I found this lovely article, which indeed makes a lot of sense, but maybe the real questions are different. Something like:

• Which Calories are harder to assimilate or make our body to work harder to process them and which just bypass? It is completely different to eat a Melon in the morning before anything than drinking a Sugared Soda, even if both have the same amount of calories.
• What should we eat to get enough protein and not have that sense of hungriness, that munchy crave? It’s not only to feel full, it is not to feel hungry.

Indeed, we are all worried about how we eat and why we do, any good source of knowledge will feed us in the right way. And still the 5 a day campaign makes a lot of sense. 400 g vegetables and fruit are what the World Health Organization recommends and for the Harvard “Healthy Eating Plate” plate is the best one to follow. http://www.hsph.harvard.edu/nutritionsource/

Here is the article for you to decide.

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What Does 200 Calories Look Like?

Written by L. S. Wynn

Some foods have significantly more Calories than others but what makes the difference actually look like. Each of the photographs below represents 200 Calories of the particular type of food; the images are sorted from low to high calorie density. When you consider that an entire plate of broccoli contains the same number of Calories as a small spoonful of peanut butter, you might think twice the next time you decide what to eat. According to the U.S. Department of Agriculture, the average adult needs to consume about 2000 – 2500 Calories to maintain their weight. In other words, you have a fixed amount of Calories to “spend” each day; based on the following pictures, which would you eat?

Pictures of 200 Calories of Various Foods

Celery
1425 grams = 200 Calories

Mini Peppers
740 grams = 200 Calories

Broccoli
588 grams = 200 Calories

Baby Carrots
570 grams = 200 Calories

Honeydew Melon
553 grams = 200 Calories

Coca Cola
496 ml = 200 Calories

Red Onions
475 grams = 200 Calories

Apples
385 grams = 200 Calories

Canned Green Peas
357 grams = 200 Calories

Whole Milk
333 ml = 200 Calories

Kiwi Fruit
328 grams = 200 Calories

Canned Sweet Corn
308 grams = 200 Calories

Grapes
290 grams = 200 Calories

Ketchup
226 grams = 200 Calories

Sliced Smoked Turkey
204 grams = 200 Calories

Balsamic Vinegar
200 ml = 200 Calories

Lowfat Strawberry Yogurt
196 grams = 200 Calories

Canned Chili con Carne
189 grams = 200 Calories

Canned Black Beans
186 grams = 200 Calories

Canned Pork and Beans
186 grams = 200 Calories

Eggs
150 grams = 200 Calories

Cooked Pasta
145 grams = 200 Calories

Avocado
125 grams = 200 Calories

Canned Tuna Packed in Oil
102 grams = 200 Calories

Fiber One Cereal
100 grams = 200 Calories

Flax Bread
90 grams = 200 Calories

Dried Apricots
83 grams = 200 Calories

Jack in the Box Cheeseburger
75 grams = 200 Calories

Jack in the Box French Fries
73 grams = 200 Calories

Jack in the Box Chicken Sandwich
72 grams = 200 Calories

French Sandwich Roll
72 grams = 200 Calories

Blueberry Muffin
72 grams = 200 Calories

Sesame Seed Bagel
70 grams = 200 Calories

Tootsie Pops
68 grams = 200 Calories

Hot Dogs
66 grams = 200 Calories

Wheat Dinner Rolls
66 grams = 200 Calories

Corn Bran Cereal
60 grams = 200 Calories

Bailey’s Irish Cream
60 ml = 200 Calories

Smarties Candy
57 grams = 200 Calories

Uncooked Pasta
56 grams = 200 Calories

Blackberry Pie
56 grams = 200 Calories

Cranberry Vanilla Crunch Cereal
55 grams = 200 Calories

Cornmeal
55 grams = 200 Calories

Wheat Flour
55 grams = 200 Calories

Peanut Butter Power Bar
54 grams = 200 Calories

Puffed Rice Cereal
54 grams = 200 Calories

Jelly Belly Jelly Beans
54 grams = 200 Calories

Puffed Wheat Cereal
53 grams = 200 Calories

Brown Sugar
53 grams = 200 Calories

Glazed Doughnut
52 grams = 200 Calories

Salted Pretzels
52 grams = 200 Calories

Medium Cheddar Cheese
51 grams = 200 Calories

Fruit Loops Cereal
51 grams = 200 Calories

Gummy Bears
51 grams = 200 Calories

Splenda Artifical Sweetener
50 grams = 200 Calories

Salted Saltines Crackers
50 grams = 200 Calories

Werther’s Originals Candy
50 grams = 200 Calories

Snickers Chocolate Bar
41 grams = 200 Calories

Doritos
41 grams = 200 Calories

Marshmallow Treat
40 grams = 200 Calories

M&M Candy
40 grams = 200 Calories

Peanut Butter Crackers
39 grams = 200 Calories

Cheetos
38 grams = 200 Calories

Potato Chips
37 grams = 200 Calories

Hershey Kisses
36 grams = 200 Calories

Sliced and Toasted Almonds
35 grams = 200 Calories

Fried Bacon
34 grams = 200 Calories

Peanut Butter
34 grams = 200 Calories

Salted Mixed Nuts
33 grams = 200 Calories

Butter
28 grams = 200 Calories

Canola Oil
23 grams = 200 Calories