Fitness & Exercise / December 5, 2012

What You Get for the Calories

By Charles Platkin, PhD

What You Get for the

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 are based on a 175-pound person 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
a.      150 calories
b.      325  calories
c.      230 calories
d.      90  calories

2.      1 Tostitos Restaurant-Style Tortilla Chip
a.      5 calories
b.      20 calories
c.      60  calories
d.      16 calories

3.      1 7-ounce avocado
a.      220 calories
b.      322 calories
c.      256 calories
d.      75 calories

4.      ½ order of Outback Baby Back Ribs & Aussie Fries
a.      2,200 calories
b.      1,303 calories
c.      726 calories
d.      2,740 calories

5.      2 pieces of Stouffer’s Deluxe French Bread Pizza

a.      430 calories
b.      860 calories
c.      200 calories
d.      375 calories

6.      2 tablespoons of Newman’s Own Creamy Caesar Dressing

a.      25 calories
b.      10 calories
c.      170 calories
d.      500 calories

7.      1 large apple (3 1/4 inch diameter)
a.      25 calories
b.      67 calories
c.      5  calories
d.      116 calories

8.      2 tablespoons of hummus
a.      50 calories
b.      15 calories
c.      215  calories
d.      45 calories

9.      Which has the most calories (about 290)?
a.      Dairy Queen all-beef hot dog
b.      5 Entenmann’s Original Chocolate Chip Cookies
c.      McDonald’s Big Mac
d.      Quarter Pounder with Cheese

10.     Which has the most calories?
a.      8 Chili’s Classic Nachos
b.      Chili’s Boneless Buffalo Chicken Salad
c.      Chili’s Avocado Burger on wheat bun with fries
d.      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


Tags:  Calories exercise equivalents Walking




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