Do Calories Matter When We're Eating Real Food?
I'm eating real food, cooking, spending too much money at Whole Foods, keeping a food journal and trying to kick sugar. I'm even contemplating exercise! But I'm not losing weight. Much to my frustration - and the frustration of friends I hear from - we still have to consider calories.
This week a rule was to go into effect in New York City, requiring calorie counts to be posted alongside prices in some restaurants. The rule has been delayed by a court challenge brought by the New York State Restaurant Association.
City officials maintain that consumers will make healthier choices if they know how many calories are in each item. Any chain with at least 15 outlets nationwide would have to display calorie counts on menu boards, menus or food tags. Some restaurants in New York City — among them Starbucks, Subway, Quiznos and Chipotle — have already posted calorie counts.
Do you count calories? Do you find it helpful, or only another reminder of 'dieting?' If a restaurant displayed calorie counts, would you read them?
A journey into the world of "real food" with Seattle-based journalist Rebecca Morris
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8 comments:
I am not strict on counting calories. I usually check the labels if there are any, but instead use ratios to try to keep my calories down. I have no idea if "ratios" is something that other people do. When we eat something like stir fry, I'll try to take 70% vegetable, then split the last 30% between rice and meat (if there is meat in it). Vegetables are extremely nutrient dense (more nutrients per calories).
I also try to use better grains instead of white rice. These include wheat berries, quinoa, brown rice, and lentils.
I also try to maintain a diet of 80% lacto-ovo vegetarian. We buy meat just a few times a week and eat it in small portions.
Last, if there are options available, I'll try to choose the less-calorie option.
I use the calorie counters at existing restaurants to help me make informed choices and would absolutely love this at all restaurants.
Nope. I don't count them and they wouldn't affect my food choices. Everything in moderation is my general motto.
I'm thinking that people know if they're reaching for a fistful of fries or a dollop of whipped cream on that pie on a regular basis they're not on the fast track to maintaining a healthy diet. I find that really thinking about what I'm eating/drinking, and why, it makes all the difference for me.
In general, I don't calorie count. But I used to. There was a time I had to watch calories because I was on a medication for asthma that helps put on the pounds fast. Having never been used to excess weight, I found myself needing to count calories in order to counterbalance the damage these life-saving drugs did to my body.
Now, I tend to look at ingredients more than calories, as well as the percentage of fat calories per serving. If I'm going to eat fat, it should be the real stuff that your body knows what to do with.
Like Wesa's post, I tend to focus on portions on the plate, leaving meat and starch to be about 20% or less each of the overall intake, leaving 60% of the plate for hearty vegetables. This is very similar to the Pro Club in Redmond's "20/20" program for weight loss. It is very effective along with exercise, and usually won't leave you hungry or deficient.
If you use calorie counting, the best place to start is to see a registered dietician. There are excellent nutritionists that work specifically with people who have eating issues, such as compulsive eating, night eating, and clinical eating disorders, although a general nutritionist should be able to look at health goals and come up with a calorie count for your daily intake and some suggested menus. The math helps you figure out what range you need to be in, and to adjust that range when you add in exercise.
I also advocate a mostly vegetarian diet, supplementing with lean meat or fish as needed.
Sometimes, the heavier calorie food is just calling your name. Eating something else doesn't satisfy, so you end up eating more than you wanted. Better to eat one very satisfying bite of that first food, and REALLY ENJOY IT, than to eat lots of something else that you don't.
Oh, I almost forgot. That last paragraph is supported in the book entitled, "Intuitive Eating."
I think many people can maintain a healthy weight by eating healthy foods without counting calories. But if you have a chronic weight problem, as I do, then you probably are not just eating the wrong foods but also too much food in general. Eating healthy unprocessed food will definitely help, but you may also need to get your portions scaled down, and this might take some accountability and discipline, at least at first. I use calorie counting to help me figure out how much is a reasonable amount of food to eat throughout the day. At first it was a fairly painful exercise, but a few months into it, I now find that I eat reasonable portions out of habit and also have finally figured out to stop eating when I am full.
I also agree what with the comment wesa posted about ratios. I've found that if I focus my diet on fruits and vegetables, and then add a little meat and starch to it, it is easier for me to consume a reasonable amount of calories. This is a different approach that eating a "natural" version of the standard American diet and trying to squeeze in vegetables after you've filled up on meat, cheese, bread and pasta. I try to make sure at least half my plate is covered with vegetables when I eat.
And yes, I do check the calories on restaurant foods when available, because they can be very sneaky about what they put in their food! This is especially true at chain restaurants, but even fairly reputable restaurants often add a lot of fat and salt to their food. They are trying to make it taste good, and are generally not too concerned about your arteries. Often, a fairly healthy sounding item like fish and vegetables can be loaded with added salt and fat. Crazy!
I think it is a great idea. I look up calories all the time. I've lost more weight than what I weigh now by almost 20 pounds. I've been keeping it off for 3 years, but I must remain vigilant. I don't look up calories for "real foods". But teh goal I think of this law is to show you what's in foods you might not know what they are made of. Restaurant food is notoriously high in fat, sugar and salt. This helps keep me honest.
Not once have I ever been surprised by how few calories are in something, it's always more!
I use fitday.com fairly regularly - its good to see calories coming in and calories going out.
And exercise in some for is a must, walking, yoga, stairclimbing, running - have to find something you'll want to do regularly.
Pat
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