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CalorieKing App Ranked #2 Globally in Recent Study

The best apps for weight loss have been ranked by experts from the University of Sydney’s Charles Perkins Centre in a world-first study of their accuracy and scientific basis, and CalorieKing’s Control My Weight app came in #2.

After examining 800 apps for the study, researchers selected 28 that were weight management-specific and allowed for logging food intake. Read More »

8 Sound Sleep Suggestions – A Holistic Approach

How you sleep at night has a lot to do with what you do during the day. What you eat, think about and how you move can make or break your slumber success. Here are proven ways to help you catch quality Z’s.

  1. Mentally chill
    We work stressful jobs, get stuck in traffic, have a million things on the to-do list; no wonder our minds race when we lay down our weary heads. To make sure your mind is relaxed and ready by the time you hit the hay, take some time to unwind. Relaxation is more than just the absence of activity, so make sure to turn off all distractions and just focus on nice, slow breathing. Just let thoughts pop into your head and watch them go, like clouds drifting away. Whether you call it meditation, yoga or quiet time; make time for it.
  2. Relaxing routine
    Your body loves regularity. Going to bed and waking up at the same time each day is crucial to quality sleep.
  3. Bedtime: pick a time when you normally feel tired, to prevent lying awake. If you want to change your bedtime, do so by small increments, such 15 minutes earlier or later each day.

    Wake up-time: if you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to go to bed earlier.

    Try not to break this routine, even on the weekend when it may be tempting to stay up late and sleep in.

  4. Serene Cuisine
    Certain foods give you a lift, others can make you drowsy. Preparing for a great sleep means eating ‘relaxing’ foods after dark. Foods that contain tryptophan, magnesium, calcium, vitamins B3 & B6, carbs or protein can make you sleepier than Snow White.Avoid fatty foods close to bedtime; they are slow and difficult to digest. Of course, it’s important not to overeat, especially if you’re prone to attacks of indigestion.

    These dinner & snack ideas contain the right ingredients to help you drift off to dreamland.

  5. Meal Ideas:
    Roasted Garlic Chicken Avocado Pasta
    Turkey Focaccia Sandwich with Basil Salsa
    BBQ Pork Wrap
    Tuna-Mayo Wrap
    Salmon Broccoli Delight
    Snack Ideas:
    Mixed nuts, one handful
    Yogurt with honey & seeds
    Glass of warm milk
  6. Avoid stimulants
    Caffeine, alcohol and tobacco are stimulants, so it makes sense that you should stay away from them close to bedtime.

    Caffeine: Some people even feel the effects of caffeine for up to twelve hours! If you have trouble sleeping, try avoiding caffeine after lunch.

    Alcohol: Many people believe a nightcap helps them sleep, but research has shown that although alcohol might help you fall asleep, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol before bed.

    Smoking: There are many reasons for giving up smoking, and better sleep might be one of them. Nicotine is a stimulant and disrupts sleep. Smokers go through nicotine withdrawal at night, making it hard to sleep.

  7. Light exposure
    Since pre-historic times, we have risen and gone to rest with the sun. And although our daily lives may have changed since those good ol’ days, our bodies haven’t. Melatonin is a hormone controlled by light exposure. Your brain should secrete more of it after sundown and less during the day. Long days in the office, away from natural light disrupt your sleep-wake cycle. You can restore it with natural exposure to light. That means;

    - Getting enough sunlight during the day
    Here are some helpful hints;
    * Go for a walk before work or during lunch
    * Remove your sunglasses and let the sun shine in!
    * Let as much sunlight into the office as possible.

    - Dimming the lights when the sun goes down
    You’ll trick your brain into thinking the sun is setting, which -to your brain- equals sleepy time. If you don’t have a dimmer, switch your bright lightbulbs to low-wattage, preferably with a yellow or orange tinge.

    - No screentime before bedtime
    No matter how relaxing it may feel to watch TV or check Facebook before bed, the blue light from the screen might keep you awake. When you look at a bright screen, your brain thinks it’s the sun and that it’s daytime. But… you probably shouldn’t be looking at the ‘sun’ at 10pm. So set a cut-off time; turn off computers, tv and phone at least one hour before bedtime.

    - Block the night light
    A dark environment boosts melatonin production, prepping you for sleep. Light affects your brain even through your closed eyelids. If you can’t black out your bedroom with curtains and blinds, try wearing an eye mask to block out the light.

  8. Exercise earlier in the day
    Exercise is a natural sedative, but exercising too close to bedtime might give you trouble dozing off at night. Exercising stimulates your body and raises your temperature. Just before you fall asleep, your core body temperature begins to decrease. If your body is too warm, it can hinder sleep. Try exercising earlier in the day and doing no more than light stretches or yoga before bed.
  9. Set up your ideal sleep environment
    Besides dark, your bedroom should also be a place that tells your brain it’s time to unwind. How to make your bedroom more sleep-friendly;

    Try to eliminate the possibility of getting roused by traffic noise and barking dogs. If you can’t or if you like sound to fall asleep by, you can;
    * turn on a fan.
    * play relaxing sounds, like rain-, ocean- or bird sounds.
    * turn on the radio, but keep it between stations. Talking or music might engage you and keep you awake.

    Keep it cool
    A cool bedroom helps you doze off. The ideal temperature is considered to be around 65oF (18oC).

