Do you count the calories you consume all day? Do you follow a specific type of diet? Whether your goal is to lose weight or simply stay healthy, eating a balanced diet is always the key. Itโs easier said than done, though.
Following diet meal plans can feel very restrictive for people. This may lead to overeating because the longer you restrict yourself from the delicious food you crave, the more youโll want and consume them come your โcheat day.โ
There are a lot of myths about the food we eat. Itโs often confusing to find which is healthier, which has less sugar, fat, or carbs. You take whatever advice without considering what your body needs and wants.
Luckily, many have stepped up on social media and created simple food charts that will bust these myths. It can be your guide towards your diet goals. Here are 50 of the most useful myth-busting food charts that may re-shape your perspective on food.
1. The biggest problem.
No matter what currency it is, low-quality food is more affordable and accessible. It seems like good food is only available to those who can afford it.
2. Stay fuller longer.
If we only base foods on their calories, weโll never lose weight. This food chart shows us that some food may slightly have more calories, but it keeps you fuller longer. Hence, making you feel satiated and stay away from food until your next meal.
3. Did you say pizza?
If you canโt say no to pizza, then say yes to these alternatives! They still taste like pizza with most of the ingredients there, but with healthier alternatives and removals.
4. A visual to compare.
We keep counting calories, but the reality is we can consume the same amount of calories from different quantities (and quality) of food.
5. If you often dine in the pubโฆ
โฆthis is how many calories youโll most likely consume. Thatโs equivalent to a full dayโs meal!
6. Calories vs Nutrients
The difference between processed food and whole foods is what theyโre full of. One is full of calories; the other is full of nutrients. Three guesses which!
7. Better food choices.
Our food choices can spell a huge difference in our diet and overall health. The delicious foods we love may be high in quality content and is easy to overconsume.
8. Keeping your diet healthy.
As much as you want to lose weight, always remember that it is not healthy to eliminate foods that give you more nutrients. Donโt starve yourself. You can enjoy good food even when youโre on a diet.
9. We diet differently.
You probably heard some advice that says eat three big meals; others say eat sporadically in a day. But the truth is we diet differently. Our body consumes and breaks down food in different paces.
10. Know your chicken parts.
Chicken parts have different calorie content depending on the partโs protein and fat percentages. Knowing which part has more calories will allow you to use the appropriate cut for every dish youโll prepare.
11. Hungry after a night out?
After a night out and consuming a lot of alcohol, youโll feel both tired and hungry. This chart suggests you should sleep it out rather than grabbing a snack. (Also, donโt forget to drink water before you sleep.)
12. Vitamin C anyone?
Oranges and other citrus fruits are the most popular sources of Vitamin C. But did you know that some other fruits and vegetables have MORE Vitamin C?
13. Simple portion cuts can go a long way.
Cutting tiny portions from your usual food can work wonders in your diet. You can also look for alternatives with less calorie content, but that doesnโt deprive you of yummy things.
14. No. Cereal is not equal to dieting.
Others might think that eating cereal and drinking a glass of orange juice is what dieting is. In reality, it has more calories than eating a proper breakfast with more nutrients.
15. Halt that morning coffee run.
We all love coffee in the morning, but what we donโt know about our morning coffee runs is that they contain many calories. Sometimes, theyโre equivalent to your entire dayโs meals!
16. Swap your way to health.
Swapping some ingredients when applicable is a step to a healthier you. These swaps are primarily incredible for baking.
17. Eat it fresh.
There are lots of dried fruits in groceries and health shops, but they are not as healthy as fresh ones. Always go for fresh fruitsโless sugar and fewer calories for the same weight.
18. Go for more nutrients.
This food chart tells us that between these two drinks, cola has fewer calories and sugar. However, itโs not always about the calorie content. Always go for the one with more nutrients.
19. You be the judge.
No matter what you eat, people will always judge you. Either youโre eating too much or too little. But the important thing is you eat nutrition-dense foods in the right portions without depriving yourself of flavor. You judge what you eat, not them.
20. How do you like your potato?
Itโs not just about which potato youโre cooking. Itโs also about HOW you cook them that matters.
21. A healthier pancake.
Who doesnโt love pancakes? But sometimes it makes you feel guilty when you eat one. Donโt worry. You can always make a healthier alternative.
22. Treat yourself right.
You can treat yourself from time to time, but itโs great if you treat yourself right. And by that, we mean choosing which is the right treat for you by knowing its calorie content.
23. โInvisibleโ calories.
If youโre wondering why youโre not losing weight, this may be the answer. There are โinvisibleโ calories that you either forgot or were not able to track.
