How many chocolate chip cookies do you need to fill you up? Me, I don’t get out of bed without a package. ‘Cause when it comes to putting food in your mouth, how much doesn’t count as long as it tastes good. But imagine what a favor we’d be doing our bodies simply by starting to listen to what they say. And it doesn’t take a whole lot.

Swapping food for healthier alternatives is the way to go, and we present you some of the most easy-to-understand healthy charts that speak numbers and quantities. Take notes, everyone—we are about to build a better snack menu no one will ever feel guilty for.

Scroll down below for Bored Panda’s interview with Graeme Tomlinson, the man behind the widely popular Instagram account The Fitness Chef known for myth-busting nutrition infographics about making wise food choices.

#1

Food-Health-Charts

thefitnesschef_ Report

Ben Smith
Community Member
5 months ago

Lol wut? Which do you think is more expensive to produce?? Hint: it's not coke and fast food hamburgers

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#2

Food-Health-Charts

thefitnesschef_ Report

Summer
Community Member
5 months ago

love both

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#3

Food-Health-Charts

thefitnesschef_ Report

Angela Vega
Community Member
5 months ago

banana chips are deep fried!

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Many people on social media have found the Fitness Chef infographics useful when looking for healthier alternatives in their everyday food choices.

Graeme told us that most calorie-dense foods have their lower calorie alternatives. “These are an excellent opportunity to continue eating a food you enjoy, but which also supports a fat loss goal, because to lose fat, you must consume fewer calories than you expend.” In other words, you need to get to the calorie deficit.

On the other hand, Graeme assures readers that you don’t need to ban sugar or carbs from your diet, because “there is no evidence to suggest they individually make you fat.”

#4

Food-Health-Charts

thefitnesschef_ Report

Biljana Malesevic
Community Member
5 months ago

Do you know how much of peanut butter is 40g? And 30g of jam? On one piece of bread? That would be too much, no one puts that much.

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#5

Food-Health-Charts

thefitnesschef_ Report

Pamda Panda
Community Member
5 months ago

I get the point that our choices add up, but I'm keeping the cream in my coffee, thanks.

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#6

Food-Health-Charts

thefitnesschef_ Report

earringnut
Community Member
5 months ago

I've been lied to my entire life!

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The fitness chef said that you need to “work out an enjoyable way to include them in moderation alongside nutritious food.”

Many of us do make mistakes with our food choices simply because we don’t fully understand the nutritional components of that food. “For example,” Graeme explained, “for someone trying to lose weight, believing that eating any amount of nutritious, calorie-dense foods like nuts or oily fish is ok just because they support some aspects of health may be problematic if it means they are no longer in a calorie deficit.”

#7

Food-Health-Charts

thefitnesschef_ Report

Darius Koehnke
Community Member
5 months ago

Please tell me who has eaten plain lemons or limes

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#8

Food-Health-Charts

caligirlgetsfit Report

Peko
Community Member
5 months ago

This is simplified to the point of uselessness.

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#9

Food-Health-Charts

thefitnesschef_ Report

Katherine Boag
Community Member
5 months ago (edited)

Apples make me hungrier, while i find banana to be fairly filling. Swap them!

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Graeme believes that virtually any food can be eaten, but “we need to understand our overall diet over time.” Since there’s so much misinformation and confusion published online, his advice is “to follow those with the least extreme advice.”

For more advice, check out Graeme’s bestselling book “Eat What You Like & Lose Weight For Life” and his meal planner app.

#10

Food-Health-Charts

meowmeix Report

Tabitha L
Community Member
5 months ago

I would eat that. I love cookie dough.

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#11

Food-Health-Charts

thrivewithduff Report

Tabitha L
Community Member
5 months ago

That color all the way on the right is scary.

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#12

Food-Health-Charts

thesavvydietitian Report

CrunChewy McSandybutt
Community Member
5 months ago

It's funny, but since I've gone vegan, my iron levels are way up.

