Healthy Eating, Food Exchange Lists You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods. Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals: Back to top Fat-Free and Very Low-Fat Milk contain 90 calories per serving. Very Lean Protein choices have 35 calories and 1 gram of fat per serving. Fruits contain 15 grams of carbohydrate and 60 calories. Lean Protein choices have 55 calories and 2–3 grams of fat per serving. Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. Starches contain 15 grams of carbohydrate and 80 calories per serving. Fats contain 45 calories and 5 grams of fat per serving. Source: Based on American Dietetic Association Exchange Lists
USDA National Nutrient Database Calorie Calculator - Daily Caloric Needs <div class="alert">Hey! You have JavaScript disabled on your browser. The calculator will not work. <a target="_blank" href=" how to enable JavaScript on your browser.</a></div> How Many Calories Should I Eat? One-size-fits-all calorie recommendations do not work. They must be customized to each individual. To accurately determine your daily calorie amount: Enter your current weight, age, height, and gender into the calculator. The results will show how many calories you may eat in order to maintain or lose weight. As you lose weight you will need to recalculate based on your new weight. Calories for Fat Loss Science tells us that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss. In reality things don't quite work that efficiently! Generally, a person's energy expenditure becomes less as they get lighter - meaning that you will inevitably plateau. Warning! The Weight Loss Plateau
Drink This Picture a blazing 90ºF Sunday in July. Your basic instinct tells you to lie panting in the breezeway with the dog, or poolside with a cold drink. But your so-called "higher reasoning" tells you that your success in October's marathon hinges on whether you complete today's long run. Never mind, you're a runner, so we know how you're going to answer that. So grab a cool drink, find a comfortable place to sit, and listen up. 1. 2. 3. 4. 5. 6. 7. 8. Performance starts to decline when you lose 3 percent of your body weight in sweat. Right This Weigh Try this method for measuring how much water you should drink during and after your runs: Immediately before and after several upcoming runs (especially those in hot weather), weigh yourself without any clothes on. If you find you can't drink enough to offset your sweat loss no matter how hard you try, don't worry. Be in the Minority According to Scale Liquid Diet Tired of sipping water?
Would you be prepared to cut out processed food for a week? Kellogg's Frosties. Photograph: Dan Chung/Guardian Another day, another story about the shocking ingredients found in processed foods. But should we be surprised when bloated figures hit the headlines? You're probably too clued-up to be buying the worst of these nutritional nightmares. If you want to seize back that power, run an audit of your processed-food consumption. First of all, what is processed food? "any food other than a raw agricultural commodity and includes any raw agricultural commodity that has been subject to processing, such as canning, cooking, freezing, dehydration or milling" This broad definition includes pasta, oil, tinned tomatoes and many other staples. For my experiment I cut myself some slack and defined "processed" as any product containing more than two ingredients excluding water. Was it painful? The pain came mainly in the form of extra time needed for preparing meals. Second, try doing what I did.
List of Calories in Popular Foods It’s good to know how many calories your are consuming whether you are on a diet or just making sure your eating enough to stay healthy. We’ve put together a list of common favorite foods and their calorie content. This way you can keep track of your caloric intake and if you’re desperate for those morning pancakes (520 calories for two) you’ll know where to compensate elsewhere or be more inspired to hit the gym later. Also remember, there’s a lot of great low calorie substitutes for high calorie foods such as a chicken burger (130 calories) versus a hamburger (250 calories). Calorie Content in Popular Foods Calories give you energy, which is needed to keep you and your body going throughout the day, but if you’re not burning enough calories then that’s where weight gain occurs. The important thing to remember is to live a healthy style.
