TIPS
1. Read Your Food Labels
Food labels will tell you exactly how many calories, carbohydrate, protein and fat are in the foods you’re eating. The trick is to first look at the portion size on the top of the food label to know how much of the food contains the calories listed. Also keep track of how many portions you’re eating. For example if a portion size is one slice of bread and you eat a sandwich made of two slices, you’ll have to double the calories listed on the label. 2. Keep A Food Diary Keeping a food diary is essential if you are going to be strict about calorie counting. Writing down the foods you eat each day also helps to control what you’re eating; people who keep food diaries typically eat less than they do when they’re not recording what they eat. When you start keeping a food diary, remember to include the type of food (be specific), the number of portions you ate, and the number of calories in each portion size from the food label. If you’re eating out or don’t have a food label available to look at, you can always look up the calorie content Online 3. Know Your Portion Sizes Knowing your portion sizes is also essential when calorie counting. Each food label will tell you what constitutes a serving size (1/2 cup, 15 crackers, 1 oz. etc.). Keep in mind that a portion size on a food label may differ from food guide pyramid portion sizes, so always be as specific as possible when recording food and pay close attention to food labels. 4. Memorize Calories for Common Foods You Eat If you commonly eat 2 eggs for breakfast with 1 cup of juice, two slices of toast, and 2 Tbs. of butter, it’ll be easy for you to remember how many calories are in those foods without having to look at the food label each time. As you start to memorize the number of calories in your favorite foods, calorie counting will get easier and start to take less time. 5. Use our Calorie Counting Software when you become a member Our Website will calculate your daily calorie intake for you. Just be sure to have your food diary ready so you can input each food and portion size you’d like to have calculated. Using our Website will still take some time, but is helpful when you don’t have a food label available. And sometimes it's quicker than trying to count your own calories especially when you first begin doing it. |