The 100-calorie module method and food plate partitioning: Easily control calorie intake

If I said counting calories is fun, I might not be telling you the whole truth.

If you don't like it, calculating calorie intake is a tedious and time-consuming task.

If you don't want the hassle, you might want to try my "modular" measurement method. This involves maximizing your food...

Food is divided into smaller units containing 100 calories each-a 100-calorie serving of protein, a 100-calorie serving of...

A serving of legumes, a 100-calorie package of semi-finished fruits and vegetables, or purchase products priced according to 100 calories.

Standard packaged foods (such as yogurt). You don't need to calculate the calorie content of every single food item each day.

You only need to calculate the number of servings. Of course, this requires some preparation beforehand, but this method...

This method is indeed convenient. After doing it for a while, you'll be able to see at a glance how many servings you've consumed.

How many calories are in each food item? Below are sample portions of common foods divided according to the standard of 100 calories.

My diet plan is listed in the "Treat Yourself Recipes" section, and my daily calorie intake is also [amount missing].

You calculate it.

However, you should be careful with small-packaged foods. These include shortbread, candy, and some snacks.

Each pack contains 100 calories. Although they are small, calorie-controlled packages, these snacks...

Food, after all, is processed and contains sugar, salt, and saturated fat. Eating it occasionally is fine for you.

It won't harm your body or disrupt your diet plan. However, if you eat them once or more every day, they...

The health side effects will become fully apparent in your hips and abdomen. Because some snacks...

It will make you feel full, and you may have a bigger appetite after eating it.

What foods contain 100 calories?

Bread, cereal and grains

Three-quarters cup of cereal

Pasta made from one 2.5-inch diameter whole wheat lunch roll and half a cup of flour.

Cooked rice made from half a cup of long-grain white rice

dairy products

1 ounce full-fat cheese

1 cup of tortilla chips

1 pancake with a diameter of 4 inches

Two cups of popcorn

One Belgian waffle containing multiple grains

Half a cup of sugar-free ice cream

1 cup of low-fat milk with 1% fat content

fruit

Half a cup of sweetened applesauce and one banana

1 10-ounce large orange

protein

10 almonds or cashews, 3 ounces of white fish

1 tablespoon of peanut butter

3 oz Plain Water Tuna Can

vegetable

Half a cup of black beans

10 cups chopped lettuce, 1/2 cup mashed sweet potato

drinks

1 small glass (1.5 ounces) of 80-proof liquor

1 can or 1 bottle (12 ounces) of light beer

6 ounces plain yogurt

Half a small avocado

1 sliced ​​fresh mango, 2 cups fresh strawberries

1 egg

1 plain hot dog

2 ounces roasted lean beef, 3 ounces boiled shrimp

1.5 ears of corn

1 cup of peas

3 cups of mixed vegetables (cauliflower, broccoli, and carrots)

1 cup of pale yellow lemon juice with added plant coloring, 1 cup of orange juice

5 ounces (one full glass in a standard wine glass) of wine

There is another method that allows you to have a clear idea of ​​your calorie intake without precisely calculating it.

Count. That is, divide your food plate into several portions, and fill one-quarter of each portion with lean meat, chicken, or fish.

Meat. This portion weighs 3-4 ounces and contains the 100 calories recommended by most diets (the size of a serving).

(Similar to playing cards). The other quarter of the plate is filled with complex carbohydrate foods (such as beans, a piece of baked...).

(Sweet potato or rice), this is equivalent to half a cup, which means it contains about 100 calories.

Next, fill the other half of the plate with non-starchy vegetables (such as cauliflower, carrots, or lettuce). Follow this...

By placing food in the correct proportions on your plate, you are providing your body with the appropriate amount of fuel.

It also keeps fat and calorie intake at healthy levels.

Facts

Nowadays, you can buy whatever food you like, from shortbread to ice cream.

Go for low-fat and fat-free products. The problem is that these foods still contain calories (usually from dietary sources).

(Sugar), and the product packaging is so small that people can unknowingly consume more calories. Therefore, you

Read the product description carefully. This is because a product may claim to be low-fat or fat-free.

