venison | 3 ounces |
| Yogurt, fat-free, reduced-calorie | 1 cup |
| Yogurt, fat-free, frozen | 1/2 cup |
Vegetables
Vegetables (25 calories in a serving)
From Mayo Clinic guides for achieving Healthy Weight| | Amount in 1 serving |
|---|---|
| Artichoke | 1/2 bud |
| Asparagus | 1/2 cup or 6 spears |
| Bean sprouts | 1 cup |
| Beets | 1/2 cup sliced |
| Bell pepper | 1 medium |
| Broccoflower | 1 cup |
| Broccoli | 1 cup florets or spears |
| Brussels sprouts | 4 sprouts |
| Cabbage, cooked | 1 cup |
| Cabbage, raw | 1 1/2 cups |
| Carrots | 1/2 cup baby or 1 medium |
| Cauliflower | 1 cup florets |
| Celery | 4 medium stalks |
| Cherry or grape tomatoes | 8 or about 1 cup |
| Cucumber | 1 cup sliced or 1 medium |
| Eggplant, cooked | 1 cup pieces |
| Green beans | 3/4 cup |
| Green onions or scallions | 3/4 cup or 8 |
| Kale, cooked | 2/3 cup |
| Lettuce | 2 cups shredded |
| Marinara sauce | 1/4 cup |
| Mushrooms | 1 cup whole |
| Okra | 1/2 cup or 3 pods |
| Onions | 1/2 cup sliced |
| Peas, green | 1/4 cup |
| Pizza sauce | 1/4 cup |
| Radishes | 25 medium |
| Salsa | 1/4 cup |
| Shallots | 3 tablespoons |
| Spinach, cooked | 1/2 cup |
| Spinach, raw | 2 cups |
| Squash, summer | 3/4 cup sliced |
| Tomatillo | 1/2 cup diced |
| Tomato | 1 medium |
| Vegetable juice | 1/2 cup |
| Water chestnuts | 3/4 cup |
| Zucchini | 3/4 cup |
Fruits
Fruits (60 calories in a serving)
| | Amount in 1 serving |
|---|---|
| Apple | 1 small |
| Applesauce, unsweetened | 1/2 cup |
| Apricots | 4 whole |
| Banana | 1 small or 1/2 large |
| Berries, mixed | 1 cup |
| Blackberries | 1 cup |
| Blueberries | 3/4 cup |
| Cantaloupe | 1 cup cubed |
| Cantaloupe wedge | 1/4 small melon |
| Cherries | 1 cup or about 1 dozen |
| Cranberry juice | 1/2 cup |
| Cranberry juice, reduced-calorie | 1 cup |
| Dates | 3 |
| Figs, dried | 3 small |
| Figs, fresh | 2 small |
| Fruit juice | 1/2 cup |
| Grapefruit | 1 small or 1/2 large |
| Grapefruit juice | 1/2 cup |
| Grapes | 1 cup |
| Honeydew melon | 1 cup cubed |
| Juice bar, frozen | 3-ounce bar |
| Kiwi | 1 large |
| Mandarin orange sections | 1/2 cup |
| Mango | 1/2 cup diced |
| Melon balls | 1 cup or about 8 |
| Mixed fruit | 3/4 cup |
| Nectarine | 1 |
| Orange | 1 medium |
| Orange juice | 1/2 cup |
| Papaya | 1/2 medium or 1 cup cubed |
| Peach | 1 large |
| Pear | 1 small |
| Pineapple | 1/2 cup cubed or 2 rings |
| Pineapple juice | 1/2 cup |
| Plums | 2 |
| Prunes | 3 |
| Raisins | 2 tablespoons |
| Raspberries | 1 cup |
| Strawberries | 1 1/2 cups whole |
| Tangerine | 1 large or 3/4 cup |
| Watermelon | 1 1/4 cups cubed or 1 small wedge |
Carbohydrates
Carbohydrates (70 calories in a serving)
| Amount in 1 serving | |
|---|---|
| Animal crackers | 6 |
| Bagel, whole-grain | 1/2 |
| Baked chips, low-fat | 10 chips |
| Barley, cooked | 1/3 cup |
| Bread, sourdough | 1 slice |
| Bread, whole-grain | 1 slice |
| Breadsticks, crispy | 2, 6 to 8 inch long |
| Bulgur, cooked | 1/2 cup |
| Cereal, whole-grain | 1/2 cup |
| Corn | 1/2 cup |
| Corn on the cob | 1/2 large ear |
| Corn tortillas | 1, 6-inch diameter |
| Crackers | |
| Cheese | 14 small |
| Snack | 20 bite size, 5 round |
| Triple-rye | 1 |
| Wheat | 6 |
| Melba rounds | 6 |
| Croutons | 1/2 cup |
| English muffin, whole-grain | 1/2 |
| Grits, uncooked | 2 tablespoons |
| Kasha (buckwheat groats, cooked) | 1/2 cup |
| Muffin, any flavor | 1 small |
| Oatmeal, cooked | 1/2 cup |
| Orzo, cooked | 1/4 cup |
| Pancake | 1, 4-inch diameter |
| Pasta, whole-grain, cooked | 1/2 cup |
| Pita bread, whole-grain | 1/2 circle, 6-inch diameter |
| Popcorn, microwave, low-fat | 2 cups |
| Potato, baby, red-skinned | 3 |
| Potato, baked | 1/2 medium |
| Potato, mashed | 1/2 cup |
| Pretzels, sticks | 30 |
| Pretzels, twists | 3 |
| Pumpkin, cooked | 1 1/2 cups |
| Rice, brown, cooked | 1/3 cup |
| Rice, wild | 1/2 cup |
| Roll, whole-grain | 1 small |
| Rutabaga, cooked | 3/4 cup |
| Shredded wheat | 1 biscuit or 1/2 cup spoon-sized |
| Soup | |
| Broth-based | 1 cup |
| Chicken noodle | 1 cup |
| Tomato | 1 cup |
