Clearing up Calorie Confusion

Clearing Up Calorie Confusion

With so many different messages about how to lose weight, consumers are most interested in the most successful solutions.

The key to any successful, healthy weight loss strategy comes down to managing calories — making sure you eat fewer and/or burn more. But, since calorie counting can be challenging for some of us, some simple tips can make

It’s all about calorie balance. That means if you eat more calories than your body uses, they will be stored as fat. One pound of body fat is equal to 3,500 calories. In theory, losing one pound requires a deficit of 3,500 calories. For example, eating 500 fewer calories per day would result in losing one pound per week. Of course, every “body” is different, so you may find that your weight loss can vary from week to week.

Portion Management

To keep calories in check, be mindful about the amount of food you eat on each occasion at breakfast, lunch, dinner and snacks. You may still enjoy your favorite foods, just in moderation. To do this, you need to be aware of portion sizes and choose the amount that’s right for you.

Research suggests that we eat in “units,” such as a sandwich, a plate of food or a slice of pizza—but today’s units come in varying sizes! Of course, the bigger the portion, the more calories you’re eating—and this is where the nutrition label can be a useful tool. Use the label to determine the amount of calories and nutrients per serving so you can keep track of how much you’re eating.

When dining out, some tips to managing portions are:

■   Request a half order of an entrée. Have it served on a salad plate rather than a large dinner plate.

■   Share an entrée with a friend.

■   Ask about child-sized portions.

■   Get a “to-go” box when you are served and put half the meal into it before you start to eat.

■   Order an appetizer as an entrée.

Go Ahead and Snack

It’s a smart strategy to incorporate your favorite “fun foods,” just do so in moderation. Divide larger packages into smaller portions or choose foods in pre-proportioned single-serving packages. Look for snacks such as fat-free yogurt, fruit cups, crackers, reduced fat cookies or cheese that provide about 100 to 150 calories per package.

Jot It Down

To get an idea of how much you’re eating, try keeping a food diary for a few days. Jot down everything you eat and drink, including the portion size. This will help you spot those “hidden” calories that seem to sneak in.

This fact sheet is sponsored by Kraft/Nabisco. The contents have been reviewed by the American Dietetic Association’s Fact Sheet Review Board. The appearance of this information does not consti-tute an endorsement by ADA of the sponsor’s products or services. This fact sheet was prepared for the general public. Questions regarding its content and use should be directed to a dietetics professional.