Circle of Responsibility

e.g. Organic Food

Weight maintenance is all about energy balance. If you consume more energy (calories) than you expend, you’ll likely gain weight. On the contrary, if you burn more calories than you eat, chances are, you’ll lose weight. Finding the right balance of intake and expenditure over time allows you to achieve and maintain a healthy body weight.

 

This is a very common nutrition question but unfortunately, there is no straightforward answer. At the bare minimum, your body needs enough calories for three main processes:

1. Normal bodily functions such as respiration, blood circulation and body temperature maintenance (this is called resting energy expenditure (REE) or resting metabolic rate (RMR))

2. Digestion and absorption of food (called the thermic effect of food (TEF))

3. Any movement or physical activity of the body

 

Furthermore, your recommended calorie intake depends on individual factors: gender, height, weight, age. Also, are you aiming to lose weight or gain weight? Do you exercise regularly? Do you have any diet-related conditions such as diabetes, high blood pressure, or high cholesterol? All of this needs to be taken into consideration when trying to figure out what works for you.

 

Although measuring exactly how many calories you need each day is quite difficult, there are ways to calculate your estimated energy needs. The National Academy of Sciences, Institute of Medicine and the Food and Nutrition Board developed the estimated energy requirement (EER) formula for men, women and children (1). Enter your age, weight, height, gender and physical activity level in the calculator below to determine your estimated energy needs.

Calories in food refer to how much energy it provides the body. It’s a good reference to use when comparing the energy impact of different foods or increasing your awareness about “hidden calories.” For example, smoothies and coffee shakes can have up to 400 calories,  the same amount as a ham and cheese croissant (2)! However, to calculate every single calorie of everything you eat during the day is not only time consuming, it misses the bigger picture. Vitamins and minerals are essential for your body but don’t contribute energy, so how do you know, for example, that you’re getting enough calcium if you’re only counting calories?

 

Nutrient Density

Instead of focusing on calories alone, consider the “nutrient density” of a food or beverage. Nutrient density refers to how nutritious a food is relative to how many calories it contains. USDA’s 2005 Dietary Guidelines for Americans defines “nutrient-dense” foods as “foods that provide substantial amounts of vitamins and minerals (micronutrients) and relatively few calories (3). For example, a fresh small-sized apple has approximately 60 calories in addition to three grams of fiber and various vitamins and minerals. In comparison, one half cup (four fluid ounces) of apple juice also has about 60 calories, no fiber and fewer vitamins and minerals. In this case, the fresh apple would be the more nutrient-dense choice because it delivers more nutrients per calorie (4). Making food choices based on nutrient density may help you get the most “bang for your calorie,” so to speak.

 

Here are some tips to help you make more healthful food choices and increase physical activity in your daily life:

• Color your plate with vegetables and fruits at all meals

The more nutrient-dense fruits and vegetables (especially fresh) you can eat, the better.  They are high in vitamins and minerals, antioxidants (cancer-fighting molecules) and fiber while relatively low in calorie content.

• Choose high-fiber foods

Fiber is not only beneficial for bowel health, it may also help lower your blood cholesterol levels.  High-fiber foods include less refined carbohydrates such as whole grain breads and pastas, oatmeal, brown rice and flaxseed.  Beans, fruits and vegetables and are also good sources of fiber.

• Opt for lean proteins

In general, skinless poultry, turkey, fish and shellfish tend to be lower in fat than other animal meats.  Roasting, braising, steaming, and grilling (instead of frying) are healthier ways to prepare meats.  Tofu (non-fried), beans and egg beaters are also great sources of protein with little fat.

• Choose "better for you" fats

Monounsaturated, polyunsaturated and omega-3 fatty acids are found in foods such as olive and canola oils, nuts, and fatty fish.  Use olive or canola oil-based salad dressings instead of cream-based ones.  At Bon Appétit, all of our salad dressings are made from scratch using olive or canola oil.  Snack on a handful of almonds, walnuts or cashews rather than chips or cookies.

• Save sweets for special occasions

Desserts, particularly those that are creamy, buttery and/or rich in chocolate, tend to be high in calories and saturated fat yet few other nutrients.  Try indulging every once in a while, rather than everyday.

• Be aware of your "liquid calories"

Many people don't realize that calories from beverages such as juices, sodas, sports drinks or smoothies can really add up.  For example, a 20 ounce bottle of soda contains up to 250 calories.  Even has approximately 120 calories.  Try diluting juices and sports drinks with water.  Mix natural fruit juice with sparkling water to substitute for soda.  Exercise portion control and use large drinking cups for water but small cups for high-calorie beverages.

• Be more physically active

Find ways to incorporate activity into your daily routine.  Exercise (use hand weights, treadmill, or stationary bicycle) while watching TV at home.  Take an afternoon fitness break during the day and walk around the building or stretch at your desk.  Keep a pair of sneakers in your car or at your office so you can fit in a quick walk when you have time during the day.

 

Good nutrition isn't about cutting out all sweets and snacks but rather balancing the composition of your diet over time.  Instead of examining each and every meal, focus on how well you’re doing over a period of a few days or weeks.  You can do this by using our Well Being Journal to keep track and become aware of what and how much you’re eating.

 

The same concept applies to physical activity--evaluate your progress over time rather than day to day.  Even though small individual changes may seem insignificant, when added up, they can make a difference in your long-term health and wellness.  

 

4. US Department of Agriculture. Nutrient Data Laboratory. http://riley.nal.usda.gov/NDL/index.html. Accessed May 2007.

This information is not intended to take the place of advice from a healthcare professional. Check with your physician before starting any diet or exercise program. In addition, while all efforts have been made to ensure the information included in this material is correct, new research is released frequently and may invalidate certain pieces of data. 5/07