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#13

Food-Health-Charts

thefitnesschef_ Report

Tabitha L
Community Member
5 months ago (edited)

What is the green/yellow spiral thing? I keep seeing it in the charts.

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#14

Food-Health-Charts

equalution Report

chi-wei shen
Community Member
5 months ago

Is this a comparison of sweet potatoes and normal potatoes?

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#15

Food-Health-Charts

thefitnesschef_ Report

Yvonne Blau
Community Member
5 months ago

So the message is... go eat at McD instead of trail mix? What am I missing?

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#16

Food-Health-Charts

thefitnesschef_ Report

Stimpy
Community Member
5 months ago

Wow, bigmacs &white wine are a lot healthier than I thought...

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#17

Food-Health-Charts

thefitnesschef_ Report

earringnut
Community Member
5 months ago

Hot sauce is a health food, got it.

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#18

Food-Health-Charts

thefitnesschef_ Report

Stimpy
Community Member
5 months ago

Ok so now I am to stop binge-eating tubs of coconut oil and eat boring strawberries instead? That's where I draw the line!

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#19

Food-Health-Charts

maxlugavere Report

earringnut
Community Member
5 months ago

Who eats a 1/4 cup of hemp seeds?

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#20

Food-Health-Charts

thefitnesschef_ Report

Nicola Roberts
Community Member
5 months ago

By the looks of things, "Protein" has replaced "Organic" in the latest marketing techniques.

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#21

Food-Health-Charts

thefitnesschef_ Report

Sinkvenice
Community Member
5 months ago

If you're drinking 14 caramel macchiatos a week, you have a problem.

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#22

Food-Health-Charts

thefitnesschef_ Report

Stimpy
Community Member
5 months ago

Who cares about "vitamins", anyway!

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#23

Food-Health-Charts

maxlugavere Report

Láďa Durchánek
Community Member
5 months ago

Interesting, now are avocados good? 🤔

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#24

Food-Health-Charts

equalution Report

cassiushumanmother
Community Member
5 months ago

That's a total nonsense. To count in calories is already a nonsense but to compare 80g to 40g is a nonsence too. Garlic is excellent for the health, cranberries contains fibers, mint help you to digest...you can't compare calories to eat healthier, you have to know what you eat. 100kcal of protein, carbohydrates or lipids do not affect the body in the same way, and with or without fibers and other elements that's good for the health count a lot. Everything is good, we need all of it, no food is an enemy, just know what you eat and take pleasure eating. It's not just fuel, we are not SUVS.

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#25

Food-Health-Charts

thefitnesschef_ Report

Hazel Waring
Community Member
5 months ago

Who eats this much anyway?! Two slices of toast is a huge meal, especially as a dessert with a chocolate spread - let alone 4!

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#26

Food-Health-Charts

thefitnesschef_ Report

Ivo H
Community Member
5 months ago

Altough I got the point, I don't think this is fair comparison. Avocado has so much good fats and other nutritional "bonuses", that calories shouldn't be a reason to chose nutella.

alwaysMispelled
Community Member
5 months ago

And Nutella is just "empty" calories— simple carbs that provide no nutritional value

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Troux
Community Member
5 months ago

This is extremely misleading. Quick Google search: Nutella has 200 calories per 37g serving, Avocado has 200 cal per 125g serving. So this Is telling you to eat about half a serving of Nutella (good luck!), which is more than 3x as dense in calories as avocado. The pictures here are outright lies!

Chris DiFonso
Community Member
5 months ago

Comparing calories alone is nonsense. The Nutella has a LOT of sugar; the avocado has healthy fats.

Ben Smith
Community Member
5 months ago

Are you kidding? Avocados have numerous health benefits and Nutella, fewer calories or not, is mostly sugar.

Anna McHugh
Community Member
5 months ago

How the hell do you get an entire avocado on a piece of toast?

Imitating
Community Member
5 months ago

Quite easily actually

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Lisa Shelton
Community Member
5 months ago

This is like saying you should choose to eat 1000 calories worth of chocolate over 1200 calories worth of vegetables and meat because it's fewer calories.

