Namkoong - Everyday Health^TM My Calorie Counter

Track your calories and chart your weight loss Find support and inspiration in our communities Get advice from our team of health experts Stay healthy on-the-go with our mobile apps Follow your health interests with our free newsletters
Feel good. Feel better. EverydayHealth.com delivers
the information, advice, tools,
and support you need to live a
healthier life. Every day.
www.EverydayHealth.com MY calorie
COUNTER Complete nutritional information on more than
8,000 popular brands, fast-food chains,
and restaurant menusJennifer Sucov and
Maureen Namkoong, MS, RD
Special thanks to Sheila Buff, the gang at Sterling Publishing and everyone else who contributed to this project: Lesley Alderman, Jennifer Bayliss, Irene Bayly, Tony Brancato, Shawn Crahan, Adrian Dunn, Richard Egan, Lori Flynn, Alexis Gentle, Sheri Iodice, Laura Klein, Kelly MacDonald, Deborah Meyer, Anne-Marie ONeill, Steven Petrow, Jennifer Perciballi, Beth Piantoni, Darcie Sosa, Nancy Walker, and Karen Widrick STERLING and the Sterling logo are registered trademarks of Sterling Publishing Co., Inc. 10 9 8 7 6 5 4 3 2 1 Published by Sterling Publishing Co., Inc.
387 Park Avenue South, New York, NY 10016
2011 by Everyday Health, Inc. Nutritional data for Common Foods was obtained from the
USDA Nutrient Data Laboratory Cover and interior design by Anna Christian All rights reserved Sterling ISBN 978-1-4027-8619-8
Sterling eBook ISBN: 978-1-4027-9007-2 For information about custom editions, special sales, premium and corporate purchases, please contact Sterling Special Sales Department at 800-805-5489 or specialsales@sterlingpublishing.com.

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Some of the terms included in the book may be trademarks or registered trademarks.

Use of such terms does not imply any association with or endorsement by such trademark owners and no association or endorsement is intended or should be inferred. This books is not authorized by, and neither the Author nor the Publisher is affiliated with the owners of the trademarks referred to in the book. Nutritional data for all food is subject to change. Neither Author nor Publisher makes any guarantees regarding the accuracy of any information provided in this book. Neither Author nor Publisher shall be liable for any effects or harm caused by the usage of information provided in this book. Contents INTRODUCTION CALORIE CHARTS We all wish there was a magic formula for losing weight and keeping it off for good.

But the secret to shedding unwanted pounds the healthy way isnt banishing carbs or eating gallons of cabbage soup. Doctors and nutritionists agree that sustained, healthy weight loss comes down to a pretty basic equation: fewer calories plus more exercise. By eating delicious, nutritious meals and snacks, and keeping track of how many calories you consume and burn every day, you can slim down, gain energy, and stave off a whole host of health problems. Maintaining a healthy diet, however, isnt always easy. Were surrounded by super-size portions of tasty, high-calorie food that has little to no nutritional valueits quick, its cheap, and it tastes good. This is where Everyday Health can help.

We provide the tools and the support you need to stick with your plan. Look for this icon to learn about weight-loss tools on EverydayHealth.com. HERES HOW IT ALL WORKS: Use this book to look up the calories, portion sizes, and nutritional content (fat, sodium, carbohydrates, fiber, and protein) for thousands of foods and restaurant dishes. It contains the most detailed, up-to-date information available, organized in three sections: Common Foods, such as vegetables, fruits, meats, grains, oils Store Brands, covering hundreds of common supermarket brands Restaurant and Fast Food menus, including appetizers, entres, sides, drinks, and desserts To get the most from Everyday Health: My Calorie Counter, start with this introductory section. Youll learn how to set realistic goals and find out why eating certain nutrients is key to successful weight loss. Keep a daily calorie journal to stay on track.

You can keep a notebook or log on to EverydayHealth.com and use the free Food and Fitness Journal. Enter a food youve eaten and the tool will tell you how many calories you consumed, as well as the number you have left for the day to stay within your target. It even factors in calories burned from exercise. Share your progress (and pitfalls). Studies have shown that having a weight-loss buddy to encourage you when you falter, celebrate your weight-loss milestones, or just listen to a list of what you ate that day can help you stick to your goals. Try the free Food and Fitness Journal and find support in the groups on EverydayHealth.com. I knew I was going to need some help to lose weightand I found all the help I could ever want at EverydayHealth.com. I knew I was going to need some help to lose weightand I found all the help I could ever want at EverydayHealth.com.

Ive made friends and met people who under stand the everyday struggle of losing weight, sticking to an eating plan, and finding time to work out with a busy schedule. Ive lost 54 lbs, four sizes, and 30 inches. HEATHER F. Dont be daunted by the number on the scale. Health professionals have found that if youre overweight, losing just five percent of your body weight can boost energy levels, relieve aching knees and hip joints, and improve serious health problems such as high blood pressure and Type 2 diabetes. Just as important is what losing weight can prevent, including: Type 2 diabetes. If youve been diagnosed with pre-diabetes, shedding pounds can keep you from developing the disease. High blood pressure. Losing weight can lower high blood pressurethe culprit behind many strokes and heart attacksand you may undo some damage to your heart and blood vessels while youre at it.

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