    Comfy & cozy
    Invest in a comfortable bed. A supportive mattress and pillow can mean the difference between waking up refreshed and waking up with a sore back or neck. Do some research to find out what type of mattress suits you. Check out this Consumer Reports Mattress Buying Guide.

    Your bedroom is your most personal space in the house. It’s easy to find yourself in the middle of a vortex of shoes, clothes, photos, gadgets and books. Too much chaos around you won’t help you relax. Set up sufficient storage space and take a few minutes to tidy up every day.

    Use it for its intended purpose
    Your bedroom has only two purposes; sleeping and intimacy. All other activities, including watching TV, should be done in other rooms. By doing this, you’ll help your brain associate the bedroom with sleep.

    Use the right colors
    Certain colors are known to excite, while others relax. According to British research, people with blue rooms got the best night’s sleep, while people with caramel colored rooms got more sex! So… what colors will you chose for your next bedroom reno? ;)

  10. Can’t sleep? Get up!
    If you can’t sleep and feel yourself getting frustrated, get up. Don’t toss and turn for more than fifteen minutes, the anxiety it causes won’t help you relax. Do something relaxing, like reading a book. Remember; no screens, so TV and computers are off the table. Don’t go back to bed until you feel sleepy again.

If your new sleep routine still doesn’t give you refreshing Z’s after a few weeks, it might be time to visit your health care provider. There might be an underlying medical issue that requires attention.

Easter Foods & Candy Calorie Counts

Are you hopping with excitement for Easter? It’s a wonderful opportunity to celebrate seasonal produce. You can choose to make your Easter brunch a healthy feast or a complete calorie overload.

Before you start shopping for Easter weekend, arm yourself with food knowledge from the Calorie King! We have compiled the calorie, carb & fat counts for a long list of brunch classics and sweet treats. As you can see, choosing your foods wisely and controlling your portions can make an enormous difference at the end of the day!

Have an ‘egg-cellent’ Easter!

Easter Foods Calorie Counts

Brunch, savory

Fat (g)
Carbs (g)
White bread, regular slice (1 oz) 75 1 14
Wheat bread, regular slice (1 oz) 80 1 14
Brioche/sweet bread, 0.5 slice (1.2 oz) 150 8 16
Bagel, medium 3.5″ (3.7 oz) 290 2 56
Egg, poached/boiled (1.8 oz) 75 5 0.5
Omelet, 3 eggs, 1 Tbsp fat, 2 oz cheese & 2 oz ham 680 53 2.5
Eggs Benedict (2) on toast or english muffin 860 56 25
Bacon, medium slice  (0.3 oz) 45 4 0
Ham, medium slice (1 oz) 45 2 1
Frittata with spinach, tomatoes & parmesan (approx. 3 oz) 250 20 5
Quiche, ham & cheese, 1 slice (5.3 oz) 475 33 29
Deviled egg (1/2 egg) 65 5 0.5
Ham biscuit 340 16 32
Hash browns, 0.5 cup 205 10 27

Brunch, sweet

Fat (g)
Carbs (g)
French toast, made with low-fat milk, 1 slice (2.3 oz) 150 7 16
Cinnamon bun, frosted, (2.3 oz) 260 15 29
Waffle (7″ diam.) 220 11 25
Pancake (1), buttermilk (4″ diam.) 85 3.5 11
Pancake stack (4), buttermilk (4″ diam.) 340 14 44
Maple syrup, (1 tbsp) 50 0 13
Hot cross bun (2.5 oz) 215 0.5 47

Drinks, alcoholic

Fat (g)
Carbs (g)
Champagne (5 fl.oz) 95 0 2
Mimosa (5 fl.oz) 80 0 9
Bellini (5 fl.oz) 105 0 8
Bloody Mary (10 fl.oz) 125 0 7

Drinks, non-alcoholic (all per 12 fl.oz)

Fat (g)
Carbs (g)
Lemonade 165 0 41
Orange Juice 165 0.5 39
Iced Tea, sweetened 135 0 33
Iced Tea, unsweetened 3 0 1
Chocolate Milk, whole milk 310 13 39
Fruit smoothie, with non-fat milk 135 0 29

Baked treats

Fat (g)
Carbs (g)
Scone, blueberry (4 oz) 435 21 58
Muffin, blueberry, large (4.9 oz) 385 9 67
Carrot cake, w/frosting (3 oz) 300 16 37
Cupcake w/frosting (2.5 oz) 260 13 34
Donut, glazed (1.7 oz) 190 11 21
Sugar cookie (1.6 oz) 220 12 28
Lemon pound cake, 1 slice (4.5 oz) 500 23 67

