Easy Calorie Counting

A New Beginning

2012-01-30T10:01:00.001-06:00

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.

Extreme Weight Watchers in Woman's World

2011-05-10T09:36:00.001-05:00

I confess. I'm a Woman's World "junkie". I buy every copy I see. I've ended up buying the same one twice. And just a couple weeks ago, I ended up buying one that was WAY OUT OF DATE because I didn't recognize the cover as one I had bought recently.

I always look at the diets but I don't buy it FOR the diets. The last issue I bought had plastered on the front. "Extreme Weight Watchers". And inside it said that Weight Watchers had decided to begin a new approach to weight loss. What they are counting on here is that Weight Watchers has earned a solid reputation for a no nonsense approach to weight loss. They don't encourage fad dieting. They stick to healthy eating and slowly getting to your goal. So, it sparked my interest.

I decided I'd see if I could find out more about it and I Googled "extreme Weight Watchers".

In 2009

At least the meals they gave to eat were different.

In 2008

I had thought this was something "Weight Watchers" came up with.

Probably NOT.

But the thing that caught my attention the most was all the other stuff on the front of the magazine. The whole format for the issues seem to be same: lower your blood pressure, feel happy, organize or get rid of clutter.

I don't know why that disappointed me. I guess I thought they went to more trouble to create a new issue every time. Now naive can a person be?

This won't keep me from buying their magazine. I like it that there's at least one magazine out there that has some encouraging, uplifting life stories about every day people who have faced challenges and overcome them. And THAT is the reason I buy the magazine. And I keep them because every issue has a diet and I keep thinking that "some day" I will cull out those healthy recipe ideas and create a whole log of good ideas of stuff that I can eat that will taste good and be good for me and will help me on my road to weight loss.

Low Calorie Snacks

2010-01-26T02:37:00.001-06:00

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

.

Jiffy Cornmeal Muffins

2010-01-19T18:58:00.005-06:00

Muffins made from Jiffy Corn muffin mix
8.5 oz box makes 6 muffins

Each muffin made according to box directions:
170 calories

Tortilla Chips

2010-01-18T19:56:00.003-06:00

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).

Potato Chips

2009-02-01T20:04:00.002-06:00

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.

Candy

2009-02-01T17:04:00.000-06:00

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.

Popcorn-Orville Rendenbacher's mini butter bag

2009-02-01T17:02:00.001-06:00

210-- Popcorn-Orville Rendenbacher's mini butter bag

Chicken Wrap Sandwich

2008-07-03T05:45:00.003-05:00

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

Slaw

2008-07-01T21:46:00.013-05:00

16....3/4 cups grated cabbage
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 packet
vinegar from jalapeño peppers
1 slice of pickle

70 calories total (approximate)

Walmart Buttery Garlic Rotisserie Chicken

2008-07-01T06:51:00.005-05:00

Nutrition Facts
Serving Size 3 oz.
Calories 160
Total Fat 10g
Sodium 870 mg
Carbs 1 g
Fiber 0
Sugar 9

Baked Potato

2008-07-01T06:37:00.007-05:00

(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

Corn Dog

2008-06-28T20:25:00.003-05:00

One corn dog has 200 calories

Snacks under 200 calories

2008-06-28T11:50:00.006-05:00

I found an extensive list of possible snacks at ClevelandClinic.org

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

*120 calories or less per 8 oz portion

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

Recipes

2008-06-27T10:04:00.003-05:00

I did a search for the La Tortilla Soft wraps on google and found this post. She's got some good ideas for food choices there. She has geared it to point counting, but that means she's keeping it down calorie wise also.

Glory canned vegetables

2008-06-27T08:59:00.007-05:00

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

Hotdogs

2008-06-27T08:49:00.005-05:00

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.

Credit

Soft Wrap

2008-06-27T07:41:00.007-05:00

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

Boneless Chicken Breast

2008-06-27T07:38:00.003-05:00

110.... fresh, boneless chicken breast

This is the basic calorie count. Add to this whatever oil or seasoning you use.

Peanut Butter Toast

2008-06-27T07:32:00.003-05:00

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)

Tuna Patties

2008-06-27T07:17:00.004-05:00

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

Waldorf salad

2008-06-27T07:06:00.004-05:00

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

Snacks

2008-06-16T21:08:00.007-05:00

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)

Collard Green with Boiled egg

2008-06-16T20:23:00.005-05:00

40....Glory collard greens
80....one boiled egg
120 total calories

"Fried" potatoes

2008-06-16T20:19:00.003-05:00

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

Baked Potato

2008-06-16T20:14:00.003-05:00

110... baked potato, warm water added for moisture
35....bacon
50....onions and peppers
195 Total calories

Spaghetti

2008-06-16T20:10:00.003-05:00

165....3/4 cup spaghetti noodles (220 per cup)
250.... 1 cup meat sauce
415 total calories

That's not counting bread!!!!

