Portions Matter, Especially With These Foods

“How much peanut butter do you put on your sandwich?”

I’m not sure, probably about this much (makes the ‘okay’ sign with hand).

This is a common theme with initial nutrition consults. A lot of people don’t even know where they are starting from!

Why is it important to know your starting point? Because that is directly correlated and significantly causes your current body weight.

Not losing weight, but not gaining? – then you are averaging your calories around your maintenance level.

Slowly gaining weight? You are slowly consuming more calories than you need.

No clue how this is happening? Let’s look at a few areas where calories can rack up without keeping them in check.

1) Peanut Butter 

1 serving – 2 Tbsp – 190 calories

What’s another Tbsp? 85 calories.

2) Avocado 

1 small avocado vs. 1 larger avocado – Credit @CarterGood

160 calories vs. 320 calories

3) Cheese

1 oz.  vs. 2 oz

1 ounce = 4 dice


115 calories vs. 230 calories

4) High Fat Meats (Summer Sausage)

1 oz. vs. 2 oz

120 calories vs. 240 calories

5) Trail Mix (peanuts, almonds, chocolate candies, raisins)

1 oz. vs. 2 oz.

107 calories vs. 214 calories.

What is the daily difference???

587 calories! 

Small differences can make BIG differences. Know your portions, especially with higher fat foods. Knowledge is power, awareness is key.


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Stay healthy my friends,


Published by Mike Gorski

Registered Dietitian and Fitness Coach OWNER OF MG FIT LIFE LLC