Counting calories is an effective method of weight control. The number of calories we consume and expend is directly related to fluctuations in body weight over time. You can count calories manually or electronically.
Knowledge of the diabetes food exchange system will facilitate counting calories from food. While the exchange system was originally intended to assist individuals diagnosed with diabetes in planning their meals, it is currently used by diabetics and non-diabetics alike. The exchange system divides foods into five major food groups based on their caloric content and nutrient amounts.
You can electronically count the number of calories you consume using one of various online databases designed for this purpose.
Counting Calories by Food Group
Step 1
Obtain the diabetes food exchange lists for carbohydrates, meat and meat substitutes, fats, combination foods, and fast food. The exchange lists are readily available online or in any introductory nutrition textbook.
Step 2
Learn the calories provided by a serving of each of the food groups. Here is a quick summary:
- One serving of starch = 80 calories
- One serving of fruits = 60 calories
- One serving of vegetables = 25 calories
- One serving of skim milk = 90 calories
- One serving of low-fat milk = 120 calories
- One serving of whole milk = 150 calories
- One serving of very lean meat = 35 calories
- One serving of lean meat = 55 calories
- One serving of medium-fat meat = 75 calories
- One serving of high-fat meat = 100 calories
- One serving of fat = 45 calories
Step 3
Learn the average serving size for each of the food groups. For example, a serving size for the starch group is 1 slice of toast, 1/2 cup cooked pasta or 3/4 cup unsweetened ready-to-eat cereal. A serving size for the fat group is 1 tsp of olive oil, 1/8 avocado, or 1 tsp butter.
Step 4
Count the calories from your meals by estimating the serving size (or measuring it precisely using measuring cups and measuring spoons) of the food items you are consuming and noting their caloric value from the exchange lists. For example, if you are eating a sandwich made from two slices of toast, 1 oz Swiss cheese, and 1 oz turkey, you would count the calories as follows: Two slices of toast count as two starch servings which adds up to 160 calories. One oz Swiss cheese counts as a high-fat meat and contains 100 calories, whereas 1 oz turkey counts as a lean meat and provides 35 calories. All this adds up to 295 calories for your sandwich.
Step 5
For electronic calorie counting, enter the food product consumed along with its serving size into the allotted section of the website. Find examples of reliable online calorie counters by visiting the following links:
http://www.livestrong.com/myplate/
http://www.nutritiondata.com
http://www.fitday.com/
Tips and Warnings
- The best way to commit the exchange system values to memory is to use it repeatedly and consistently. It might seem daunting at first but if you keep at it, you'll become a calorie counting expert in no time! Whenever possible, use measuring spoons and/or cups to obtain a more accurate estimations of serving sizes.
Things You'll Need
- Diabetes food exchange lists
- Measuring cups
- Measuring spoons
References
- "Nutritional Assessment;" R. D. Lee & D. C. Nieman; 2003
- American Dietetic Association: Exchange Lists
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