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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 November 19, 2019

                                      20 Time Management Tips to Super Boost Your Productivity

                                      20 Time Management Tips to Super Boost Your Productivity

                                      Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

                                      If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

                                      1. Create a Daily Plan

                                      Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

                                      2. Peg a Time Limit to Each Task

                                      Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

                                      3. Use a Calendar

                                      Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

                                      I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

                                      Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

                                      4. Use an Organizer

                                      An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

                                      These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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                                      5. Know Your Deadlines

                                      When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

                                      But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

                                      6. Learn to Say “No”

                                      Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

                                      Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

                                      7. Target to Be Early

                                      When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

                                      For appointments, strive to be early. For your deadlines, submit them earlier than required.

                                      Learn from these tips about how to prepare yourself to be early, instead of just in time.

                                      8. Time Box Your Activities

                                      This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

                                      You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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                                      9. Have a Clock Visibly Placed Before You

                                      Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

                                      10. Set Reminders 15 Minutes Before

                                      Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

                                      You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

                                      11. Focus

                                      Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

                                      Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

                                      Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

                                      12. Block out Distractions

                                      What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

                                      I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

                                      When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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                                      Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

                                      13. Track Your Time Spent

                                      When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

                                      You can find more time tracking apps here and pick one that works for you.

                                      14. Don’t Fuss About Unimportant Details

                                      You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

                                      Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

                                      15. Prioritize

                                      Since you can’t do everything, learn to prioritize the important and let go of the rest.

                                      Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

                                      16. Delegate

                                      If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

                                      When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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                                      17. Batch Similar Tasks Together

                                      For related work, batch them together.

                                      For example, my work can be categorized into these core groups:

                                      1. writing (articles, my upcoming book)
                                      2. coaching
                                      3. workshop development
                                      4. business development
                                      5. administrative

                                      I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

                                      18. Eliminate Your Time Wasters

                                      What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

                                      One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

                                      While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

                                      19. Cut off When You Need To

                                      The number one reason why things overrun is because you don’t cut off when you have to.

                                      Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

                                      20. Leave Buffer Time In-Between

                                      Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

                                      More Time Management Techniques

                                      Featured photo credit: Unsplash via unsplash.com

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