How Many Calories Do You Need?

Healthy diet is the most important factor in daily diet. Understanding the right amount of calories needed everyday help you to choose the correct diet plan and get the slim body that you wish!

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The Importance Of A Balanced Diet

A balanced diet gives your body the nutrition required to function properly. A truly balanced nutrition means you should obtain the majority of your daily calories from fresh fruits, vegetables, whole grains, and lean proteins.

What Are Calories?

The amount of calories in a meal is the measure of the amount of energy stored in food you eat. Your body uses calories from food for walking, thinking, breathing, and everything else. The average person requires to eat about 2,000 calories every day to maintain their weight.

A person’s daily calorie intake will vary depending on their age, gender, and physical activity level. Men generally need more calories than women, and active people need more calories than inactive people.

The following examples of calorie intake are based on U.S. Department of Agriculture (USDA) guidelines:

SUBJECTS	CALORIES PER DAY
Children ages 2-8	1,000 to 1,400
Active women ages 14-30	2,400
Inactive women ages 14-30	1,800 to 2,000
Active men ages 14-30	2,800 to 3,000
Inactive men ages 14-30	2,000 to 2,600
Active men and women over 30	2,200 to 3,000
Inactive men and women over 30	1,800 to 2,200

The source of your daily calories is as important as the amount of calories you consume. You should limit your consumption of “empty calories,” or those that provide little or no nutritional value. The USDA defines empty calories as calories that come from sugars and solid fats, such as butter and shortening.

Why a Balanced Diet Is Important?

A balanced diet is important for your body’s organs and tissues to have proper nutrition to work effectively. Without nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with poor diet run the risk of growth and development problems. Bad eating habits can continue for the rest of their lives.

How to Achieve a Balanced Diet?

At the core of a balanced diet are foods that are high in vitamins, minerals, and other nutrients and low in unnecessary fats and sugars. The following are essential parts of a balanced diet.

Fruits

Besides being a great source of nutrition, fruits make quick and tasty snacks. Choose fruits that are in season in your area—they are fresher and provide the most nutrients.

Vegetables

Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Examples include spinach, kale, green beans, broccoli, and collard greens.

Grains

In the United States, we consume refined white flour more than any other grain. During the refining process, the hull of the grain—the outer shell—is removed. Unfortunately, the hull is where the majority of the grain’s nutrition lies. Whole grains, which are prepared using the entire grain, including the hull, provide much more nutrition. Try switching from white to whole-grain breads and pastas.

Proteins

Meats and beans are primary sources of protein, which is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of beef and pork are the best option. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats.

Nuts and beans, such as lentils, peas, almonds, sunflower seeds, and walnuts, are also good sources of protein. Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.

Dairy

Dairy products provide calcium, vitamin D, and other essential nutrients. However, they are also major sources of fat, so it is best to choose reduced-fat or fat-free cheeses, milk, and yogurt.

Oils

Oils should be used sparingly. Opt for low-fat versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid foods that have been deep-fried in oil because they contain a large number of empty calories.

If you have questions about your diet or feel that you need to lose weight or eat better, schedule an appointment with your doctor or a nutritionist. They can suggest dietary changes that will help you get the nutrition you need and, if necessary, lose weight.

Source: Healthline.com

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8 Healthy Eating Tips

1. Base your meals on starchy foods: bread, potatoes, pasta, rice, noodles Choose whole grains and potatoes with skin where possible which havemore fibre, vitamins and minerals. Remember starchy foods contain fewer than half the calories of fats per gram

2. Eat lots of fruit and veg Choose a variety of fruit and vegetables as they contain different combinations of vitamins and minerals. Fresh, frozen, tinned and 100% fruit juices all count! Try grating vegetables like carrots and courgettes into bolognaise or add lots of vegetables to homemade tomato sauce and blend.

3. Eat more fish - aim for at least two portions per week and one of these should be oily Remember that one portion of fish is approximately 140g cooked weight. Oily fish are one of the only natural food sources of vitamin D, important for bone health. Oily fish includes salmon, fresh tuna, sardines, mackerel and trout. Choose from fresh, frozen, smoked and canned, but remember that smoked fish contains salt, and canned can do, so check labels and pick lower salt varieties.

