Make Calories Count
Making Olive Your Food Count
Instead of Counting Calories, Let's Make Calories Count
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Flash: Not all calories are created equal!
The food we eat provides us with calories in the form
of carbohydrates, proteins and fats. While it is health-helpful
for us to eat a healthy mix of these types of calories, it
is important that we understand what selections will maximize
our nutrient intake.
To get the most out of our food, we need to eat foods that
are nutrient dense. Nutrient dense foods contain quality calories,
which provide the nutrients our bodies need versus empty calories,
which provide little or no nutrients. Foods that are more
wholesome and natural, such as fruits, vegetables, whole grains,
beans and legumes, as well as lean meats, will provide the
most nutrients in relation to their total amount of calories.
How Many Calories Can You Fit Into One Olive?
Not as many as you think! We'd like to let you in on a
secret. Olives are a great choice for a low-calorie snack
or recipe ingredient. They add flavor and variety with only
seven calories per extra large olive (21 calories per serving).
Recent research reveals that many consumers think black ripe
olives have more than twice the number of calories than they
actually have. They're wrong.
How California Ripe Olives Stack Up to the Snack
Competition
|
| California Ripe Olives |
4 Large (15 grams) |
25 calories, 2.5 gms fat |
| Cheddar Cheese |
1 ounce |
115 calories, 9 gms fat |
| Crackers: Party Mix |
1/2 cup |
300 calories, 22 gms fat |
| Low-Fat Yogurt |
6 ounces |
200 calories, 3 gms fat |
| Mixed Nuts |
1/2 cup |
400 calories, 35 gms fat |
| Large Apple |
1 |
120 calories, 0 gms fat |
| Air-Popped Popcorn |
2 cups |
60 calories, 0 gms fat |
| Tortilla Chips |
20 chips |
180 calories, 10 gms fat |
|
