The SparkPeople Blog

What Does 300 Calories Look Like?

By: , SparkPeople Blogger
4/25/2013 12:00 PM   :  279 comments   :  86,581 Views

See More: healthy eating,
Quality and quantity often face off in the battle of the bulge.

Do you choose the smaller, more calorie-dense meal or the larger, less calorie-dense meal?

Do you splurge on a cupcake or stick with your snack of yogurt, granola and berries?

What if we told you that you didn't have to choose? You can have it all--a filling, healthy meal--for only 300 calories! Read on to find out how choosing healthier, more nutritious foods--at home and away--means you can eat much more food and still lose weight.

Wonder what 300 calories looks like? 300 calories look drastically different when you're eating in instead of dining out. Check out these 18 meal comparisons to see for yourself, then share this post with your friends on Facebook, Pinterest and Twitter!

Breakfast: 300-Calorie Meals & Portions
Here are three morning meals that each weigh in at 300 calories. Healthy and quick homemade meals (left column) pack whole grains, fresh fruit, and protein--a filling combination that will keep you fuller longer. You could only eat a fraction of the comparable restaurant meals (right column) for the same number of calories. Get more healthy breakfast ideas here.





Lunch: 350-Calorie Meals & Portions
These midday meals contain 350 calories each--the perfect amount to keep you going without wrecking your diet. Packing one of the homemade lunches on the left doesn't take long, and look at all those low- cal and filling veggies you'll get! Notice how seemingly healthy options like the restaurant foods on the right can be very misleading! Those 350-calorie portions are pretty small. Pack a healthier lunch with these tips.





Dinner: 400-Calorie Meals & Portions
Many people consume a larger meal at night, so we picked 400-calorie dinners here. By combining whole grains with lean protein and vegetables, these homemade dinners (left column) are a snap to prepare--and they'll keep the late-night munchies at bay! In contrast, the high-fat and high-calorie meals on the right don't offer much in the way of nutrition or volume. Get thousands of healthy dinner ideas at SparkRecipes.com!






The bottom line is that you can eat more and lose weight when you know how to pick the right foods and the right portions. Use the images and portions above as a guide to create your own healthy, diet-friendly and nutritious meals every day!

Are you surprised by how much (or little) you can eat for the calories, depending on which foods you choose? Which meal was most shocking to you?


Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
 

NEXT ENTRY >   Poll: Would You Trade One Year for the Perfect Body?

Great Stories from around the Web

Comments

  • 229
    300 calorie for all that food that's great i well keep all this in mind - 9/14/2010   10:42:48 PM
  • 228
    This was a great article, I loved seeing the different meal ideas! I emailed this to myself as a reminder that you can have great food without all the calories! - 9/14/2010   5:55:12 PM
  • 227
    Wow! Thank you for the pictures. Great examples of the difference between preparing your own food and relying on restaurants. - 3/16/2010   10:54:22 AM
  • 226
    This looks good. - 3/12/2010   1:01:35 AM
  • DITCHCARP
    225
    These are very important blogs or comments to explore. The quality of caleries is related to the proper fueling , healing, and sense of well being of our bodies. The controversies will eventually get run to earth and sorted out. - 2/24/2010   8:26:18 AM
  • 224
    Thanks for this article. This is eye opening. - 2/19/2010   5:38:26 PM
  • 223
    What a great article! I was reminded just this week how seemingly healthy restaurant meals can be calorie and SODIUM loaded. When I looked up the nutritional content on the 5 inch veggie sub I ate yesterday, I was SHOCKED. I usually pack a cooler with healthy fare, but didn't make the time yesterday...This article reminds me how important it is to have control over what you put into your body! - 2/18/2010   1:31:52 PM
  • EMJAY5876
    222
    Great viuals to bring the point home! I really like the idea of combining 1 egg with 2 egg whites. I never thought of that before, and it's a great way to add the flavor of the yolk without adding extra calories. Thank you! - 2/17/2010   10:52:45 AM
  • 221
    Great visual! A little bummed about the Panera sandwich/soup combo, but it is better to be informed than to self-sabotage. - 2/17/2010   10:44:47 AM
  • MRSMINN
    220
    Excellent article. I only wish I could print it out. Haven't found a way to print blogs with my computer so disappointing. - 2/17/2010   9:29:48 AM
  • SLEEPYEYES127
    219
    I can't belive that PF Chang's food have so many calories. That is very disappointing. However, I can't wait to try the other plate. - 2/17/2010   6:11:00 AM
  • 218
    It's all about the choices! - 2/16/2010   6:05:54 PM
  • SUNNYDAYZ4ME
    217
    I think the tomatoe soup and sandwich was the biggest shock - 2/16/2010   1:29:09 PM
  • 216
    This is cool ! this is my latest eating plan. thanks LOL - 2/16/2010   10:50:41 AM
  • NEED2LOSE45
    215
    My husband took me out to eat on sunday....I am shocked at how many more calories something you get when you eat out has in it when you can make a similar dish at home at less than half the calories...I would have preferred him making me dinner. BUT the kids were home so how romantic would that be? - 2/16/2010   9:04:33 AM
  • 214
    shocking reminder; worthwhile reading - 2/16/2010   8:30:40 AM
  • 213
    I think this is one of the best articles on SparkPeople. I remember it last year and used some of the ideas. Will have another look at the recipes again. Thanks. - 2/16/2010   1:57:45 AM
  • DWBONE
    212
    food looks so good on the left. the portion comparisons say so too. mmmmm. - 2/16/2010   1:14:18 AM
  • 211
    great reminder in regards to how much more healthier the right food choice can be. The volumne alone speaks loud and clear when you view the pictures. Most of the wrong choices have very tiny portions. Excellent visual! - 2/15/2010   11:10:48 PM
  • LILLIELAUDER
    210
    This is really amazing! I didn't know I could have so much for the ssame amount of calories! - 2/15/2010   7:17:41 PM
  • SALLY102
    209
    this will help me make better choices when eating out. Thanks - 2/15/2010   5:12:10 PM
  • 208
    wow! Definitely makes you re-think your dinner plans... haha - 2/15/2010   4:38:16 PM
  • 207
    Here is another site that took pictures of 200 calorie portions of 200 common foods. Again having a visual representation of this is very helpful.

