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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.

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Ben Smith
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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

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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.”

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Biljana Malesevic
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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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Pamda Panda
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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

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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.”

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Katherine Boag
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3 years ago (edited) DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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.

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Bobbie Kooiman
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

I ate a vegan diet for six months and depleted my iron levels. It’s different for everyone.

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Baali Venomax
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

bok choy has calcium in? Yum i love that. Goes brilliant in stir fries.

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Cory Tollman
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

So, is the calcium content in the canned salmon because it has the bones in it?

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Christina Uhlir
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3 years ago (edited) DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

Non dairy sources of calcium equals strong, dense bones in the healthy body!!! Dairy sources of calcium equals second - hand calcium (cows already used it to nourish their bodies) which comes together with a large load of phosphate and protein that neutralize the good effects of the calcium and actually contributes to osteoporosis. That is why dairy drinkers/eaters are deficient in calcium, whereas vegans have stronger, denser bones. Animal milk protein, called Casein, is very dissimilar from human protein and causes the allergic and inflammatory reactions in human body (recurrent ear and bronchial infections, asthmatic bronchitis, chronic, runny noses, skin eczema, colitis, arthritis, clogged arteries, etc). The choice is yours.

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Peko
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

Calcium is an element, describing it as 'second-hand' is nonsensical. Phosphates are one of the major components of bone. There's little to no evidence that phosphate and protein 'neutralize' calcium. Most studies show that non-vegans have denser bones than vegans. Casein is not 'very dissimilar' to human protein, in fact it's one of the proteins that are common in human milk. Educate yourself or swallow the BS. The choice is yours.

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Bonnie Edwards
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

What is generally not considered. The type of calcium available in milk is not digestable by humans. It goes straight through without the body being able to utilise it. I was always told that a half teaspoon of raw sesame seeds per day is my entire requirement of Vit C.

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K O
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3 years ago

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Dairy sucks calcium from your bones because we're not cows. Drink human milk if you can't hack plant based

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Tabitha L
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3 years ago (edited) DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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

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Yvonne Blau
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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

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Stimpy
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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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Nicola Roberts
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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

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cassiushumanmother
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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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Hazel Waring
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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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Ivo H
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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.

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Ivo H
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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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Mimi M
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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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Mama Panda
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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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Yvonne Blau
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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

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Saico Hipe
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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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Stimpy
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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

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earringnut
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3 years ago DotsCreated by potrace 1.15, written by Peter Selinger 2001-2017

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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