Chicken Noodle Soup

2008-06-16T20:08:00.001-05:00

180.... 2 cups Progresso Chicken Noodle Soup
52.....4 saltine crackers, 13 calories each
232 Total calories

Red Beans and Rice

2008-06-16T20:05:00.001-05:00

135...3.4 cup Glory Red Beans and Rice
85....Slaw (made with green pepper, onion, mayo)
220 Total Calories

Chicken Noodle Soup

2008-06-16T20:03:00.001-05:00

200...Healthy Choice Chicken Noodle soup
16...Onion
9....celery
225 Total Calories

Tomatoes & Okra over Spaghetti Noodles

2008-06-16T20:01:00.002-05:00

220... Glory Tomatoes and Okra over Spaghetti noodles
40...Parmesan cheese
260 Total Calories

Salmon Salad

2008-06-16T19:55:00.003-05:00

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

Great Northern Beans, Potato, & Slaw

2008-06-16T19:52:00.002-05:00

110....1/2 cup great northern beans
163...baked potato
80...slaw
353 Total Calories

Beef and Stir Fry Vegetables

2008-06-16T19:50:00.001-05:00

315....3.5 oz beef
85....stir-fry vegetables (includes oil)
400 Total calories

Grilled Chicken Breast

2008-06-16T19:48:00.002-05:00

320.... grilled chicken breast
12....Allegro sauce
40.....stir fry vegetables
372 Total calories

Homemade Bean Soup

2008-06-16T19:45:00.003-05:00

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

Taco Salad

2008-06-16T19:38:00.002-05:00

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

Tilapia

2008-06-04T13:57:00.003-05:00

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

2008-06-04T13:55:00.003-05:00

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

Salad

2008-05-22T05:31:00.004-05:00

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

Soup

2008-05-22T05:27:00.001-05:00

Soup: 1 1/2 cups -- 1 can of Healthy choice Garden Veg
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

2008-05-22T05:22:00.003-05:00

320 2 breaded fish fillets
27 green beans
41 slaw

(21 for cabbage,
20 for dressing of vinegar, sweetener, and 1 tsp mayo)

388 Total

Ground Beef

2008-05-22T05:10:00.003-05:00

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

95

374 Total

MC Cafe Breakfast sandwich

2008-05-03T18:03:00.003-05:00

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

Omelet

2008-05-03T17:58:00.003-05:00

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

Peanut Butter Sandwich

2008-05-03T17:49:00.006-05:00

240 2 slices wheat bread-- Arnold's bread (Health Nut, 7 Grain, !2 grain, or such like)
190 2 Tbsps crunchy peanut butter
430

Egg in a nest

2008-05-03T17:47:00.003-05:00

100 Egg, 1 unbroken yolk
120 Bread (with hole cut out for egg)
60 margarine to 'fry' with
280

Egg with bacon

2008-05-03T17:45:00.002-05:00

100 Fried egg
70 2 slices bacon
180 Toast (120) with Fleishman's margarine (60)
350

Cereal

2008-05-03T17:41:00.001-05:00

130 3/4 cup Honey Bunches of Oats with almonds
69 1/2 cup 2% milk
105 one medium banana
295

Hard boiled eggs

2008-05-03T17:37:00.005-05:00

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

Fried Egg

2008-04-28T06:36:00.002-05:00

100 Fried egg
120 Toast
60 Fleishman's Margarine, 1 Tbsp
280

Cereal

2008-04-28T06:31:00.001-05:00

190 Raisin Bran, 1 cup (1/2 cup, 95)
65 Milk, 1/2 cup 2 %
105 Banana
360

Food Pyramid

2008-04-04T23:09:00.000-05:00

Mayo Clinic Healthy Weight Pyramid

Protein/Dairy

2008-04-04T22:45:00.004-05:00

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

2008-04-04T22:29:00.002-05:00

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

2008-04-04T21:51:00.002-05:00

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

2008-04-04T21:50:00.003-05:00

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

2008-04-04T21:49:00.001-05:00

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

2008-04-04T21:48:00.001-05:00

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

Backup for My Easy Calorie Counting Plan

2008-01-27T23:33:00.003-06:00

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.

One-Day Water Loss Diet by Martin Katahn

2007-04-12T10:26:00.000-05:00

“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.

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

Oranges and orange 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

Turkey