According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) about two-thirds of Americans over the age of 20 are overweight. Almost one-third are obese. So, it's no secret that calories are on everyone's mind. The weight loss industry is a multimillion dollar industry aimed at uninformed consumers. Instead of becoming informed consumers, many of these companies enlist your membership in their programs that deliver "nutritious" meals to your door. While that certainly is one approach, it's less expensive and easier if you become an educated consumer and learn how to make better food choices for yourself.
The Food Pyramid
Whether your diet needs a quick tune-up or a complete overhaul, it's important to have a plan--a plan that works. One of the best places to start is by referring to the USDA Food Pyramid. The USDA Food Pyramid has been around since the early 1990s and organizes foods into six major categories: grains, vegetables, fruits, milk, meats and beans, and oils.
Visit the USDA Food Pyramid website (see Resources). By clicking on each leg of the pyramid (such as the Grains leg) you can determine the number of calories contained in specific foods. If you click on the link labeled "MyFoodapedia" and enter a food name, such as oatmeal, you can choose from four different types of oatmeal. If you select plain oatmeal, you'll see that 1 oz. of plain oatmeal contains 73 calories and belongs to the Grains group. If you click on the 1 percent milk add-on, it bumps the total number of calories up to 124.
Fresh Fruits
The secret to eating a heart-healthy diet that is nutritious and low in fat is to choose food items that are rich in vitamins and minerals, low in fat and carbs and not dense in calories. For instance, by clicking on the "Weight Loss for All--Calorie Content in Foods" link in Resources, you'll see that an average apple contains 44 calories, 10.5 carbs and 85 percent water. Other good choices (with their calories, carbs and water content in parenthesis) include bananas (107/26/75), figs (10/2.4/24), mangoes (40/9.5/80) and oranges (35/8.5/73).
Fats
Fats are one of the most calorie-dense foods you can eat, so limit them to special occasions. For instance, whole milk contains 175 calories per 1/2 pint. Cheddar cheese contains 260 calories in one 130 g serving. Butter contains 750 calories in one 3.5 oz. serving. Some so-called low-fat spreads contain 400 calories per 100 g. Other high-calorie choices include chocolate (500 calories per 3.5 oz.) and white table sugar (400 calories per 100 g).
Proteins
Proteins include not only meats but also meat substitutes. Depending on the cut of the meat, they can be either relatively low in calories or high. For instance, bacon can contain 500 calories per slice. A grilled lamb chop contains 368 calories and contains 28 g of fat for a 100 g serving. Roast duck contains 330 calories and 25 g of fat, while turkey has only 165 calories per serving with only 6 g of fat.
Free Foods
A number of foods are labeled "free foods" because they contain fewer than 20 calories and 5 g or less of carbohydrates. Examples are bouillon, diet sodas, lemon juice, garlic, herbs and many other seasonings.
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