Total
Daily Calories: 1695
Day 94 … Days till Weigh-In: 21
Hidden calories? My list includes some of the biggest culprits. For
example, 1 tablespoon of some BBQ sauce contains 90 calories. That’s right, I
said 1 tablespoon! Now when you’re out
at the grill with chicken and ribs do you put 1 TBSP of BBQ sauce on your meat?
Most people slather it on – do you wanna try and figure out how many calories
your piece of BBQ chicken has?? I sure don’t.
Bottom line, if we’re not very careful, these seemingly innocent
sauces, gravies and condiments can kill our daily calorie trackers. No way will
we let that happen!
Killer
Calories Uncovered
Hidden calories: Mayonnaise
How many times have you been in a deli or fast food restaurant and opted for the tuna salad rationalizing that it must be healthy since its fish. Yes, tuna fish itself is healthy with its low calorie count and high content of omega three fatty acids, but when mixed with several servings of mayonnaise, you have a hidden calorie disaster. It's not unusual for tuna fish sandwiches in restaurants to have up to seven hundred calories. That's probably a few more than you bargained for...
Hidden calories: Salad dressing
Okay, here’s a real devastator. You load up your plate with fresh greens, cucumbers, bean sprouts, cabbage, and tomatoes. These are all great, low calorie, high nutrient choices. Then you top it off with several scoops of the ranch dressing. You just turned your healthy lunch into a calorie laden fiasco. At this rate, you could have saved calories by ordering the burger and fries. No joke. Don’t let salad dressing blow the health properties of your salad. If your favorite restaurant doesn't have a low calorie dressing alternative, bring your own from home or use lemon juice and a little low calorie sweetener. Never let the restaurant put the dressing on the salad themselves. Ask for it on the side – and then use no more than 2 tablespoons (thin it out with a little water if necessary).
Hidden calories: Sauces and gravies
You may pat yourself on the back when ordering the fresh catch of the day along with vegetable and baked potato. Not so fast! If the fish is served with a heavy sauce and the vegetables and potato are drowning in butter, you won’t need dessert to blow your diet. Some cream based sauces are frightfully high in calories and fat. When you order in a restaurant, always ask for the sauce on the side so you can dip your fork into it to get the taste. Ask for your vegetables to be steamed with no butter or oil, and butter or sour cream on the side for your potato. Don’t let eating out derail your daily calorie tracker.
Hidden calories: Beverages
This is a biggie. Believe it or not some people do not take beverage calories into consideration on their daily tracker – and that’s fine if all you drink is water or black tea / coffee. But just about anything else has calories – and some have ALOT. I’ve heard this referred to as “Liquid Calories” and that is actually a perfect description. An example, one bottle of presweetened ice tea, you would think this is a healthy choice compared to soda right? Not necessarily. Some of them have as many calories as a bottle of soda. And the same with fruit juices, these can have even more calories than soda! I can tell you from personal experience that having a night out with friends enjoying a couple mixed drinks doesn’t have to be a caloric nightmare – I’m switching from grapefruit juice to diet ginger ale so I can avoid the enormous calories that come from juice and soda. Again, bottom line, let’s be vigilant - read those food labels (calories and serving size / servings per container)… and make wise choices when eating out. We can do this!
This is a biggie. Believe it or not some people do not take beverage calories into consideration on their daily tracker – and that’s fine if all you drink is water or black tea / coffee. But just about anything else has calories – and some have ALOT. I’ve heard this referred to as “Liquid Calories” and that is actually a perfect description. An example, one bottle of presweetened ice tea, you would think this is a healthy choice compared to soda right? Not necessarily. Some of them have as many calories as a bottle of soda. And the same with fruit juices, these can have even more calories than soda! I can tell you from personal experience that having a night out with friends enjoying a couple mixed drinks doesn’t have to be a caloric nightmare – I’m switching from grapefruit juice to diet ginger ale so I can avoid the enormous calories that come from juice and soda. Again, bottom line, let’s be vigilant - read those food labels (calories and serving size / servings per container)… and make wise choices when eating out. We can do this!
| Daily Calorie Tracker | ||||
| [42] | Wednesday 4/16/14 1800 Calories | |||
| Time | Qty | Food Item | Calories | Sub |
| Breakfast | ||||
| 1 | Panera Egg, bacon & cheddar / Everything bagel | 610 | ||
| 1 | Lg. hazelnut coffee w/ND Creamer | 60 | ||
| 1 | Bowl Organic Mixed Greens | 0 | ||
| Breakfast Calories: | 670 | |||
| Snack | ||||
| 1 | Hazelnut Amazon Organic | 60 | ||
| 1 | sm. Banana | 75 | ||
| Snack Calories: | 135 | |||
| Lunch | ||||
| 1 | PB2 & Strawberry Preserves on MG bread | 360 | ||
| 1 | Pringle Pack | 100 | ||
| 1 | Fresh Sliced Carrots | 30 | ||
| Lunch Calories: | 490 | 1295 | ||
| Snack | ||||
| 1 | McIntosh Apple | 60 | ||
| Snack Calories: | 60 | 1355 | ||
| Dinner | ||||
| 1/4 | Rotisserie chicken - dk meat | 300 | ||
| 1/2c | Fresh Sliced Pineapple chunks | 60 | ||
| 1.5c | Broccoli steamed | 0 | ||
| Dinner Calories: | 360 | |||
| Snack | ||||
| 1 | Hazelnut Crème Coffee | 60 | ||
| Snack Calories: | 60 | 1775 | ||
| Total Calories Burned: | <80> | |||
| Total: | 1695 | √ | ||
| ***Daily Caloric Goal: | 1800 | |||
| Water (1 cup per circle) | ||||
| O O O O O O O O O O O O O O O | 15 | |||
| 1 cup = 8 fluid oz = 0.24 liters | ||||
| Time | Activity | Burned | ||
| 45 min | Walking | <80> | ||
| <80> | ||||
| *Calorie/Activity calculation: 10 Calories for every 5 minutes (depending on exertion) | ||||
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