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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 July 10, 2020

                                      How to Take Control of Your Life with Better Boundaries

                                      How to Take Control of Your Life with Better Boundaries

                                      We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                                      We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                                      So, how to take control of your life and stop being pushed around?

                                      Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                                      What Boundaries Are (And What They’re Not)

                                      Boundaries are limits

                                      —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                                      Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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                                      Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                                      Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                                      Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                                      How to Establish Boundaries and Take Control of Your Life

                                      Here are some ways that you can establish boundaries and take control of your life.

                                      1. Self-Awareness Comes First

                                      Before you can establish boundaries with others, you first need to understand what your needs are.

                                      You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                                      To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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                                      You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                                      • Where do you need to establish better boundaries?
                                      • When do you feel disrespected?
                                      • When do you feel violated, frustrated, or angered by the behavior of others?
                                      • In what situations do you feel you are being mistreated or taken advantage of?
                                      • When do you want to be alone?
                                      • How much space do you need?

                                      You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                                      2. Clear Communication Is Essential

                                      Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                                      Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                                      3. Be Specific but Don’t Blame

                                      Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                                      That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                                      Sample language:

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                                      • “You may not…yell or raise your voice to me…”
                                      • “I need…to be treated with respect…”
                                      • “It’s not okay when…you take things from my desk without asking…”
                                      • “I won’t…do your work…cover for you anymore…”
                                      • “It’s not acceptable when…you ridicule or insult me…”
                                      • “I am uncomfortable when…you use offensive language”
                                      • “I will no longer be able to…lend you money…”

                                      Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                                      4. Consequences Are Often Necessary

                                      Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                                      Follow through. People won’t respect your boundaries if you don’t enforce them.

                                      Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                                      We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                                      It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                                      It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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                                      Final Thoughts

                                      Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                                      Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                                      Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                                      The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                                      Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                                      Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                                      They will simply become a natural extension of your self-respect.

                                      Featured photo credit: Thomas Kelley via unsplash.com

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