The Calories In, Calories Out Cookbook: 200 Everyday Recipes That Take the Guesswork Out of…

Paperback | February 9, 2016

byCatherine Jones

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More Than a Cookbook—A One-of-a-Kind Toolkit to Help You Make Smart Calorie Decisions Every Time You Eat

You know that balancing the calories you take in and burn off is the foundation of weight control. But actually achieving that balance between eating and exercise is a daily challenge for most of us. Now, The Calories In, Calories Out Cookbook provides a fresh, sane approach for everyone seeking good health—and great food.

Here is an essential repertoire of 200 smart recipes—nutrient-rich, delicious, foolproof, and ideal for busy individuals and families. Every recipe tells you its calorie count—and also tells you how many minutes of walking or jogging it takes for a woman or man to burn those calories off, so you’ll be able to visualize what calories mean as never before. All the recipes are below 400 calories per serving—and most are below 200!

The Calories In, Calories Out Cookbook also delivers:

  • An introduction to the world of calories—what they are, how our bodies use them, and why we don’t have to exercise off every last calorie we eat—by distinguished Cornell nutrition professor and author Malden Nesheim, PhD
  • A guide to determining your daily calorie and exercise needs
  • Helpful nutrition stats (including diabetic exchanges) for every recipe
  • “Calorie combo”and “calorie cut” suggestions that help you formulate daily and weekly menus that fit your calorie needs
  • Plenty of vegetarian and gluten-free options
  • Dozens of tips on ingredients, equipment, prep, and cooking
  • An extensive appendix of nearly 1,000 popular foods and drinks with their calorie values and nutritional info—and much, much more!

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From the Publisher

More Than a Cookbook—A One-of-a-Kind Toolkit to Help You Make Smart Calorie Decisions Every Time You Eat You know that balancing the calories you take in and burn off is the foundation of weight control. But actually achieving that balance between eating and exercise is a daily challenge for most of us. Now, The Calories In, Calories O...

Catherine Jones is an award-winning cookbook author, app developer, and blogger on the Calories In, Calories Out website. She has written numerous cookbooks, including Eating for Pregnancy with Rose Ann Hudson, RD, LD, and Eating for Lower Cholesterol with Elaine Trujillo, MS, RDN. She is the founder of the nonprofit Share Your Calorie...

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Format:PaperbackDimensions:432 pages, 10 × 7.75 × 1 inPublished:February 9, 2016Publisher:The ExperimentLanguage:English

The following ISBNs are associated with this title:

