If you want to lose weight and optimize your health, its so important that you take the time to understand what constitutes good food choices and bad food choices.

Here’s a little perspective on how different food choices compare:



One bowl of spaghetti Bolognese will contain between 500-700 calories


One Chicken Parmagiana contains about 500 calories,
(Thats not even including the chips on the side)




Once Risotto dish will contain about 500 calories



3 slices of pizza will contain 500-700 calories

One McDonald’s Big Mac contains 500 calories

And these aren’t ‘good’ calories by any stretch of the imagination, a Big Mac contains 27 grams of fat, and more than 35 grams of highly-processed, blood sugar spiking carbohydrates.

If you get a the fries and soft drink expect to see those numbers skyrocket. The other meal options from above are not any better.


Here are a few alternative food choices and amounts that will land you at around the same 500 calories:


145 medium strawberries



6 medium bananas


1kg plain Greek yogurt




4 grilled chicken breast


17 cups of broccoli



6 & 1/2 cups of blueberries


Better yet, you could eat ALL of these foods in one sitting:

1 grilled chicken breast (120 cals)
3 cups of broccoli (90 cals)
1 medium banana (100 cals)
100g plain Greek yogurt (130 cals)
10 medium strawberries (40 cals)
1/2 cup of blueberries (40 cals)

= 520 calories

So basically, you have an OVERFLOWING plate of chicken and veggies and then a HUGE dessert of yogurt and fruit.

A massive quantity of food that most people wouldn’t even be able to finish

and it contains LESS calories than 1 Big Mac,

Not only is it adding alot of nutrients and goodness to your body, you are avoiding all those terrible calories which will have a devastating affect on your body over time.

To put it simply, you don’t have to starve yourself in any way to lose weight, you just need to learn how to choose the right foods, and you can eat plenty.