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Eat Smarter to Cut Calories

By Linda Wells

You too can lose weight intelligently without having a dietary degree. It's all about healthy choices and some simple math.

" Most fruits, vegetables, whole grains or whole grain products, and beans are filling, low in calories and packed with nutrients "

If you are trying to lose weight, you will hear this simple rule over and over: eat less and exercise more. What this really means is that you have to eat fewer calories than you need for everyday living, and exercise more to create a daily calorie deficit.

In order to lose one or two pounds a week, you must eat 500 to 1,000 calories a day less than you need in order to maintain your current weight. Adding at least 30 minutes of physical activity to your day will also help you burn additional calories.

How to Calculate Your Maintenance Calorie Needs

You can calculate approximately how many calories you need daily in order to maintain your current weight by multiplying your weight in pounds by 15. For example, a 150-pound person needs to consume about 150 x 15 calories, or 2,250 calories a day to maintain that weight. To lose weight at a safe rate women should consume at least 1,200 calories a day, and men should consume at least 1,500 calories a day.

Avoid "fast" foods. Foods like hamburgers, French fries and chicken nuggets are high in fat, salt and calories, and the large portion sizes can tempt you to overeat.

Counting and recording the calories in everything you eat, with the help of a MYTRAK M2 and websites like www.mypyramid.gov, is your best bet for steady, sensible weight loss. But what about those days when calorie counting just isn't practical? Here are some simple rules to help you eat smarter and cut calories:

Natural Foods That Are Filling And Low In Calories

Eat whole, natural foods that are filling and low in calories. Most fruits, vegetables, whole grains or whole grain products, and beans are filling, low in calories and packed with nutrients

If you eat meat, eat small servings (not more than 4 ounces, about the size of a deck of cards) of lean meat with all visible fat removed. Even better, eat fish! Fish is an excellent source of protein and healthy omega three fatty acids.

Avoid fried foods. Rather than frying foods in oil, use cooking oil spray in a nonstick pan, or braise foods in low sodium broth or wine. Bake, broil or roast foods without adding fat.

Eat low-fat or nonfat dairy products. Low-fat or nonfat varieties of milk, cheese, yogurt, sour cream and cottage cheese are all good sources of protein and calcium that won't expand your waistline.

Avoid "fast" foods. Foods like hamburgers, French fries and chicken nuggets are high in fat, salt and calories, and the large portion sizes can tempt you to overeat.

Avoid high calorie, low-nutrient processed foods. "Low-fat" doesn't always mean "low-calorie". Shop the outside edges of your supermarket (produce, meat, fish, dairy), rather than the inside aisles filled with processed foods!

Drink as few calories as possible. Soft drinks, fruit juice and alcoholic beverages are high in sugar and calories.

Source: Harvard Health Publications: HEALTHbeat

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