Eating right is the ultimate discipline. It is a challenge for almost all of us, at least some of the time. I often have clients asking me; “How many calories are in this, or how much fat is in that”.

These days there are web-sites dedicated to helping folks track their nutrition effectively. Most of them have free, on-line applications. All you need to do is sign up, and start entering in the foods you eat on a daily basis. After doing this for a few weeks you should begin to see if your nutritional plan is an effective one, or if is something that needs some work.

Even though these on-line programs are very helpful, sometimes it would be nice to have some basic nutrition info, right at your fingertips. With this in mind I created this simple calorie counting page. Now, when my clients ask me those pesky nutrition questions, all I do is hand them the sheet below.

Hang a copy on your fridge to remind you of things when you are about to create a healthy meal or snack for the day. You could also place a copy in your training log or even take one with you to the grocery store when you are shopping.

  1. EGGS: A Larger whole egg (white and yolk together) contains about 6 grams of protein, 4 grams of fat and 60 calories. The white alone has 5 grams of protein and 20 calories and the yolk has 1 gram of protein and all of the fat.
  2. Seafood: Averages 23 grams of protein and 3 grams of fat per quarter pound (4 ounces).
  3. Animal Meats: Trimmed of visible fat and skin, contain on the average 25 grams of protein, 5 grams of fat and 135 calories. Per quarter pound.
  4. Organ Meats: On the average, 1/3 pound or 51/3 ounces contains 20 grams of protein, 10 grams of fat and 170 calories.
  5. Dairy Products: Low-Fat cheeses have around 8 grams of protein, 1-2 grams of carbohydrate, 5 grams of fat and about 80-85 calories an ounce. Non-fat milk and yogurts are about 8 grams of protein and 12-16 grams of carbohydrate per 8 ounces.
  6. Nuts and seeds: An ounce (1 oz) of seeds, nuts or nut butter contains around 7 grams of protein, 7 grams of carbohydrate, 14 grams of fat and 182 calories.
  7. Fats and Oils: A tablespoon of oil contains almost 14 grams of fat and 126 calories. Be sure to consume Flax – Olive and Fish oil every week.
  8. Fibrous Garden Vegetables: Vegetables yield around 2-3 grams of protein, 5-6 grams of carbohydrates and around 30 calories per 4 oz.
  9. Beans (legumes): Approximately Approximately 75 calories, 4 grams of protein and 15 carbohydrates per 4 ounces.
  10. Grains: Grains and cereals generally contain 4 grams of protein, 20 carbohydrates, and 1 gram of fat per 110 calories.
  11. Potatoes: A small / medium potato (approximately 3 oz) should have around 3 grams of protein, 22 carbohydrate and 100 calories.
  12. Fruits: 4 ounces (equal to a nice Banana) has 24 grams of carbohydrates and roughly 100 calories. Medium sized apples (3-4 oz) contain roughly 80 calories.

So go ahead, print out a copy (or two) and you to will have the nutritional breakdown of most of your basic food groups right at your fingertips.

Let me  know if it comes in handy.