How to count calories in your food – Part 5

Whether you are over or under weight, counting calories in your diet can have health benefits for you. To begin the calorie counting journey, create a “food journal” for each day of the week. That way, you can document what you consumed, when, and what the caloric count of each item was. At the end of the day you can tally your counts to see what your grand total intake of calories was. This can be beneficial if you are trying to lose or gain weight. It will help you to keep track of how many calories you are consuming, at what time of day your largest consumption of calories is, and what calories can be eliminated or increased depending on your weight goals.

The best way to accurately count calories it to look up the nutritional values of each food and drink item prior to consumption. Don’t just think food, remember that certain drinks, juices, and java with cream or milk can contain a significant amount of calories. If you are eating packaged food, the side panel will provide you with the nutritional information you need. The calorie per serving count is usually the first value you will see. Remember to write down how many calories are in the food item you are eating, and know how many servings you are eating. If a bag of chips has 200 calories per serving, take note of what a serving is. If a serving is 12 chips and you ate 24, be sure to document in your food journal that you actually took in 400 calories.

When reading the side panel of a box is not an option, such as in a restaurant, request a menu of the nutritional values of the items you are eating. Most restaurants are required to keep a general list on hand. If there is not a menu with the calorie values available, go to the website: www.thecaloriecounter.com to look up each item you consumed individually to get a rough estimate. Many fast-food restaurants post their nutritional values online, which makes it easier for you to make the right choice when you visit that particular restaurant.

By keeping a journal of when and what you consumed for calories, it can help you make changes to any unhealthy eating habits you may have, especially if you are trying to lose weight. I’ve many times heard overweight people claim “I barely eat!”, and that statement is pretty true. When you look at a food journal of a junk food junkie, it will usually contain only a few items, but those items are so dense in calories they are taking in practically double their daily allowance for calories.

Remember, calories are NOT the enemy. Calories are actually energy, which our bodies REQUIRE to function. Taking in the right amount for your body is key.