4. Cut down on saturated fat and sugar Although we need some fat in our diet (to provide the essential fatty acids and aid the absorption of the fat soluble vitamins A, D, E and K), too much fat may lead to weight gain, as fat provides 9 calories per gram, more than double that from carbohydrates and protein. Replace saturated fats from butter, lard, pastries, cream, pies and cheese (which can increase your blood cholesterol levels) with unsaturated fats found in vegetable oils, nuts, seeds, oily fish and avocados. Too much sugar, especially between meals can increase risk of tooth decay and will add extra calories so limit your added sugar intake! If you get a sweet craving try having fruit instead, helping you to achieve your 5-a-day!

5. Eat less salt, adults should eat no more than 6 g per day and children should have even less A high salt intake is associated with an increased risk of developing high blood pressure which puts you at a greater risk of developing stroke or heart disease. Most of our salt intake comes from processed foods rather than salt added during cooking or at the table, so always check food labels for the salt content! When comparing foods, a high salt content is more than 1.5g salt per 100g (or 0.6g sodium). Low is 0.3g salt or less per 100g (or 0.1g sodium). Try using extra herbs, spices, citrus juices (lemon and lime), mustard or vinegar to flavour foods so you can use less salt in your recipes.

6. Get active and be a healthy weight! The government recommends 150 minutes of moderate intensity or 75 minutes vigorous intensity physical activity for adults 19-64 years of age and muscle strength training on at least two days per week. What counts? Moderate intensity activities include cycling or brisk walking. High or vigorous intensity activities include swimming and running. Muscle strengthening activities include weight lifting, exercises with weights or carrying heavy boxes or groceries. Did you know….? Over 60% of adults in the UK are overweight or obese which increases the risk of getting type 2 diabetes, heart disease and some cancers. Physical activity can reduce the risk of type 2 diabetes, heart disease and stroke and help maintain a healthy weight.

7. Don’t get thirsty Aim for 8-10 glasses of fluid per day. Water is the best choice as it hydrates you without adding any extra calories to your daily intake. Most types of drink count including water, tea, coffee, soft drinks, milk, fruit juice and smoothies, but try to avoid added sugar in your drinks as this can increase risk of dental decay. Alcohol does not count because it makes you pass urine more frequently and contributes to dehydration rather than hydration!

8. Don’t skip breakfast A healthy breakfast can provide fibre, calories, vitamins and minerals important for health. Choose wholegrain cereals, porridge or wholemeal toast with fruit for a healthy start to the day.

Source: Nutrition.org.uk

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10 Everyday Superfoods

Superfoods are nutrient-dense, whole foods that have high amounts of micronutrients and other unique compounds that have incredibly healing potential. Superfoods (like these exotic ones) might sound like they are impossible to find, or extremely costly, but many of these superfoods live in your local groceries and can be added to your shopping list for around $3 to $5. Note: All percentages quoted below are recommended daily values based on a 2000 calorie/day diet.

Broccoli

I consider some vegetables personal friends of mine, and broccoli and I go WAY back! It’s one of my favorite super-charged vitamin-packed veggies because it’s so easy to cook, has a mild flavor, and is even kid-friendly.

Broccoli, part of the cruciferous family (the same as cabbage), has been touted as a superfood, and for good reason: It boasts cancer-fighting compounds along with a long list of essential nutrients, here are just a few:

1 cup of broccoli contains:

·         only 30 calories

·         205% of your daily recommended value (DV) of vitamin C

·         194% of Vitamin K

·         2.5 grams of fiber

·         14% folate

Enjoying more broccoli is easy. Have a broccoli bonanza and try a new recipe like garlic broccoli. Or try a delectable chicken stir-fry with chicken and broccoli.

Mushrooms

Mushrooms are a chef’s best friend because they have delectable savoriness due to high levels of amino acids — the same ones that are found in beef. Health nuts love them because they are impossibly low in calories, have cancer killing compounds, and are rich in Niacin, also known as vitamin B3, that helps keep blood cholesterol in check.

5 ounces of Mushrooms (about 3 cups) contain:

·         19 calories

·         30% selenium

·         25% of vitamin B2

·         16% of niacin

·         21% copper

Looking for a classic Italian recipes that incorporates savory mushrooms? Try my mushrooms risotto. Entertaining the idea of throwing a party? Stuffed mushrooms are a favorite.

