Wednesday, August 31, 2011

Portion Control

Although over eating apples will probably not make you obese, there is such thing as too much of a good thing when it comes to the foods you consume.

We all have a certain TEE  (total energy expenditure) that makes up the amount of calories that we can consume each day to maintain our body weight. This number can be determined by a simple calculation or more accurately through metabolic testing using indirect calorimetry.

Example: I need 2400 calories to maintain my body weight
If I eat 500 more calories a day over my allotted 2400 then I will gain 1 lb a week.
If I eat 500 below my allotted 2400 calories or I exercise more and burn that 500 calories I will lose 1 lb a week.

There are 3500 calories in one pound.

It does not only matter how many calories you eat but also where you calories come from. In Chris Carmichael's Food for Fitness, Chris discusses the Carrier Method for making informed food choices.

Quality Carriers: Foods rich in vitamins, minerals, phytochemicals, antioxidants, and fiber.

Empty Carriers: Food that provide energy, but minimal amounts of beneficial or detrimental nutrients. These are often referred to as "empty calories".

Pollutant Carriers: These foods may be high in energy, but they also carry large amounts of harmful pollutants, including saturated and trans fats, chemical preservatives, and excessive sodium.

One last tip for the day! Never eat anything bigger than your head, so those huge platters that some restaurants serve should be reevaluated!