Learn to count your
calories
Do
you need to know your daily calorie count as part of a weight loss plan, your
weight maintenance program, a healthy lifestyle commitment, to explore a low
calorie anti-aging diet, or
to help keep away the dreaded belly fat?
Here
are some easy calorie counting tips to help you get started on your road to a
healthier life.
How
to measure portion size
Remember
portion size, portion size, portion size.
Every
time you see a calorie count, it is based on the portion size or the amount of
the food tested.
Watch that nutrition label
Watch that nutrition label
Most
prepared foods now have nutrition labels which include the calorie count per
portion. For other foods, use a calorie counter chart.
When
you change the portion size, be absolutely sure you have not increased it.
Remember,
when you change the portion size, you will always change the calorie
count.
Avoid portion
distortion
When
preparing food at home, measure portions twice.
Measure
ingredients before you cook especially with recipes that give you calories per
serving.
Then
measure portion size after cooking to check with calorie counters.
This
is easier by keeping separate sets of measuring spoons and measuring cups near
the refrigerator and/or pantry areas.
Exchange high calorie food
for low calorie food
Pump
up your daily diet with very low calorie foods like a variety of very low calorie green teas in delicious flavors, low calorie fruit selections, and low calorie vegetable selections added to recipes.
Discover
how to make low calorie substitutions for high calorie foods. For example,
instead of a creamy, sugary double latte that has 500 calories or a high
calorie snack, treat yourself to a delicious new green tea at 2 calories.
Keeping track of daily calories
Keep
a written daily record until you have developed all the skills you need to
maintain a low calorie diet with sufficient healthy nutrients for life. You
simply can’t keep these totals in your head, day after day, year after year,
and it is the calorie totals that count.
Try
keeping a small pad of paper in your pocket with a small pencil or pen.
Record
the calorie totals as you eat them and keep running totals of the weeks and
months to measure your progress.
If
you are considering an anti-aging diet of
calorie intake reduction while maintaining optimal nutrition, you must first
check with your physician to monitor any prescription drugs you may be taking
for a health problem.
Since
eating healthy may improve your health rapidly, your treatment program may also
need to change accordingly. People may be able to carefully stop some
medications. Also, this diet is for healthy non-pregnant adults only.
