Southwest Michigan Wellness Directory

by Patti Mindock

W e are being bombarded by diet advice. Low carb. No carb. Vegetarian. High protein. It's enough to make your head spin. Losing weight has become a national obsession, and rightly so, with the epidemic of obesity making headlines. One thing makes sense: If you eat a healthy diet and exercise a bit more, you will lose weight. You will tone up. You will feel better. Seems simple enough, but you also have to watch your calorie intake. It's a basic mathematical formula: If you eat fewer calories than you burn up through activity each day, you WILL lose weight. No overnight success stories, screaming jubilantly while stretching out the waistband of those size 24 jeans...just slow, gradual, healthy weight loss.

The Dietary Guidelines for Americans 2005, released by the U.S. Department of Health and Human Services, places a greater emphasis on reducing calorie consumption and increasing physical activity to help us live healthier and longer lives. The scientific report is available online at hhs.gov and the consumer guidelines can be found at healthierus.gov/dietaryguidelines. For the most current nutritional information, you may also access the updated “Food Pyramid” at cnpp.usda.gov.

So, if calories count, how do we count them? A calorie is a calorie is a calorie, no matter whether it comes from a slice of bread, a chicken breast or a hunk of cheddar cheese. Yes, some foods are better for you than others. Do your homework. Learn about the types of fats, which ones are better for your heart. Find the hidden refined sugars in foods. Read the labels. Seek out fresh, whole fruits and veggies. Whole grains. Proper nutrition is vital for good health.

But, let's get back to the C-word. Calories. Go for the burn!

Burn almost 150 calories during 30 minutes of:

Mopping the floor
Vacuuming
Washing the car

Burn about 200-250 calories per 30 minutes of:

Shoveling snow
Mowing the lawn
Raking leaves

Burn between 200-400 calories in 30 minutes by:

Walking
Dancing
Golfing
Bowling

Burn approximately 400-600 calories per half-hour if you try:

Swimming
Jogging
Race walking

A sampling of food by the numbers:

APPLE, UNPEELED	125	CHICKEN BREAST, 3 OZ	140
CHEDDAR CHEESE, 1 OZ	115	SALMON, BAKED, 3 OZ	140
BAGEL, PLAIN	200	MILK, 2%, 1 CUP	120
W.W. BREAD, 1 SLICE	70	WINE, RED, 3.5 FL OZ	75
L.F. YOGURT, PLAIN, 8 OZ	145	PIZZA, CHEESE, 1 SLICE	290
BEEF ROAST, 2.6 OZ	135

A caveat: Always discuss cutting calories or any other form of dietary changes with your doctor. The same goes for starting any exercise regime. The jury is still out on all those no carb, low carb, short-term diets. However, it has been proven that eating a healthy balance of nutritious foods, calorie control and increasing your physical activity can pay off in the long run. Do the math. Count those calories!