The Calories In, Calories Out Cookbook: The Toolkit You Need to Make Smart Calorie Decisions Every Day

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Overview

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 ...

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The Calories In, Calories Out Cookbook: 200 Everyday Recipes That Take the Guesswork Out of Counting Calories--Plus, the Exercise It Takes to Burn Them Off

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Overview

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!
Read More Show Less

Editorial Reviews

George Blackburn
“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
Malcolm Robinson
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
Kathy McManus
“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
Caroline Apovian
“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
Rafael Perez-Escamilla
“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
Steven K. Clinton
“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
Johanna Dwyer
“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
Ann Louise Gittleman
“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
Colleen Spees
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
Julie Schwartz
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
Suzanne Dixon
“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
Carolina Buia
“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
From the Publisher

“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
Read More Show Less

Product Details

  • ISBN-13: 9781615191048
  • Publisher: Experiment, The
  • Publication date: 7/8/2014
  • Pages: 432
  • Sales rank: 282,157
  • Product dimensions: 7.70 (w) x 10.00 (h) x 1.00 (d)

Meet the Author


Catherine Jones, a graduate of La Varenne Culinary School, is the award-winning author or coauthor of numerous cookbooks including Eating for Pregnancy, and, with Elaine Trujillo, Eating for Lower Cholesterol. She is the co-founder, with Elaine Trujillo, of the nonprofit Share Your Calories. She lives with her family in Bethesda, MD.

Elaine Trujillo, MS, RDN, is a nutritionist at the Nutritional Science Research Group, Division of Cancer Prevention, National Cancer Institute and National Institutes of Health (NIH). She lives in Rockville, MD.

Malden Nesheim, PhD, coauthor of Why Calories Count, is Cornell University Professor of Nutrition Emeritus and Provost Emeritus. He joined the Cornell faculty in 1959 and in 1974 he was named Director of the Division of Nutritional Sciences, a post which he held until the summer of 1987. He has received the Conrad A. Elvehjem Award for public service from the American Institute of Nutrition and in 1995 was elected to the American Academy of Arts and Sciences. He was elected a fellow of the American Society of Nutritional Sciences in 1997.  He earned a B.S. in agricultural science and an M.S. in animal nutrition from the University of Illinois followed by a Ph.D. in nutrition from Cornell. His research interests have been aspects of nutritional biochemistry and more recently, the relationship of parasitic infections to nutritional status.

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Read an Excerpt


All-American Beef Chili

A 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 8

Ingredients

  • Two 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 juices
  • 2 tablespoons vegetable oil
  • 1 1/2 pounds (720 g) lean ground beef
  • 1 large onion, chopped
  • 1 red bell pepper, cored, seeded, and cut into small dice
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon roasted ground cumin
  • 1 teaspoon dried oregano or Italian seasoning
  • 1 teaspoon paprika
  • 2 teaspoons garlic powder
  • 1 teaspoon salt
  • 2 teaspoons brown sugar
  • One 8-ounce (227 g) can tomato sauce
  • One 5.5-ounce (163 ml) can low-sodium V8 juice or tomato juice
  • 3 tablespoons tomato paste
Directions
  1. Place 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.
  2. 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.)
  3. 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.
  4. Adjust the seasoning and serve with any of the optional garnishes.
276 Calories In

Protein: 25 g; Carbohydrates: 26 g; Fat: 9 g; Fiber: 8 g; Sodium: 967 mg; Carb Choices: 2; Diabetic Exchange: 2 Lean Meat, 2 Starch

276 Calories Out

Women: Walk: 67 Minutes; Jog 32 Minutes
Men: Walk: 56 Minutes; Jog 27 Minutes

Calorie Combos

1 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 cals

Calorie Cuts

Reduce the kidney beans to 1 1/2 cups and save 38 calories per serving. Skip the optional avocado and cheese garnishes.

