Calories are a measure of energy we derive from food and burn with activity. Our bodies use calories constantly to breathe, stand, run, think and sleep. We use more calories when doing exercise. Foods that are high in calories are often also high in fat. Calories are essential to life, but calorie consumption can be controlled and monitored.
Step 1
Foods that have labels will make calorie counting easy. The Nutrition Facts panel on the side of a food item will include the serving size, number of servings per container and the nutritional amounts per serving including: calories, calories from fat, total fat, saturated fat, trans fat, cholesterol, sodium, potassium, total carbohydrate, dietary fiber, sugars, protein and percent daily values of vitamins and minerals. Double check the serving size before assuming the number of calories on the panel is what you consumed.
Step 2
Keep a food journal of all the foods you eat and times eaten for at least three days. Allow space on the side of the page for tallying calories and any other dietary components you want to review such as protein, iron, fat, carbohydrate, fiber, etc. Include packets of sugar in coffee and accurate estimates of portion sizes. Household measuring cups work well but a food scale can also be used. Mixed dishes should be assessed as individual items (for example, spaghetti and meatballs recorded as 1 cup spaghetti, 1/4 cup Marinara Sauce, 2 -1 oz meatballs). Drinks should be noted in ounces or cups instead of large or small.
Step 3
Review recipes when available. Calories could be decreased in the dish by decreasing the fat or carbohydrate amounts. Baked goods work well with applesauce used as an equal amount replacement for oil. Try using half the sugar called for in the recipe and see if it is still satisfying. Use a smaller amount of olive oil in place of butter for potent flavor in less fat.
Step 4
Use exchange lists or diet databases for additional foods that did not have a label. An ounce of medium fat meat provides approximately 75 calories, 1 tsp of fat contains 45 calories, half cup or 1 slice bread or starch contains about 80 calories, 1/2 cup or 1 small fruit provides about 60 calories, 1/2 cup of cooked or 1 cup raw vegetables provides approximately 25 calories, and an 8 ounce cup of low fat milk provides 120 calories.
Step 5
Add up the calories and other nutritive items by meal and by day. Review this information as a learning opportunity for when, where and how you consume calories and which items contained the highest, lowest and most surprising calorie counts.
Step 6
Remember that calories are necessary. Foods may be high in calories but be very nutrient-dense and thus be very good for you. Using strategy to incorporate the most nutritious calories is more important for health. Increasing fiber through choosing whole-grain breads, pasta and cereals, maintaining calcium intake with less fat by using reduced-fat dairy products and increasing vitamin and mineral content with low-calorie fullness by eating more vegetables and whole fruits are all ways to get the most nutrition from your calorie budget.
Tips and Warnings
- Visual estimates of portion size include: 3 oz meat = size of deck of cards and 1 cup = size of tennis ball.
- Consuming less than 1,200 calories per day could be dangerous. Consult your doctor before starting any severe weight loss plans. Estimating caloric content from exchange lists includes a significant margin of error. Consult your doctor or a registered dietitian if you need more specific information on your diet plan and/or if you have other medical conditions requiring diet modification.
Things You'll Need
- Journal
- Pen
- Calculator
- Food Labels
- Measuring cups and spoons
References
- American Diabetes Association Exchange Lists
- The American Dietetic Association
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