Hot Chilies

Chilies are a personal favorite of mine because they make food exciting! Eating spicy, hot flavorful food can also help you to feel full without eating large portions.

Chilies also cause your body to release heat and increase your heart rate — both help you burn slightly more calories during the meal and for a short time after. But most studies show that chilies do not increase your metabolic rate permanently.

However, they do have other very powerful benefits for the body: Chili peppers are a good source of vitamins A, C, and E. They are rich in folate and potassium, low in sodium, and contain no carbohydrates. Because they contain capsaicin, they have been studied for their ability to stimulate circulation and as a potential medication for arthritis sufferers.

The best way to incorporate chilies into your diet is to go fresh and use them in healthy, home-cooked meals. If you know you can’t take the “heat”, start with milder chili like jalapeño and slowly work your way up. Removing the seeds and the white membrane from inside of a fresh chili can make it more mild as well.

Have a hungry meat lover in the family? Win them over with Hell’s Kitchen Chili. Some like it hot, but if you like it smokey, then this chipotle chili is for you!

Kale

I’m sure you’ve heard that you should get more leafy greens in your diet, but why?

Leafy greens such as kale, are worth their weight in gold — nutritionally speaking. 3 cups give you well over 100% of your daily needs for vitamin A, C, and K, and provide you with good levels of vitamin E. They also contain manganese, a mineral critical for processing food into energy for your cells. Kale also happens to be high in protein — 2 grams of protein per cup!

1 cup of kale contains:

·         only 30 calories

·         357% of your daily value of vitamin A

·         88% of Vitamin C

·         27 % manganese

·         9% calcium

·         good levels of B vitamins

Looking for a vitamin boost for your next breakfast? Try eggs and kale and get two whole servings of vegetables before you even start your day. In the mood for steak dinner? Cook to impress with a juicy filet mignon (links to video) and a side of kale. Lean red meat, part of a healthy diet, skyrockets the iron levels already present in kale.

Blueberries

Think of blueberries as a box of glittering sapphires when it comes to your treasure chest of healthy foods. They are rich in some micronurients as you’ll see below, but the real payload comes from an incredible rich phytonutrient (plant anti-oxidant) profile.

They contain high levels of compounds such as anthocyanins, resveratrol, cyanidins, quercetin, and many, many more. These compounds are able to latch on to free radicals that attack cells and would otherwise wreak havoc inside the body.

1 cup of Blueberries, at 83 calories, provides:

·         23% of vitamin C

·         27 % manganese

·         14% daily fiber

·         good levels of B vitamins

Cherries

Cherries, like many fruits are high in water content.

Your body retains water content in fruit more efficiently than just drinking a glass of water (that has a tendency to cycle through your system quickly).

Besides that, sweet summer cherries are low-cal (one cup is about 90 calories). They have plenty of other beneficial health properties — they are high in phytonutrients, and particularly high in anthocyanin, a powerful antioxidants that protects the liver according to folk medicine (and is being currently studied for its potential to lower hypertension, protect the heart, and slow DNA damage.

1 cup of cherries at 90 calories contains:

·         16% vitamin C

·         12% fiber

·         3% iron

Did you know that cherries also have the ability to ease the aches and pains of gout? Studies say that eating fresh cherries may help you to lose weight. Craving something sweet? Try this cherry almond smoothie that can double as a healthy dessert.

Kiwi

Ever tasted a Chinese Gooseberry? If you enjoy kiwis you have!

Whatever you call ’em, these hairy monsters are packing major vitamin C! A potent antioxidant, vitamin C is a crucial nutrient that your liver needs to detoxify your blood and keep a myriad of other bodily functions moving along smoothly. Kiwis are the perfect travel food — no knife required because you can eat the skin and its fury exterior softens as soon as you start to chew. Save your empty yogurt containers, they are the perfect travel case for kiwis.

·         1 kiwi is only 46 calories

·         120% of Vitamin C

·         8% fiber

·         8% potassium

Stay cool at the pool this summer and sip kiwi gazpacho that fortifies you with the skin-repairing anti-oxidant vitamin C. Or try this sweet and spicy salsa to go along with your chips and margarita when the sun goes down.

