9 Liquid Calories Calories from beverages count too, and sometimes more!
Alcohol, smoothies, coffee with cream and sugar, sweet tea, and soda provide approximately 21% of our daily caloric intake. Beverages satisfy thirst, but they do not feed our bodies and satisfy hunger. So if you require 1,500 calories to lose weight and you drink 21% of your calories (that’s 315 calories), you only have 1,185 calories left to eat. How do these calories add up? » 8 oz. coffee, black - 0 calories » 12 oz. diet soda - 0 calories » 16 oz. unsweet tea - 0 calories » 8 oz. skim milk - 80 calories » 6 oz. wine spritzer - 80 calories » 12 oz. light beer - 110 calories
» 8 oz. coffee with sugar/cream - 30 calories » 12 oz. soda - 150 calories » 16 oz. sweet tea - 160 calories » 8 oz. whole milk - 165 calories » 5 oz. wine - 130 calories » 12 oz. beer - 160 calories » 20 oz. fruit smoothie - 410 calories
Replace sodas, fruit juice and sweet tea with water or sugar free beverages. Switch to club soda and vegetable juice for snacks. Wine is known to have health benefits, but the calories add up quickly. Drink alcohol in moderation.
10 Portion Control It’s not the food we eat that is the problem –
all foods can fit in menu planning. It’s the amount of food we eat that is the problem. We have grown accustomed to large servings when dining out and feel we need the same portions when dining at home. A few mindful steps to portion control: Leave a few bites on your plate Use a smaller plate – using a 10” plate rather than a 12” plate results in a savings of 50 – 150 calories Check portions periodically using measuring cups, spoons, scales. Small amounts add up quickly:
Registered Dietitians will help you achieve your personal health goals for your Physical and Emotional Well Being
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» 1 oz. French Fries - 88 calories » 1.5 Donut Holes - 100 calories » 3 Hershey Kisses - 75 calories » 3 Oreo Cookies - 160 calories » 15 Tortilla Chips - 140 calories » 20 Potato Chips - 165 calories » 12 Peanut M&Ms - 125 calories Recognizing these habits that sabotage your healthy efforts and good intentions is a first step. Breaking the habits of mindless eating results in improved health and a greater appreciation of food. Take the time to slow down, plan and enjoy your meals, and savor every healthful bite.
To Lose a Pound
Did you know that you need to decrease your caloric intake by 3,500 calories to lose one pound? This works out to eating 500 fewer calories per day for one week. Your daily caloric requirements are based on age, height, weight, sex, and overall activity level. A woman will burn fewer calories than a man, and a shorter person will burn fewer calories than a taller person. As you age, you also begin to burn fewer calories due to a slower metabolism. To maintain a healthy weight, find the right balance between the amount of calories eaten and the calories burned.