110 Decreasing and Increasing Calories

Good Morning,


We don’t focus on counting calories but they are important. Since we understand where calories come from (carbohydrates, fats and proteins) and how many calories are in the general “groups” of foods that we eat (see Session One) we can control our calorie intake without carrying around a calorie counter or memorizing the number of calories in everything. Whew! That’s a load off my mind… I never could remember all that and just keeping track of the calorie counter was a challenge.


Here are a couple of examples of how we can easily increase or decrease the calories we consume. If we have one cup of whole wheat spaghetti with a ½ cup of marinara sauce we have about 225 calories. If we add just 2 oz. of ground meat to the sauce our low calorie spaghetti dinner becomes a 375 calorie high fat meal. What about some cheese sprinkled on top… ohhhh, you may not want to know!Personally, if I am going to eat more (quantity) I would prefer getting my extra calories from marinara sauce (low in calories and fat).


Calories per item

Total calories

1 cup Whole wheat spaghetti



½ cup marinara sauce



2 oz. ground beef



2 tbsp. Parmesan cheese




Next time we’ll look at another good meal possibility and how to increase or decrease the calories.


Choose Well

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