Your 100-Calorie Serving-Size Guide

Even if you think you're cutting unhealthy corners, you might be consuming more than you think!

Your 100-Calorie Serving-Size Guide

Even if you think you're cutting unhealthy corners, you might be consuming more than you think! From coffee creamer to a dollop of sour cream, some foods can be secretly packed with unwanted calories. Do you know what adds up to 100 calories? Find out!

Nutritional facts from Kristin Kirkpatrick, MS, RD, LD


Brown Rice

100-calorie serving: 62 grams (between 1/3 and 1/2 cup) of cooked long-grain brown rice

Brown rice is a good source of magnesium, iron and B vitamins. For optimum health perks, try it with black beans. Both brown rice and black beans are incomplete proteins that, when combined, provide all the nine essential amino acids your body needs.

Recipe idea: Gluten-Free Hot Brown Rice, Nuts and Flax

Q: I end up overeating because it makes me feel better and I never really get full. I'd like to lose weight but this makes it hard. Any suggestions?

A: Being persistently hungry can cause big trouble. So can overeating for comfort/pleasure. These two behaviors, say researchers from Baylor University's Children's Nutrition Research Center, are controlled deep within your brain by serotonin-producing neurons, but operate separately from each other — one in the hypothalamus, the other in the midbrain. They both can, however, end up fueling poor nutritional choices and obesity.

Eating for Hunger

When hunger is your motive for eating, the question is: "Does your body know when you've had enough?" Well, if you are overweight, obese or have diabetes you may develop leptin resistance and your "I am full" hormone, leptin, can't do its job. The hormone's signal to your hypothalamus is dampened, and you keep eating.

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