| Vegetable | 1 cup |
| Squash, winter, cooked | 1 cup |
| Sweet potato, baked | 1/2 large |
| Turnips, cooked | 1/3 cup |
| Waffle | 1, 4-inch square |
Sweets
Sweets (75 calories in a serving)
| | Amount in 1 serving |
|---|---|
| Angel food cake | 1 small slice |
| Cranberry sauce | 3 tablespoons |
| Fruit spread | 1 1/2 tablespoons |
| Gelatin dessert | 1/2 cup |
| Honey | 1 tablespoon |
| Jam | 1 1/2 tablespoons |
| Maple syrup | 1 1/2 tablespoons |
| Sorbet | 1/3 cup |
Fats
Fats (45 calories in a serving)
| | Amount in 1 serving |
|---|---|
| Avocado | 1/6 |
| Butter, regular | 1 teaspoon |
| Cream | |
| Half-and-half | 2 tablespoons |
| Sour | 1 1/2 tablespoons |
| Sour, fat-free | 3 tablespoons |
| Heavy (whipping) | 1 tablespoon liquid or 4 tablespoons whipped |
| Nondairy creamer | 2 tablespoons |
| Nondairy whipped topping | 1/2 cup |
| Cream cheese | |
| Fat-free | 3 tablespoons |
| Regular | 1 tablespoon |
| Margarine, regular or trans-free | 1 teaspoon |
| Mayonnaise | |
| Fat-free | 4 tablespoons |
| Reduced-calorie | 1 tablespoon |
| Regular | 2 teaspoons |
| Nuts | |
| Almonds | 7 whole |
| Cashews | 4 whole |
| Peanuts | 8 whole |
| Pecans | 4 halves |
| Walnuts | 4 halves |
| Oil | |
| Canola | 1 teaspoon |
| Olive | 1 teaspoon |
| Olives | 9 large |
| Peanut butter | 1 1/2 teaspoons |
| Salad dressing | |
| Reduced-calorie | 2 tablespoons |
| Regular | 2 teaspoons |
| Seeds | |
| Flaxseed, ground | 2 teaspoons |
| Sesame | 1 tablespoon |
| Sunflower | 1 tablespoon |
| Tartar sauce | 1 tablespoon |
Sunday, January 27, 2008
Backup for My Easy Calorie Counting Plan
I've described my plan for losing weight here.
I'll use this blog to record my breakfasts, lunches, dinners, snacks and recipes. By using the label feature, I can pull up the different segments as I need them.
I'll use this blog to record my breakfasts, lunches, dinners, snacks and recipes. By using the label feature, I can pull up the different segments as I need them.
Thursday, April 12, 2007
One-Day Water Loss Diet by Martin Katahn
“Just in case you ever experience water retention, here is a day’s menu that will get rid of several pound of excess water. Women who experience periodic water retention find it particularly helpful, especially when it is combine with daily exercise. It will also do wonders for your mood since water retention is often associated with an increase in negative emotions such as depression.
Oranges
Turkey
Up to 1 pound of extra-lean beef, fish, or chicken, prepared without skin.
Up to 2 cups of low-fat cottage cheese
Asparagus, broccoli, fresh pineapple or melon, and citrus fruits
You can use this diet for two days if necessary. You can eat up to a full pound of lean meat, fish, or fowl and w cuts of low-fat cottage cheese each day. You can also eat all the named fruits and vegetables, plainly cooked, in almost unlimited quantities. To be on the safe side, however, the first time you use the diet, try a serving each of two different vegetables, and a serving each of two different fruits. This will show you how well the diet can work for you when followed in its most perfect form.”
Page 142 The Rotation Diet
Pages 141-142 Eat Naturally Diuretic Foods
Some foods have a natural diuretic function. They stimulate your kidneys to rid your body of water, rather than close them down as do salty foods (listed previously). Naturally diuretic foods tend to be relatively high in potassium content, compared with their sodium content.
Here is a list of foods that will help you get rid of excess water. The most effective ones seem to be fresh pineapple, asparagus, citrus fruits, and green vegetables. Combine these foods with lean meat and cottage cheese, and you can lose several pounds of water overnight.
Apricot
Banana
Cantaloupe
Figs
Grapefruit and grapefruit juice
Pineapple, fresh
Prunes and prune juice
Raisins
Watermelon
Asparagus
Broccoli
Potato
Tomato
Cottage Cheese
Milk, skim and low-fat
Nuts, unsalted
Beef lean
Chicken
Lamb, untrimmed Tuna, water packed
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