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Calculate Calorie Content in Foods
It can be confusing at times when reading labels stating the calorie content of the food. It doesn't always referred to the calorie content of the food when it is prepared or unprepared. For example, meat weighing 300g when raw does not weigh the same amount when cooked since it loses a lot of water weight. Moreover, if it states a portion size, it may be difficult to judge the portion we actually end up consuming.
The trick to estimating the calorie content of various foods is to over-estimate to be on the safe side if you are on a diet and to recognise which foods are calorific.
Instead of avoiding foods that are calorie dense and consuming a lot of food which is "low" in calories, it may be better to look at the portion of the foods you are eating. If you are eating a lot of water biscuits, eventually the calories will add up, but if you are eating a small portion of chocolate cake, then you may consume fewer calories than you think.
Beware of the “I’ll catch up tomorrow” attitude, where you may overindulge one day with the expectation that you will catch up next day. The problem here is when the same belief is repeated more times than not, or even daily for some people!
To get an idea of which foods are calorific, have a habit of reading labels for everything you eat. Just concentrate on calories per 100 grams (3.5 ounces) then you can compare it to similar foods for the same weight. You could also buy a book displaying the calories in common foods.