Your health questions answered!
Custom Search
Home Walking Calories Weight & Height

The Right Number Of Calories

Consume the right number of calories to help you reach and maintain an optimum body weight. The number of calories you need depends on your size, age, and activity level.

Eating too many calories causes weight gain, which will worsen diabetes, high blood pressure and heart disease risks. Your body makes and/or uses insulin best when you are at your optimum weight.

On the other hand, eating too few calories causes a different problem for special classes of persons :

  • Children and teens with diabetes must eat enough calories to grow properly.
  • Pregnant and nursing women must eat enough calories to provide for proper development of their babies.

Exercise is very important, too. It is helpful in weight loss, and it is also good for your heart and blood vessels.

You can increase your activity level by walking, biking, or just taking the stairs instead of an elevator. If you wish to begin an exercise training program, check with your health-care providers first.

A balance diet is important

It is important to eat a variety of foods each day. Your body works best if you eat a balanced diet that includes the right amounts of vitamins, minerals, carbohydrate, protein, and fat.

  • Carbohydrate is the major source of energy.
  • Protein builds muscle and tissue and provides some energy.
  • Fat is the storage form of energy.

Most foods contain a mixture of these :

  • Carbohydrate, which has 4.1 calories per gram of weight, is found in starches, bread, fruit, vegetables, and milk.
  • Protein has 5.7 calories per gram of weight. Protein is found in meat and milk, and small amounts of it are found in starches, bread, and vegetables.
  • Fat is higher in calories, with 9.3 calories per gram of weight. Fat is found in meat, dairy products, oils, and nuts.
Some principles of good nutrition
  • Eat less fat. The average adult eats too much fat. Too much fat may cause heart and blood-vessel disease.
  • Eat fish, poultry, and other lean meats.
  • Watch your portion sizes with all meals; it's easy to eat too much.
  • Eat fewer high-fat foods, such as cold cuts, bacon, gravy, salad dressing, margarine, and solid shortening.
  • Drink skim or low-fat milk and eat less ice cream, butter, and cheese.
  • Eat more carbohydrates (starches and breads), especially those high in fiber. Carbohydrate foods are a good source of energy, vitamins, and minerals. Fiber in foods may help to lower blood-glucose and blood-fat levels. Persons should increase the amount of carbohydrate and fiber they eat. This can be done by eating more dried beans, peas, and lentils; more whole-grain breads, cereals, and crackers; and more fruits and vegetables.
  • Eat less sugar. All people, not just those with diabetes, should eat less sugar. Sugar has lots of calories and no vitamins or minerals. Foods high in sugar include desserts (for example, frosted cake and pie), sugary breakfast foods, table sugar, honey, and syrup. One 12-ounce can of a regular soft drink has nine teaspoons of sugar!
  • Use less salt. Most of us eat too much salt. The sodium in salt can cause the body to retain water and in some people it may raise blood pressure. Try to use less salt in cooking and at the table.
  • Use alcohol in moderation. It is best to avoid alcohol altogether, but if you like to have an alcoholic drink now and then, ask your dietician how to work it into your meal plan. If you take insulin, it is important to eat food with your drink.


Related Articles:-

Calories Counter

Weight Maintenance Calories

Custom Search

Home Body Mass Index Calorie Counter Weight Management
FAQ About Us Contact Us Weight, Height & BMI

Health Tools
Body Mass Index
Calories Burned While Walking
Calories Composition Converter
Daily Calorie Needs
How Much Water To Drink
Optimal Heart Rate Chart
Waist To Hip Ratio
Weight And Height Converter
What You Should Weigh
Rest And Yoga
Benefits Of Sleep And Naps
Chronic Sleep Deprivation
Good Sleep Hygiene
Meditation As Therapy
Better Sleep For Losing Weight
Sweating While Sleeping
Yoga For Quieting Minds
Yoga For Sleeplessness
Avoiding Dehydration
Exercise For Over-Forties
Combine Weights And Aerobics
Exercise & C-Reactive Protein
Home Exercise Equipment
Intensity Of A Workout
Pilates Strengthens
Setting Exercise Goals
Starting A Fitness Program
Types Of Physical Fitness
Vitamin E, Exercise And Aging
Vitamin E And Soreness
Weight Lifting And Weight Loss
Weight Training For Aging
When Sports Drinks Necessary
Exercise Benefits
Approaches To Weight Loss
Balance With Bosu Ball
Benefits Of Being Fit
Delaying Dementia
Feeling And Looking Younger
Fit In Body And Mind
Improving The Quality Of Life
Keeping Weight Off
Losing Weight Permanently
Metabolism & Weight Loss
Pre-Diabetic Syndrome
Relief For Joint Aches
Run For Your Heart
Stroke Risks
Toning The Thighs
Weight Management
Work-Outs And Personality
Diet And Nutrition
Age-Related Supplements
Boost The Immune System
Breakfast And Weight Control
Breakfast, Obesity, Diabetes
Cinnamon For Diabetes
Dietary Approaches To Diabetes
Essential Fatty Acids
Glycemic Index
Good And Bad Carbohydrates
Protein And Kidney Damage
High Protein Or High-Carb Diet?
Moderate Fat For Health
Smoking And Impotence
Super Foods For Anti-Aging
The Right Number Of Calories
Vegetarians Live Longer
Weight Loss Effects Of Diary
Blood Pressure Control
Abdominal Fat And Stroke Risk
Approaches To Pressure Control
Blood Pressure Control
Sesame Oil And Blood Pressure
Silent Strokes And Alzheimer's
Warning Signs Of Stroke
Cancer Strategies
Exercise And Colon Cancer
Get Fit To Avoid Cancer
NSAIDs For Colon And Prostate
Protein Prevents Colon Cancer
Double Diabetes
Green Tea For Diabetes
How To Lessen Diabetes Risk
Pre-Diabetic Syndrome
Social Psychology
Anti-Social Behaviour And Health
Overcoming Winter Blues
Social Contacts & Health
Women's Issues
Kegel Exercises
Soy And Menopause
Sugar And Diabetes In Women
Toning The Thighs
Urinary Tract Infections
Women's Weight Management