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.

“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

Introducing 200 super delicious recipes! Nutrient-rich, foolproof, and all 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 off those calories. 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!

PLUS …

• For easy access, the recipes are organized by calorie amounts: 0 – 199; 200 – 299; and 300- 399
• Helpful nutrition stats (including carb choices and diabetic exchanges) for every recipe
• “Calorie Combo” and “Calorie Cut” suggestions 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, food prep, shopping, and cooking
• Ideal for folks on 5:2 and intermittent fasting diets, and for people using weight-loss apps

We’ll tell you how much you need to walk or jog to burn off the calories in a recipe. In an introduction to the World of Calories by Cornell nutrition professor and author Malden Nesheim, PhD, you’ll learn what calories are, how our bodies use them, and why we don’t have to exercise off every last calorie we eat. Plus, a guide to determining your daily calorie and exercise needs. And to keep you on track, we’ve included an extensive appendix of nearly 1,000 popular foods and drinks with their calorie values and nutritional info—and much, much more!

“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

Welcome to my world of healthy cooking and eating! It’s a delicious and fun place to be. I know how hard it is to juggle life these days, and I also know that eating well and exercising are the keys to good health. There is no magic formula to get meals on the table every day. In this book, I try to make meal planning and cooking as easy as possible. I hope you enjoy the recipes as much as I do. A home-cooked meal is a gift!

“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.”

– JULIE SCHWARTZ, MS, RDN, CSSD, LD, Certified Wellness Coach, Chair of the Weight Management Dietetic Practice Group, Academy of Nutrition and Dietetics

Being a nutritionist, I often get asked what is the best way to maintain an optimal weight. My answer is always: balance the calories you consume with the those you burn off. I know this is easier said than done. I also know that this book is the perfect tool to help you move towards a healthier lifestyle. Just by increasing your calorie awareness, you’ll find yourself gravitating towards healthier foods, and ideally more home cooking. My family and I love Catherine’s collection of recipes. You will, too!

“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. … 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 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

“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

Blogging builds communities and that is our goal here. We blog at least twice a week, sometimes more often. Our blog includes recipes, nutrition tidbits, spotlight on super foods, shopping and cooking tips, calorie information, and tons more. …

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“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

While writing this book, we founded the Share Your Calories nonprofit under the TruBios Foundation. We are raising funds to build the first-ever, nonprofit, weight-loss app with a social-giving component. Users of the Share Your Calories App will be able to track their daily calories and share the extras they don’t need. Unconsumed calories can be banked then converted to meals at the rate of 1 penny per calorie. This formula means one meal equals $0.30! Our partner, Stop Hunger Now, will package and distribute the meals to global school feeding programs and during times of disaster relief.

Elaine and I firmly believe that the obesity/overweight epidemic and world hunger can both be conquered. Awareness is key, and from awareness comes action. The Share Your Calories App will help you maintain an ideal daily calorie intake, while at the same time you can help end world hunger. Stop Hunger Now’s school feeding programs have effectively decreased the risk of disease and death, increased school attendance, and offered a real chance at breaking the poverty cycle. Let’s all work together to make this world a healthier place for everyone, especially the young and most vulnerable.

We are proud to partner with Stop Hunger Now, a global humanitarian aid organization based in NC that has been fulfilling its commitment to end world hunger since 1998. Every year, Stop Hunger Now provides millions of nutritious meals and other life-saving aid to children and families all over the world. Stop Hunger Now collaborates with existing development efforts in vulnerable communities to provide meals to places such as schools, orphanages, nurseries and medical clinics. They also provide millions of meals in times of disasters.

Stop Hunger Now started its meal packaging program in 2005. Each six-serving bag produced by Stop Hunger Now’s volunteers includes rice, soy, dehydrated vegetables and a flavoring mix with 21 essential vitamins and minerals. Each meal costs only 29 cents and has a shelf life of two years. Join the movement to end world hunger today! If we all do our share, this vision can become a reality! Please visit their website to learn more.

We love to hear from our readers and the media. Please contact us for book signings, TV/radio interviews, cooking demos, lectures, signed copies of books, and anything else. We can join your cooking group via Skype. Please be in touch!

“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