How to Count Calories by Food Groups

Counting calories by food group is a great way to help you better understand the components of a healthy diet. Once you determine your daily caloric needs, based on your personal goals, then you can begin learning how to use the different food groups to count calories.

Instructions

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  Focus on the food groups, starting with grains. Choose whole grains over refined "white" grains whenever possible. Use the following approximate calorie counts for common grains:

  1 bagel: 300 calories
  1 slice bread: 70 calories
  1 English muffin: 150 calories
  1 pita bread: 150 calories
  Brown rice (1 cup): 200 calories

  If you understand how many calories are in the grains you commonly eat, you can easily count these calories each day.

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  Vegetables and fruits are generally low in calories, so you are encouraged to eat lots of them (5-7 servings/day). Vegetables are especially low in calories--so low, in fact, that you don't even need to count these calories. For example, a cup of lettuce has 10 calories. Focus instead on counting calories in any dressings or sauces. Fruit tends to be a bit higher in calories, but still is a low-calorie food choice. Many common fruits fall in the 100-200 calorie range.

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  Counting calories in the dairy group is a little more difficult. Generally, full-fat daily products are higher in calories. A cup of skim milk, for example, has 80 calories while a cup of whole milk has 150. To count calories by dairy, use the follow general guidelines:

  1 cup milk is around 100 calories
  1/4 cup of cheese is around 100 calories
  1 cup of yogurt is around 150 calories

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  Eating certain types of oils are actually good for your heart, according to the Harvard School of Public Health. Stick to healthier olive and canola oils, and it's easy to count calories in this food group. One tbsp. of olive oil has 120 calories.

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  Meat calories may sometimes be difficult to count, but sticking to some healthier choices will help you count calories easily. Pick several meat choices and write down their calorie content. Before long, you'll have them memorized. Keep in mind that a 4 oz. portion of meat is about the size of your fist.

  Chicken breast (4 oz.): 130 calories
  Turkey breast (4 oz.): 140 calories
  Salmon (4 oz.): 180 calories
  Sirloin Steak (4 oz.): 230 calories