Candy & Chocolate

Fat (g)
Carbs (g)
Chocolate Bunnies
Solid Unless Indicated
Dove: Per Serving
Dark/Milk Chocolate, avg.,
1/3 Bunny, 1.5 oz 225 14 26
Whole Bunny, 4.5 oz 675 42 78
Hershey’s: Per Serving
Princess/Speedy, 1/4 piece, 1.2 oz 180 11 20
Snapsy, 2 oz. 270 16 34
Lindt,: Dark/Milk, 1.4 oz 225 14 22
M&M’s: 1/4 piece, 1/2 oz. 190 10 23
Whole Bunny, 4.9 oz 760 40 92
Milky Way: Caramel, 1.1 oz 150 7 21
Peanut Butter/Reester, avg.,
1/4 piece of 5 oz Bunny 190 10 21
Whole Bunny, 5 oz 800 42 88
Russell Stover: Per Serving
Caramel, 1/2 piece, 1.5 oz 200 20 28
Hollow Milk Choc: 1/3 piece, 1.3 oz 210 12 22
Whole Bunny, 4 oz 630 36 66
Milk Chocolate: 1/2 piece, 1.5 oz 230 14 25
Whole Bunny, 3 oz 460 28 50
Peanut Butter, Milk/White Choc. Covered:
1/2 Bunny, 1.5 oz 235 16 21
Whole Bunny, 3 oz 420 32 42
White Pastelle: 1/3 piece, 1.4 oz 220 13 25
Whole Bunny, 7 oz 1100 65 125
Solid, Whole Bunny, 1 oz 150 9 17
Hollow: 1/2 Bunny, 1.1 oz 170 10 19
Whole Bunny, 2.25 oz 350 21 39
Dark/Milk: 1/3 piece, 1.5 oz, av. 215 14 26
Whole, 4.5 oz 650 42 78
Caramel/Peanut Butter:
1/4 piece, 1.25 oz 180 11 20
Whole Bunny, 5 oz 720 44 80

Chocolate Eggs

Fat (g)
Carbs (g)
Original Creme Egg, 1.2 oz 150 6 24
Caramilk Egg, 1.2 oz 160 7 23
Mini Eggs, 1 pkg (12 pcs), 1.4 oz 190 8 27
Mini Caramel Eggs, 4 pieces, 1.3 oz 180 9 23
Mini Popping Eggs, 1 pkg, 1.1 oz 160 6 24
Foil Eggs: Dark/Milk, 6 pieces 1.5 oz 230 14 26
Coconut Creme, 3 pieces 1.3 oz 210 13 21
Ferrero, Cocoa Filled, 4 pieces 230 13 21
Helen Grace:
Choc. Walnut Fudge: 1/4 piece, 1.5 oz 190 10 28
Whole Egg, 6 oz 760 40 112
Candy Coated, 8 pieces, 1.3 oz 180 8 27
Cookies ‘n Creme, 6 pieces 1.5 oz 200 12 25
Milk Choc. Foil, 7 pieces, 1.4 oz 200 12 24
Marshmallow Eggs, milk covered, 1 pce, 0.9 oz 100 3 17
Robin Eggs, 8 pieces 1.4 oz 180 5 3
Mini Robin Eggs, 24 pieces, 1.4 oz 170 5 31
M&M’s Coated Eggs:
Coconut/Milk Choc. 1/4 cup, 1.5 oz 210 9 30
Peanut Butter, 1/4 cup, 1.5 oz 220 13 23
Pretzel, 1/4 cup 1.5 oz 180 6 28
Butterfinger, 5 pieces, 1.5 oz 210 11 29
Crunch Eggs, 5 pieces 1.3 oz 190 10 25
Pastel Eggs, 12 pieces, 1.4 oz 190 8 25
Peanut Butter Foil, 5 pieces 1.3 oz 200 12 21
Peanut Butter, Giant:
1/4 Egg, 1.5 oz 220 13 25
Whole Egg, 6 oz 880 52 100
Russell Stover: Per 1 oz Egg
Chocolate Covered Cremes, avg. 120 3.5 20
Caramel Egg 130 6 19
Truffle Egg 140 8 15
Butter Eggs:
Dark Chocolate 1/4 egg, 1.5 oz 190 9 27
Whole Egg, 6 oz 760 36 117
Milk Chocolate
1/3 egg, 1.3 oz 170 8 26
Whole Egg, 3.9 oz 510 24 78
Foil Eggs:
Dark Chocolate, 6 pieces, 1.5 oz 220 14 26
Milk Chocolate, 6 pieces, 1.3 oz 210 12 21
Chocolate Pecan/Walnut Eggs, 1.5 oz 200 12 27
1/3 Egg, 1.4 oz 160 7 25
Whole Egg, 4.2 oz 510 30 60
Rocky Road, 1/3 Egg, 1.2 oz 170 10 20
Orig/Peanut Butter, 1.9 oz 250 12 33
Egg, 1.1 oz 160 9 18

Jelly Beans

Fat (g)
Carbs (g)
Jelly Bird Eggs, 14 pieces 150 0 37
Original, 14 pieces, 1.4 oz 150 0 37
Jelly Belly:
Avg. all flavors, 25 beans, 1 oz 100 0 25
1/4 cup, 1.4 oz 140 0 35
Sugar Free, 25 beans, 1 oz 60 0 26
(Note: Carbs includes sugar alcohol sweeteners)
Jolly Rancher, 30 pieces, 1.4 oz 140 0 36
Life Savers, 32 pieces, 1.4 oz 150 0 37
See’s, 9 pieces, 1.4 oz 140 0 35
Starburst Original, 1/4 cup, 1.5 oz 150 0 37
Wonka, SweeTARTS, 26 pieces, 1.4 oz 160 0 42

Easter Candies

Fat (g)
Carbs (g)
Jelly Belly:
Bunny Corn, 30 pieces, 1.4 oz 140 0 35
Jordan Almonds:
Assorted/White, 10 pieces, 1.4 oz 180 7 29
Chocolate, 11 pieces, 1.4 oz 190 11 24
Zachary, Pastels, 21 pieces, 1.4 oz 150 0 37

