Have you ever read one of those statistical findings that say we make something like 500 choices a day in regards to what we eat? Well, we don’t always make the BEST decisions but by making better ones we can lose weight, get healthy and still feel like a sane human being.
(Right now I’d like you to guess how many calories are in the above meal – I did not add sugar to my cappuccino and the english muffin only has jam on it.)
The above photo is what I would consider a “splurge” breakfast for the middle of the week but I want to walk you through my decisions and how I arrived to order a small cappuccino and a toasted english muffin with a tablespoon of strawberry jam.
First of all many of you might consider this an absurdly small breakfast and it would be if I wasn’t planning on eating again until lunch. My ‘meals’ are really more like a series of snacks throughout the day.
I started at 9am with this meal at a local café as I flipped through a magazine. Around 10:30 I will crack open a spicy hot V8 Juice and around 12 I might have an apple. At about 1pm I will have a hearty bowl of lentil soup (350 calories) and have a few more pieces of fruit before I leave work at 6. Throughout the day I will have tea, water and maybe a diet coke which will prevent me from feeling hungry.
By 7pm I should be at the gym – I will run 3 miles, lift weights and go home to a nice protein filled dinner although it will be low in fat… possibly an egg white omelete or scramble.
On days I get really really hungry I will also eat a small salad with my soup.
Back to breakfast – the above meal is roughly 245 calories. My calorie goal each day is 1,300 so committing to 1/5 of my daily food at 9am is why I consider it a splurge. Usually I would have an 80 calorie yogurt and a black coffee (85 calories total) and eat more fruit during the day.
I decided that if I was going to go off my pattern I would have to choose something I actually wanted (full fat cappuccino which has less calories than a latte) and not go crazy (no oatmeal).
My favorite thing to order at this cafe is an oatmeal with brown sugar and raisins.
1 cup of oatmeal has about 250-300 calories. 1 little box of raisins has 100 calories and a tablespoon of brown sugar has about 33. I always round up in my calorie estimations when I can’t prepare my own food so a simple cup of oatmeal at a café could be 433 calories BEFORE I drink anything.
Once you are counting calories long enough doing this in your head will be as easy as saying the alphabet- very fast and efficient.
I know roughly that an average serving of bread is 100 calories, jam has no fat in it and I really wanted a cappuccino to linger over.
One the subject of butter – one tablespoon has 100 calories and I can barely taste it when I put jam on my bread anyway.
Next time you go out to eat really think about what is going into the food you are ordering and it should help you achieve your goals in the long run.
I love how the Livestrong Ap breaks down my nutrients for me!
(this is the breakdown of JUST breakfast)