FAQs
What are calories? How can you tell how many are in a food?
Calories are a measure of the energy in food. Foods often have more calories than you’d guess. Most people (even nutrition experts) consistently under-estimate the calories in restaurant meals. To become calorie savvy, check the Nutrition Facts on packages or food companies’ websites. Some recipes list calorie information. You can also look up your favorite foods in a calorie counting book or on nutrition websites like mypyramidtracker.gov.
Should I be counting every calorie that I eat?
Initially it might help you become more aware of what you’re eating. But most “successful losers” don’t continue to count the calories in every morsel. Rather, they use their calorie smarts to make simple switches—like having a lower calorie drink, salad dressing or dessert instead of one that’s higher in calories. Watching portions is just another way of cutting back on calories. The nice thing is that it can become habit forming so that you don’t need to count every calorie.
I have diabetes and would like to follow the Half Plate Guide. Is that okay?
It’s a good place to start. People with diabetes often use a “plate method” that takes a bit closer look at carbohydrate-containing foods than we did with the Half Plate Guide. Or they may have a “daily meal pattern” designed for their own food preferences, blood sugar levels and daily physical activity. Check with your physician for referral to a registered dietitian for help in planning meals that are right for you.
Should I still think about calories if I am trying to gain weight?
We understand that not everyone is concerned with losing or maintaining their weight. Perhaps you are actually looking to gain a few pounds. Think of it as making your calories count with healthy foods and habits. In fact, all 4 of our Eat Well Live Well principles can work for someone who needs to gain weight. We just add a different spin.
Strive for 5 cups of fruits and veggies. This is good for every adult, no matter what their size. If you're trying to gain weight, use more healthy fats, like olive oil, nuts, mayo, and avocado. That will not only add calories, but make the veggies taste good too!
Get moving. However, if you're getting more than 15,000 steps (or more than an hour of extra physical activity) a day, you probably could back off a bit. Your body is having difficulty keeping up with your tremendous activity level. And going beyond 15,000 steps is not giving any health advantage.
Calories count, so watch your portions. Instead of trimming your portions, try upsizing them a bit. If you'd usually drink 4 ounces of juice, try a 6 ounce glass. If you'd usually have only one snack a day, add a second snack.
Measure your progress. If your goal is to gain 10 pounds this year, then break it up in small chunks. See if you can gain a pound or two in the next month. Hold onto that and then work on gaining another pound or two. By going after this slowly, you're more likely to feel good and avoid a wild roller coaster ride!
