La misma cantidad de calorías: Snacks favoritos vs. alimentos saludables ¡Está cuenta de Instagram te lo muestra!

¿Alguna vez te has preguntado cómo se ven 100 calorías de papas fritas junto a 100 calorías de fruta fresca?, ¿cuál crees que tenga la mayor cantidad de alimento para que quedemos más satisfechas? Esta pregunta puede ser obvia; pero hay otras comidas de las cuales no estamos tan seguras.

Pues eso ha llegado a su final, ya que la cuenta de instagram Calorie Fixes muestra fotos comparativas de dos platos casi parecidos o dos opciones de comidas y te indica cuál es la diferencia entre ellas a nivel de calorías.

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Es una manera muy ilustrativa de tomar decisiones correctas y aprender más de nutrición. Para que veas de qué se trata te dejamos 11 ejemplos de estas comparaciones nutricionales. ¡Vaya, se aprende algo nuevo todos los días:

1- La misma cantidad de calorías; pero mira todo lo que te ofrece las opciones naturales y no procesadas como frutas, aguacate, ensaladas, vegetales y carnes magras.

IS A CALORIE A CALORIE? ⠀ ⠀ Yes, if 1600kcal is an appropriate target for your weight loss goal, then sticking to either of these diets would bring results. ⚖️ ⠀ ⠀ However foods offer us more than just calories. Traditionally 'healthy foods' tend to be advantageous for weight loss because they are more voluminous per kcal, more filling and more micro dense. All of this creates a healthier, less hungry environment, which makes sticking to the diet more possible. 🥕 ⠀ ⠀ Trying to eat 1600kcal of processed foods will likely result in far less filling, less voluminous food and poor micro density. Feeling sluggish and very hungry is not a great way to go about losing weight and will almost certainly lead to overconsumption or going off track. 🍪 ⠀ ⠀ FINDING YOUR BALANCE: ⠀ ⠀ Both diets above have draw backs, there should always be an element of balance. Depriving yourself of all the foods you like and force feeding kale is a good way to get sick of dieting and give up entirely. If we understand that a calorie deficit is the physiological mechanism of weight loss, we can start to look at the practical methods that best help YOU achieve this: ⠀ ⠀ Filling foods ✅ High protein ✅ Fruit and veg ✅ Oily fish/fats ✅ Foods you enjoy ✅ A way of eating you can sustain ✅ ⠀ ⠀ This may mean swapping in a 250kcal chocolate bar in place of yogurt and fruit. In the context of a micro dense, high protein, calorie matched diet, this swap will have zero affect on your weight loss goal, other than that you may be slightly hungrier – but slightly happier! Choose the diet that helps you maintain a calorie deficit for the length of time required to lose weight, happily and healthily. Amazing post here by @danprice_639pt 🍉🍫🍏🥗🥘🍛🍲🍕🍗🍔🥒🍋

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2- Puedes comerte un bagel y quedar con hambre o tener hassta 6 tortas de arroz por la misma cantidad de calorías.

3- ¿Papas o batata? Ambas son buenas opciones; pero considera que las batatas tendrás 20 calorías más que las papas.

140 Calories vs 120 Calories 🍠SWEET POTATO vs POTATO FRIES🍟 Did you know sweet potato chips actually have MORE calories per 100 grams compared to regular potatoes chips! ⠀ Sweet potatoes have become the 'healthy' choice these days.. due to their GI value but, the thing is, that BOTH sweet potatoes and potatoes have nutritional benefits in their own right. Where you have more potassium in potatoes, sweet potatoes have more Vitamin A. Sweet potato has more Fiber but White potatoes have more Iron.. The list goes continues! ⠀ At the end of the day, neither are really 'better' than the next as they both have nutritional value and you are pretty safe with either, especially home cooked😍 Happy Weekend ❤️ Francesca x ⠀ Ps which is your favourite?🍟🍠

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4- Mira lo que vale un puñado de tus alimentos favoritos: un puñado de uvas te dará 27 calorías; uno de dátiles 120; uno de tomates cherry 15; y uno de nueces mixtas 165 calorías. Todos son muy saludables para ti, solo que ya sabes cuánto te aportará cada uno y sabrás cuándo usarlos.

LEFT snacks vs. RIGHT snacks We may grab a “little snack” between meals, but all these healthy choices have different calories >> If we're struggling with getting enough calories, we may want to choose more often the foods on the right side (like dried fruits and nuts). ⠀ If our goal is to lose weight? Then we may want to eat more snacks like the ones on the left side (fruits and veggies), because they have a lower calorie density so you can eat a higher volume for less calories. ⠀ At the same time, all these are healthy little snack ideas on-the-go but all the same, if you are looking to gain or lose weight, small choices and difference do add up. Credits to @so_plantbased 🥜🍇🍎🍓🍏🍑🥝🍆🍐🍊🍋

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5- Si no puedes vivir sin tus bebidas favoritas; considera que un té verde frapé con crema te puede aportar hasta 550 calorías, ¡lo mismo qu euna comida completa!; mientras que un café con caramelo frapé te aporta unas 190 calorías con 40 gramos de azúcar. ¿En verdad los necesitas?