That doesn't mean you can eat whatever you want. Calorie content is still important, even if you're trying to lose weight.

Food is no exception.

The size of the plate you use to serve your food will also have different effects. You should start by using a salad plate.

Use your own dinner plate. This will automatically reduce the amount of food you eat. Europeans use smaller plates.

They don't have the weight problem that Americans have. If you're interested, get a 9-inch and an 11-inch...

A 1-inch plate and a 13-inch plate are placed side by side. The difference in their sizes will surprise you!

For those who enjoy buffets, think twice. (2008 issue of *Obesity*)

The journal published a study. Researchers at Cornell University sent observers to monitor people's eating habits.

Dietary behavior at these buffets. Their findings are not surprising: overweight people using...

Large plates are used by thinner people, while smaller plates are used by thinner people.

After using any of the above weight loss methods, you will become someone who counts calories in a very short time.

Supporters of calorie intake. However, one thing you must remember is that weight loss is a simple equation: calories...

Calorie intake minus calorie expenditure. To lose weight, you must understand this equation.

Furthermore, you should pay attention to your calorie intake and expenditure. You might feel that keeping track every day...

Recording these numbers is a painful thing, but you can't lose weight if you don't do it.

Recorded numbers don't lie.

Understand the labels on the packaging

+--------------+--------------------------------------------------------------+

| > Logo | > Meaning |

+--------------+--------------------------------------------------------------+

| > Calories-free | > Less than 0.5 calories per 100 grams |

+--------------+--------------------------------------------------------------+

| > Cholesterol-free | > Less than 2 mg of cholesterol and no more than 2 g of saturated fat per 100 grams |

+--------------+--------------------------------------------------------------+

| > Fat-free | > Less than 0.5 grams of fat per 100 grams |

+--------------+--------------------------------------------------------------+

Low-fat | Total fat content not exceeding 3 grams per 100 grams |

+--------------+--------------------------------------------------------------+

Low in calories | No more than 40 calories per 100 grams |

+--------------+--------------------------------------------------------------+

Low Cholesterol | No more than 20 mg of cholesterol and no more than 2 grams of saturated fat per 100 grams |

+--------------+--------------------------------------------------------------+

| Low in saturated fat | No more than 1 gram of saturated fat per 100 grams, and no more than 15% of calories come from saturated fat |

+--------------+--------------------------------------------------------------+

Low Sodium | Sodium content not exceeding 140 mg per 100 grams |

+--------------+--------------------------------------------------------------+

| > Extremely low sodium content | > No more than 35 mg of sodium per 100 grams |

+--------------+--------------------------------------------------------------+

| > Lean meat | > Per 100 grams, the fat content should not exceed 10 grams, and the saturated fat content should not exceed 4.5 grams |

| | > Cholesterol content not exceeding 95 mg |

+--------------+--------------------------------------------------------------+

| > Lean meat | > Contains no more than 5 grams of fat and no more than 2 grams of saturated fat per 100 grams, and cholesterol...

| | > Sterol content not exceeding 95 mg |

+--------------+--------------------------------------------------------------+

| > Mild flavor | > Calories reduced by one-third; or its fat content is no higher than that of similar high-calorie, high-fat products |

| | > half of its sodium content; or its sodium content is not higher than half of its similar high-sodium products |

+--------------+--------------------------------------------------------------+

Sugar-free | Contains no more than 0.5 grams of sugar per 100 grams |

+--------------+--------------------------------------------------------------+

Special reminder: Don't eat while watching TV!

Americans watch an average of about four hours of television per day. Many studies suggest this habit is linked to being overweight.

It may be closely related to obesity. Watching television for more than 2 hours a day also increases the risk of childhood overweight.

Even a 3-year-old child can be at risk. Studies have shown that eating in front of the television can promote...

People consume more calories-about 140 more calories per day. This accumulates over a year.

You'll gain 14 pounds. If you have to eat while watching TV, you can try my family's...

Method: We eat popcorn as an evening snack.