What you get for about 10 calories

Minutes to walk it off* = 2

• 4 Pepperidge Farm Cheddar Cheese Goldfish Crackers
• 1 Domino sugar packet (15 calories)
• 3 red seedless grapes (9 calories)
• 3 baby carrots (10.5 calories)
• 1 broccoli spear (5 inches long, 11 calories)

What you get for about 25 calories

Minutes to walk it off* = 5.5

• 1 Hershey's Kisses Hugs candy (Valentine's Day, 23 calories)
• 1 heart-shaped lollipop (30 calories)
• 1 small fig (30 calories)
• 1 medium (3-ounce) beefsteak tomato

What you get for about 50 calories

Minutes to walk it off* = 11

• 1 Mallomars marshmallow & chocolate cookie (60 calories)
• 1 heart-shaped Reese's Peanut Butter Cup (42 calories)
• 1 tablespoon (21 grams) honey (60 calories)
• 1 chocolate-covered cherry (55 calories)
• 14 ounces Zico Natural Coconut Water (60 calories)
• ½ cup Kellogg's Froot Loops Cereal (60 calories without milk)

What you get for about 75 calories

Minutes to walk it off* = 16

• 1 Russell Stover Milk Chocolate Almond Cluster (76.5 calories)
• 2 raw oysters (80 calories)
• 1 medium peach (68 calories)

What you get for about 100 calories

Minutes to walk it off*= 21.5

• 3/4 cup Kellogg's Special K Cereal, Chocolatey Delight (120 calories)
• 2 dark chocolate-dipped strawberries (110 calories)
• 1 cup Swiss Miss Milk Chocolate Hot Cocoa Mix with Mini Marshmallows (110 calories)
• ½ cup Del Monte Fruit Cocktail in Heavy Syrup
• 20 ounces Vitamin Water Multi-V Lemonade (120 calories)
• 1 medium banana (110 calories)
• 1 ounce peppered brie cheese
• ½ cup steamed brown rice (109 calories)

What you get for about 150 calories

Minutes to walk it off*=32.5

• 1 2-ounce meatball
• 1 Nestle Crunch Valentine Heart (140 calories)
• ½ cup (1 pancake or waffle) Aunt Jemima Buttermilk Complete Pancake & Waffle Mix
• 2 4-ounce glasses of Champagne ( 170 calories)

What you get for about 200 calories

Minutes to walk it off* = 43

• 1 Starbucks Marshmallow Dream Bar (210 calories)
• ½ cup Pinkberry chocolate frozen yogurt with yogurt chips and coconut
• 1 10-ounce Dunkin’ Donuts Caramel Mocha Latte with whole milk (220 calories)
• 4 Bagel Bites Cheese & Pepperoni Bagel Pizzas (190 calories)

What you get for about 250 calories

Minutes to walk it off* = 54

• 1 12-ounce Starbucks peppermint hot chocolate with non-fat milk and no whipped cream
• 1 2-ounce slice of cheesecake
• McDonald's Premium Caesar Salad with Grilled Chicken and Newman's Own® Low Fat Family Recipe Italian Dressing (240 calories)

What you get for about 300 calories

Minutes to walk it off* = 65

• Applebee's 9-ounce House Sirloin Steak with no sides (310 calories)
• McDonald's cheeseburger
• Subway's 6-inch roast beef sandwich (320 calories)
• Dunkin’ Donuts jelly-filled doughnut (290 calories)

*All exercise equivalents are based on a 175-pound person walking at a leisurely pace

OK. So now you know the calorie costs for a few foods. See how many of these other portion equivalents you get right.

How many calories are in:

1. Dairy Queen small vanilla cone
   1. 150 calories
   2. 325 calories
   3. 230 calories
   4. 90 calories
   
   
2. 1 Tostitos Restaurant-Style Tortilla Chip
   1. 5 calories
   2. 20 calories
   3. 60 calories
   4. 16 calories
   
   
3. 1 7-ounce avocado
   1. 220 calories
   2. 322 calories
   3. 256 calories
   4. 75 calories
   
   
4. ½ order of Outback Baby Back Ribs & Aussie Fries
   1. 2,200 calories
   2. 1,303 calories
   3. 726 calories
   4. 2,740 calories
   
   
5. 2 pieces of Stouffer's Deluxe French Bread Pizza
   1. 430 calories
   2. 860 calories
   3. 200 calories
   4. 375 calories
   
   
6. 2 tablespoons of Newman's Own Creamy Caesar Dressing
   1. 25 calories
   2. 10 calories
   3. 170 calories
   4. 500 calories
   
   
7. 1 large apple (3 1/4 inch diameter)
   1. 25 calories b
   2. 67 calories
   3. 5 calories
   4. 116 calories
   
   
8. 2 tablespoons of hummus
   1. 50 calories
   2. 15 calories
   3. 215 calories
   4. 45 calories
   
   
9. Which has the most calories (about 290)?
   1. Dairy Queen all-beef hot dog
   2. 5 Entenmann's Original Chocolate Chip Cookies
   3. McDonald’s Big Mac
   4. Quarter Pounder with Cheese
   
   
10. Which has the most calories?
    1. 8 Chili's Classic Nachos
    2. Chili's Boneless Buffalo Chicken Salad
    3. Chili's Avocado Burger on wheat bun with fries
    4. Chili's Southwestern Eggrolls with Avocado Ranch Dressing

Answer key: 1-c, 2-b, 3-b, 4-b, 5-b, 6-c,7-d, 8-a, 9-a, 10-c

One of the best ways to develop your "calorie instinct" is to know your portions:

1 cup of cereal = a fist
1/2 cup of cooked rice, pasta, or potato = 1/2 baseball
1 baked potato = a fist
1 medium fruit = a baseball
1/2 cup of fresh fruit = 1/2 baseball
1 1/2 ounces of low-fat or fat-free cheese = 4 stacked dice
1/2 cup of ice cream = 1/2 baseball
2 tablespoons of peanut butter = a ping-pong ball

Source: The Weight-control Information Network (WIN), National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National Institutes of Health