Counting the number of calories and carbohydrates you eat each day is essential if you are trying either to lose weight or maintain a healthy weight. Your doctor can help you determine how many calories you should be eating each day. According to general nutritional guidelines, at least 40 percent of your total daily calories should include healthy carbohydrates. While many people opt for low-carbohydrate diets to lose weight, keep in mind that carbohydrates serve as a vital source of energy for your body.
Step 1
Read the labels on any foods you purchase. You can determine the number of calories by scanning the calorie section at the top of food labels. The U.S. Food and Drug Administration reminds individuals to pay attention to the number of servings listed on a product label. For example, if you are drinking a bottle of soda that has 2 1/2 servings at 100 calories each, you will be consuming 250 calories if you drink the entire bottle.
Step 2
Look at the carbohydrate listing on food labels for the total number of carbohydrates measured in grams. One gram of carbohydrates is equal to four calories. If a food label indicates 10 grams of carbohydrates per serving, the product contains 40 calories from carbohydrates for each serving.
Step 3
Pay attention to the types of carbohydrates you are eating. There are simple and complex carbohydrates. Limit sugar in the form of table sugar and that found in candy, soda and many packaged baked goods. Simple sugars found in milk and fruit are a healthier source of simple carbohydrates. Complex carbohydrates include starches like those found in rice, pasta and bread. Exchange white starches for whole grain and whole wheat products when watching your intake of healthy carbohydrates.
Step 4
Carry a calorie counter book with you wherever you go. Purchase a nutritional guidebook that fits in the palm of your hand. Use the guidebook whenever you find yourself in a situation where you are unable to read labels to determine the number of calories and carbohydrates in the foods you are eating. These books contain an extensive list of foods and beverages that you will find on most menus.
Step 5
Plan on what you want to eat before going out to a restaurant. Continue to count calories even when you eat meals other than those you serve at home. Most restaurants and fast-food chains offer nutritional information online. You can access this information to find details about the number of calories and grams of carbohydrates in the foods you want to order. Use the nutritional guides to help you select the healthiest meal choices.
Tips and Warnings
- Do not forget to count the number of calories you consume in beverages.
- Diabetes affects the number of calories and carbohydrates your body needs. Your doctor or a registered dietician can help you develop a safe and healthy eating plan.
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