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An Easy Guide to 100-Calorie Portions

With all the large servings of food around, it's important to control your portions. Mindless eating can be controlled with little tricks, like not eating out of the container and using smaller plates to make them look fuller.

It's one thing to see what you're eating, but knowing what's in it is important as well. An easy way to keep portions in check is to be able to estimate how many calories are in your meal. Check out a handy guide on what 100 calories of your food looks like after the break.

  • Nuts. Nature's perfect energy boosters are full of healthy fats, which can mean a lot of calories. If you know how many almonds are in 100 calories (about 14) you'll be more apt to under eat.
  • Fruit. Certain fruits can be high in natural sugars, but you'd be surprised at how much fresh fruit you can eat and still stay under your caloric limit. Your morning banana or 25 strawberries will each run you 100 calories.
  • Vegetables. Go ahead, pile on the veggies. Avocados, of course, are not the most calorie-free food, but other vegetables are very low calorie: a whole head of lettuce will only run 106 calories, and you can eat 28 baby carrots without hitting the 100-calorie mark.
  • Whole grains. From 1/4 cup of quinoa to 1/6 cup of buckwheat, knowing what 100 calories of whole grains looks like can keep you from over-serving.
  • Meat. Two-thirds of a skinless chicken breast is about 95 calories, while just two ounces of a T-bone steak or a pork chop are both around 110.
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