24. Nut all are equal.
Different peanut butters, different nutritional content. But hey! We bet they all taste the same.
25. Do you have night cravings?
Chances are youโre going to go hungry at night, especially when you stay up late. Go for something thatโs more filling but with fewer calories. Tea and water are your best options. Or you could just go to bed.
26. Just take the whole.
Thereโs often a debate between eating just the egg whites or eating it whole. While the whites are already a good source of protein with fewer calories, it doesnโt have as many nutrients as a whole egg.
27. Best of both worlds.
When youโre too focused in cutting back calories, you might not enjoy the food that you have and resent your diet. Chances are, youโll throw away all that because you miss the food you love. The key to your diet is balancing both.
28. Watch your weekend diet!
If youโre following the premise of a โcheat dayโ over the weekend, chances are youโre going to overeat and overconsume calories. The concept of a cheat day is to enjoy the foods you love but not in large portions.
29. Which has more protein?
Are you into protein bars? If yes, drop that now. There are better and more satiating sources of protein out there than those bars.
30. Enjoy a drink or two.
Your diet should not restrict you from enjoying something you love, like alcohol. Have a drink over the weekend โ and make it two if there are fewer calories in them.
31. Want some snack?
Who says snacks make you fat? There are healthier snacks that you can enjoy.
32. The healthy sugars.
Fruits have sugar, too. Some have less while some have more. And while people constantly demonize sugars, at least these sources are healthy.
33. Swaps for your next night out.
Not all drinks are made equal. Make wise choices when it comes to your drink and knows which cocktail mix has more calories.
34. Keeping it balanced.
Itโs never a good idea to completely deprive yourself of other nutrients such as carbohydrates and fat. Our body needs them, too. The key is keeping the percentages balanced with all other macronutrients.
35. Donโt forget your fiber!
You might be too focused on calories and fat sometimes that you forgot to include fiber-rich food in your diet. It may not be a nutrient, but it helps you feel full longer.
36. Meat your needs.
Meat is an essential part of your diet since itโs a good source of protein. But which meat do you need? Knowing the calorie content of each can be very helpful in picking the right meat for the right meal.
37. Itโs not โjustโ coffee.
Sometimes, we just shrug coffeeโs calorie content because itโs just coffee anyway. Guess what? It isnโt โjustโ coffee. Depending on which coffee you drink, youโre consuming more calories than you think.
38. Re-think that take out meal.
Your fast-food takeout meal may be very satisfying, but it can only satiate you for a couple of hours. With the same amount of calories in just one meal, you can already feed yourself for the entire day while making sure you feel full most of the time.
39. Sweet vs white.
Thereโs always a debate about which is the healthier potato. Hereโs the answer, ladies and gentlemen.
40. Snack time!
What do you often snack on while working? This food chart will help you see which snack is the healthier choice. Better make that swap for your next snack time.
41. Is it worth it?
Is it worth it to track even the tiniest things like condiments? Yes, it is. The calorie content of even the smallest serving might surprise you.
42. Letโs break it down.
Yes, you got a โhealthyโ drink. But if we break it down to its most essential ingredients โ for this case, water, kiwi, and strawberry โ youโll find how your drink is not so healthy after all.
43. Make the cut.
See how making portion cuts can decrease your calorie intake? You still eat the same food, but with just the right amount and fewer calories.
44. Take these bread.
Bread is life. They just go with anything โ from breakfast to snack to dinner. This food chart shows you how many calories each bread has.
45. For the love of toast.
Toast is one of the go-to breakfasts for everyone. And if you want more ways to enjoy it, here are a few options you might want to try.
46. Donโt shop when youโre hungry.
Hereโs a rule to follow: donโt shop when youโre hungry. Chances are your stomach will send signals to your brain of wanting almost every food item you see. Fill your belly first before you fill your shopping cart.
47. Homemade is the best.
This is true, not just for pizzas. Homemade alternatives to whatever food you buy or order outside are still the best. Itโs healthier and safer, too.
48. Your icy sweet fix.
We all crave some icy, sweet fix, especially during the summer. Trade your ice cream bar with a healthy fruit popsicle. Itโs icy. Itโs sweet. But itโs way healthier!
49. Why diets โdonโt workโ.
Hereโs the thing about most diets and why they โdonโt workโ โ theyโre very restrictive. It makes it unsustainable, and youโll end up giving up on it. Go for something more inclusive to still enjoy the food you love but trimming down portions and calories.
50. The good and the bad.
You might follow some fad diets showing you what a โgoodโ breakfast is. Chances are they may have more calorie and sugar content than a breakfast with protein and vegetables.
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