You can use calorie density to compare the number of calories in equal amounts of different foods and make better calorie choices. To burn off the calories in just that one sandwich, the average 150-pound person would have to do moderate-intensity aerobics for an hour. But there is good news: you have plenty of options for reducing the number of calories in what you drink. For example, if you ate a handful of nuts you would have to break down the amount of protein, fat and carbohydrate calories in that portion and add it to your daily totals.
For example, a traditional chocolate cake is very high in calories, but if we replace the sugar with sugar substitute and the icing with low calorie whipped cream, we can lower the amount of calories in the cake dramatically.
Calories
Calories in alcohol are a good illustration; alcohol has 7 calories per gram and little or no nutritional value. One way to address this health issue in schools is to emphasize an "energy balance" approach-calories consumed versus calories expended-to support healthy eating and an active lifestyle. In other words, you have a fixed amount of Calories to "spend" each day; based on the following pictures, which would you eat. You can do some back-of-the-envelope math to estimate your resting metabolic rate the number of calories you burn just by lying around all day and then add in what exercise and other activity you do, but some of the RMR formulas are outdated.
Be careful, though, to read labels, since it's easy to underestimate the number of calories you're consuming. Many people learn the hard way that they should learn new healthy habits and not just count calories. For every hour you walk briskly you can eat 200-300 more calories or lose that amount in weight. Sometimes these changes may make it more difficult for you to get enough calories to have enough energy each day. If you have diabetes and need to gain weight, it may be best for you to increase your calories from starches and vegetable fats.
A seemingly healthy salad can have as much fat and calories as a McDonald's quarter pounder with cheese so much for good intentions. Then there's the harsh reality that the more weight you lose, the harder your body fights to hold on to the calories it gets and the fewer calories it burns. By eating every few hours, you keep your metabolism fired up and ensure it doesn't slow between meals in order to hang on to calories.
