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
3 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
3 months ago

love both

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#3

Food-Health-Charts

thefitnesschef_ Report

Angela Vega
Community Member
3 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
3 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
3 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
3 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
3 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
3 months ago

I would eat that. I love cookie dough.

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#11

Food-Health-Charts

thrivewithduff Report

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

Hot sauce is a health food, got it.

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#18

Food-Health-Charts

thefitnesschef_ Report

Stimpy
Community Member
3 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
3 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
3 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
3 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
3 months ago

Who cares about "vitamins", anyway!

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#23

Food-Health-Charts

maxlugavere Report

Láďa Durchánek
Community Member
3 months ago

Interesting, now are avocados good? 🤔

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#24

Food-Health-Charts

equalution Report

cassiushumanmother
Community Member
3 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
3 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!

alwaysMispelled
Community Member
3 months ago

Um, are you joking? Two slices of toast with chocolate spread would maybe be an ok-sized "meal" for a young child (k thru [maybe] grade 4?) And no, not an overweight child, either.

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Jo Choto
Community Member
3 months ago

Yeah, but if you snack on 943 calories a day, that doesn't leave much for actual food/meals.

Peko
Community Member
3 months ago

Yeah, just for snacks this is still way more than what's reasonable.

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taint98
Community Member
3 months ago

This post isn't about meals, it's about snacks. And nobody eats 3 full-sized candy bars between breakfast & lunch, and then 4 pieces of toast with a thick blanket of nutella on them between lunch & dinner.

Ivana
Community Member
3 months ago

Who the heck is eating four pieces of bread with nutella on it.

LittleMissLotus
Community Member
3 months ago

I'm sorry what kind of black hole eats four damn Nutella toasts!?!

Jerry Stover
Community Member
3 months ago

Red meat is a type 1 carcogen and grilled meat is a type 2 carcogen.

Erica Kendrick
Community Member
3 months ago

Who the heck eats 3 chocolate bars in one sitting?

AndyR
Community Member
3 months ago

Learning?

Viv Hart
Community Member
3 months ago

The whole problem is - Over-eating, portions are too large, do everything in moderation!

Walkus-Andrew Andrea
Community Member
3 months ago

You have a problem if you have to have 3 chocolate bars in the morning

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#26

Food-Health-Charts

thefitnesschef_ Report

Ivo H
Community Member
3 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
3 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
3 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
3 months ago

Let's forget about insulin shall we

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#31

Food-Health-Charts

maxlugavere Report

Mimi M
Community Member
3 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
3 months ago

Wait what the frick with burned toast?

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#34

Food-Health-Charts

thefitnesschef_ Report

Yvonne Blau
Community Member
3 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
3 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
3 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
3 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
3 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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