How to calculate calories in food
Calculating calories in food it’s not just about weight loss or doing it for body building, its more about establishing nutritional value available in food, then making the best of that to your body needs and requirements.
A calorie is the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius. Calories in food are a measure of energy and they represent the energy released when that food is eaten. The calories in food are really kilocalories or 1000 calories. When we say that a carbohydrate like sugar has 4 calories per gram, we mean that it has 4 kilocalories per gram.
This means that one gram of sugar has enough energy to raise the temperature of 100 grams of water by 4 degrees Celsius. The calories in food provide a measure of the energy content of the food.
Calculating calories in the food you eat is not a diet, but it helps you eat the right number of calories for your height, weight, and level of physical activity.
Importance of knowing the calories in food when trying to lose or maintain weight
To maintain the same weight, a number of Calories eaten should equal the number used. Intake should equal output.
By the same token, if you want to lose weight, do one of the following of a combination of both”
- – Decrease the number of calories eaten
- – Increases the amount of energy expended
The golden rule for losing weight is that energy intake should be less than calories intake
Here we have listed the ways in which you can learn how to calculate calories,
(1) Plan meals that have the right number of calories
Avoid eating junk foods and plan what you will eat each day. Keep yourself on the truck and buy the necessary groceries to get you through a few days or a week.
In the beginning, it won’t be easy to know which foods have which calories but after a few weeks of being strict and patient with yourself, you will be a pro at estimating how caloric certain foods are.
(2) How To Calculate Calories In Food Start With Choosing healthy foods
Healthy foods may not taste the greatest, some of us don’t even like healthy foods, we prefer junk, but in order to stay fit and healthy, it’s a must to eat healthy foods. They have few calories in them, meaning you can eat lots of it without worrying about gaining weight. When looking for healthy foods, generally choose:
- – Nuts, seeds, and grains instead of sweets and candies
- – Lean, white protein (chicken breast, fish, tofu) instead of dark, fatty meat
- – Colorful, fresh fruits and vegetables instead of dried fruits and vegetables
- – Monounsaturated and polyunsaturated fats instead of saturated and trans fats
- – Whole wheat grains (brown rice, whole grain bread) instead of processed grains (white rice an white bread)
(3) Check the calorie content of every food item before you buy
How to calculate calories in food has taken many forms recently, whether its bread, snacks or packaged frozen foods, check the product’s number of calories per serving and choose the one with the lowest reading.
Pay attention of serving sizes, if a nutritional label says the entire package has about 4 servings, and then divide the entire contents of the package into 4 even groups. One group is equal to one serving.
(4) Look up calories on nutritional websites
Not all foods have packaging that shows the number of calories, but there are websites that tell you the calories of nearly any food.
(5) Get out the measuring spoons and cups to keep serving sizes exact
This way you will really know if you are putting exactly a tablespoon of creamer in the coffee or ¼ cup of cheese in scrambled eggs.
(6) Write down everything you eat and drink and record the number of calories per item
You can use a computer spreadsheet program to make this easier. Record what you eat even on a scrap of paper and then plug the information into your spreadsheet at the end of the day. Then total up the calories. Writing everything down helps you to stay motivated and on track and it also helps to look back and see the calories of certain foods you eat regularly
Expect it to get easier
How to calculate calories in food can be confusing for many folks,It’s not easy in the beginning to know the number of calories of the food you eat, it requires a bit of time and research. But once you know, it becomes easier.
(8) Get a tally counter If You Want To Learn How to calculate calories in food
Alternatively, many Smartphones have apps available that will look up caloric values for you as well as calculate how many calories you should consume per day if you want to lose weight.
Most healthy and long-term weight loss or weight maintenance strategies consider both the equality of food through calories and the quality of food through nutritional composition.