In other words, avoid foods that do not hold much purpose in the way of health, including: 100-calorie snack packs, refined flours, overcooked foods, high sugar drinks and the obvious junk foods. Nutrient-dense foods are not necessarily low calorie, although they will provide a range of high-quality micro and macro nutrients to your diet, requiring less intake. Grilling, baking and sauteing can all be done without the addition of oil.
If you have consumed nearly 30% of your daily calories from fats, which clock in at 9 kcalories (fancy term for: calorie), you need to step more towards vegetable-based nutrition, avoiding any oils or animal products. Tracking calories will dramatically increase your knowledge of the approximate macronutrients in foods (calories, fat, carbs, fiber, sugar, protein). Normally the difference between what we actually eat and what we think we eat is drastic. Omega 6 and 9 are required in much smaller amounts. Tracking calories will force you to actually see how many calories you are consuming rather than assume. Omega 3 fatty acids (APA, DHA & EPA: Think coldwater fish, eggs, nuts & seeds) are crucial for a slew of bodily operations not limited to neurological function, lowering blood triglyceride levels, anti-inflammation and affecting satiety after a meal. Moderate, do not eliminate, your fat intake.įats are a staple of the human diet, and although they should be eaten in moderation they should never be excluded. Cut out the sweet drinks and additives, consider healthier food choices and moderate your fruit intake.ģ. Talk about a rollercoaster ride! Therefore, it is important to be careful and considerate when consuming sugars and starches, looking for mainly unrefined sources.
This can occur mainly from the carbohydrate sources of starch and sugar affecting hormone levels, insulin sensitivity, body adiposity and energy levels. Since any elevated level of glucose(sugar) is toxic in the bloodstream, the body will rapidly respond by releasing insulin hormone, which shunts the majority of the sugar molecule into fat cells for storage. Sugar intake has a huge impact on the human body. It also offers a forum where you can communicate with an expansive community of health-conscious individuals: The phone app “Myfitnesspal” is so handy for tracking your nutrition (and activity habits) on the go. Suddenly, you will be more conscious of the levels of fat, protein and carbs you consume, ushering the opportunity to make positive changes. Tracking what you eat daily, whether using a generalized journal or a detailed account, will help you be aware of the food you consume daily. Check out these habit-forming tips that will allow you to avoid excess calories! Throughout the day, there are many ways that anyone can avoid unnecessary calorie intake.