GREEN TEA 510 cal vs 190 cal Caramel Hello Summer 😎☀️Here’s a Starbucks Fix Frappuccino!👇🏼✨ This swap is 360 calories less and 48g less in sugar. 48g! ⠀ Summer☀️✅ Frappuccinno time ✅ ⠀ Guys.. 😲I even had to double check the figures myself on the Starbucks website! It's funny because 'green tea' has been so heavily marketed in the last few years as being a 'healthy option', so one would be forgiven for thinking that the Starbucks Green Tea Frappuccinno may be a slightly healthier choice in comparison to another Frappuccinno! 👇🏼 GOOD NEWS THOUGH! ✅There are options! ..and more and more light versions of popular foods are being made available by big brands these days; like this Light Caramel Frappuccinno. ✅A few years back, I discovered Starbucks Nutrition booklet online but also in stores. This book was the best 〰and the worst〰 thing😂 I would highly suggest picking one up and having a quick browse when you are next in store, as making more informed decisions can really help you towards your health goals! ⠀ GREEN TEA FRAPPUCCINNO Large with whipped cream Calories 550 Sugar ⠀ 88g Fat ⠀ ⠀ 18g Carbs ⠀ 91g 👈🏼 Protein ⠀ 8g 🍵 CARAMEL LIGHT FRAPPUCCINO Large with no cream Calories 190 Sugar ⠀ 40g Fat ⠀ ⠀ ⠀ 0g 👈🏼 Carbs ⠀ 40g Protein ⠀ 5g 🍵 What’s your favourite Frappuccino? Happy weekend! Francesca x☀️x

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6- Nunca más querrás freír tus huevos ya que te darán 90 calorías 7 gramos de grasas; mientras que si los haces escalfados solo contendrán 70 calorías y 5 gramos de grasa.

Fried VS Poached Eggs 🍳🍳 🥚🥚 How do you like your Eggs? ⠀ 💥 Since the method by which your food is prepared DOES make a difference in your food’s caloric & macronutrient values, it can be help to consider your cooking methods! So let’s take a look at how you may want to prep or order your eggs at a restaurant, depending on your nutrient and physique goals… ⠀ Method 1️⃣ “fried” – in some kind of oil which add additional calories + fat. This is just good to be aware of. If you’re trying to eat in a caloric surplus, this type of egg prep may be advantageous! ⠀ Method 2️⃣ “poached” – egg was cooked in boiling water. No extra ingredients or added calories/fat. This option may be best if you’re looking to eat in a deficit! While the calorie & fat different may not be THAT much lower than a fried egg, these differences can really add up. ⠀ 🤓At the end of the day, the method by which your food is prepared can and will make a difference in that food’s caloric value & macronutrients. By understanding various cooking methods, you can use that knowledge to better eat for your goals! Love this by @therunningpowerlifter 🥚🍳🥚🍳🥚🍳🥚🍳🥚🍳🥚🍳🥚🍳🥚🍳🥚

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7- El mismo envase lleno de frutas te dará solo 100 calorías; pero llénalo con helado, chocolate y un bollo dulce, y se disparará a 700 calorías. ¿Cuál es la mejor merienda?

❤️ Left bowl = tasty and nutritious for my physical health.. ❤️ Right bowl = delicious AF, less nutritious but beneficial for my mental and personal enjoyment. ⠀ Some of my favourite food! ……But both bowls are needed! ⠀ Because “health” isn’t found once you eat a whole bunch of celery or after you shot a tablespoon of apple cider vinegar in the morning. ⠀ “Health” is found when you’re not only looking after yourself physically but when you focus on your overall mental health as well. ⠀ Yes, sweating and moving my body, and eating veggies and whole foods is “health” to me, and what I do majority of the time…… But so is ordering pizza or Thai takeaway with friends and family. Having a few too many sips of baileys with my mum. And a handful of fruit and nut mix with extra chocolate added! ⠀ The choices I make about food are a combination of the situations I’m in at the time and how I’m feeling. Yes, more frequently it will be fruit or vegetables. But sometimes it is a burger with the lot and a whole block of chocolate💁🏼‍♀️ ⠀ Don’t feel guilty for being human and having a life!!!!!!!! ⠀ EVERYONE is meant to have YOLO moments, the trick is to not do it everyday, but when you do, enjoy it🍔🍟 Just love this post by @naturallyeileen 🍫🍉🍓🍏🍭🍕🍪🍒🍇❤️🍫🍉🍒🍫🍕❤️

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8- Si crees que ya tienes un plato saludable; mejor haz estos cambios más saludables: 1 taza de coliflor por la de arroz blanco;  2 cucharadas de siracha por la cucharada de salsa de chile; cambia el aceite para cocinar la carne por agua, es todo lo que necesitarás; y bájale la cantidad a la carne y pon más vegetales. Te ahorrarás 470 calorías.

