The premise of the calorie-counting diet, or calorie-controlled diet is to stay within a target number of calories each day. Although this diet works well for some. Following such diet can help you manage your weight and blood sugar levels. If you are overweight, reducing the number of calories you consume will help you lose weight, thereby lowering your risk of several health conditions, such as diabetes, high blood pressure, etc.


The calorie-counting diet break food into different food groups and allots a certain number of daily servings from each group. This method helps ensure a balanced diet and also makes it easier to keep track of calories.CALORIE-CONTROLLED DIET

A balanced diet includes a variety of foods from each of the main food groups: grains, fruits, vegetables, milk, meat and beans, and oils. Based on your calorie needs, a dietitian can help you determine how many servings you can have from each of the groups. Depending on your situation and calorie requirement, you may also be allotted some discretionary calories that you can use for foods not in these main groups (e.g., sweets, desserts, and certain beverages).

             Grains (includes starchy vegetables) _____servings per day
                     One serving = approximately 80 calories
Type One serving
Bagel (varies), 113 gm. 1/4 of a bagel (28 gm.)
Bread (white, pumpernickel, whole wheat, rye) 1 slice
Bread, reduced calorie or “lite” 2 slices
Broth-based soup 1 cup
Cooked beans, peas, or corn 1/2 cup
Cooked cereal 1/2 cup
Crackers 4 to 6
English muffin, hot dog bun, or hamburger bun 1/2 slice
Muffin, 140 gm. 1/5 (28 gm.)
Pasta, rice 1/3 cup
Popcorn, air popped, no fat added 3 cups
Potato 1 small
Sweet Potato or yam 1/2 cup
Tortilla 1 small
Unsweetened, dry cereal 3/4 cup
                              Vegetables ___servings per day
                     One serving = approximately 25 calories
Type One serving
Cooked vegetables 1/2 cup
Raw vegetables 1 cup
Tomato or vegetable juice 1/2 cup
                                  Fruits ___servings per day
                     One serving = approximately 60 calories
Type One serving
Canned Fruit 1/2 cup
Dried Fruit 1/4 cup
Fresh Fruit 1 small or 1 cup (e.g., cut up or berries)
Fruit juice 1/2 cup
                                      Milk _____servings per day
                            Calories in one serving varies as listed below
Type One serving
90 calories per serving
Non-fat or low-fat milk 1 cup
Plain, non-fat yogurt 3/4 cup
Non-fat or low-fat soy milk 1 cup
120 calories per serving
2% milk 1 cup
Soy milk 1 cup
Yogurt, plain, non-fat 3/4 cup
150 calories per serving
Whole milk 1 cup
Yogurt, plain (made from whole milk) 3/4 cup
                 Meats and Beans _____servings per day
 Calories vary as follows:
                     One very lean serving = approximately 35 calories
                     One  lean serving = approximately 55 calories
                     One medium fat serving = approximately 75 calories
                     One high-fat serving = approximately 100 calories
Type One serving
Very Lean
Egg substitutes, plain 1/4 cup
Egg whites 2
Fish: fresh or frozen cod, flounder, haddock,
halibut, trout, tuna
28 gm.
Non-fat or low-fat cottage cheese 1/4 cup
Poultry: chicken or turkey, white meat, no skin 28 gm.
Shellfish 28 gm.
Beef : round, sirloin, flank, tenderloin, roast, steak, ground round(trimmed of fat) 28 gm.
Fish: herring, salmon, catfish, tuna
(canned in oil, drained)
28 gm.
Parmesan cheese 2 tablespoons
Pork: lean pork, such as fresh ham, Canadian bacon, tenderloin, center loin chop 28 gm.
Poultry: chicken or turkey (dark meat, no skin),
chicken ( white meat with skin)
28 gm.
Tofu, light 1/2 cup
Veal: lean chop, roast 28gm
Medium Fat
Beef : most beef products (ground beef, meatloaf, corned beef, short ribs, prime rib) 28 gm.
Cheese with five grams per serving : feta,
28 gm.
Egg 1
Lamb: rib roast, ground 28 gm.
Pork: top loin, chop, cutlet 28 gm.
Poultry: chicken (dark meat with skin), ground turkey or ground chicken, fried chicken (with skin) 28 gm.
Sausage with 5 grams or less fat per serving 28 gm.
Tofu, light 1/2 cup
Hot dog (beef, pork, or combination)
*count as 1 high-fat meat plus 1 fat exchange
28 gm.
Cheeses : all regular cheese (for e.g., American, cheddar, Monterey Jack, Swiss) 28 gm.
Peanut butter 1 tablespoon
Processed sandwich meats : bologna, salami 28 gm.
Pork: spareribs, ground pork, pork sausage 28 gm.
Sausage (e.g., Italian, bratwurst) 28 gm.
                                           Fats ___servings per day
                     One fat serving = approximately 45 calories
Type One serving
Avocado 2 tablespoons
Oil (canola, olive, peanut) 1 teaspoon


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