This week I want to show how just making a few simple changes to the different cuts and brands of foods can make a huge difference to the amount of calories consumed in one day! I find most people tend to consume good types of foods. So today I want to show you what food really looks like to ensure you are eating the right food at the right time.
By making a few simple changes of the different types of brands, cuts of meat and types of cheese, your total calorie intake could be completely different. Option A provides an extra 415 calories than Option B. The portion sizes have not changed, only the cuts and brands. That is an enormous amount of calories this person will save!!
|Option A||Option B|
|Breakfast||2 eggs and 2 toast||2 eggs and 2 toast|
|Morning Tea||100g of gippsland yoghurt with some fruit||100g of chobani yoghurt with fruit|
|Lunch||100g Lamb and salad wrap||100g Chicken breast and salad wrap|
|Afternoon Tea||4 Corn thins and 40g full fat cheddar cheese||4 Corn thins and 40g of low fat cottage cheese|
|Dinner||100g of Chicken thigh and vegies||100g Pork fillet and vegies|
So lets break this down.
From below you can see that different cuts of meat can vary in calories and protein significantly. What I look for in meat cuts is a high protein content, a low calorie and fat content. Blade, porterhouse and sirloin steaks, chicken breast, and pork steak/fillet provide the perfect amount of protein for a low calorie and fat content.
|Cut of meat||Cal||Protein||Fat (g)|
|Rump, Round, topside||200||35||7|
Yoghurts can vary also dramatically depending upon the brand bought. What I look for is again a low calorie and fat content (<3g) and also a high protein content ~10g per 100g. Carbs content I look for less than 10 per 100g. If the protein content is not high enough but the other work within range – add in a small serve of protein powder.
|Per 100g||Cal||Protein||Fat (g)||Carbs|
|Chobani plain no fat||60||10||0||4|
|Jalna low fat||100||6||3||8|
|Ski – most flavoured yoghurts||122||6||2||18|
|Jalna Full fat||128||4||10||6|
The following information is based off 40g of cheese. Again, what I am looking for is a high protein content and low fat content. Low fat cottage cheese, cheddar, and ricotta cheese are the best type to consume. If you enjoy cottage or ricotta cheese, go for 100g of the low fat variety. Or enjoy 40-50g of reduced fat cheddar cheese.
|Cheese, Ricotta reduced fat (5%)||44||5||2|
|Low fat cottage cheese||47||6||2|
|Cheese, Cheddar, reduced <10% fat||75||10||3|
|Cheese, romano style||149||13||11|
|Cheese, Cheddar (mild, tasty and Vintage)||164||10||14|