Nutrition: How to Read a Nutrition Facts Label -- familydoctor.org What is a Nutrition Facts Label? The Nutrition Facts Label helps you determine the amount of calories and nutrients in one serving of food. Nutrients include fats, carbohydrates, protein, vitamins, and minerals. This information helps you know whether you're eating a healthy, balanced diet. The label, which is included on every packaged food product, lists the amount of: FatTotal fatSaturated fatTrans fatCholesterolSodiumTotal carbohydrateDietary fiberSugarsProteinVitamins and minerals Here is an example: What is a serving size? Serving size is the first piece of information listed on the label. Serving size is an important part of a healthy diet. It’s important to compare the serving size listed on the container to the amount of that food that you normally eat. What is the Percent Daily Value? A healthy person should consume a certain amount of fats, carbohydrates (especially fiber), protein, and vitamins and minerals each day. What ingredients should I limit in my diet? Saturated fat.
The Best Foods For Runners from Runner's World.com Most supermarkets stock more than 30,000 items, yet every time we race up and down the aisles of the grocery store, we toss into our carts the same 10 to 15 foods. Which isn't such a bad thing, as long as you're taking home the right foods--ones that will keep you healthy, fuel peak performance, and easily cook up into lots of delicious meals. So before your next trip to the grocery store, add the following 15 foods to your must-buy list. Then, when you get home, use our tips and recipes to easily get them into your diet and onto your menu. Add to your cart: Almonds Runners should eat a small handful of almonds at least three to five times per week. Add to your diet: Add almonds and other nuts to salads or pasta dishes, use as a topping for casseroles, or throw them into your bowl of hot cereal for extra crunch. Add to your cart: Eggs One egg fulfills about 10 percent of your daily protein needs. Add to your cart: Sweet potatoes Add to your cart: Whole-Grain Cereal with Protein Ingredients
What Does a 1,500 Calorie Diet Look Like? Most people will lose weight on a daily diet of 1,500 calories, which is the total calorie count for all the food pictured above. If you want to be even more precise about cutting calories, this simple calculation will give you a daily calorie goal that can help you lose a healthy 1 to 2 pounds per week. Calculate your calorie goal YOUR CURRENT WEIGHT X 12 = calories needed to maintain your weight To lose 1 pound/week: Cut 500 calories/day To lose 2 pounds/week: Cut 1,000 calories/day Note: For healthy weight loss, we don't advise losing more than two pounds per week. To create your own 1,500-calorie day, browse the breakfast, snack, lunch and dinner recipes below. Breakfast For breakfast, choose one of these 300- to 350-calorie breakfast options. Lunch Aim to make lunch 325 to 400 calories. Snack Add in a couple of healthy snacks. Dinner Download a FREE 5-Day 1,500-Calorie Meal Plan to Lose Weight! Editor's Note
Learn intuitive eating to stop yoyo dieting - Am I Hungry?® Am I Hungry?® This deceptively simple question is the answer to ending your struggle with food without restriction, without deprivation, and without guilt. Face it. Food issues aren't just about what you eat, but why you're eating in the first place. Listen to this radio interview of Dr. If diets were the solution, there wouldn't be a problem There is another way! Think about it. You have a choice. Read a few of our many success stories to see how Am I Hungry? Click here to read about our Am I Hungry? Are Pre-Packaged Salads Worth the Convenience? | Nutrition Nutrition Simin Levinson May 28, 2009 Mr.T in DC / flickr You know real food beats processed food, but eating a salad—even if it's pre-packaged—has to be better than a lot of other on-the-go options, right? Not necessarily. Although easier than washing and preparing greens yourself, many salads at restaurants and grocery stores contain shocking amounts of calories, fat and sodium. The Unhealthy Truth Problem #1: No Labeling Take a look at the labels (or lack thereof) next time you buy a packaged salad. Problem #2: Salt Overload Excessive amounts of sodium are added to pre-packaged foods as preservatives to keep it from spoiling and to help the food retain its flavor. Problem #3: Calorie Count You might expect 820 calories from a greasy sandwich and soup, but from a salad? Other high-calorie salads include the Chicken Chipotle Salad at 710 calories and 1960mgs of sodium, and the Caesar Salad with chicken at 820 calories and 2290mgs of sodium. The recommended daily value for sodium is 2400mgs.