Marshmallow Treats ~ Peeps

Fat (g)
Carbs (g)
Chicks & Rabbits, 5 pieces, 1.4 oz 150 0 38
Bunnies, (4), 1.1 oz 110 0 28
Chicks, Original (5) 1.5 oz 140 0 36
Dark Chocolate Covered (1) 1 oz 120 3 21
Dipped, Dark Chocolate (3) 1.5 oz 170 4.5 34
Dipped, Milk Chocolate (3) 1.5 oz 160 3.5 33
Milk Chocolate Covered (1) 1 oz 1110 3 20
Sugar Free (3), 1 oz 60 0 23
(Note: Carbs includes sugar alcohol sweeteners)
Dark Chocolate Creme (5), 1.4 oz 200 13 24
Milk Chocolate Creme (5), 1.4 oz 180 11 22
Russell Stover: Bunny 2 oz 230 7 39
Dark/Milk Choc Eggs, 1 oz 110 3.5 20
Featuring contributions from Eileen Marable and Allan Borushek.

Control Your Carbs, Manage Your Diabetes

Answers to common carb questions from people living with type 2 diabetes

Managing your type 2 diabetes can be confusing. You know that your diet plays a leading role in managing this disease, but what can you do to control your blood glucose? How do you count carbs? Should you include the fiber? We’ll help guide you through the carb-maze with crystal clear answers to your carb-questions.

When you were diagnosed with type 2 diabetes, your doctor might have told you to make changes to your diet, most of them concerning carbs. The reason you need to control the amount of carbohydrates you eat is that carbohydrates have the biggest impact on your blood glucose. Keeping track of your carb intake is essential to managing your diabetes.

Here are the answers to some common carb questions from people with type 2 diabetes.

How much carbohydrate do I need?

The amount of carbs you need depends on several factors;

  • how active you are
  • your age
  • whether you want to lose, maintain or gain weight
  • how well your diabetes is doing, and
  • your gender

Our new diabetes management iPhone app HEALTHeDiabetes calculates your targets for you. Alternatively, talk to your diabetes health professional to set a target that’s right for you.

As general guidelines you can use these targets from the American Diabetes Association:

Carbohydrate targets:
  • Most meals should have 45-60 grams of carbohydrate.
  • Most snacks should have 10-25 grams of carbohydrate.
  • Spread your intake throughout the day.

Should I avoid ‘white’ foods such as pasta and bread?

White pasta, rice and bread and foods made with white flour break down quickly into glucose when they’re digested and enter your bloodstream. They cause a spike in blood glucose levels and this is why you should avoid them most of the time. You’re better off replacing them with whole grain equivalents; they contain more fiber and generally result in a slower, steadier rise in blood sugar.

Does it matter when I eat?

Yes. Eating your meals and snacks at about the same time each day helps your diabetes medicine do its job of controlling your blood glucose. Skipping meals or eating meals later than usual may increase your risk for low blood glucose. You should attempt to eat about the same amount of carbohydrates at each meal.

Does it matter how much I eat?

The purpose of keeping track of your carbs is to consistently control the amount of glucose in your blood. If you eat more than usual, you may get high blood glucose levels. Also, when you eat too much, you may gain weight, which in turn can lead to high blood glucose levels. If you eat less food than usual, and you take insulin or certain types of diabetes pills, your blood glucose may go too low.

What’s the best way to count carbs?

Always read the Nutrition Facts label

Carb counting doesn’t have to be difficult. Basically, there are two ways to count carbs; by grams or by choices. One carb ‘choice’ is 15 grams of carbs. The most commonly used method is by grams.

You can see the amount of carbs in a food on its nutrition label shown as ‘Total Carbohydrate’.
Note: nutrition information listed is per serving, which is often not the same as the contents of the package!

For foods that don’t have a nutrition label, such as fresh vegetables, you can look up nutrition information right here on We have the most reliable food database available.

You can keep track of your carb intake with pen and paper or use our iPhone app HEALTHeDiabetes to make sure you don’t overshoot your targets.

What’s the deal with fiber?

Fiber is the part of plants we don’t digest. Fiber is a type of carbohydrate, but it has practically no effect on blood glucose. It also contains very few calories and helps you feel more full. So foods that are high in fiber are beneficial to you and you should aim for between 20 and 35 grams of fiber every day. Look for foods that contain at least 3 grams of fiber per serving on the Nutrition Facts panel.

There are two kinds of fiber:

  • Insoluble – found in whole grain breads and cereals, nuts and seeds, this kind helps keep your digestive system working smoothly.
  • Soluble – found in oats, oat bran, legumes and some fruits and vegetables, this kind can help lower blood cholesterol and can slow glucose absorption.

How to read the Nutrition Facts panel:

  • Dietary fiber, sugar and sugar alcohols are included in the Total Carbohydrate amount.
  • Dietary fiber can be subtracted from the Total Carbohydrate grams.

What snacks can I eat that won’t cause my blood sugar to spike?

Whether you like savory or sweet, aim for snacks that contain 10-25 grams of carbs. Snacking is not a bad habit as long as you choose nutritious foods. Some healthy snack options:
* carrot sticks with a low-fat dip
* piece of fruit
* crackers with low-fat cheese and tomato slices
* slice of wholegrain toast
* handful of nuts

For packaged snacks, just look at the nutrition facts label to make sure the snack fits in your daily carb target. For foods without a nutrition label, look up the carbohydrate content on or use HEALTHeDiabetes.

