Hidden Calories People also need to be wary of hidden calories that can be found in what looks to be a healthy food. Similar to the consumer sabotage, you need to fully understand what you are really ordering when trying to make the best decision for your diet. When people dine out for dinner, they will opt to take the side salad instead of fries, or a fruit smoothie instead of the ice cream shake. But is this really the healthiest decision? It can be, but only if you are looking out for the hidden calories. A salad will often include cheeses and salted nuts on top along with a very fatty dressing that can contain more than 1,000 calories alone. The same holds true for smoothies. Depending on what is selected, some smoothies can contain many more calories and sugars than people think. According to the American Medical Association: Family Medical Guide, one 12 ounce smoothie can contain up to 300 calories due to sugars and other ingredients. To put this into perspective, a small fry at McDonalds has only 250 calories. One way to make sure you know what you are getting is by going online and doing some quick research. Most chain restaurants will have the nutritional information on their websites and fast food establishments will have them posted. There are also websites that will help you track your caloric intake, such as the USDA’s MyPyramid Tracker and My CalStep.
How to Fight Sudden Snack Attacks Spontaneous snacking is a huge contributor to overeating whether you are in the office or walking on campus. When working on deadlines, projects or studying for an upcoming class, people tend to snack on whatever happens to be around them at the time. Mindless eating or eating when bored will certainly steer you into calorie trouble. One way to combat this is to purchase individual snack packs or 100 calorie packs. This automatically will set a limit to the amount of food the individual is consuming and keep you from overeating. Another area where people tend to get into trouble is late night snacks. Everyone has been there before when they have an “uncontrollable” urge for a slice of chocolate cake. When you eat late at night, you are normally eating less nutritious options and are severely increasing your caloric intake. Sometimes the portions can be similar to that of an entire meal, which defeats the purpose of the snack. One way to get around this is to make smart decisions. Instead of taking that slice of pizza or ice cream, go for the piece of fruit or even a glass of water.
Depending on what is selected, some smoothies can contain many more calories and sugars than people think.
Exercise is the Key Most people do not realize it, but there are easy exercise opportunities everywhere. For instance, instead of riding the elevator, climb the stairs. It may sound insignificant, but those few extra flights not only help burn calories, but will also begin to tone the legs and help build endurance. This strengthens the heart and builds lung capacity. Set some time aside each day, at least 20 minutes, to commit to some type of physical activity. Joining a gym or health and fitness center is a great way to be held accountable and staying on top of the commitment to getting in shape. Proper diet and good exercise can change your entire outlook on life. Even though eating right and exercising can be difficult and require more persistence and energy than you may like, proper nutrition will not only give more energy, but will also aid in a more healthy and balanced lifestyle. And those are two goals well worth pursuing this year! – A. Hammel
Winter 2009
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