Stay On Track With Your Diet Without Counting Calories

Counting Calories

Think before you eat! Know how many calories per meal to make smart choices

In order to eat healthy and see fat loss success, one thing that you must do is monitor your food intake.

There’s just no getting around this one; if you want to reduce your body weight level or maintain your current weight, you cannot eat more food than you burn off daily.

If you do, fat gain will be the result.

This said, what if you don’t want to become a walking calorie counter?

Most people state calorie counting as one of the primary reasons why they hate going on a diet plan.

The good news is that if you get a good idea of what serving sizes are and simply use these as a guide when serving up your food, you should be easily able to maintain the proper calorie intake.

Let’s look at what you should know.


The first item to consider is protein. One serving of protein, which is around 20g is about the size of the palm of your hand.

For men, they’ll need a slightly bigger serving (30g) so should instead use the size of the palm along with their fingers.

Remember the thickness of the meat should be about the size of your hand as well, so if the particular meat you are eating is thicker, reduce the length of it to accommodate.

This will provide around 120 calories for lean protein like turkey, chicken, and white fish, or around 150-180 for fattier cuts of meat such as steak and salmon.

Starchy Carbohydrates

The next type of food to know is starchy carbohydrates. This includes your pasta, brown rice, sweet potatoes, beans, and so forth.

Here, you’ll want to use the size of one cupped hand.  That is the equivalent of around ½ cup of food and will provide you with around 100-120 calories.

If you are eating bread as part of your diet, it’s also the equivalent of one slice of bread.

Most bread will be somewhere around 80-120 calories per slice, depending on the particular variety.

Note that bagels are not included here.  These are very calorie dense types of breads and you should be avoiding them entirely, unless you are a very active individual who needs a high dose of carbs in their daily diet.

One bagel would be the equivalent of three servings of carbohydrates.


Fruit is another type of carbohydrate and one that you should be adding to your everyday diet.

When it comes to fruit, one piece is typically a serving and will provide around 80-100 calories. This includes one orange, one apple, or one banana.

If you are eating non-pieced fruit such as berries or melons, two cupped hands placed together would be one serving, again, coming in at around 100 calories per serving.

For smaller pieces of fruit such as kiwi’s and nectarines, go for two to three depending on the size for that same 100 calorie dose.

Serving Sizes

Knowing approximate calories for each food type is enough to stay on track


When it comes to vegetables, I recommend that you don’t even track how much you are eating.

Really, with veges, they’re so low in calories, you really don’t need to count it as part of your day, provided it’s cooked in a healthy manner of course (with few calories added).

If you do want to track your servings though to make sure that you are getting enough, one serving would again be two cupped hands placed together. This represents around one cup of vegetables.


Finally, the last type of food that you’ll want to be tracking is your dietary fat.

Dietary fat is quite calorie dense, so you do need to be very careful you aren’t taking in too much.  It can add up quickly and would lead to rapid weight gain.

One serving of dietary fat would represent about the size of your thumb.

This will come in around 100 calories per serving, so a little goes a long way.

This is a closer look into the various serving sizes that you should know about.

If you abide by these and plan your diet according to how many ‘servings’ of each food group you need, you’ll find it far less stressful to stick to your diet plan and see success in the process.