Can I ever eat sweets again?

Yes, but in moderation. It’s important to manage your weight and sweets are often high in calories. You should also talk to your diabetes health professional to know when to take your medications if you’re going to have the occasional sweet treat. You may need to adjust the timing so that there’s no spike in blood sugar.

Can I drink alcohol?

As with sweets, the answer is yes, but in moderation. That means up to two drinks a day for men and one drink a day for women. Note: Please speak to your diabetes health professional if you are on insulin and drink alcohol, since you may need to adjust your dose.

Always discuss your diet with your diabetes health professional. The information in this article is not a substitute for advice from your diabetes health professional.

Source and accreditation:
The HEALTHeDiabetes iPhone app was developed in partnership with the Joslin Diabetes Center. Part of the content in this article was taken from the HEALTHeDiabetes ‘Learn’ section. General carbohydrate targets as recommended by the American Diabetes Association.

Add Flavor, Not Calories

How to enjoy the taste of eating right

Which meal sounds more appealing; pasta with chicken in a cheesy cream sauce or raw leafy greens without dressing? If you’re like most people, the pasta takes the cake any day. Research shows that when it comes to food choices, taste trumps nutrition. The foods you eat the most will be the ones you enjoy the most. So make taste a priority when preparing healthy meals!

This month is National Nutrition Month®, the perfect opportunity to add more appeal to your meal. These tips that enhance flavor and retain nutrients without adding extra fat, calories or salt, certainly won’t leave a bad taste in your mouth!

  • To maximize food’s flavor and nutrition, start with high-quality ingredients at their peak. It’s also important to handle and store foods properly, because poor storage destroys flavor and quality.
  • Grilling or roasting veggies in a very hot (450° F) oven or grill intensifies their flavor. Before popping them into the oven, brush lightly with oil so they don’t dry out. Also sprinkle with herbs.
  • Intensify the flavors of meat, poultry and fish with high-heat cooking techniques such as pan searing, grilling or broiling. These cooking techniques brown meat and add flavor.
  • Use small amounts of ingredients with bold flavors like pomegranate seeds, chipotle pepper or cilantro.
  • Spices such as cumin, cardamom and turmeric provide many health benefits, so add them to your dishes often. Curries and stews are the perfect vehicles for fragrant, warming spices.
  • Give a flavor burst with good quality condiments such as horseradish, mustard, chutney, wasabi, bean purees, tapenade and salsas of all kinds.


  • Experiment with herbs like dill, thyme, parsley, rosemary and basil. Fresh herbs are preferable, because they’re more nutritious than dried. You generally add them right before serving. If you do choose dried herbs, add them to the pan earlier in the cooking process and use less, since their flavor is more concentrated.


  • Caramelize sliced onions to bring out their natural sweetness by cooking them slowly over low heat in a small amount of oil. Use them to make a rich, dark sauce for meat or poultry.
  • Sprinkle (unsweetened) cocoa or cinnamon powder on nuts, oatmeal, puddings and smoothies.


  • Lemon, lime and orange juice or zest or a splash of vinegar helps to lift and balance flavor. Experiment with apple cider, balsamic, rice wine or red wine vinegars for different taste sensations!


  • Garlic and ginger are super healthy and the highlight of many Asian dishes.
  • Pep it up with peppers! Play around with red, green and yellow peppers of all varieties, from sweet bell peppers to hot chillies.
  • A dash of hot pepper sauce can take flavor to a whole new level!

Source: Academy of Nutrition and Dietetics (

Smart Swap Recipes

You can save a lot of calories, sodium and fat by making a few smart substitutions. The recipe suggestions below are high in flavor, not calories!

You’re thinking of having…
Healthier alternative…
Omelet (1 egg) with cheese 200 Spring Herb Frittata 175
Maple & brown sugar oatmeal 290 Hearty Apple and Cinnamon Oatmeal 255
Creamy dip (4 tbsp) 200 Firecracker Salsa (4 tbsp) 45
Sausage tapas 300 Lemon Cilantro Turkey Tapas (no bread) 130
Fried chicken wings (3 wings) 400 Grilled Chili Lime Chicken Wings (3 wings) 235
Fried fish (6 oz) 450 Broiled Tilapia with Mustard and Yogurt Sauce (6 oz fish) 210
Steak with creamy mushroom sauce 230 Mexican Salsa Steak 185
Milkshake (small) 400 Banana Mocha Blend 210
Strawberry sundae 280 Berries and Whip 75

* Values are approximate

Food is not just fuel for your body; it’s a gift that is meant to be enjoyed, so bon appetit!

Say no to ‘skinny’

Build a healthier relationship with your body to get better results

When you go on a diet, you do it to lose weight, right? Twenty pounds please and in time for your cousin’s wedding would be the icing on the cake. We’re all for setting clear goals, but ‘getting skinny’ shouldn’t be at the top of the list. This week is Eating Disorders Awareness Week. Take this time to build a healthier relationship with your body with our 7 tips. By focusing on healthy rather than thin, you’ll get more satisfaction from your results!

After all that diet deprivation, you step on the scale and with one look down the scale ruins your day. Sound familiar? If so, you’re not the only one. Most of us measure our success by the numbers on the scale. Not only can this be demotivational, it’s also a recipe for disaster.

