Tag Archives: fiber

It’s Not Just the Calories


This post is sort of a prelude to my next few posts, because I think it’s important for all of you to know about other things involving food besides calories. So many of us obsess over counting calories, but calories are nothing if you don’t take other factors into consideration, like fat, protein, carbs, and fiber. I’m going to briefly go through each of these in case you don’t understand. Before I do, you should know that 300 calories of pizza and 300 calories of vegetables are not the same. I hope you know this. I really do.

Anyway, when it comes to fat, how much is too much? Is there a such thing as not enough? (Yes). Your fat intake should consist of about 30-35% of your total intake. So if you have 1500 calories a day, 30% of that should be fat. Stay away from saturated and trans fat too. Read the labels. It’s okay to have a little saturated fat, but be careful. Unsaturated fats are often good for you, which are in fish, seafood, nuts, avocado, etc. These are monounsaturated fats, and they have tons of other benefits, from protein to boosting your mood. They also include omega-3 fatty acids. But, I’m not trying to get too complicated here. Just pay attention to the fat content as much as you do the calorie content.

We hear every day that carbs are bad, but it depends on what kinds of carbs you consume. For instance, white bread is a simple carb, which ends up pretty much turning to sugar. Apples, on the other hand are complex carbs, contain fiber, and keep you full longer. When choosing foods with carbs, make sure there is fiber as well. Some foods besides apples include whole grain/wheat bread, many vegetables, fruits, and beans. Fiber is key to proper digestion, and like I said, keeping you full longer. Women should have 20-25 grams a day.

In general, your recommended carbs can be calculated like this: Daily Calories divided by 2. (For me, that’s 1200 divided by 2, so 600). Then divide that number by 4. (600/4=150). I usually try to stay around 100 grams of carbs though, since I’m still trying to lose weight.

Now I’ll go over protein. Depending on what sites you read, they will all tell you different amounts for how much protein you should have. In general, about 15-20% of your calories should come from protein. The process is sort of confusing and I’m terrible at explaining math, so try this link to figure out how much protein you need. It shows you how it depends on your activity level as well, since protein plays a role in muscle growth.

This post is a little long and complicated, but the main point I’m trying to make is that counting calories alone won’t get the job done. You need to pay attention to other things as well. Otherwise, you’ll be a lost cause. Don’t be stupid when it comes to what you put in your body.  For my next few blog posts, I will focus each post entirely on one aspect of nutrition, including carbs, fat, protein, sugar, and fiber. I will go into more detail of each during the next week or so, so stay posted. 🙂

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100 Calorie Miracles


One food I don’t think I could ever give up is bread, but since its high in carbs and certain kinds don’t deliver much nutritional value, I had to find an alternative. There is no option to give up bread entirely. I love it way too much, and I don’t know what I would do without a turkey sandwich at least…90 times a week (I’m kidding, sort of).

My life changed when I discovered Arnold Select Sandwich Thins, because each bun is only 100 calories. That’s a drastic decrease in calories compared to other types of bread, which can be almost 100 calories per slice. These 100 calorie buns taste amazing too. I don’t know what it is about them, but they are totally a legitimate substitute for regular bread.
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And, there are a variety of kinds, such as whole wheat, whole grain white, multi-grain, and seedless rye. I’m on their site now, and they even have mini rolls at 50 calories each, and Whole Wheat Fill ‘Em rolls that are perfect for subs. I don’t know about any of you, but this makes me really really happy.

The rolls are also only one gram of fat and contain 5 grams of fiber. We need fiber. It keeps us full longer and speeds up our metabolism. White bread doesn’t contain fiber, and although regular whole wheat and multi-grain do, they obviously have more calories. Oh, and the sandwich thins have less carbs. One slice of regular wheat bread has about 18-22 grams of carbs, while this entire 100 calorie bun only has 22. So it’s basically half the amount of carbs. This is a miracle.

As I sit here and write about how much I love food, I should also mention that these buns don’t get as soggy as regular bread, and they toast well. I’m in love with them. And I’m out, so I definitely need to go shopping today and get more. There’s nothing like some mustard and turkey on these buns. Or, for breakfast, you can put egg whites on them. It’s pretty much perfect. You can also use them for turkey and veggie burgers. The possibilities are endless.
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These also come in other brands. I just recently saw them from Pepperidge Farm, and also in the store brand form. So far, I’ve only tried Arnold. And I have to say they’re the best, because they were the first to come up with the idea, I think. I’m not being paid or anything to advertise for them. I just really love them.

Also, since I’m terrible at preparing food, I would recommend going to the Arnold Site. They have tons of other recipe ideas.
I will be hopefully posting more today, so stay tuned.

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