ISBN - 10:1615191046

ISBN - 13:9781615191048

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Read from the Book

All-American Beef ChiliA delicious fix-it-and-forget-it recipe, which I’ve made even easier by using canned beans, tomatoes, tomato sauce, tomato paste, and tomato juice. The chili is best made a day in advance to allow the flavors to meld. It can also be frozen in single serving portions for easy weeknight dinners. Serve over brown rice, quinoa, or your favorite grain. Possible garnishes include diced avocados, grated reduced-fat cheddar cheese, fat-free sour cream, diced ripe tomatoes, sliced scallions, and chopped cilantro. They are all listed in the Calorie Combos. Serves 8IngredientsTwo 15.25-ounce (432 g) cans kidney beans, rinsed and drained (about 3 cups, 375 ml)One 14.5-ounce (411 g) can diced tomatoes, with their juices2 tablespoons vegetable oil1 1/2 pounds (720 g) lean ground beef1 large onion, chopped1 red bell pepper, cored, seeded, and cut into small dice1 1/2 tablespoons chili powder1 teaspoon roasted ground cumin1 teaspoon dried oregano or Italian seasoning1 teaspoon paprika2 teaspoons garlic powder1 teaspoon salt2 teaspoons brown sugarOne 8-ounce (227 g) can tomato sauceOne 5.5-ounce (163 ml) can low-sodium V8 juice or tomato juice3 tablespoons tomato pasteDirectionsPlace the kidney beans in a bowl, then transfer one third of them to the bowl of a food processor. Add the diced tomatoes and their juices and process until fairly smooth; set aside.Heat 1 tablespoon of the vegetable oil in a Dutch oven or large heavy-bottomed saucepan over medium-high heat. Add the beef and sauté, breaking it up with a wooden spoon, until it loses its raw color, about 5 minutes. Transfer to a heatproof bowl and set aside. (Do not rinse the pot.)Add the remaining 1 tablespoon vegetable oil to the pot and heat over medium heat. Add the onions and red bell peppers and sauté, stirring, for 3 minutes. Add the chili powder, cumin, oregano, paprika, garlic powder, salt, and brown sugar and cook for 2 minutes. Add the whole kidney beans, the pureed kidney bean–tomato mixture, and the cooked beef and stir until well combined. Add the tomato sauce, V8, and tomato paste, bring to a boil, then reduce the heat and gently simmer for 30 to 40 minutes, until the meat is very tender. If the chili becomes too thick, add some water, about 1/4 cup (60 ml) at a time.Adjust the seasoning and serve with any of the optional garnishes.276 Calories InProtein: 25 g; Carbohydrates: 26 g; Fat: 9 g; Fiber: 8 g; Sodium: 967 mg; Carb Choices: 2; Diabetic Exchange: 2 Lean Meat, 2 Starch276 Calories OutWomen: Walk: 67 Minutes; Jog 32 Minutes Men: Walk: 56 Minutes; Jog 27 MinutesCalorie Combos1 tablespoon chopped fresh cilantro: 1 cal 1 tablespoon thinly sliced scallions: 2 cals 2 tablespoons chopped tomatoes: 4 cals 1 tablespoon fat-free sour cream: 11 cals 1 ounce reduced-fat cheddar cheese, grated: 49 cals 1/4 avocado, diced: 56 cal 2 cups (40 g) salad greens with 1 tablespoon Balsamic Vinaigrette: 73 cals 1/2 cup (80 g) plain white rice: 103 cals 1/2 cup (90 g) plain brown rice: 108 cals 1/2 cup (65 g) plain quinoa: 111 cals Caesar Salad with a Light Touch: 163 cals 1 piece (3 ounces/90 g) corn bread: 173 calsCalorie CutsReduce the kidney beans to 1 1/2 cups and save 38 calories per serving. Skip the optional avocado and cheese garnishes.