Diet Deprivation
Going on a diet is temporary by nature. You may see the numbers dropping on the scale, but you’ll probably regain the weight and then some when you go back to normal eating. Losing weight often isn’t the problem; it’s keeping it off that poses the real issue. You can’t maintain a diet that revolves around soups, salads and meal replacement shakes. A mindset of deprivation will only lead to desire for the foods you deprive yourself of! The only way to control your weight over the long run is to make changes you can stick to. That means a sensible diet with room for the occassional treat.

Switch your goal from skinny to healthy! Use our 7 tips to improve the relationship with your body and stop obsessing over the scale:

  1. Focus on how you feel
    When the scale’s hasn’t budged for weeks, it’s easy to lose motivation and reach for the nearest candy bar. Next time you feel frustrated, close your eyes, take a deep breath and connect with your body for a minute. How are you feeling these days? Do you have more energy? Are you more productive at work? Happier? These are all signs of your body and mind responding well to the changes you’ve made. Don’t underestimate these signs of success!
  2. Step away from the scale
    By obsessively weighing yourself, you give the scale too much power. Your weight can fluctuate wildly from day to day and even from morning to evening, and it can drive you to frustration. How much you eat and drink, time since your last meal, hormones, fluid retention and constipation all influence your weight. Take the focus away from the numbers by measuring your progress in other ways. Ditch the scale completely, use a tape measure to track your progress or weigh yourself weekly at a designated time.

    Scale stress...

  3. How’s your sleep?
    An unhealthy diet can influence sleep quality and quantity. Eating certain foods near bedtime, too much sugar and drinking alcohol can cause trouble falling or staying asleep. Eating sensible portions of healthy meals can help you get that quality sleep we all yearn for. So even when the pounds aren’t flying off, take note of how you feel when you wake up. If you feel more refreshed these days, rejoice!
  4. Do exercises you enjoy
    Exercise that feels like a chore isn’t going to keep you motivated and definitely won’t make you feel good. Find an activity you enjoy. Regular, enjoyable exercise is a much better way to control your body shape than an overly restrictive diet. Just imagine how proud you’ll be of yourself when you run or swim that first mile without stopping!
  5. Don’t make burning calories the goal of exercise
    You pound that treadmill for half an hour, check the display and it says you burned… only 200 calories?! Recognize this frustrating feeling? Burning calories is only part of the benefit of exercise. Exercise is good for your heart, releases happiness-helping endorphins and improves muscle tone. Those are the benefits you want to focus on. It doesn’t hurt to know how many calories you are burning, just don’t make it the be-all and end-all.
  6. Enjoy the ‘health halo’
    Your grilled salmon and steamed broccoli dinner is good for you and you know it. The healthy fats in the salmon are good for your heart, the broccoli is good for just about everything. To top it all off, you feel proud of yourself for choosing the healthier option over that greasy takeaway. Enjoy the look & feel of that ‘health halo’!
  7. Get regular check-ups
    It’s a good idea to do regular check-ups with your health provider to see how your ‘inner you’ is doing. Your blood pressure, iron, B12, blood glucose, vitamin D etc. levels are all good health markers. They might show health improvements even when the scale doesn’t.

If you feel like disordered eating behaviors affect you or someone close to you, take this opportunity to get support. Talk to a health provider or someone you trust to get help. You can find more information on the Eating Disorder Awareness Week website.

America’s #1 Calorie Counter ~ 2014 E-book Now Available!

Our best-selling food guide ‘The CalorieKing Calorie, Fat & Carbohydrate Counter’ is now available as an e-book for most devices. That means you never have to be without the book that helps you make smarter food choices every day!

The new 2014 edition e-book is;

  • Fast, because it’s fully searchable.
  • Comprehensive, with tens of thousands of foods, 200 restaurant chains and bonus guides.
  • Handy; two indexes (by category and A-Z) make it easy to find what you’re looking for.
  • Easy to read, thanks to zoomable text and colorful listings (on most devices).
  • The best of its kind; with over 15 million copies sold, this book has been recommended by health professionals for 25 years and receives the highest reader rating of all similar books.
Do you own a Kindle?
Have an iPad?
Own a PC, Mac, Android tablet or phone or an iPhone?
Download the e-book from Amazon
Download the
iBook here
1. Download the Kindle App (free!)
2. Buy the e-book from Amazon

The 2014 CalorieKing Calorie, Fat & Carbohydrate Counter is a practical & simple guide to the calorie, fat and carbohydrate content of tens of thousands of foods. This book, written by Allan Borushek, health educator and dietitian, has sold over 15 million copies.

America’s #1 book of food counts is the most up-to-date and accurate of its kind. No wonder it’s been recommended by health professionals for 25 years and receives the highest reader rating of all similar books of food counts!

With more than 200 fast food and restaurant chains and unique listings for food courts, theaters, carnivals and much more, the 2014 edition is the most comprehensive and useful food guide available. The color-coded listings make it easy to compare foods at a glance and discover hidden calories, fat, and carbohydrates. You’ll know which foods to avoid and you’ll know which ones you can eat to accomplish your weight and health goals!

More than just the best book of food counts, the 2014 CalorieKing Calorie, Fat & Carbohydrate Counter includes helpful nutritional guides and tips on how to reduce calories, fat, and carbohydrates and how to lose weight.

