Cutting Calories for a Healthy Diet

Americans are taking in more calories now than ever before.  Some studies show it to be as much as an additional 500 calories every day.  While at the same time, more of us are leading a sedentary lifestyle.  When you combine those two factors, it's no wonder that we are seeing an increase in the rate of obesity in the United States.  Some estimates are that over half of all Americans are obese.  

One reason for the increased calorie intake is that more of us are eating out now than we used to.  Fast food restaurants are everywhere, so it's cheap and easy to maintain a diet of high fat, high calorie foods.  We are also eating out at traditional restaurants more often as two income families juggle busy schedules.  Restaurant portions are typically large and contain high levels of unhealthy fats with little fiber or nutrients.  These factors along with fewer opportunities for exercise, have all contributed to our expanding waistlines.

Below are a few tips for cutting calories on a daily basis.

The right combinations

One way you can deal with high calorie foods is to combine them with foods that are lower in calories.  That way you will reduce total calorie intake.  For example, combine a half of a sandwich with a large bowl of soup.  Foods that are high in water content are a great way to lower total calories.

Smaller portions

Replace standard sized plates with smaller ones.  Even though you fill up your plate, you will still be getting fewer calories.  Eat more slowly because it can take several minutes for the brain to get the message that the stomach is full also, push away from the table before you feel completely full.

Start the day right

Just as your mother told you, breakfast is the most important meal of the day.  It can even be helpful to have a large breakfast.  Some studies have shown that people who took in a greater number of calories early in the day, consumed fewer calories throughout the rest of the day.  Conversely, those who had their biggest meal later in the day, consumed a greater number of calories throughout the day.

Snacking

There are a large number of unhealthy snacks available everywhere.  Almost all workplaces have a vending machine in the break room.  Most of this these foods are high in calories and low in nutrition.  Take healthy snacks such as fresh or dried fruit to work so that you're not tempted by the unhealthy choices.

Eating out

When you do eat out, make better choices.  Skip the soft drink and choose water instead.  Order the cut fruit instead of french fries.  Many restaurants now offer a “lighter” section that includes lower fat and carbohydrate entrées.

The healthiest diets are those that are rich in fruits, vegetables and fiber and are lower in calories.  Select deeply colored fruits and vegetables such as spinach, kale, strawberries and blueberries.  They have more vitamins and antioxidants.  Check labels and be aware of how many calories you're taking in on a daily basis.  Keeping a daily food log can help you see how many calories you're actually consuming each day.

By diluting high calorie foods with lower calorie ones, consuming smaller portions, eating breakfast and making healthier choices when snacking and eating out, we can all take steps to cut our daily calorie intake.