BG
Community Member
5 months ago

That is the calorie count for an ENTIRE avocado.

Bénédicte
Community Member
5 months ago

Is that a seriously comparing Avocado to Nutella ? Calories doesn't mean anything

Michelle
Community Member
5 months ago

One whole medium avocado on one piece of toast? I don’t think that’s realistic. I use half an avocado shared between two pieces of toast, so only a quarter of what they used per piece of toast!

Foxxy (The Original)
Community Member
5 months ago

This does not take into account the fats, sugar content, salt content etc. I have found a lot of this list to be quite misleading.

Carlota Ocón
Community Member
5 months ago

So only calories matter? What about nutrition??

Ivana
Community Member
5 months ago

It is not just about calories though...Nutella is not healthier than avocados. You still need calories to live and function, so why not choose calories that are beneficial.

LittleMissLotus
Community Member
5 months ago

True, but avocado toast is a lot healthier lol

Catlady6000
Community Member
5 months ago

Read the footnote below the food

Connie Bonneville
Community Member
5 months ago

The avocado toast will keep you full longer and has more nutrition

Aunt Messy
Community Member
5 months ago

This comment is hidden. Click here to view.

No. It really won't. And avocado is mostly fat. If you'd spread a couple of tablespoons of straight lard on your bread, that's what you're eating when you eat an avocado.

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Christina Uhlir
Community Member
5 months ago

I'll go with the avocado toast.

Pauline
Community Member
5 months ago

This is just irresponsible comparing Nutella to Avocado in terms of nutritional value. Calories may be higher but it's definitely not the same in terms of nutrients.

Onion rings like to make your breath smelly
Community Member
5 months ago

Nutella makes me hungry and it makes me want to puke

Tina Harbour
Community Member
5 months ago

yeah,but avacados are a good fat and way better than sugary hazelnut spread...you're either eating and helping your body,or eating and damaging your body

Estilla Krizsán
Community Member
5 months ago (edited)

this is a lot of bullshit. Misleading or an outright lie. Do your homework

Caroline Overill
Community Member
5 months ago

You forget the really good point that I would enjoy the avocado and the nutella would make me throw up thereby being no calories at all.

Angela Coker
Community Member
5 months ago

Nutella is made with palm oil, and palm oil plantations are ruining orangutan habitat, polluting the environment, etc. I won't preach about it but I do encourage you all to do an internet search on the impact of using products made with palm oil.

Christina Uhlir
Community Member
5 months ago

Thank you for your comment, Angela.

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clive apps
Community Member
5 months ago

Another case where calories shouldn't be the only criteria to choose something

lenka
Community Member
5 months ago

This is a stupid comparison. Nutella is nutritionally void and its calories are sugar that burn fast. Avocado is high in healthy essential fats and oils and will keep you fuller for much longer. I would need to eat two pieces of the nutella toast to be full, whereas one piece of avodaco toast would be enough until lunch time.

Minni Lock
Community Member
5 months ago

This is a stupid comparison, not comparable.

Adam Chan
Community Member
5 months ago

bu..but.. is the sugar that actually demonized your crave, not these calories and Avocado actually serves your body better rather than sugar exhausting your body thru overwork your body by adrenaline process.

Mari Reynolds
Community Member
5 months ago

Nutella is made with palm oil

Jor Graham
Community Member
5 months ago

Calories don't mean much 100% of the time. Also, Whole grain avocado toast is way more nutritionally dense than white bread with Nutella.

Eraldo Ferreira
Community Member
5 months ago

ok, this on it's pure bullshit

BoredPerson
Community Member
5 months ago

Ermegurd. Avocado on toast! Come on avocado, you are the problem here in this relationship. I cant keep going on. But you are so warm and mushy and beatiful. Dont look at me that way. In an earlier section they said you had 200 calories. Don’t act like you didnt know that. You did. Ah! I cant look at you. Avocado.... Ill give you one last chance

Baali Venomax
Community Member
5 months ago

I like both. But I dont eat them at the same time.

