BLOEM - JULY 2024

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
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