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Customer Reviews

Average Rating 5
( 4 )
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Sort by: Showing all of 4 Customer Reviews
  • Anonymous

    Posted September 2, 2014

    Just love this cookbook !!!! The recipes are outstanding and the

    Just love this cookbook !!!! The recipes are outstanding and they are easy.  

    1 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 19, 2014

    This is a review from Yukiko Jacques, wife of Stephen. This boo

    This is a review from Yukiko Jacques, wife of Stephen.

    This book is great !!! and this is the type of cooking book I wanted for a long time!
    It's a practical cookbook contains very delicious receipes under 400 calories. EACH RECEIPE UNDER 400 CALORIES!

    I was motivated to cook at home, immediately after I looked at this lovely and delicious-looking photos on this book
    and I became a lot slimmer, although I was not on a strict diet at all.
    I just enjoyed cooking and eating smarter and healthier, and the results were amazing.
    I highly recommend this book for anyone who want to stop looking at many cookbooks and use
    just one really good cookbook with delicious recipes which do not go wrong, without worrying at all about gaining weight!

    1 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted October 21, 2014

    Catherine Jones, Elaine Trujillo and Malden Nesheim have teamed

    Catherine Jones, Elaine Trujillo and Malden Nesheim have teamed up and created a phenomenal cookbook, The Calories In, Calories Out Cookbook. This body of work transcends well beyond its 200 everyday recipes in that it is an exceptional reference point and source of information.

    In the first 34 pages of this book, Jones and Trujillo address the importance of understanding what makes our respective ‘temples’ of our bodies tick and more importantly, the necessity of engaging with the overall process of living a healthy lifestyle. Jones opens the book with her chapter titled: A Cookbook for Everyone and breaks down her message with her own testimonial of what inspired her to delve into the importance of who we are, what we eat and why we eat it. Once the tone is set, the message evolves in the next chapter with a logical explanation of Understanding the World of Calories (by Malden Nesheim). There is a wealth of knowledgeable professionals throughout our world today who have done insurmountable studies surrounded with the premise of eat this, not that. However, what makes this particular book stand out is the simplicity and logic behind the intended message. We live in a society rife with ‘diet and weight loss,’ yet, there is a stronger sublime message of ‘do this, not that’ and, generally speaking, the end result is typically failed attempts and on to the next...

    The authors have virtually paved the way for the reader to understand the process of what it takes to make healthy food choices (and live a healthy lifestyle). The most valuable information for me personally were the two chapters devoted to determining daily caloric and exercise needs and the tools to get there: healthy recipes and shopping and cooking tips. It was time for me to put what I had learned to the test! This is the perfect time of the year for making soups and this book has some amazing recipes! Two of my personal favorites are Quick Zucchini-Basil Soup and Perfect Pumpkin Bread. Hello? It’s Fall. Who doesn’t want ‘comfort’ food sans the guilt? There is a guide paired with each of the 200 recipes that not only breaks down the nutritional value, but also provides what man or woman must do to work off those calories he or she just ingested. Sheer brilliance.

    This book has moved to the front of my pantry reserved for my cookbooks. Not only are the recipes easy to follow, but not once did I find an ingredient that I couldn’t pronounce (or not know what it was). The Calories In, Calories Out Cookbook covers snacks, breakfast, desserts, dinner, vegetarian and a wealth of information. The message that resonates throughout this book is all the baker/cook needs to do is engage and the end result I personally believe is the perfect life balance: healthy food choices, exercise and feeling good! Bravo ladies and thank you for such a thorough and easy guide!

    Quill says: 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!

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted September 14, 2014

    Violet- GUESS THAT SONG!!!!

    "I knew you were <br>
    You were gonna come to me <br>
    And here you are <br>
    But you better choose carefully <br>
    Cause l am capable of anything <br>
    Of anything and everything <p>
    Make me your Aphrodite <br>
    Make me your one and only <br>
    Don't make me your enemy, your enemy, your enemy

    0 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
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