Leo Domitrix
Community Member
5 months ago

"In context of enjoyment" ---- well no kidding that avocado isn't as fun as Nutella... *headdesk*

𝓴𝓪𝔀𝓪𝓲𝓲_𝓐𝓾𝓭𝓻𝓮𝔂 💖
5 months ago

Both delicious!

Shea Fujishima
Community Member
5 months ago

*hurks* They're both gross.

Goth Nurse
Community Member
5 months ago

I hate avocado with a passion. It's disgusting - the texture is slimy and it tastes like soggy soil and grass. Eww!

Christina Uhlir
Community Member
5 months ago

Some Nurse.

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Radek Suski
Community Member
5 months ago

This comment is hidden. Click here to view.

The issue isn't necessarily the amount of calories but the environmental damage

D D
Community Member
5 months ago

Which is an absolute bullshit statement due to the amount of palmoil used by Ferrero in Nutella...

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#27

Food-Health-Charts

thefitnesschef_ Report

slackjack
Community Member
5 months ago

To my Aussie friends - Is kangaroo meat a thing?

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#28

Food-Health-Charts

thefitnesschef_ Report

AndyR
Community Member
5 months ago

The only thing out of control is his toaster

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#29

Food-Health-Charts

thefitnesschef_ Report

Ivo H
Community Member
5 months ago

I don't really see a point here... Like some of the plant proteins aren't complete? Ok then, but at least few of them are. And you can always prepare food out of more than one of these, at least you'll have more colorful food :)

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#30

Food-Health-Charts

thefitnesschef_ Report

K O
Community Member
5 months ago

Let's forget about insulin shall we

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#31

Food-Health-Charts

maxlugavere Report

Mimi M
Community Member
5 months ago

Onions and garlic are irirtants to the gut. Try Kefir instead - it replenishes gut biome (and does it even better than yogurt).

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#32

Food-Health-Charts

thefitnesschef_ Report

Mama Panda
Community Member
5 months ago

I would love to know where this person is getting their calorie counts from because they are way off the mark. First off there is no way that anyone would eat 143 blueberries in one sitting. Second when researching the caloric intake of these amounts, I get a number way below 1000 calories.

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#33

Food-Health-Charts

thefitnesschef_ Report

earringnut
Community Member
5 months ago

Wait what the frick with burned toast?

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#34

Food-Health-Charts

thefitnesschef_ Report

Yvonne Blau
Community Member
5 months ago

Who can eat a whole large pizza and 2 double chocolate bars for dessert??

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#35

Food-Health-Charts

thefitnesschef_ Report

Leo Domitrix
Community Member
5 months ago

WHo has all this AT WORK?

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#36

Food-Health-Charts

genuinehealth Report

kjorn
Community Member
5 months ago

who's evil enough to pu cauliflower or celery in a smoothie??

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#37

Food-Health-Charts

thefitnesschef_ Report

Kenny Kulbiski
Community Member
5 months ago

I don't see a damn thing on this chart that tastes the same

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#38

Food-Health-Charts

thefitnesschef_ Report

Saico Hipe
Community Member
5 months ago

A lot of these figures aren't even accurate. A single 1.5 oz (45mL) serving of vodka contains 97 calories. Anything with at least 1 serving of alcohol in it (equal to 18mL) would be at least the same. Even if you're calling a serving 1 oz (30mL) that's still 65 calories. It seems the person who put this together spent a lot more time making it look nicely than researching their facts and figures.

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#39

Food-Health-Charts

meowmeix Report

Stimpy
Community Member
5 months ago

I like the portabella and pita pizza ideas. But nothing in the world can make "rice cakes" attractive...

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#40

Food-Health-Charts

thefitnesschef_ Report

earringnut
Community Member
5 months ago

All this for 500? Sounds like a deal to me! (Yes I'm joking)

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Note: this post originally had 55 images. It’s been shortened to the top 40 images based on user votes.

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