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What 500 Calories Really Looks Like in Different Foods

What 500 Calories Really Looks Like in Different Foods

Food is at once the most amazing and annoying part of our lives. We have to eat in order to live, and there are so many delicious flavors to enjoy in the world. The problem is that everything we eat has a cost attached to it; not just a monetary cost (although that’s annoying as well), but rather the calorie count of the food we eat that really gets us—especially in the USA.

Making dietary decisions is difficult, but we’re not walking into it blindly. There are guidelines available: the average person (depending on height, weight, age, and level of physical activity) requires between 2000 and 3000 calories. That sounds like a lot, but it’s pretty easy to go over that in a day. Here are some foods that are ~500 calories to assist you in deciding what to eat.

Arby’s Beef ‘n Cheddar Classic w/ 1 tbsp. of Horsey sauce

beef n cheddar

    Arby’s classic sized Beef ‘n Cheddar isn’t quite 500 calories, but once you add just 1 tbsp of Horsey sauce (less than 1 packet), it hits pretty quickly. A small order of curly fries adds another 331 calories to your meal.

    Plain Bagel w/ Plain Cream Cheese

    bagel and cream cheese

      Bagels vary in size, but a plain bagel with one 3-oz packet of plain cream cheese will take you around 500-550 calories. If you use another packet of cream cheese (because let’s face it, one is only enough for half a bagel), you’re adding another 291 calories.

      Large Belgian Waffle w/ 1.5 tbsp. Maple syrup

      belgian waffle

        Maple syrup

          Just a Belgian Waffle and a slight drizzle of syrup is enough to hit 500 calories for breakfast. See below for more details on the calorie count of butter

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          Dunkin Donuts Medium Frozen Mint Chocolate Chip Coffee Coolatta with Skim Milk

          Frozen Coffee Coolatta

            Change to a medium or use 2% (or cream) instead of skim, and you’re adding 200-500 extra calories to this drink.

            McDonalds Big Mac

            big mac

              The Big Mac is actually 550 calories, but if you leave a bite or two, you’ll be able to slide under the bar.

              Bacon (~ 4 slices)

              Bacon

                It only takes 4 slices of bacon to hit 500 calories. Add this to your Belgian waffle & DD Coolatta, and you can easily consume your daily caloric allowance.

                Starbucks Venti Caramel Frappuccino w/ 2% milk & whipped cream

                Caramel Frappuccino

                  Starbucks may be overly sugary, but they run their business with a high level of morals, providing benefits to part-time workers and often overpaying for their coffee beans. If you’re feeling guilty about that DD Coolatta, this is a larger drink for the same 500 calories.

                  Subway 6-inch Black Forest Ham on Wheat Bread w/ Oil & Vinegar (no cheese or toppings)

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                  Subway Ham

                    Subway advertises themselves as being healthy, but the calories get you where you wouldn’t think. All it takes to hit 500 calories on a 6-inch ham on wheat, all you need to add is oil and vinegar.

                    Cheddar Cheese (4.5 oz)

                    Cheddar Cheese

                      Whether it’s a salad or a burger, it only takes 4.5 oz of cheese to add 500 calories to your diet.

                      Snickers Regular Size (2)

                      Snickers

                        Candy is bad for you, but it’s not entirely because of calories. 2 bars will get you to 500 calories.

                        Skittles Regular Size (2)

                        Skittles

                          The rainbow tastes like just under 500 calories by the time you’re finished polishing off 2 standard sized bags of this sweet treat.

                          Raw Golden Delicious Apple (5)

                          Raw Golden Delicious Apple

                            A golden delicious apple is 100 calories. Five apples a day keeps the craving for Snickers and Skittles away.

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                            Jamba Juice Aloha Pineapple Original Size

                            Jamba Juice Aloha Pineapple Original Size

                              It’s not just coffee drinks: smoothies have calories too. Adding a boost or upping the size at Jamba Juice adds 100+ calories.

                              Eggs

                              eggs

                                It takes over half a dozen eggs to get to 500 calories. Cut it down to 2 eggs, and add small amounts of bacon & cheese for a well-rounded 500 calorie breakfast.

                                Steak

                                steak

                                  A 9-oz lean steak gets you just under 500 calories, but the seasonings you use can quickly raise that. Get a fattier steak, and the calories go up accordingly.

                                  Chili’s Baby back Ribs Half rack

                                  Chilis Baby back Ribs Half rack

                                    At 480 calories, Chili’s famous half rack of baby back ribs leaves you room for an iced tea or a couple French fries.

                                    Banana (105 calories)

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                                    banana

                                      If you eat 5 bananas, you’ll have consumed the caloric equivalent of a Big Mac.

                                      If you want to add more flavor to your food, here’s the calorie count of different condiments to get you started:

                                      Condiments:

                                      Ranch Dressing (80 calories per tbsp.)

                                      Butter (102 calories per tbsp.)

                                      Ketchup (19 calories per tbsp.)

                                      Mustard (3 calories per tbsp.)

                                      Hot Sauce (0 calories)

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                                      Last Updated on May 22, 2019

                                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                                      There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                                      One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                                      In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                                      Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                                      1. Cat Camel Stretch

                                      Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                                      Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                                      Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                                      Here’s a video to guide you through:

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                                      2. Go for a Walk or a Run

                                      This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                                      Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                                      The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                                      Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                                      Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                                      3. Jumping Jacks

                                      Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                                      Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                                      4. Abductor Side Lifts

                                      Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                                      Do about 10 to 15 raises for each side like this:

                                      5. Balancing Table Pose

                                      This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                                      Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                                      ablab

                                        6. Leg Squats

                                        Not just legs are involved but also hips and knees.

                                        Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                                        The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                                        7. Push Ups

                                        You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                                        An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                                        Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                                        This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                                        8. Bicycle Crunches

                                        There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                                        Watch the video to see how this is done correctly:

                                        9. Lunges

                                        Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                                        Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                                        This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                                        10. Bicep Curls

                                        You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                                        Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                                        Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                                        Here’re some important notes before you start doing this exercise:

                                        Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                                        These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                                        You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                                        Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                                        More Articles About Exercises for Beginners

                                        Featured photo credit: Unsplash via unsplash.com

                                        Reference

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