C is for Calorie

One blueberry contains one calorie. 

A Calorie is a unit of measure. It’s a measure of the amount of energy the body can get from eating a certain food. 

Awareness of calories in food matters. If we are eating excess calories without awareness, it’s a waste. The body will do extra work, and the calories go to waste. We can only use what we need. If we can’t use our calories in the form of energy we expend, we get to carry the excess around with us. If our bodies could talk back to us! 

The real concept to get is caloric density, the measure of calories relative to weight or volume. Another word for caloric density is “fattening”. 

Three things to know

Foods composed of fat, are more calorically dense. 

PROTEIN and CARBOHYDRATES have 4 cals/gram, whereas FATS have 9 cals/gram. Gram for gram, Fats have more than twice the calories. It’s not necessary to avoid them, as some are healthy fats, and they add satiety to foods. We want to be aware and monitor our portions. Examples are nuts, seeds, avocado, oils, meat and dairy.

Caloric density is added to our foods in processing, and in preparation. 

Caloric density is added in the form of fat in cooking, toppings, and dips. A few examples are fried foods, sauces, oils, salad dressings and butter. Caloric density is added to processed foods in the form of concentrated carbohydrate with various forms of sugar and syrups. You see it added to baked goods, deserts, cereals, energy bars, and snack foods. Best to avoid these foods. 

Choosing foods LOW in caloric density makes it easier to live at our natural weight. 

These are the whole plant foods, the vegetables, fruits, potatoes, sweet potatoes, squash, grains, peas, lentils, beans. These LOW caloric density foods are high in WATER and FIBER. When you eat these foods you can LOSE WEIGHT, eating more food and high nutrient density.

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I’m Jenifer,

As a certified life coach with a lifelong interest in health and fitness, I’ve studied the struggle. I’ve also studied the connection of body and mind and how they work together to amplify our well-being. Many of us are in an unhealthy relationship with food. It’s my goal to change that.

The Weight Coach for Coaches and Therapists

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