    http://www.wisegeek.com/what-does-2
    00-calories-look-like.htm
    - 2/15/2010   4:07:38 PM
  • SGL1966
    206
    Great info!!!!!!!!! Thank you! I just posted it on my facebook for others to see. Amazing what something so small and innocent looking can have in it! - 2/15/2010   2:46:27 PM
  • LILAC175
    205
    WOW! That leftover Chinese food in the fridge is on it's way out. I'm in my first two weeks and becoming "aware." Wow! - 2/15/2010   1:47:56 PM
  • FISHERSLATER
    204
    This is a wonderful way to figure out what is best to eat. Hip hip hurray - 2/15/2010   1:00:25 PM
  • 203
    wow!! what a great article. thanks for putting it into perspective! - 2/15/2010   12:04:33 PM
  • 202
    Thank you! Bless you! I want a Cook Book just like this and has recipe for Complete meals ranging from 200-300calorie each!! (Print ... print ... print)
    This is hanging on my fridge. I DO NOT hang stuff on my fridge but this is... thank you! - 2/15/2010   11:28:17 AM
  • KLS1669
    201
    Wow that really puts it into perspective - I'm saving this article as a reminder - 2/15/2010   10:07:43 AM
  • K_RENEE
    200
    This is very interesting and informative! I think the most shocking meal is the eggs meal vs. the bob evans omelet. Wowzers! - 2/15/2010   9:26:01 AM
  • GARDENER718
    199
    Sure makes me think about those calories. Thanks! - 2/15/2010   8:30:04 AM
  • 198
    Yes I knew this, but life happens and I had just forgot! This was a great reminder! I kepted this blog to continue to remind me! Thanks - 2/15/2010   6:39:55 AM
  • 197
    ahhhh WOW! That is all I can say. - 2/15/2010   4:13:25 AM
  • 196
    This is a great article - I need to look at these pictures every time I feel the need to dine out! - 2/15/2010   1:47:56 AM
  • 195
    The images are great! I'm such a visual person ~ Great article - 2/14/2010   11:09:12 PM
  • NORWEGIANDITZ
    194
    WOW! What an eye opener. Thanks for this. I will be referring to this often. - 2/14/2010   11:06:19 PM
  • 193
    Very helpful blog and pictures. Some great ideas for all meals. Thanks.
    - 2/14/2010   10:29:03 PM
  • 192
    wow! That really helps me see things a little differently!
    - 2/14/2010   9:59:28 PM
  • 191
    I'm very visual! This was a great eye opener!! - 2/14/2010   9:11:06 PM
  • 190
    Love the way you did this - really makes the point! Please continue to share information in pics like this--even gave me a couple dinner ideas. Thanks! - 2/14/2010   8:27:46 PM
  • 189
    holy cow. fantastic article! And to top it off, all the food on the left looks way more appealing than the food on the right!! I want recipes for some of those. lol - 2/14/2010   8:23:43 PM
  • 188
    The waffles and berries breakfast was the biggest shock! - 2/14/2010   8:10:26 PM
  • CHIZZLEDABS
    187
    inspirational! - 2/14/2010   7:45:40 PM
  • CYPATAYLOR2
    186
    This is really an eye opener. I knew pizza was loaded with calories and fat. This sure put it into perspective. I will definitely be cutting my slice in half and eating a salad or vegetables instead of over indulging in a full slice. - 2/14/2010   7:19:04 PM
  • SPECEDKAT
    185
    A picture is worth a thousand words - or in this case, calories! - 2/14/2010   7:12:11 PM
  • MFALCOCER
    184
    I will never eat pizza again. Gosh, I love Pizza. - 2/14/2010   6:51:52 PM
  • 183
    WOW...This puts everything in its' proper perspective, doen't it?? I have been aware of this in my head, but to see it side by side with what we have to pass up next to it, is just amazing!!! I just wish I could get through to a couple of my good friends, what they're choosing is why they are both obese and getting more so every year. Whenever I try to help, like sending these tips in e-mail, I'm being ignored altogether. I just don't get it. And they want me to eat like they do! This definately will help me stick to my guns the next time we eat out or cook together. Thank you. At least I have what I need to stay on track more. - 2/14/2010   6:12:34 PM
  • ANGEL-SMILES
    182
    Awesome article. eye opener with the comparison pics. - 2/14/2010   4:48:50 PM
  • MASH34
    181
    Great article! I love having the visual to help understand the portion sizes and calories. Thanks! - 2/14/2010   4:18:29 PM
  • JAZZERCISEGENIE
    180
    no I am not surprised . Anything that tastes and looks really delicious; has alot of claories. - 2/14/2010   2:20:23 PM

Please Log In To Leave A Comment:    Log in now ›


Join SparkPeople.com

Sign up for a FREE SparkPeople account