Calories by the Pound

I was flipping through some of my great books this week and I found a chart I had not noticed before. Calories by the pound. Very interesting! I had never thought of calories like that before. It clearly shows why certain foods cause us to gain weight and others don't. Here it is! Check it out!

FOOD	CALORIES PER POUND
Vegetables	65 to 195
Fresh Fruits	135 to 420
Nonfat dairy foods	180 to 450
Potatoes, pastas, brown rice, sweet potatoes, corn, hot cereals	280 to 650
Legumes: peas and beans, such as pinto, garbanzo, black and lentils	400 to 750
Seafood, lean poultry, lean red meat	400 to 870
Dried fruit, jams, fat-free muffins, and all breads, including sourdough rolls, bagels, pita breads, and baguettes	1200 to 1400
Dry cereal, pretzels, fat-free cookies, fat-free potato chips	1600 to 1780
Regular salad dressing	1800 to 2000
Chocolate bars, croissants, doughnuts	2200 to 2500
Nuts, regular potato chips	2500 to 3000
Butter, margarine	3200
Olive oil, corn oil, lard	4010

*From “The Pritikin Edge” by Robert A. Vogel and Paul Tager Lehr

There is a big jump between Seafood and Dried fruit, which is where the processed foods begin. Big surprise there? It really makes you think about the foods that you eat. How about eating a large bag of potato chips. That is almost the same calories as eating straight butter. Would you ever do that? I sure did not pick up that fact, when the bag of Chips that I was eating, listed the calories as 10 chips for 120 calories. Tortilla chips, my favorite are about the same as chips. Tears, tears, tears! You can still eat your favs., just need to be careful with them. Eating real food will pay of for you in weight control! Eat Healthy!!!!!!!!!!!!!!!!!!!!!!!!!

Check out the website! I have been working hard! http://www.healthy-diet-habits.com

Great weekend to all! Kerry

Lifestyle Changes

Most of us with a weight problem have gained weight slowly over the years. If you gained 10 pounds this year, you have overeaten 100 calories per day. This is not a lot of food. The notion going around is that you must mindfully eat. Such a small error in your eating caused this weight gain so you must count your calories carefully each day. There are many websites set up to help you keep track of every single thing that you eat. You must not diet because we all know that dieting does not work, but somehow magically get all of your habits, emotional eating and overindulging under control. This is exhausting!

What if you looked at your ten pound yearly weight gain in a different light and thought, "I am only overeating 100 calories per day and this is not a lot of food. I do not need to change my entire life and count every single calorie that goes into my mouth." What if you chose 3 areas of your eating and cleaned them up a bit. Brian Wansink, author of Mindless Eating encourages people to do this. Choose three habits or areas in your eating life that you can clean up. You might substitute an Americano for your latte and save over 200 calories a day. You might use light margarine on your toast and save 100 calories per day. If you keep a food journal for a week, you will begin to see many areas where a few changes can be made that will result in many calorie savings.

If you can decrease 500 calories per day, you should lose one pound per week fairly effortlessly! That would be 50 lost pounds in a year. Wow!

A lifestyle change does not mean that you must mindfully eat all of the time. It means that you will clean up a few of your major trouble spots and add more healthy foods in their place. Does it mean you will not ever eat a dessert again. No, but you might cut your quantity in half. Those giant Costco pies are not meant to be cut into eighths but into sixteenths. Relearn your portions, make some simple personal changes daily, and add a few more veggies into your meals. You might be surprised that some simple changes can add up to a huge weight loss with little effort!!!