(OK,I do.)
How many calories a day do you need?
A quick way to estimate your calorie needs is to multiply your current weight by ten.
Let’s say you weigh 150 pounds x 10, so you need around 1500 calories per day.
First, you oughta know what nutrients your body actually needs.
In general, fresh fruits and vegetables are your most nutritious choices.
But, fruits and vegetables don’t give you everything you need.
You also need some protein and fats for a balanced, complete diet.
Protein is great for maintaining muscles and repairing tissues.
Fats are necessary for brain function and skin health.
Protein and fat also help you stay satisfied, so you end up eating fewer calories overall.
When you are deciding if a food is “worth it” calorie-wise, consider the nutrients it provides.
So, it’s not just about the calories, it’s about the nutrition too.
Soda is high in calories: around 150 calories for a 12-ounce can.
And when you drink a soda you don’t usually eat less to account for those calories consumed.
Also, soda has almost no nutrients, no vitamins, and no minerals.
It is primarily sugar, which most of us get more than enough of already.
When you drink liquid sugar, your blood glucose skyrockets, leading to an eventual sugar crash.
This leaves you feeling exhausted and hungry again.
Regular consumption of sweetened beverages has also beenimplicated in a higher riskof obesity, diabetes, and heart disease.
Soda is definitely not worth the calories.
Blended coffee drinks
Fancy coffee drinks are fun remember theStarbuck’s unicorn frappuccino?
Although these drinks might taste delicious, remember you are ingesting a milkshake, not a normal coffee.
Plain coffee has zero calories and is high in a ton of antioxidants.
A venti-size frappuccino is approximately 500 calories.
It also contains 50 percent of the amount of saturated fat you need for the day.
If you feel like you need an afternoon pick me up, skip the blended drinks.
Order a small nonfat latte or an unsweetened tea instead.
By displaying it at the checkout, they’re hoping you’ll make an impulse purchase.
But candy bars just aren’t worth it.
Some bars do contain nuts, which are considered healthy sources of fat.
And maybe you’ve also heard that chocolate is healthy because it’s a good source of antioxidants.
You are also looking at somewhere between 200 to 400 calories per bar.
Most have around 20 grams of sugar, the equivalent of drinking a soda.
This will give your body some amazing antioxidants, and help curb that craving.
Potatoes are also naturally high in potassium, but overall all chips are highly processed, low-nutrient snacks.
The main problem with chips is that they are designed to promote overeating.
Even the advertising for them refers to how no one can eat “just one.”
Have you ever measured the actual portion size listed on the food label for chips?
It’s only about 8 to 10 chips.
If you want to eat chips, be aware of your portions.
Never open a bag of chips, while mindlessly watching TV.
These guidelines recommended that fat of all kinds be avoided to make it improve health.
But fat actually serves a purpose.
It increases satiety, or the feeling of fullness.
Eating only fat-free foods will make you incredibly hungry becausesugar increases hunger.
It will contain fewer chemicals, less sodium, and less sugar.
It will also make you feel satisfied longer, so you will eat less overall.
Ideally, most grains should provide at least 3 grams of fiber per serving.
So I ordered what looked like the smallest thing available, a lemon bar.
I was absolutely blown away.
The pastry case can look very tempting as you stand in line waiting for your coffee.
These items will make you hungrier later on and provide almost zero nutrition.
It will curb your sweet craving, complement your coffee, and save you a ton of calories.
Your favorite foods
The foods listed above should be limited in your diet.
But, we all have favorites.
Favorite foodsshouldbe part of your diet.
If you love something that isn’t ideal, it’s ok to eat it for pleasure sometimes.
I recommend applying the 80/20 rule when it comes to food.
You ate it anyway, now what?
Make a better choice next time.
Or continue to enjoy that food because you simply love it.
