Food Labels Calories

Food labels list calories by the amount in each serving size. Serving sizes differ from one food to the next, so to figure out how many calories you’re eating, you’ll need to do three things:

1. Look at the serving size.
2. See how many calories there are in one serving.
3. Multiply the number of calories by the number of servings you’re going to eat.

For example, a bag of cookies may list three cookies as a serving size. But if you eat six cookies, you are really eating two servings, not one. To figure out how many calories those two servings contain, you must double the calories in one serving.

When you start looking at food labels, you may be surprised at some of the serving sizes. For example, on the labels of six cold breakfast cereals, the serving size ranges from ½ cup to 1¾ cups. You would have to more than triple the smallest serving size to compare the calories in that cereal with the calories in the cereal with the largest serving size (1¾ cups). A small bag of corn chips may contain two or more servings — although most people would eat the entire bag! That’s why it’s always important to check the serving size of all foods on the label.

Everytime that I  know that I will be out for a couple of hours  ( more than 3 hours ) I always pack lunch ! salad is a good option ! why  to pay for expensive and unhealthy food eating out . I rather  to  take lunch :) is cheaper , and healthier  because I know  what I’m eating and   I’m taking control of my calories my portion and nutrition .

take a few  minutes to make lunch but  is worth it !! 

 Salad : Spinach ,strawberries ,celery , cottage cheese  , almond slices ,Tellicherry black pepper.

Please avoid junk food !

 Shape that  body /Citrus Salad 

• 1  apple ( small size)  
• 1/2  chopped Celery Stalk 
• 2 cups Spinach 
• 1 tbs Greek yogurt (Plain non fat )
• 1 Tangelo ( Medium size)
• 1Tbs  Lite Balsamic  Vinegar  ( Optional ) 23 calories .
•  Tellycherry Black Pepper.

Total 183 Calories 

+ tbs Balsamic = 198 calories .

• How Your Bowl of Cereal Is Making You Fat

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• Your bowl is too big: Depending on the box of cereal you choose, a serving size is about three-quarters to one-and-a-quarter cups. If you use the biggest bowl you have and just mindlessly pour, you could be devouring over 400 calories instead of the usual 120 to 200 and this is just the cereal alone!
• You’re a little nuts: Sliced almonds, pecans, and walnuts offer healthy fats and protein, but they’re also pretty high in calories. Two tablespoons of walnuts is almost 100, so be mindful about how nutty you get.
• You’re using a bottomless bowl: You measure out a serving of cereal, pour in the milk, and spoon away. But when you get to the bottom of the bowl, you have so much milk left, you have to add a little more cereal. But you add too much, so you need to pour in a little more milk. It’s a vicious cycle. Just drink the last of the milk and call it a day.
• You load up on dried fruit to up the fiber: Raisins, dates, banana chips, and dried cherries do offer a little bit of fiber, but because they contain hardly any water, dried fruits are super calorie dense. A quarter cup of dried cranberries is over 100 calories. You’re better off using fresh fruit since it’s lower in calories and higher in fiber, and the high water content will fill your belly up, so you actually end up eating less.
• You’re in love with low-fat milk: The more fat in your milk, the more calories. One cup of whole milk contains 150 calories, and two percent has 130. If you go for nonfat skim milk, it’s only 90 calories. It may not seem like a big difference, but over time, those calories really add up.
• You’re still into kids cereal: Lucky Charms, Cocoa Pebbles, Apple Jacks, Froot Loops ‹ they might be sweet and tasty, but they contain tons of sugar and hardly any nutrition. That means you’ll polish off your bowl and an hour later, hunger will have you reaching for more food, which will end up packing on the pounds. Choose healthy cereals like these that are high in both fiber and protein to keep you feeling satisfied for hours.