A Calorie is Not Just a Calorie
A healthy daily calorie intake for a woman is about 1800 calories, and for a man about
2200 calories. Take into account that a calorie is not just a calorie. There are four
calories in a gram of protein, the same for a gram of carbohydrate, and nine calories in
a gram of fat. The recommended breakdown of percentages of carbohydrates to fat to
protein differs from person to person. Some people do better eating 25% fat, 25% protein,
and 50% carbohydrates, others do better with 30% fat, 40% carbohydrates, and 30% fat.
Everyone is different, so you have to find what works for you, which is why not all diets
are created equal and do not work for everyone.
Something else to consider is that eating a 500 calorie portion of a burger and fries does
not have the same nutritional value as a 500 calorie grilled chicken salad loaded with
vegetables, low fat dressing, and tablespoon of chopped walnuts or sunflower seeds, the
same as a yogurt, fruit, and granola or an omelet full of vegetables are better choices
nutritionally speaking over a giant sized latte and a sugar loaded muffin.
It is certainly alright to eat foods you like, but on a whole it is best to make sure you
are eating more healthy foods than junk food. Not being on a rigid diet helps keep the
ratio between carbohydrates, protein, and fat where should be, which will ensure you
eat a balanced diet. Knowing you have the freedom to eat what you want tends to keep
that balance in check. To be on the safe side it is a good idea to take a multivitamin and
mineral to make sure you have all the bases covered if you are not eating the things you
should be, read plenty of fresh and cooked fruits and vegetables, whole grains, lean
protein, and good mono-unsaturated fats from olive oil, avocados, nuts, and seeds.
If you are trying to lose weight keep in mind that foods with a higher water volume
will keep you fuller for longer. For example, a large apple, which is about 3 ¼ inches in
diameter, has about 110 calories, a one quarter cup serving of dried apple, which is about
three or four pieces, has 120 calories. The same goes for chocolate, an eight once glass of
chocolate milk made with 1% milk has about 100 calories it, while five pieces of Dove
Miniatures in both the milk and dark chocolate have over 200 calories and 13 grams of
fat. That doesn’t always work as a fix when you HAVE to have chocolate, but sometimes
it works.
When trying to get the maximum nutritional usage out of a limited number of calories
volume is the key. Studies have shown that people who drink a glass of water or start
with a broth based soup at restaurants or social gatherings feel more full and eat less, thus
consuming less calories. The same is true if you eat foods high in fiber and water, which
also have more nutritional bang for their buck.
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Red Cabbage Salad
One bag shredded red cabbage
Three tablespoons Hellman’s low fat mayonnaise
Juice of one lemon
1/4 teaspoon salt
Mix all ingredients thoroughly. Serve chilled. Makes six servings.
Nutrition information: 27.83 calories, 0.5 grams fat, 177.7mg sodium, 5.85 grams
carbohydrates, 0.86 grams fiber, 2.68 grams sugar, 5.86 grams protein.
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What’s the Deal with Figs?
Figs are a great source of calcium, with almost 100 milligrams in just four figs. Figs
help with digestion, and their high fiber content helps with constipation. They are good
sources of calcium, magnesium, iron, fiber, B vitamins, Vitamin C, and Vitamin E. Figs
also have the anthocyanins, powerful antioxidants, phytosterols that can help lower
cholesterol, and pectin, which helps reduce acid indigestion. Calimyrna and Mission are
the most popular varieties of figs. Enjoy them fresh or dried, plain, in salads, roasted with
a dollop of mascarpone cheese, and in baked goods.
Tags: better choices, calorie, carbohydrate, fat, fiber, nutritional value, protein