🥘735 calories + 265 calories🥘 FOUR HEALTHY SWAPS Here’s some easy ideas to lower the calories of a delicious stir fry meal. ⠀ Extreme diets are not required! It is possible to make small changes to your meals and snacks across the day to achieve a calorie deficit for weight loss. ⠀ ✅When it comes to weight loss, some diets require low carb or high carb or high protein or low fat. It can be confusing if you are starting out, but one thing is certain and that’s your body needs a calorie deficit for weight loss. So here’s 4 ideas to lower calories for one meal. ⠀ 👉🏼Swap the following ingredients on the left to make the meal on the right: 1. IN – 1 cup Cauli rice. Out- 1 cup cooked rice. Or if you love rice you could use half of each 2. IN – 2tsp Sriracha. Out – 1 Tbsp Sweet chilli sauce. Less Sriracha is needed because it has a stronger flavour 3. Out- pan oil. You get fats in the meat and sauce and a bit of water will be adequate if you're using a non-stick pan or use an oil spray. 4. IN- extra veg. Out- SOME of the meat. The plate on the left has 180g meat compared with 80g on the right. The meal on the right has 200g of extra veg! ⠀ Would you try these swap ideas? Credits here @movingdietitian 🥗🥘🍏🍉🍐🥒🍠🧀🥩🥟🍴

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9- Decide exactamente qué es lo que necesitas; un muslo de pollo contiene 120 calorías y te dará 15 gramos de proteína; mientras que un huevo solo tiene 70 calorías pero solo te dará 6 gramos de proteína. ¿Cuáles son tus objetivos fitness?

Which is best? 🍗Chicken vs. Egg🥚 They are two of the best low calorie, low fat, high protein options out there, but how do they compare? ⠀ calories and protein in the picture are for 1 drumstick vs. 1 egg as I thought these are typical on-the-go snack sizes of each and useful to compare!🏃🏻‍♀️ ⠀ For more of a direct comparison, here is 100g of each: ⠀ ⠀ ⠀ ⠀ ⠀ ⠀Chicken ⠀ ⠀⠀⠀Eggs Calories⠀ ⠀⠀153 ⠀ ⠀ ⠀ ⠀⠀155 Fat ⠀ ⠀ ⠀ ⠀ ⠀ 4g ⠀ ⠀ ⠀ ⠀ ⠀11g Protein⠀ ⠀ ⠀ 27g ⠀ ⠀ ⠀⠀ ⠀ 13g Sodium⠀ ⠀⠀51mg ⠀ ⠀ ⠀ ⠀124mg Cholesterol⠀75mg ⠀ ⠀ ⠀⠀ 373mg ⠀ Which protein source do you prefer? Handy tip: boil half a dozen eggs at the beginning of the week and keep in the fridge as a handy snack :)🥚 Francesca❤️

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10- Cambia las tortillas de tus tacos por hojas de lechuga, prácticamente no sumarán calorías a tu plato.

Healthy Taco Fix! 🌮💫 240 calories vs 20 calories Swipe Left for my Homemade vegan tacos → ⠀ Have you ever tried making the switch to lettuce wraps?! They may not sound that exciting 🙈 but if you bulk up the insides & toppings they are still absolutely delicious 😋 ⠀ 🌮🥗Would you give this a try? ⠀ Swipe Left are my Homemade vegan Tacos using fried Quorn mince, sides of yogurt and avocado. ⠀ Sure, calories aren’t the only important piece of nutrition information- watching calories depends on your personal needs & goals! However, by making this switch you can also cut back on refined starches from the white flour, which I do recommend! Vary your choices through the week to get a range of health benefits 🙌🏼 1st Post is by @collegenutritionist Swipe Post left by @caloriefixes 🌮🥗🥙🌮🥗🥙🌮🥗🌮🥙

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11- Aun si son alimentos muy saludables, pueden tener muchas calorías; como el coco por ejemplo.

🍉Melon + Coconut🌰 ⠀ VOLUME: 70 calories each ⠀ I was 🙊eating some yummy fruit tonight and thought this would be a cool visual! 📸 Looking at the nutritional information on these fruit, I realised there was a huge difference in calories.. ⠀ 100g COCONUT 366 calories 100g MELON 22 calories 🍉🌰 ⠀ Volume: If you are dieting or cutting you may be having less calories than usual. If you have hunger issues, you may want to consider high volume foods. One example of this is melon. You could do this with many food groups, so say White Fish rather than Salmon or in the Fruit food group, Melon rather than Mango (or coconut!). These volume switches totally depend on your goals though 🙂 Do you love melon too? Francesca x 🍉 x

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¡Ya lo sabes!

Usa la tecnología para adelgazar, las redes sociales también pueden ser tus aliadas para aprender más sobre lo que deberías estar comiendo en tu dieta.

Puede que algunas comidas parezcan saludables, pero tal vez hay una mejor opción aun más fitness para nosotras.

¡Entérate bien, te sorprenderás!

Con información de Calorie Fixes.

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