Calculating servings can be difficult, but it’s especially challenging if you don’t have any experience doing it. Just like riding a bike, everything takes practice and once you get the hang of it, it’s a simple task that’s easy to do. Luckily, figuring out how to calculate serving size and calories isn’t as hard as you might think it is.
How to Calculate a Serving Size?
The general rule of thumb to calculate serving size is to add up all of the ingredients that went into the recipe and then divide that recipe into equal parts (servings). Let’s take a look at this recipe for low carb French toast.
According to the recipe, all you need is eggs, heavy whipping cream, cinnamon and artificial sweetener, in addition to sugar-free pancake syrup.
To calculate serving size for this recipe, we’ll need to examine the nutrition label for the bread. According to the low carb bread label, a serving is one slice of bread (60 calories, 3g fat, 1g net carb and 7g protein). Most macros focus on calories, fat, carbs and protein in regards to the keto diet. Let’s say you make two pieces of French toast using two slices of bread. You will multiply all of the numbers by two since you are eating 2 servings (120 calories, 6g fat, 2 net carbs, 14g protein).
But, we’re not finished. We also have to do the same to calculate serving size by including the numeric values for the eggs, HWC, cinnamon, artificial sweetener and the SF pancake syrup. Once we have all of the numbers for all ingredients, we can begin adding them all together. Now you will have the entire calorie, carb, fat and protein count for the entire recipe. If you only eat half of your food, it’s okay to take your total number and cut it in half. Let’s say the whole recipe, including the SF syrup, is 200 calories but you only eat half. That means you consumed approximately 100 calories for breakfast.
Calculate Serving Size For Complicated Dishes
Not all recipes are cut and dry, which makes it difficult to calculate serving size. You’ll still use the same method as described above by adding up all of the ingredients and dividing it out. Let’s take a look at a recipe that looks easy, but has several little ingredients that make up one big dish. Here is a recipe for a low carb, sweet cucumber salad that goes great with BBQ, fried chicken and anything else you can imagine.
It calls for cucumbers, tomatoes, onions, water, vinegar and artificial sweetener. It can be difficult to calculate serving size for smaller items such as chopped onion or tomato slices, but with Google’s help, you can figure it out.
According to this particular recipe, you only need 1/2 sliced red onion, 1 sliced tomato and 3 cucumbers before we add water, vinegar and sweetener.
To find out how many calories, carbs, etc are in these ingredients, we can Google “nutritional information for one sliced tomato”, or “nutritional information for medium cucumber” or “nutritional information for 1/2 red onion”.
It might be difficult to calculate half of a red onion nutritional information, but if you can find out the nutritional info for a whole one, you can simply cut those numbers in half since you’ll only use half.
Everything will be the same as above. You’ll add up the numbers for all of the ingredients and then divide it out into equal servings.
Calculate Serving Size Tips
Write down all ingredients and how much of each ingredient that you’re using in your recipe. Before eating, sit down and add up all of the numbers. Sometimes a large dish can have hundreds of calories in it. Even smaller dishes can have lots of calories depending on the ingredients. When following a LCHF diet, it’s important to remember that high-fat foods contain a high number of calories but are typically low in carbs. Butter, cream cheese, heavy whipping cream and bacon are great examples of this.
If you make a dish that is a total of 800 calories, you’ll have to divide it into equal servings. A good example of this is a pizza. One pizza can easily contain 800 calories, but you’re not eating the whole thing. Instead, you might cut that pizza into 8 equal slices. Now each slice is about 100 calories.
To help keep track of your macros, write them down in a food journal or find an app to enter them into on your smartphone. Doing this will help you remember what you’ve eaten for the day so that you don’t get off track.
You can always make a serving size smaller by making smaller servings. Remember that 8-slice pizza where each slice was 100 calories? Try cutting that pizza into 12 slices so that each slice is now about 66 calories per serving. Now, you can add a side salad and maybe even a low carb breadstick to go with it, or you can just eat the smaller serving if you’re close to going over your macros but want a small taste of something.
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