Calorie Counting Diet

Medically reviewed by Drugs.com. Last updated on Apr 2, 2024.

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What is a calorie counting diet?

It is a meal plan based on counting calories each day to reach a healthy body weight. You will need to eat fewer calories if you are trying to lose weight. Weight loss may decrease your risk for certain health problems or improve your health if you have health problems. Some of these health problems include heart disease, high blood pressure, and diabetes.

What foods should I avoid?

Your dietitian will tell you if you need to avoid certain foods based on your body weight and health condition. You may need to avoid high-fat foods if you are at risk for or have heart disease. You may need to eat fewer foods from the breads and starches food group if you have diabetes.

How many calories are in foods?

The following is a list of foods and drinks with the approximate number of calories in each. Check the food label to find the exact number of calories. A dietitian can tell you how many calories you should have from each food group each day.

• Carbohydrate:
  • ½ of a 3-inch bagel, 1 slice of bread, or ½ of a hamburger bun or hot dog bun (80)
  • 1 (8-inch) flour tortilla or ½ cup of cooked rice (100)
  • 1 (6-inch) corn tortilla (80)
  • 1 (6-inch) pancake or 1 cup of bran flakes cereal (110)
  • ½ cup of cooked cereal (80)
  • ½ cup of cooked pasta (85)
  • 1 ounce of pretzels (100)
  • 3 cups of air-popped popcorn without butter or oil (80)
• Dairy:
  • 1 cup of skim or 1% milk (90)
  • 1 cup of 2% milk (120)
  • 1 cup of whole milk (160)
  • 1 cup of 2% chocolate milk (220)
  • 1 ounce of low-fat cheese with 3 grams of fat per ounce (70)
  • 1 ounce of cheddar cheese (114)
  • ½ cup of 1% fat cottage cheese (80)
  • 1 cup of plain or sugar-free, fat-free yogurt (90)
• Protein foods:
  • 3 ounces of fish (not breaded or fried) (95)
  • 3 ounces of breaded, fried fish (195)
  • ¾ cup of tuna canned in water (105)
  • 3 ounces of chicken breast without skin (105)
  • 1 fried chicken breast with skin (350)
  • ¼ cup of fat free egg substitute (40)
  • 1 large egg (75)
  • 3 ounces of lean beef or pork (165)
  • 3 ounces of fried pork chop or ham (185)
  • ½ cup of cooked dried beans, such as kidney, pinto, lentils, or navy (115)
  • 3 ounces of bologna or lunch meat (225)
  • 2 links of breakfast sausage (140)
• Vegetables:
  • ½ cup of sliced mushrooms (10)
  • 1 cup of salad greens, such as lettuce, spinach, or romaine (15)
  • ½ cup of steamed asparagus (20)
  • ½ cup of cooked summer squash, zucchini squash, or green or wax beans (25)
  • 1 cup of broccoli or cauliflower florets, or 1 medium tomato (25)
  • 1 large raw carrot or ½ cup of cooked carrots (40)
  • ⅓ of a medium cucumber or 1 stalk of celery (5)
  • 1 small baked potato (160)
  • 1 cup of breaded, fried vegetables (230)
• Fruit:
  • 1 (6-inch) banana (55)
  • ½ of a 4-inch grapefruit (55)
  • 15 grapes (60)
  • 1 medium orange or apple (70)
  • 1 large peach (65)
  • 1 cup of fresh pineapple chunks (75)
  • 1 cup of melon cubes (50)
  • 1¼ cups of whole strawberries (45)
  • ½ cup of fruit canned in juice (55)
  • ½ cup of fruit canned in heavy syrup (110)
  • ⅓ cup of raisins (130)
  • ½ cup of unsweetened fruit juice (60)
  • ½ cup of grape, cranberry, or prune juice (90)
• Fat:
  • 10 peanuts or 2 teaspoons of peanut butter (55)
  • 2 tablespoons of avocado or 1 tablespoon of regular salad dressing (45)
  • 2 slices of bacon (90)
  • 1 teaspoon of oil, such as safflower, canola, corn, or olive oil (45)
  • 2 teaspoons of low-fat margarine, or 1 tablespoon of low-fat mayonnaise (50)
  • 1 teaspoon of regular margarine (40)
  • 1 tablespoon of regular mayonnaise (135)
  • 1 tablespoon of cream cheese or 2 tablespoons of low-fat cream cheese (45)
  • 2 tablespoons of vegetable shortening (215)
• Dessert and sweets:
  • 8 animal crackers or 5 vanilla wafers (80)
  • 1 frozen fruit juice bar (80)
  • ½ cup of ice milk or low-fat frozen yogurt (90)
  • ½ cup of sherbet or sorbet (125)
  • ½ cup of sugar-free pudding or custard (60)
  • ½ cup of ice cream (140)
  • ½ cup of pudding or custard (175)
  • 1 (2-inch) square chocolate brownie (185)
• Combination foods:
  • Bean burrito made with an 8-inch tortilla, without cheese (275)
  • Chicken breast sandwich with lettuce and tomato (325)
  • 1 cup of chicken noodle soup (60)
  • 1 beef taco (175)
  • Regular hamburger with lettuce and tomato (310)
  • Regular cheeseburger with lettuce and tomato (410)
  • ¼ of a 12-inch cheese pizza (280)
  • Fried fish sandwich with lettuce and tomato (425)
  • Hot dog and bun (275)
  • 1½ cups of macaroni and cheese (310)
  • Taco salad with a fried tortilla shell (870)
• Low-calorie foods:
  • 1 tablespoon of ketchup or 1 tablespoon of fat free sour cream (15)
  • 1 teaspoon of mustard (5)
  • ¼ cup of salsa (20)
  • 1 large dill pickle (15)
  • 1 tablespoon of fat free salad dressing (10)
  • 2 teaspoons of low-sugar, light jam or jelly, or 1 tablespoon of sugar-free syrup (15)
  • 1 sugar-free popsicle (15)
  • 1 cup of club soda, seltzer water, or diet soda (0)

Care Agreement

You have the right to help plan your care. Discuss treatment options with your healthcare provider to decide what care you want to receive. You always have the right to refuse treatment. The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.

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