Nutrition Basics: Serving Sizes / Calories

Important step in meal prepping is making sure you're actually eating enough!

I felt this topic was very important because It could very well be the secret to understanding why you can't lose weight. The answer is in your hand... literally.

Nutrition Labels are one of the major factors in assisting you with weight loss. 

We are going to start with a general breakdown.


Got that? No? Everything between the bold black lines equal one serving based on a  2,000 calorie diet.

Serving Sizes:

If something says 250 calories per serving with 4 servings... that's 4x250... 1000 calories. If you only need to take in 1500 to hit your goal and you just ate the entire bag, box, whatever.. you're done for the day. Hang it up. You're screwed lol. You've almost finished your calorie intake for the day.

Which leads me to helping you understand calories.

One pound of body weight equals 3,500 calories. So In order to drop 1 pound, you have to burn at least 3,500 calories. 

That's when counting/ tracking calories comes in. 

Something to consider would be to eat smaller meals with calorie dense items. DON'T SKIP MEALS or you will slow your metabolism down. Drinking water also aids in helping with calories. 

Here's some info I found from some general research: (the sub post are my personal feelings)

Five ways to trim 100 calories from food:

Swap a 12-ounce regular soft drink for a diet soft drink or water.

​Just drink water. Trust me the sugar in the soft drinks won't help.

Drink 2 cups of fat-free milk instead of 2 cups of whole milk.

​ If you're vegan or plant based... or have a milk allergy, Almond Milk is fine.

Use 1 teaspoon of mustard or ketchup or 1 tablespoon of fat-free mayonnaise in place of 1 tablespoon of regular mayonnaise.


Split a small order of french fries with a friend.

​That's impossible, who shares fries. 

Slice a typical piece of pie or cake about one-third smaller.

​Or just replace it with fruit !

Five ways to burn 100 calories through physical activity:*

Pedal an exercise bike for 13 minutes.

​add resistance for more burn

Practice some fast dance steps for 16 minutes.


Work in the garden for 18 minutes.

​Run and catch the train in New York

Walk briskly for 23 minutes (3.5 mph).

​see above

Clean the house for 25 minutes. 

​with no air on

If you increase your cardio or training and monitor those calories burned, you can still enjoy some meals, but you still have to be conscious of the fat, protein and  carb intake. 

We will talk more about that this week!