Connect with others who understand.

sign up log in
About MyObesityTeam

Keeping Track of Healthy Calories

Posted on December 07, 2018


By Len Canter, HealthDay Reporter

THURSDAY, Nov. 1, 2018 (HealthDay News) -- Even when eating nutritiously, healthy aging depends on moderating the number of calories you take in.

Surprisingly, studies show that if you follow a healthy diet, but eat more than an average number of calories, you won't fare any better in terms of healthy aging than people who follow the traditional Western diet. You want a lifelong diet plan that provides micronutrients, fiber
and antioxidants while still limiting calories.

That means whether you count calories or portion sizes, it's important to keep track of all high-calorie foods, even the healthful ones.

Here are some examples.

While plant oils -- such as walnut, olive, safflower, sunflower, grapeseed and sesame oils -- are better for you than butter with all its saturated fat, tablespoon for tablespoon, oils actually have more calories -- 120 to 130 calories compared to butter's 100. Use an oil spray to coat pans before cooking to conserve calories when you really need to use oil.

When eating a rainbow of veggies, winter squash and sweet potatoes are great choices in the orange color range, but 4 ounces of squash have only 44 calories compared to 84 calories for the same amount of sweet potatoes. If you need a large portion to feel full, eating squash will allow you twice the volume for the same number of calories.

Among the most nutrient-dense fruits, a large banana can have 120 calories while a cup of strawberries is barely 50.

Nutrient-rich, high-calorie foods are still good for
you, but consider cutting portion sizes in half to keep the needed ceiling on your overall calorie intake.

Need a portion size reminder? The U.S. National Heart, Lung, and Blood Institute has an illustrated serving size card you can print and carry with you.

Copyright © 2018 All rights reserved.

Here are some questions and conversations from MyObesityTeam:

Under eating: People always think that because you're overweight that means you overeat. My doctor has actually told me that I need to eat more, but I don't normally have an appetite. I need meal suggestions to help increase my food intake. What can I do?

I was informed I should be eating between 1200-1600? Is this what everyone else is aiming for?

I have a hard time with overeating! Does anyone else have the same problem? If so how do you manage it?

"Eating too much left overs from Thanksgiving. Bread is one item that really puts the weight on me. With the rolls now gone I am now back to only the healthy food items in my house. "

How do you keep track of portion size? Share in the comments below or directly on MyObesityTeam.

A MyObesityTeam Member said:

I used to weigh everything too. It did help but I haven't for a long while. Maybe I should again.

posted 9 months ago

hug

Recent articles

Myobesityteam carousel article5
Article written by Heather Lapidus Glassner MyObesityTeam conducted a survey in late 2019 with...

The Impact of Obesity on Emotions and Social Behavior

Article written by Heather Lapidus Glassner MyObesityTeam conducted a survey in late 2019 with...
Myobesityteam carousel article2
Article written by Heather Lapidus Glassner MyObesityTeam conducted a survey in late 2019 with...

Common Health Conditions for Those Who Are Overweight or Obese

Article written by Heather Lapidus Glassner MyObesityTeam conducted a survey in late 2019 with...
Myobesityteam carousel article3
Article written by Heather Lapidus Glassner In late 2019, MyObesityTeam conducted a survey with...

No One Way to Lose Weight

Article written by Heather Lapidus Glassner In late 2019, MyObesityTeam conducted a survey with...
Myobesityteam carousel article4
Article written by Heather Lapidus Glassner MyObesityTeam conducted a survey in late 2019 with...

Obesity and Victories Beyond the Scale: What Does Successful Weight Loss Look Like?

Article written by Heather Lapidus Glassner MyObesityTeam conducted a survey in late 2019 with...
Myobesityteam carousel article1
Article written by Heather Lapidus Glassner In late 2019, MyObesityTeam conducted a survey with...

Symptoms Beyond What You See in the Mirror

Article written by Heather Lapidus Glassner In late 2019, MyObesityTeam conducted a survey with...
Coronavirus
Article written by Kelly Crumrin Those of us living with pre-existing, chronic conditions such as...

Canceling Is Kindness: Keeping Safe From Coronavirus With Obesity

Article written by Kelly Crumrin Those of us living with pre-existing, chronic conditions such as...
Mht ad treatments thumb
Article written by Kelly Crumrin Losing weight is difficult for many people. Keeping it off can...

Treatments for Obesity

Article written by Kelly Crumrin Losing weight is difficult for many people. Keeping it off can...
Mht ad overview thumb
Article written by Kelly Crumrin Obesity is a health condition defined as having significantly...

Obesity - An Overview

Article written by Kelly Crumrin Obesity is a health condition defined as having significantly...
Mht ad cause thumb
Article written by Kelly Crumrin The primary cause of obesity in most people is eating more...

What Causes Obesity?

Article written by Kelly Crumrin The primary cause of obesity in most people is eating more...
Setting intentions for 2020 with obesity
Pay off a credit card. Quit smoking. Learn a new skill. Many of us have made similar New Year’s...

Setting Intentions for 2020 With Obesity

Pay off a credit card. Quit smoking. Learn a new skill. Many of us have made similar New Year’s...
MyObesityTeam My obesity Team

Two Ways to Get Started with MyObesityTeam

Become a Member

Connect with others who are living with obesity. Get members only access to emotional support, advice, treatment insights, and more.

sign up

Become a Subscriber

Get the latest articles about obesity sent to your inbox.

Not now, thanks

Privacy policy
MyObesityTeam My obesity Team

Thank you for signing up.

close