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Nutrition Facts, Calories Per Serving

Written by Diet Bites

Also included in this Foods With Long Satiety Powers, Foods With Short Satiety Powers, Weight Loss Tips

Calories Per Serving

One of the most important pieces of the Nutrition Fact Label is the calories per serving because our weight is based on the number of calories that we consume each day.

Once the serving size has been determined, then jot down the caloric content on your daily diet record sheet. To ensure steady weight loss, tracking calories by using a journal or a notebook can assist the dieter greatly.  

After consuming the food ask yourself the following questions:

Did you make a good diet choice?  

A healthy diet choice?

Was the food or beverages worth the calories?  

Was the food or beverage satisfying?  

The way that you answer all of these questions can help you in your weight loss journey.

Next time you plan your diet menu, you can fall back on the knowledge that you gained through these questions - as well as the information on the Nutrition Fact Label and use it wisely.

For example, peanut butter may be high in calories (about 200 per serving size), and high in fat but it offers a good deal of protein and it stays with you for a long time.  Oatmeal (about 150 calories per serving size) is also a great food with high satiety powers without the high fat. Eggs also tend to leave a person feeling full and satisfied for a long while for about 70 calories per egg as do beans and lentils for about 100 calories per 1/2 cooked cup.

Examples of Foods With Long Satiety Powers

Potatoes, whole grain breads, oranges, apples, fish, porridge.

Examples of Foods With Short Satiety Powers

Cakes, cookies, candy, donuts, bananas, cornflakes, white rice, white pasta, yogurt.

Every calorie counts.

Calories add up fast - and you'll want to include every one that you consume to ensure quick - yet safe weight loss.

How to Read a Nutrition Label

Say that you're wanting to enjoy a serving of dried cranberries. Here's what to expect on the Nutrition Label:

Picture of Nutrition Facts Label

Nutrition Facts Label

Dried Cranberries
Serving Size: 1/3 cup (40 grams)
Servings Per Container 4

Amount Per Serving

Calories 130

Fat Calories  0

 % Daily Values*

Total Fat 0 grams                   


   Saturated Fat


   Trans Fat  


Sodium 0 mg                     


Total Carbohydrates 33 grams


    Dietary Fiber 2 grams


    Sugars 27 grams


Protein 0 grams


*Based on a 2,000 Calorie Diet

By reviewing the information on the nutrition label we can conclude that this food is excellent when it comes to low-fat options. It's also minimal in caloric content at 130 calories per 1/3 cup. The negatives include a small amount of food based on serving size, zero protein content and the serving is mined with sugar grams.

So we put on our thinking caps and ask ourselves: Is there a healthier option? Because this is a fruit group selection, would be benefit by opting for a fresh piece of fruit rather than dried fruit which contains a substantial amount of sugar? Or do we have a craving that only this food selection will satisfy?

These are the steps towards a healthier body and a leaner body. By simply weighing our food choice options, we can adjust to get the most nutritional values out of the foods and beverages that we put into our daily diet - as well as experience healthy weight loss.

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