Plus, you’ll find useful guides and bonus counters for;

  • alcohol
  • caffeine
  • fat & cholesterol
  • fiber
  • protein
  • sodium

and informative reference sections on;

  • diabetes
  • weight management and
  • high blood pressure.

Plus, our e-book will be updated several times throughout the year; you can request a free update from Amazon any time until the next annual edition is published. Updates include:

  • New foods and menu items
  • New features and functionality – even some suggested by you
  • Bonus sections with seasonal foods and recipes
Do you own a Kindle?
Have an iPad?
Own a PC, Mac, Android tablet or phone or an iPhone?
Download the e-book from Amazon
Download the
iBook here
1. Download the Kindle App (free!)
2. Buy the e-book from Amazon

CalorieKing’s Keys to Successful New Year’s Resolutions

Every year as the clock counts down to a new year we look back at the old and ponder what we want to change in the new.  Resolutions seem to be as much a part of the holidays as the celebrations.


Resolution Time

So once you’ve decided to make changes how do you make them a part of your every day life and not just a goal you put on paper but end up breaking by mid-year?  You are off to a good start – acknowledging there is something you want to change is a big first step.

How do you make sure you make those resolutions stick? The difference between those who persist and those who throw in the towel is that “stickers” are better prepared for what’s in store and don’t expect to simply change overnight. They know a resolution is not some magic incantation that produces automatic behavioral change, but is a process of change that lasts a lifetime.

Resolutions Are a Process – Not Snap Changes

At New Year’s it’s all too easy to ride on the hype of the season and assume once you’ve made the dramatic announcement that you’re going to make it a reality and instantly drop four clothes sizes. It’s not. The declaration of your goal is simply the first (and easiest) stage of a long process. If you think of any resolution in terms of a process, instead of a snap change, you will be far more likely to stick with it.

Approaching behavioral change as an ongoing process instead of a decision made in a moment is a successful method used by many psychologists. This transtheoretical model (TTM), as it is referred to, is one of the most important things to keep in mind when making and pursuing your New Year’s resolutions.

With that in mind, we’ve come up with a few CalorieKing tips to help you embrace the process of change: Read More »

Take in Fewer Calories and You Will Weigh Less. Yes, That’s How it Works…

By Jonathan Jarashow, Publisher of Walgreens Diabetes & You, with Di Bush, PhD.

November is National Diabetes Month, so now is a good time to think about how to achieve your weight loss goals if you have diabetes, pre-diabetes, or think that you might be at risk. Although it may seem basic to you, it’s still worth saying again and again. Because sometimes we all forget, myself included: Take in fewer calories and you will weigh less.

It’s easier said than done, but that’s where CalorieKing can help. It’s a great resource for letting you know just how many calories are in the foods you eat.

A healthy diet and active lifestyle are important for everyone, but even more so for people with diabetes. No single lifestyle plan will work for everyone, especially when it comes to weight loss. Our bodies are all very different and will respond in different ways to the same practices. That said, I would like to share some tips that may work for you. I hope they help.

1. Avoid stress and try “mindful eating”

For many people with diabetes, stress is a natural response to the dietary changes needed for weight loss and improved blood glucose levels. However, a study published in the Journal of Biobehavioral Medicine suggests that stress while dieting can lead to big setbacks. Those who were put on strict calorie-counting and calorie-controlled diets produced more of the stress hormone cortisol. High cortisol levels and stress have a well-established connection to weight gain or difficulty losing weight.

With this research in mind, it’s important to set realistic goals for yourself. Strictly cutting out certain foods or food groups can make your diet harder to maintain in the long run. The increased stress from trying to maintain a too-strict diet can also have negative effects on your quality of life. Don’t deny yourself all of your comfort foods. However, you may want to find healthier, more wholesome alternatives. gives you lots of healthy alternatives for better meal planning. It might also help to try “mindful eating,” a meditative approach to food that can help ease the stress of changing your diet. “Mindful eating” encourages you to eat more slowly and think on how and why you are eating. When it comes to diet, slow changes are best, unless you are told to do otherwise by your healthcare professional or team.

2. Not all activity is created equal

People with diabetes or pre-diabetes should try to keep their blood glucose levels within a healthy range at all times. Though exercise is a big part of losing weight, especially for people with diabetes, it can sometimes do more harm than good. For example, if you exercise too intensely or if you rush into it too quickly, you can make your blood glucose drop too low or even hurt yourself. Gentle exercises like yoga, Pilates and walking will have a less dramatic effect on your blood glucose and stress hormone levels and may even help make them more stable in the long run. Sign up for the Walgreens Steps with Balance Rewards program to get rewarded for your activity. And, as always, talk to your healthcare professional before beginning any new activity programs.

3. Try small, regular meals throughout the day

Eating small, light meals regularly throughout the day may help you avoid blood glucose spikes without increasing the amount of food you eat. Planning these light meals, which can be eaten as often as 6 times a day, can be as easy as splitting up a typical 3-meal plan into smaller portions. This has the added bonus of keeping you full of energy and keeping your metabolism up throughout the day. Both these things may help your weight loss efforts. For better long-term results, keep your daily food intake light and regular and you will help your body run at maximum efficiency.

Feel free to visit for more practical information and tips from our award-winning Walgreens Diabetes & You magazine.

