One way to keep tabs on the calories you eat each day is to think of foods in 100-calorie portions. Doing so also will help keep portions in line.
Here are 100-calorie portions of a variety of foods to get you started. Calories may have been rounded up or down slightly to make natural portions. Some servings may logically be composed of two 100-calorie portions, as with the boneless skinless chicken breast or hamburger.
Calorie calculators are available in books and online (www.nutritiondata.com and www.foodcount.com).
100 calories is equal to:
– 3 1/2 ounces canned black beans
– 1 1/2 slices whole-wheat bread
– 1 1/2 whole large oranges
– 3 1/2 ounces baked potato
– 1/2 cup cooked spaghetti
– 1 head romaine lettuce
– 1 cup Cheerios
– 1 tablespoon olive oil
– 1 tablespoon mayonnaise
– 1 tablespoon butter
– 1 tablespoon margarine
– 1 ounce cheddar cheese
– 2 1/4 ounces skinless chicken breast
– 1 1/2 ounces cooked hamburger
– 3 ounces tuna canned in water
– 6 ounces tofu
– 1 1/2 hard-boiled large eggs
— SOURCE: HEALTH.GOV, WEBMD.COM, NUTRITIONDATA.COM
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Edited by Cara DiPasquale (cdipasquale@tribune.com) and Victoria Rodriguez (vrodriguez@tribune.com)
