More than one-third of Americans are obese, according to a 2010 study published in "The Journal of the American Medical Association." This can be chalked up to many factors, but the basic cause of the epidemic is that people are simply eating more calories than they need. Controlling your calorie intake can help you get to a healthier weight. Knowing the caloric value of common foods can help you track your intake.
Starches
The diabetes exchange list is a tool you can use to help you track your calorie intake. Each serving of food within each food group contains about the same number of calories, fat, carbohydrates and protein. For example, each starch serving contains 80 calories, 15 g of carbohydrates, 3 g of protein and 0 g of fat. Serving sizes include one slice of bread, 1/2 cup of hot cooked cereal, 1/3 cup of cooked pasta or rice, five whole grain crackers, 1/2 cup of cooked peas or corn, 3 oz. baked potato and 3 cups of air-popped popcorn. Starches also contain B vitamins and iron.
Fruits
Fruits provide your body with essential nutrients, including vitamin C, vitamin A, folate, potassium and fiber. Fruit choices and serving sizes include a small apple, orange or banana, 1/2 cup of unsweetened canned fruit, 1 cup of berries, 1 cup of cubed melon, 2 tbsp. of raisins and 1/2 cup of orange or apple juice. Each serving contains 60 calories and 15 g of carbohydrates.
Milk
Milk provides calcium and vitamin D for healthy bones. When watching your calorie intake, choose low-fat or nonfat milk and milk products. Choices and serving sizes include 1 cup of 1 percent fat or nonfat milk and 6 oz. of low-fat or nonfat yogurt. Each serving contains 100 to 120 calories, 8 g of protein and 0 to 3 g of fat. Read the Nutrition Facts label for the exact amount of calories.
Nonstarchy Vegetables
Nonstarchy vegetables include broccoli, cauliflower, spinach, cucumbers, tomatoes, leafy greens, mushrooms and zucchini. These types of vegetables are lower in calories than the starchy vegetables, such as potatoes and corn, found in the starch group. Each serving of nonstarchy vegetable provides 25 calories, 5 g of carbohydrates and 2 g of protein. Serving sizes include 1 cup of raw or 1/2 cup cooked.
Meat and Meat Substitutes
To limit your calorie intake, choose lean cuts of meat and low-fat meat substitutes. Each 1 oz. serving contains 45 calories, 7 g of protein and 0 to 3 g of fat. Examples include white meat poultry, fish, beef tenderloin, pork chops, veal, lamb chops and low-fat cheese. A 1/4 cup serving of low-fat tofu and two egg whites are equivalent to a 1 oz. serving. In addition to protein, meat and meat substitutes supply iron, zinc and vitamin E.
Fats
Fat serving sizes are very small and calories can add up quickly. Each fat serving contains 45 calories and 5 g of fat. Examples include 1 tsp. margarine or butter, 1 tsp. of oil, 1 tbsp. of light mayonnaise, 1 tbsp. of salad dressing, 1 1/2 tsp. of nut butter and one slice of bacon.
References
- MayoClinic.com: Your Diabetes Eating Plan: Exchange Lists
- Harvard School of Public Health: How to Get to Your Healthy Weight
- International Food Information Council Foundation: Finding Balance: Understanding How Calories Work
- "The Journal of the American Medical Association"; Prevalence and Trends in Obesity Among US Adults, 1999-2008
- MyPyramid.gov: Inside the Pyramid
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