100 Calories

A Simple 100 Calories a Day…

The bottom line is that to lose weight, it’s important to reduce calories and increase physical activity. The reality is that a simple 100 calories a day can make the difference in weight gain or loss.

• Eating 100 more food calories a day than you burn will lead to a weight gain of approximately 10 pounds in a year.

• Eating 100 fewer food calories a day than you burn will lead to a weight loss of approximately 10 pounds in a year.

When it comes to supersizing, it’s easy to consume an extra 100 calories a day!

Examples of 100 Calories

• 2 tablespoons maple syrup

• 1 tablespoon butter margarine, or oil

• 2 tablespoons jelly or jam

• 10 large jelly beans (1 ounce)

• ⅔can of a regular soft drink or beer

• 10 baked tortilla chips with 1/3 cup salsa

• 6 ounces tomato juice, 3/4 ounce light cheese, 6 mini wheat crackers

• 1 apple with 1 ounce low-fat cheese

• 3 cups popped low-fat popcorn

Simple Changes That Result in 100 Fewer Calories

• Tuna packed in water instead of oil

• One cup of whole grain cereal instead of two cups

• Tomato slices, lettuce, and mustard on a sandwich instead of mayonnaise

• Two cups of skim milk per day instead of two cups of whole milk

• A cup of low–fat, sugar free yogurt, instead of a doughnut

• A cup of water flavored with a lemon instead of a soft drink