Thanksgiving Lite

No holiday celebrates family & food like Thanksgiving. Each family has their own traditions, but most feature a stuffed turkey and amazing seasonal produce like pumpkins and apples. Thanksgiving is meant to be celebrated with a feast, but you decide the direction your feast takes. Some smart substitutions can save you hundreds of calories! Read on for our dietitians special Thanksgiving Calorie Counter and valuable tips.

Did you know that 2 cups of steamed green beans have the same amount of calories as a spoonful of green bean casserole? When you look at the calorie counter below, you can see that your food choices can make an amazing difference to your calorie tally at the end of the day. But there is much more you can do to avoid undoing your belt after the feast.

Here are the Calorie King’s –registered dietitian Allan Borushek- Thanksgiving tips along with recipes from our library.

General Tips
  • The most important thing to remember during a holiday feast is portion control. It’s easier than you may think to top your entire day’s calorie allowance in one Thanksgiving meal!
  • Eat small amounts of a variety of your favorite foods, skipping the foods that are not. Don’t go for seconds unless you are actually hungry. Moderation is key to success.
  • Eat slowly. It takes about 20 minutes for your brain to register that your stomach is full. In those 20 minutes, you can do a lot of overeating if you eat too quickly.
  • Incorporate exercise as a part of your holiday affairs, such as a group walk after the big meal.
Starters and Appetizers


  • Nuts are healthy, but limit your intake to a small handful, since they are high in calories & fat.
  • Popular regional appetizers, such as hush puppies and crab cakes, are a calorie-heavy choice to start off your meal. Try baking them versus frying, or instead, replace them with lower-calorie options such as vegetables.
  • Include fresh vegetables as an appetizer, such as veggies with low or fat-free dips. For example, choosing fat-free Ranch dip over regular saves you over 100 calories per ounce!
  • When buying dinner rolls, look for higher fiber and nutrient choices such as wholegrain versus white bread.


Turkey & Stuffing


  • If you’re watching your weight; light meat (breast, back) is lower in calories than dark meat (leg, thigh, wing). It saves you about 30 calories per 4oz. Stripping off the skin detracts another 25 calories.
  • Make your gravy at home from turkey and/or vegetable juices and little to no butter. Commercially made gravies are often high in sodium. If you do go for store-bought, get thin -not thick- gravy.
  • There’s not much difference between regular cranberry sauce and cranberry jelly. Low-sugar cranberry sauce is a better choice, if you can find it. Homemade cranberry sauce made with very little sugar is the healthiest option and is surprisingly very easy to make.
  • If you choose a vegetarian “turkey”, be aware that they are generally high in sodium. A 4oz piece adds about 400mg to your sodium tally.
  • Homemade stuffing made with lower-sodium and lower-calorie ingredients can be a good choice.




  • For many, casseroles are staples on Thanksgiving. The downside to these popular side dishes is that they are often loaded with fat. Make an effort to reduce the amount of butter and cheese in your casseroles. Or better yet, instead of serving a sweet potato casserole, serve baked sweet potatoes and save about 150 calories per 4oz! And instead of a traditional green bean casserole, steam green beans –to retain their crispiness and flavor- and lightly top with crushed almonds. This can save you 200 calories per cup.
  • A mixed green salad is always a good choice as a side dish. Just be aware of what you top it with. Limit salad dressings, even low-fat. These often contain sugar to ‘make up’ for the lack of fat.




  • Your choice of dessert can make an enormous difference to your calorie tally for Thanksgiving Day and in the long run, to your waistline. All pies and cakes are high in calories and sugar. A large slice of a rich pie serving can easily add 500 calories, about a full meal’s worth! If you do choose cake; portion control is key. Remember why you’re having dessert; you’re finishing your meal on a sweet note, you’re not filling an empty stomach. So cut a small slice and take the time to enjoy every bite!
  • A great choice for dessert is fruit; it’s generally low in calories, high in fiber and bursting with vitamins and minerals. Even serving topped with a ½ cup of fat-free ice cream or a little lower-calorie whipped topping for some indulgence won’t even come close in calories to the average slice of pie.




  • A can of regular soda is full of calories but devoid of nutrients. One 12oz can contains about 150 empty calories and about 10(!) teaspoons of sugar. Diet sodas, although lower in calories, is a non-nutrient choice. Better off supplementing your meal with water.
  • If you do drink alcohol, start with a glass of water to make sure you’re not drinking alcohol because you’re thirsty. And have a glass of water between every alcoholic drink.
  • The average 4oz glass of table wine contains 100 calories and 3g carbs. A 12oz can of regular beer has 140 calories and 10g carbs. Depending on size and type, cocktails can vary from 100 to 700 calories and 0 to 100g carbs. After dinner liqueurs/cordials and liqueur coffees can vary from 65 to 105 calories and 4 to 25g carbs.


  • Cranberry Spritzer
    A refreshing, festive drink pretty enough to serve in a party punch bowl.
  • Eggnog Wassail
    An easy-to-make holiday eggnog with an apple cider twist, this Recipe Makeover shrinks the calories and fat.
  • Pumpkin Nog
    Eggnog with a flavorful harvest twist, this indulgent drink makes enough to serve a crowd.
  • Vanilla Mochaccino
    Mmmm, a delightful mocha coffee drink, fancy enough for a celebration!
More Recipes

Want more CalorieKing-approved recipes? Check out our Thanksgiving recipe library!

Thanksgiving Calorie Counter