Eat Healthy Without Counting Calories
Like anyone who is health or weight conscious, Rebecca L. picks up each package of food when she goes shopping and flips it over to read the nutrition label. It’s a reflex. She sticks to natural and unprocessed foods as often as possible, paying careful attention to the ingredients list. “I do, however, have to remind myself sometimes about portion control and often go through periods where I want, or need, to lose weight,” says Rebecca, “so watching calories has been something on and off for me.”
What you eat is just as important as how much you eat—but how do you know when you’re eating the right amount? “The problem is that it’s the rare person who actually knows how many calories he or she needs in an average day to maintain a healthy weight,” says Virtua registered dietitian Barbara Darcy-Castorina.
Your daily calorie (energy) needs are based on height, weight, age, gender, and activity during the day. The average woman needs 1500 to 1800 calories per day, and the average man needs 1800 to 2200 calories per day.
Few people are willing to keep track of their calorie intake though—the measuring and noting of everything we eat and drink throughout the day seems tedious, if not obsessive.
If counting calories is too much math for you, these guiding principles can help you make sure you’re getting balanced, healthy meals:
- About 50 percent of your calories should come from carbohydrates (low-fat milk, fruit, high-fiber starches), 20 to 30 percent from protein foods (lean meats, lean cheese, eggs, nuts), and 20 to 30 percent from healthy fats.
- Avoid “empty calories,” such as cookies, candy, cake, soda, wine, beer, chips, and ice cream—essentially, foods whose main ingredients are refined flour and sugar.
- When preparing a meal, imagine a 9-inch diameter plate. Fill half of the plate with veggies and fruit, a quarter with lean protein foods and the remaining quarter with high-fiber starch.
- Make sure you get 1 to 2 teaspoons per meal of a healthy spread or oil or light dressing/mayo on a salad or starch.
- Eat/drink 1 to 2 servings of low-fat milk or yogurt every day. For people who are lactose intolerant, there are lactose-free products such as milk, cheese and cottage cheese. Or, there are lactase enzyme products in pill or liquid form that help people digest regular dairy products.
- Include in your daily diet at least 2 servings of fruit, at least 2 to 3 cups of veggies, and 6 to 8 ounces of lean meat. Always eat your fruit in order to get the benefit of the fiber. An orange is always better for you than a glass of orange juice.
- Drink at least 8 cups of water or sugar-free drinks daily. Pregnant women and people who engage in vigorous physical activity require even more fluids.
- Remember that even an extra 500 calories per day for a week may result in a new pound of body fat, so stay aware of mindless eating habits. Before and after a calorie splurge, it’s a good idea to get some extra exercise to help use up those extra calories before they go into fat storage.
- Get at least 30 minutes of aerobic movement a day, such as walking, biking, dancing, or swimming.