Editorial Reviews

*Winner of The Amsterdam Book Award, The Hoffer Book Award, and 1st place winner of The Feathered Quill Book Award in Self-Help* “An essential repertoire of nutrient-rich, foolproof recipes tailored for busy families and individuals.”—Foreign Service Journal “This is one of the most ‘user friendly’ combinations of healthy recipes and fitness exercise instruction manuals available today . . . informative, practical, [and] exceptionally well written.”—Midwest Book Review “A phenomenal cookbook . . . . Sheer brilliance . . . . The Calories In, Calories Out Cookbook is the perfect balance of making smart food choices, cooking them and liking what you see in the mirror down the road!”—The Feathered Quill “This book is ideal for anyone who wants to learn about healthy diets and what calories we are actually eating. Lots of information and healthy recipes—not a quick fix diet, but a great reference and reminder that it is far easier to consume calories than to burn them off.” —Dr. Michelle Harvie, coauthor of The 2-Day Diet “The book is beautifully designed and illustrated, exceptionally easy to read, and scientifically sound. Even better, the recipes are easy to follow and look delicious.” —Marion Nestle, PhD, MPH, author of What to Eat “I like The Calories In, Calories Out Cookbook because it’s not a fad diet book and no food groups are eliminated. It encourages us to really look at what we’re eating—and in so doing to take the first step to making healthy lifestyle changes.” —George L. Blackburn, MD, PhD, S. Daniel Abraham Professor of Nutrition, Harvard Medical School/Beth Israel Deaconess Medical Center “The Calories In, Calories Out Cookbook provides a unique, innovative way to a healthier lifestyle. It helps people understand what calories are all about, how to determine daily calorie needs, and how to balance caloric intake with calorie expenditure through exercise. And it provides terrific recipes to satisfy even the heartiest appetite. All told, a first-rate guide!” —Malcolm K. Robinson, MD, Metabolic Support Service, Brigham and Women’s Hospital, Division of Nutrition, Harvard Medical School “A real winner! The Calories In, Calories Out Cookbook is an excellent way to eat wonderful, real food and manage your weight. It does not contain long lists of ‘do’s’ and ‘don’ts’; instead, it helps guide you in making smart decisions to optimize your health. Its clear user-friendly guidelines and tips will help anyone interested in adopting a healthier lifestyle.” —Kathy McManus, MS, RD, LD/N, Director of the Department of Nutrition, Brigham and Women’s Hospital, Boston, Massachusetts “Losing weight is all about calories and The Calories In, Calories Out Cookbook gives you all the information you need to keep it off FOREVER. Don’t miss this one!” —Caroline Apovian, MD, author of The Overnight Diet, Director of the Center for Nutrition and Weight Management at Boston Medical Center, and Professor of Medicine at Boston University School of Medicine “Do you want to understand what calories are, where they are found, how to burn them, and how to prepare delicious healthy recipes that will help you stay within your calorie needs? Then USE and ENJOY The Calories In, Calories Out Cookbook. This is a must-have in every household and for all adults and children seeking to live healthier lives!” —Rafael Perez-Escamilla, PhD, Professor, Yale School of Public Health “Finally, an up-to-date and scientifically rigorous approach to sustainable weight management coupled with exceptional recipes! Forget the fads and instead enjoy a diverse and healthy diet while feeling more vibrant and reducing your risk of many chronic diseases impacting our population.” —Steven K. Clinton, MD, PhD, Professor, College of Medicine, The Ohio State University “For anyone who is trying to balance energy intake and output, The Calories In, Calories Out Cookbook really fills a gap. In addition to providing calculations of calories and nutrients per serving, it also gives readers a count of how much physical activity it will take to balance what’s taken in. It offers tasty pairings to make delicious meals plus lots of helpful cooking tips, and an appendix filled with useful nutritional facts and figures. All in all, this is an outstanding book—one that many of us who are dietitians and nutritionists can recommend to our patients and clients without reservation.” —Johanna Dwyer, DSc., RD, Professor of Medicine, Tufts Medical School, and Director of Frances Stern Nutritional Center at New England Medical Center “This is the most mouthwatering selection of recipes I have ever seen in a low-cal cookbook—they are elegant, practical, and make liberal use of herbs and spices that promote good health and weight control. Since I recommend an allergy-free diet, I have made some simple substitutions to avoid gluten, dairy, sugar, and GMOs without sacrificing flavor.” —Ann Louise Gittleman, PhD, CNS, award-winning, New York Times–bestselling author of The Fat Flush Plan “The Calories In, Calories Out Cookbook is my new go-to guide for clients, colleagues, and friends. Long overdue, it embraces what dietitians and researchers have been touting for decades: for optimal health, eat smarter and move further. This wonderful resource has it all—solid evidence, healthy tips, caloric and physical activity recommendations, shopping lists, and of course, fabulous recipes. Readers are sure to enjoy, eat well, and prosper!” —Colleen Spees, PhD, MEd, RD, LD, Assistant Professor, The Ohio State University Medical Center “The Calories In, Calories Out Cookbook is the go-to book for healthy living. Catherine Jones and Elaine Trujillo not only deliver tasty and easy recipes but also provide readers with expert knowledge and guidance on what calories are and how the body uses them. They weave a delicate balance of calories in and calories out without depending on dieting. I can’t wait to share this book with my friends, colleagues, and clients.” —Julie Schwartz, MS, RDN, CSSD, LD, Certified Wellness Coach, Chair of the Weight Management Dietetic Practice Group, Academy of Nutrition and Dietetics “This book presents an incredibly practical tool that will help everyone understand what really matters when it comes to attaining and maintaining a healthy body weight. Thinking in calories can be a challenge, but everyone can understand what 30 minutes of jogging entails!” —Suzanne Dixon, MPH, MS, RD, Health & Nutrition Consultant, The Health Geek, LLC, www.NoNutritionFear.com “This intelligent book explains the elusive calorie—both friend and foe of women around the globe. It teaches us how to keep our bodies energized with healthy—and not empty—calories. The recipes are delicious crowd-pleasers, and the many tips peppered throughout are a boon for busy moms. Finally, an intelligent and indispensable guide for healthy living and not fad dieting.” —Carolina Buia, coauthor of Latin Chic, and mother of two sets of twins