Spinach

I think everyone knows that spinach is a nutritional powerhouse, but you can think of it like the “hope diamond“.

High levels of vitamins K, A, C, B2, along with manganese, folate, and iron — all available in just one cup! In fact, spinach contains so many nutrients that aren’t even listed here and they can all be yours, unlike the hope diamond!

This simple preparation is the fastest way to load up on nutrients at lunch or meal-time, by just tossing a handful of baby spinach into soups, sandwiches, and pasta dishes.

1 cup of spinach clocks in at only 41 calories

·         377% Vitamin A

·         29% Vitamin C

·         24% vitamin B2

·         67% folate

·         35% iron

·         17% fiber

·         21% tryptophan

Be the life of the party and bring this light yet savory spinach dip — and don’t forget the veggie sticks. Hearty meatloaf makes a filling protein-rich meal. This meatloaf stuffed with cheese and spinach takes the classic recipe over the top! Looking for an easy and super healthy way to get more spinach in your diet? Try simple sauteed spinach that cooks in just minutes.

Sweet Potatoes

Looking for a healthy food that’s easy to love? Make sweet potatoes or yams your new sweetheart. Actually, the yams and sweet potatoes that we get in the local US grocery stores are both sweet potatoes.

The term “yam” came from the African root vegetable (that is a different plant all together), and was used to mislabel our orange sweet potatoes. Both American yams and sweet potatoes have a positively dreamy creamy texture and delicious sweet flavor that makes them popular with adults and kid alike.

On the other hand, the tropical variety of yam, which is almost white inside and purple outside, has a very different nutritional profile compared to our “yams” (that are really orange sweet potatoes with a red skin).

African Yams tend to be slightly higher in calories, higher in fiber, quite low in vitamin A — but very high in potassium and a good source of vitamin C. Whereas sweet potatoes and in particular our yams are bursting with vitamin A and have less calories then yams, they are a better source of C and lower in fiber.

Regardless if you swap either of them in for white potatoes or white bread, you’ll benefit from their lower glycemic index (about half of a white potato), which means you can stay in the calorie-burning zone longer.

1 cup sweet potatoes (about 1 cup orange fleshed sweet potato, which I call it the “American yam”) contain:

·         102 calories

·         436% vitamin A

·         37% vitamin C

·         15% potassium

·         15% tryptophan

·         15% fiber

Looking to place a higher quality carbohydrate on your plate? Well, I’ve already tooted the benefits of this dreamboat of a superfood, so go ahead and enjoy those healthy sweet potato fries! To mash sweet potato is to love it! Make a new holiday tradition and serve honey-baked apples and sweet potatoes.

Avocado

I always feel a bit naughty when I dig into a soft ripe avocado, because they taste so decadent. But the nutrition in avocado is oh so nice!

Although it is high in fat content compared to other fruits (yes it’s a fruit), it comes along with a long list of fat-busting nutrients like fiber and vitamin B5.

It contains high levels of pantothenic acid or B5, which is a good thing! According to George Mateljan, a biologist and author of “World’s Healthiest Foods,” vitamin B5 aids the breakdown of fat. There is also research out there on how pantothenic acid may help clear acne.

1 cup of avocado at 233 calories contains

·         39% fiber

·         29% folate

·         24% vitamin C

·         20% vitamin B5

·         20% potassium

·         19% vitamin B6

Grapefruit

I’ve never met a superfood I didn’t love, and juicy grapefruit has been a staple in my diet. I know that grapefruit gives me plenty of Vitamin C which is a powerful antioxidant and can help fight the aging process.

Maintain that glowing complexion, protect gums for a gorgeous smile and help to lower cholesterol by including it in your diet. But if you are taking prescription medication, talk to your doctor before eating grapefruit — some citrus fruits (like grapefruit) can impede the breakdown of prescription medications.

If you’re looking to slim, eating grapefruit is no diet myth. Whole citrus fruits (not juice mind you) are known to work as low-calorie appetite suppressants which can be a leg up in reaching your weight goals. Grapefruit contains a unique compound called naringin, a flavonoid that has been studied because scientists say it increases metabolization of lipids or fats, and might attack cancer causing compounds that are ingested, and saps free radicals.

Source: SkinnyChef.com

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