What Exactly Does 200 Calories Look Like?


All food contains energy (i.e. calories), whether it be a green bean or a gooey caramel.

This isn’t a bad thing, in fact we need energy to live, breathe and move!

What’s important to note is that some foods contain more ‘bang for buck’ and you can eat a whole lot more if you are smart with your choices.

When we consume excess energy we start to gain weight. So to find that happy medium, we need to understand that some foods contain a load of energy with little nutrition (e.g. lollies), and other foods contain a load of nutrition and little energy (e.g. spinach).

It all comes down to portions and mindfulness: really understanding what your body requires and WANTS.

Each of these everyday items contain 200 calories:

  • 2 apples
  • 2 tablespoons peanut butter
  • 2 tablespoons Nutella
  • 190g tuna in springwater
  • 4 medium eggs
  • 8 Corn Thins
  • 1/4 cup almonds
  • 1/4 cup brown sugar
  • 3/4 cup plain Greek yoghurt (full fat)
  • 1/2 cup full-fat hummus
  • 2 glasses red wine
  • 2 skim lattes
  • 2 mini Mars Bars
  • 4 cups of strawberries



Lisa Donaldson, APD, M.Nutr&Diet, B.Edu
Lisa is the Lead Dietitian for 12WBT. With a Masters in Nutrition & Dietietics as well as a Bachelor of Education, Lisa is keen to help all 12 Weekers understand how to achieve health for life. Lisa studied Sports Dietetics at the Australian Institute of Sport and has a keen interest in gastrointestinal health. A highly regarded communicator, Lisa is a spokesperson for the Dietitians Association of Australia, the ‘Dietitian in Residence’ at the University of Canberra and a lecturer at the Australian Defence Force Academy. She has also been an expert on ABC Television’s Ask the Dr Series.

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