40 Get It Bloemfontein July <strong>2024</strong> getitmagazine.co.za/bloemfontein
FOCUS ON CHECKERS WINTER FOOD COUNTING CALORIES? Although calorie deficit diets have been the go-to method for weight loss over decades, health experts warn that obsessively counting calories might not be the best way to keep your weight in check. The Harvard Medical School recommends to rather be aware of the energy and nutrition contained in the foods we consume and that food in its rawest, natural state, or that closest to how it looks when it comes from the farm, is the healthiest option. Thus, rather be aware of the calories you are consuming than merely counting them. So it may be that a fresh fruit and a diet snack bar have the same amount of calories, but the fresh fruit would be a healthier choice. But how many calories should a person consume daily? As every individual is different, your caloric needs will depend on many factors, including age, body size, activity level, and metabolism. Most women need 1,600 to 2,000 calories per day to maintain their weight, while most men require 2,000 to 2,400 calories per day. If you find it challenging to get your calorie consumption down to healthy levels, start by measuring your food intake. There are many apps available that can help you check the nutritional value of a type of food per its weight. Rather opt for smaller portions of nutrient dense foods, like meat and fats. You might be surprised to learn the size of a standard portion is much smaller than you are used to! Also, Mayo Clinic suggests if you feel hungry all the time, try consuming more low-energy-dense foods that you can eat a greater amount of and will help you feel fuller on fewer calories. For instance, a cup of grapes contains only a quarter of the calories a cup of raisins do. Here are some foods Healthline recommends that are lower in calories: Apples, Asparagus, Beets, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Chard, Clementines, Cucumbers, Fennel, Grapefruit, Iceberg lettuce, Kale, White mushrooms, Onions, Peppers, Papaya, Radishes, Rocket, Romaine lettuce, Strawberries, Spinach, Sugar snap peas, Tomatoes, Turnips, Watercress, Watermelon, Zucchini. It is always best to consult a dietician and your doctor first to get the right advice before you make major changes to your diet and lifestyle, especially if you have any medical conditions, like diabetes. Recipe: Harvard Health Publishing, Mayo Clinic and Healthline getitmagazine.co.za/bloemfontein July <strong>2024</strong> Get It Bloemfontein 41