Tips For Eating

The Food Factor

Some people panic and decide all calories are bad. They try crash dieting, cutting back so much on their food intakes that their bodies are literally starved for energy.

Unfortunately what they don't know --- or choose to ignore --- is that the safest, most efficient weight loss occurs within a range of calorie consumption. When they drop below that range, they risk a variety of health problems and slow the rate of weight loss.

Remember, your body compensates for calorie shortages by slowing its metabolism, or its rate of calorie burn. The worse the starvation, the fewer calories your body requires. If you want to lose weight safely and efficiently, count your calories and stay within the recommended limits.

If your calorie intake falls to low, you won't get all the nutrients you need to stay healthy. Generally, an average-sized person shouldn't get under 1,200 calories a day.

Do you have a calculator handy? Heres a simple formula to figure out how many daily calories it takes to maintain a certain weight.

1) Divide your weight (or the ideal weight you would like to maintain) by 2.2. That gives you your weight in kilograms.

2) Pick your level of physical activity:

Very light seated and standing activities --- driving, painting, typing, sewing, ironing, cooking, or playing a musical instrument. Men, Multiply your weight in kilograms by 31 to get your total calorie needs. Women, multiply by 30.

Light activity --- slow walking, garage work, housecleaning, Men, multiply by 38. Women, multiply by 35.

Moderate activity --- walking 15 to 20 minute miles every day, jogging 4 or 5 times a week, weeding and hoeing, cycling, tennis, and dancing. Men, multiply by 41. Women, multiply by 37.

Heavy activity --- heavy digging, basketball, climbing, football, soccer. Men, multiply by 50. Women multiply by 44.

Calorie Control

Are you going to let guesswork and misinformation about calories ruin your chances of successful weight management? There's no need for that.

Now the job of accurately controlling your calorie intake is easier than ever. Weight-loss experts and nutritionists have developed some time-saving tips that can make your calorie-counting quick, easy and accurate.

Look for calorie information on food labels. Almost every boxed or packaged food in your grocery store carries a nutrition label that shows you the number of calories in a serving.

Get calorie and nutrition information on hundreds of foods, including fresh produce and many restaurant products, by consulting charts available in many nutrition manuals and cookbooks.

When comparison-shopping for low-calorie foods, make sure you realize how many ounces or cups of the product you get for the calories shown on the label. For instance, one breakfast cereal may give you only a ½ cup for every 110 calories. Another cereal may provide a full cup for 110 calories.

Develop a mental picture of serving sizes. Diet experts suggest that the easiest way to control calories is being able to "eyeball" a serving size.

After measuring and weighing foods for a while, you'll automatically know how full your bowl should look with a specific amount in it. If will just come naturally after you have been doing it for a while. Below is a very balanced chart to help you.

1,200-CALORIE* PLAN FOR WEIGHT REDUCTION

Food Group Daily Servings For Weight Reduction Average Serving Size Approximate Calories Per Serving Daily Servings For Weight Maintenance

lean meat, fish and poultry 3 1 oz. 60 calories 4-9

fruit 4 1 small fruit, ½ cup canned or fresh 60 Calories 4 or more

milk or milk products (low-fat) 2 8 oz yogurt or milk, 1 oz cheese 90-150 calories 2

bread, cereals, grains and starchy vegetables 5 1 oz bread, ½ cup cooked cereal or pasta, 1 small potato 80 calories 6-11 (or more)

Vegetables 3 ½ cup cooked or 1 cup raw 25 calories 3-5 (or more)

fats 3 1 teaspoon oil or butter 45 calories No More than 30% calories from this group

On the next page you will find "many" healthy low-fat food choices and charts for you. I suggest you get your printer ready. There is much information on the next page.

Serving size charts to go along with the chart above. With a variety of food choices for you, If you may need or want to lose a bit of weight to feel better. And a printable version of the information for you.

~Enjoy~

*Food Group*	*Daily Servings For Weight Reduction*	*Average Serving Size*	*Approximate Calories Per Serving*	*Daily Servings For Weight Maintenance*
lean meat, fish and poultry	3	1 oz.	60 calories	4-9
fruit	4	1 small fruit, ½ cup canned or fresh	60 Calories	4 or more
milk or milk products (low-fat)	2	8 oz yogurt or milk, 1 oz cheese	90-150 calories	2
bread, cereals, grains and starchy vegetables	5	1 oz bread, ½ cup cooked cereal or pasta, 1 small potato	80 calories	6-11 (or more)
Vegetables	3	½ cup cooked or 1 cup raw	25 calories	3-5 (or more)
fats	3	1 teaspoon oil or butter	45 calories	No More than 30% calories from this group