Calories help us determine how much energy we consume and spend. The calories of a diet represent the energy provided by this diet, while the calories expended during physical activity indicate how much energy we have consumed during exercise.
Foods in the body are broken down to release the energy stored in them (calories from a food). The process of breaking down these foods to release their energy is known as metabolism.
The quantity of calories we should eat depends on many factors: sex, age, height, heart rate, muscle mass and metabolism itself. Even so, knowing what calories are in a particular food will be of great help if we want to eat a healthy diet.
Do you know how many calories are in bread? How much protein is in a glass of milk? How many carbohydrates does an artichoke have? Then you've come to the right place, because here you can find out how many calories, carbohydrates and proteins each food has and thus maintain a proper diet and lose those extra pounds.
Here is a list of foods, each has its calories per 3,5 ounces.
• Include foods from different groups every day.
• Daily consumption of milk, yoghurts or skimmed cheeses for their calcium intake.
• Eat 5 portions among fruits and vegetables of all types and colors.
• Prefer lean meats every day and of all types, to ensure a good supply of iron that is absorbed more easily.
• Eat eggs at least 3 times a week in different preparations that do not require the addition of fat.
• Prepare meals with preferably raw oil and avoid cooking fats.
• Reduce salt and sodium-rich foods such as canned goods, cold cuts, and cold cuts.
• Choose pasta and whole grains, legumes (peas, lentils, beans, chickpeas, soybeans), starchy vegetables (potatoes, sweet potatoes, corn, cassava) as they provide complex carbohydrates and fibre.
Limit this same group of foods those with hidden fats such as pastry doughs, empanadas, pastry kneads such as bills, cookies both sweet and water.
• Drink at least 8-10 glasses of water daily.
• To drink alcohol, to do so in moderation.
• Do 30 minutes of moderate physical activity, always consulting your doctor before starting. .
Having the right weight is important, but it doesn't always mean being well nourished.
In order to maintain your weight, you should plan a healthy lifestyle and make sure you don't gain those extra pounds that cause you so much concern.
As time goes by and people age, their body composition changes: muscle mass is reduced and fat mass is increased, this causes the metabolism to be reduced and therefore it may be easier to gain unwanted pounds, in addition to this some people become less active with age resulting in another factor that could help increase weight.
That is why it is important to include daily healthy eating habits and regular physical activity to maintain weight and reduce the risk factors predisposing to the development of cardiovascular disease.
In conclusion, not only should people who are overweight or obese take care of themselves at mealtimes, but we should all be aware that healthy eating is vital for a healthy life.
Many times we begin to take care of ourselves in the meals and we believe that only eating healthier we can achieve the desired weight. Actually eating healthy is the first step to lose the first pounds and to improve the profile of fats in blood, then we must learn exactly what is to take care with meals and how to achieve the right caloric balance to each to avoid stagnation after the loss of the first pounds.
- Ask for a meal plan made by a nutritionist so that she achieves an adequate balance of calories and carbohydrate, protein and fat intake.
- Watch the size of the portions. At first just eating better is enough to lose the first pounds, then we must know how much to eat of each food to continue in the weight loss.
- Make sure you're eating the right thing. Go to a professional who will help you know what to choose and what not to choose. Today there is so much advertising for low-calorie foods that it's important to make sure it really is.
- Vary your menu. The key to maintaining a diet over time has to do with planning and incorporating new menu ideas and preparation forms.
- Drink plenty of water! Don't forget to hydrate continuously with calorie-free liquids. Try to drink at least 1.5 or 2 litres of water daily.
- Add physical activity to your daily routine. One way to reach your weight goals faster is to spend more money doing a gym you like.
“When I go to parties or some social event, I can't resist temptations.”
The key is to eat some of your favorite snacks. If you try to resist, the desire becomes more intense and difficult to control.
- Be selective. Decide how much you will eat and choose only what you really want.
- Eat only one or two snacks with more calories and fat. The rest is lighter.
- If there is a bacon, other meat sandwich, eat it on the plate, remove the bread.
- Choose only small portions. You may just have to try to satisfy your desire.
- Chew slowly. That way you'll eat less... but don't chew all night.
- Don't sit near the table so you don't get tempted by the view.
- Eat something healthy before you go to the meeting. If you arrive hungry, you're more likely to binge.
- Choose sugar-free, alcohol-free drinks.
“I don't have time to exercise.”
Lack of time is a common obstacle, but it can be solved. Ask yourself how much you watch TV or connect to the Internet and try to set priorities.
- Get up early and take a short walk. Take advantage of good weather.
- If you go and pick one's children up from school, walk.
- Use the stairs instead of the elevator, at least for a few floors.
- During the weekend, propose a sport such as tennis, football, dancing with a friend.
- If you have the possibility of having a stationary bike or tape at home, make the most of your time and use it while watching TV or listening to music.
- Develop a routine you can do at home.
- Find a gym near your home and sign up, if it's far away you won't go very often.
“I don't have time to prepare healthy meals”
It doesn't take a lot of time to cook healthy, but it does take planning.
- Plan meals for one week.
- One day a week, shop for vegetables and lean meats.
- During the weekend, take time to prepare meals for the week. Prepare several and take them to the freezer, in portions.
- Choose simple foods such as fresh vegetable salads with plain tuna or chopped chicken or egg.
- Choose fruit salads, fresh fruit or yogurt as snacks during the day.
- Don't make a different meal for your family, they can also eat a healthy diet with some simple modifications. Example: If you are going to eat baked Milanese with pumpkin puree, the rest of the family can be cooked with mashed potatoes.
Trans fat appears as a result of adding hydrogen to some vegetable oils, a chemical process called hydrogenation. What actually happens is that some of the polyunsaturated fats are transformed into saturated fats. This modifies the physical appearance of the oils, which pass from the liquid state to the solid state.
The incorporation of this type of fat increases the useful life of the products in which this process is used, enhances their flavour and improves their texture. In addition, the addition of hydrogenated fats to products lowers costs and benefits the food industry.
The importance of providing information on food labels to consumers was due to the fact that trans-fatty acids can influence increased blood cholesterol levels, particularly LDL (or "bad cholesterol"), which is the major contributor to clogged arteries and can lead to heart attacks and strokes. According to World Health Organization (WHO) criteria, the consumption of trans fats must represent less than 1% of the daily calories ingested and a daily dose of 5 grams is already considered dangerous. Therefore, it is very important to read the nutritional label in detail to be able to identify if you have trans fats and in what amount.
Let's eat foods in their natural season with the certainty that they have more nutrients, better flavor and also tend to be cheaper.
Foods that correspond to each month: