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
4 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
4 months ago

love both

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#3

Food-Health-Charts

thefitnesschef_ Report

Angela Vega
Community Member
4 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
4 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
4 months ago

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

Viv Hart
Community Member
3 months ago

Or milk, hi or lo fat

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Troux
Community Member
4 months ago

Put the cream back in my coffee and you may live, alright?

Christina Uhlir
Community Member
3 months ago

Use dairy - free creamer and you will live longer and pain free.

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Stimpy
Community Member
4 months ago

Yeah sure, the tiny amount of milk one puts into coffee to make it less acidic is the major problem...

Julie C Rose
Community Member
3 months ago

Yeah, I go to one of the top dietitians in my city and I can tell you right now that he doesn't give a shit about stuff like that. Obviously you should have a general pattern of healthy habits, but since eating healthy is something you have to do for the rest of your life, being purist to the point of not enjoying what you eat and drink will just make you more likely to quit the whole thing.

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Mer☕️🧭☕️
Community Member
3 months ago

I really don't like "charts" like this - I don't even know what some of these items are since there's no key/legend to tell us!

AndyR
Community Member
4 months ago

There's still a lot of sugar in the low calorie version.

Jessica
Community Member
3 months ago

I agree. Fresh Veggies make the best snack

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Bama Belle
Community Member
3 months ago

I could never understand why my sisters were thin while I was overweight. They ate more! It wasn't until I started counting calories that I realized just how many were in cakes, cookies & brownies. I loved sweets, whereas my sisters rarely ate them.

Jessica
Community Member
3 months ago

They say sugar is pretty addicting also.

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Summer
Community Member
4 months ago

it looks easy but in reality it needs a lot of discipline :(

Christina Uhlir
Community Member
3 months ago

The reward is healthy, pain free life - if you chose the plant-based diet. (The Plant-Based Ben has a lot of tips).

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Kathryn Baylis
Community Member
3 months ago

It always amazes me just how few calories there are in some very filling foods. Naturally high protein food (like lean meats, legumes, etc) don’t make you spike and crash like sugar, but can keep you feeling full and energetic for hours. You shouldn’t ever feel hungry or low on energy if you’re eating the right stuff.

Christina Uhlir
Community Member
3 months ago

There are probably as many "right" stuff food versions as they are people. There's big difference between animal protein and plant protein. It takes about 8 hours to completely digest and assimilate meat and all that undesirable stuff it comes with; so yes, it keeps you full for long, but it also puts a great strain on your digestive system which has to work very hard. You never get heartburn from plant proteins. Also, only complex carbohydrates (fruits, veggies, WHOLE grains, legumes) provide your body with energy; only simple carbs (refined sugar in candies, cakes, pastries, white breads) make you spike and crash.

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Megan O'Neil
Community Member
3 months ago

If anyone knows what the round white and pink cookies on Friday are called, I was obsessed with those when in the UK.

politecat 42
Community Member
3 months ago

Those biscuits are called "Party Rings"

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Nicominde
Community Member
3 months ago

And Friday 4 donuts? Man that's not low calories

miten sasmita
Community Member
3 months ago

Good idea, alternating between modern snacks, fruits, and nuts are a lot healthier and still tasty too!

BoredPerson
Community Member
4 months ago

Who just whips out 15 raisins in the middle of work and is like “appetizing! Thats what I need”

Béla Újházi
Community Member
3 months ago

I am pretty sure that the wednesday image is totally off reality

Emma Tucker
Community Member
3 months ago

Who snacks like this?

Peko
Community Member
3 months ago

Who snacks this much? It'd take me a week to cram in what this hypothetical person snacks in two days.

Christina Uhlir
Community Member
3 months ago (edited)

Look around, a lot of people do..... who are overweight.

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LittleMissLotus
Community Member
3 months ago

Okay but are people really eating like what appears to be four cookies, a whole ass cinnamon roll, and popcorn all in one work day??? Lmaa idk about that

Eglė Bukauskaitė
Community Member
3 months ago

not all creamers are the same: one thing people who fill in half of cup of cream and whole another is a table spoon of low fat milk or even milk powder. I'm never giving up on the last 2 (cream in coffee is just disgusting)

Christina Uhlir
Community Member
3 months ago

Non-dairy milks and non-dairy "creamers" are great!! I like very light coffee, so I use unsweetened milk and some creamer.

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Tabitha L
Community Member
4 months ago

From what I've read, "snacking" is not a healthy habit regardless of what snacks you eat.

Julija Nėjė
BoredPanda Staff
4 months ago

I don't know what articles you've read but many dietitians believe it's not true! Snacking is healthy if you snack on the right things. It makes it easier not to overeat, also it can help level out your glucose in your blood so snack away!

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#6

Food-Health-Charts

thefitnesschef_ Report

earringnut
Community Member
4 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
3 months ago

Please tell me who has eaten plain lemons or limes

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#8

Food-Health-Charts

caligirlgetsfit Report

Hope Floats
Community Member
4 months ago

Surely as long as meat is in date, it can be kept in a fridge for more then 2 days??

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#9

Food-Health-Charts

thefitnesschef_ Report

Katherine Boag
Community Member
3 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
4 months ago

I would eat that. I love cookie dough.

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#11

Food-Health-Charts

thrivewithduff Report

Tabitha L
Community Member
4 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
3 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
4 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
4 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
4 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
4 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
4 months ago

Hot sauce is a health food, got it.

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#18

Food-Health-Charts

thefitnesschef_ Report

Stimpy
Community Member
4 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
4 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
4 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
4 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
4 months ago

Who cares about "vitamins", anyway!

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#23

Food-Health-Charts

maxlugavere Report

Láďa Durchánek
Community Member
4 months ago

Interesting, now are avocados good? 🤔

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#24

Food-Health-Charts

equalution Report

cassiushumanmother
Community Member
4 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
4 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
4 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.

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#27

Food-Health-Charts

thefitnesschef_ Report

slackjack
Community Member
4 months ago

To my Aussie friends - Is kangaroo meat a thing?

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#28

Food-Health-Charts

thefitnesschef_ Report

AndyR
Community Member
3 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
4 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
4 months ago

Let's forget about insulin shall we

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#31

Food-Health-Charts

maxlugavere Report

Mimi M
Community Member
4 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
3 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
4 months ago

Wait what the frick with burned toast?

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#34

Food-Health-Charts

thefitnesschef_ Report

Yvonne Blau
Community Member
4 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
3 months ago

WHo has all this AT WORK?

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#36

Food-Health-Charts

genuinehealth Report

kjorn
Community Member
4 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
4 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
3 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
4 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
4 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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