health-medicine Articles


Do Healthy Calories Count

... Pooja Reddy/Unbound:

Its a misconception that you can eat whatever and whenever and how much ever,if its healthy. Eating healthy doesn't necessarily mean you don't have to keep a track over the calories you consume. Not all healthy foods are low in calories and even the number of calories in low-calorie foods can add up, causing you to exceed your recommended daily intake. Energy density, portion size and the proper proportions for each type of food we consume can help you from consuming extra calories.

Balancing those calories: 

By balancing the calories consumed versus the calories used you can lose or maintain weight.If you wanna loose weight then you should consume lesser calories than the calories being. You’ll gain weight if the calories intake is more than the one being used. As you start losing weight, you’ll be needing fewer calories to maintain your body weight, so keep in mind exercise more or eat less to continue losing weight.

Food’s energy density:

Energy denser foods like nuts and avocados are high in calories although they are healthy. Try opting for foods which are less energy denser like broth based soups, non starchy vegetables,fruits and whole grains. Foods like that can be eaten in larger portions which will help you feel fuller for longer. If you eat mainly foods that are low in energy density, you are less likely to consume too many calories and may be able to maintain your weight without counting calories.

Food portion control:

Controlling food portions will help you maintain calorie intake. People often consume more than they should without realizing as they wont know the exact portions. If you consume 2,000 calories per day, this should include 6 ounces of grains, 2.5 cups of vegetables, 2 cups of fruit, 3 cups of dairy, 5.5 ounces of protein foods, 6 teaspoons of oils and no more than 258 empty calories, according to the USDA's MyPlate. Empty calories are calories from foods high in sugars and solid fats and low in vitamins and minerals, including those from desserts and snack foods like chips. Consuming the recommended number of servings can help you maintain your weight without having to count calories.

Proper proportions:

Focusing on getting the foods you need first can help you stay within your recommended calorific  intake because these foods are likely to fill you up and leave little room for extras. An easy way to get about the right proportions of foods is to follow USDA's MyPlate guidelines, which recommends dividing your plate into quarters and filling one of these quarters with non-starchy vegetables, one with fruits, one with grains or starchy foods and one with protein foods. Add a serving of dairy or a non-dairy alternative to complete your meal.