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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 March 13, 2019

                                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                                      Have you gotten into a rut before? Or are you in a rut right now?

                                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                                      1. Work on the small tasks.

                                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                                      2. Take a break from your work desk.

                                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                                      3. Upgrade yourself

                                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                                      4. Talk to a friend.

                                      Talk to someone and get your mind off work for a while.

                                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                                      5. Forget about trying to be perfect.

                                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                                      6. Paint a vision to work towards.

                                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                                      7. Read a book (or blog).

                                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                                      Check out the best selling books; those are generally packed with great wisdom.

                                      8. Have a quick nap.

                                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                                      9. Remember why you are doing this.

                                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                                      10. Find some competition.

                                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                                      11. Go exercise.

                                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                                      12. Take a good break.

                                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                                      More Resources About Getting out of a Rut

                                      Featured photo credit: Joshua Earle via unsplash.com

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