Why Calories Don't Really Matter

One of the first things I hear when someone is trying to lose weight is that they need to start counting or watching their calories. It goes back to the the old saying of "calories in, calories out." If you eat less, and exercise more you'll lose weight guaranteed. Makes sense right? Well, not so much.

A calorie is a measure of energy and everything you eat has calories in it. We need those calories to survive. Most Americans are consuming way too many calories and they are mainly the heavily processed, refined types. I see so many food diaries that have a ton of sugar, salt, and unhealthy fats in them. Let's face it, you can be eating a restricted diet of only 1,100 calories and still end up with Diabetes and Hypertension. Why is this? Because all calories are not created equal! It really boils down to the food quality. Let's say you have 100 calorie pack of baked chips and 100 calorie pack of roasted almonds. You would probably say that the almonds are better for you (and your right); however, would your answer change if I gave you a 150 calorie serving of almonds? Maybe. The reality is, your body processes these foods differently. Fat and protein are slower digesting, which means you stay fuller for longer (and more satisfied). Refined carbohydrates (like in the chips) have little to no fiber, minimal nutrients and basically just spike and drop your blood sugar levels leaving you hungry an hour (or less).

I often think of calorie counting as restriction, free-range to eat the overly processed food-like-products, and a band aid on the true issues. Let's explore those points. I have a lot of people tracking their intake for appointments**. One big thing I see with clients is that they get to the end of the day, have "no calories left" and end up going to bed hungry without eating dinner. Skipping meals and eating super low calorie won't help with continued weight loss. You are just slowing down your metabolism to compensate for the minimal calories, burning calories less efficiently, and probably making yourself miserable.

On to the overly processed food-like-products. Again, we are talking about food quality. Ever think or hear something like this before, "I have 100 calories left for the day. A piece of chocolate is only 40 calories. I can eat that instead of a medium apple, which has 120 calories and save myself 80 calories, while sticking with my recommended intake." Better yet, "I can eat a to go breakfast sandwich, a bagel with cream cheese and a frozen dinner meal AND stay within my calories." No. NO. NO!

Lastly, most clients I see are overeating from stress, boredom, or heightened emotions. Just counting calories and sticking to a magic number isn't going to fix these issues. Eventually, you may end up stopping the calorie counting and returning to your old habits. You have to focus on changing these behaviors first before any healthy eating plan can stick.

While you do want to watch how much food you are eating, think of calories as more of a reference than the end-all-be-all. So, ditch the calorie counters and go for the whole foods approach. Focus more on adding quality foods like fruits, vegetables, lean proteins, and whole grains. Skip the processed junk and your body will be sure to thank you later!

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**Food journaling and tracking your intake can be a great tool for identifying areas of missing nutrients, meal skipping, and overall food quality. I don't want this to be mistaken for the ridge calorie counts. 

Cut the Salt Habit

You may have heard from your doctor or dietitian that you need to reduce your sodium intake to help decrease your risk for heart disease and high blood pressure. High levels of sodium in the diet causes fluid retention, which makes the heart work harder to pump blood throughout the body. Excessive intake can also lead to bloating and weight gain.

So many clients tell me that they are not consuming that much sodium because they don’t add salt to their foods. In reality, the average American adult eats more than 3,400mg of sodium per day, which is more double the American Heart Association’s recommended limit! According the CDC, 65% of sodium consumed comes from the food bought in retail stores, 25% comes from restaurants, and 10% comes from home cooking. Your body needs less than 500mg to function properly. The current dietary guidelines recommend less than 2,300mg of sodium per day for adults and children with a further restriction to 1,500mg for those with pre-hypertension and hypertension.

Help to keep your heart healthy by knowing what and where to look for sodium in your favorite foods. Check out the tips below for ways to cut back on your sodium intake!

Look at the Nutrition Facts Panel

Always be sure to check the nutrition label of packaged foods. Compare different brands to see if one is lower than the other. Remember to check the serving size and servings per container because if you consume more than what is recommended, you will need to double or triple the sodium content!

Set Meal and Snack Sodium Limits

Aim for less than 500mg of sodium per meal and less than 250mg of sodium per snack (or side dish) as a rule of thumb. 

Aim for Low-Sodium or No-Salt-Added

More and more companies are putting the words “no-salt-added” on the front of their package. While this won't guarantee the product is "low-sodium" (less than 140mg per serving) it is a great step. Try buying canned sauces, vegetables, and beans with this statement and again always check the food label.

Rinse Your Canned Foods

Drain and rinse canned vegetables and beans to cut the sodium by approximately 60%. 

Limit Highly Processed Foods

Luncheon meats, cheeses, cakes, cookies, and restaurant foods are almost always loaded with sodium, along with more calories and fat. Try to limit your portions of these foods and compliment them with more fresh fruits and veggies. 

Watch Your Sauces/Condiments

Sauces, gravies, salad dressings, ketchups, can all be ladened with salt. Look for low-sodium options. If you are going out to eat, ask for these items on the side and use sparingly. 

Opt for Fresh Fruits and Veggies

Fruits and vegetables are naturally low in sodium. Try to make at least half of your plate veggies and add fresh fruits to your snacks!

Cook More at Home

When you are cooking at home, you are able to control how much sodium goes into your meals. Experiment with fresh herbs and spices for flavor. Also, try adding citrus (like lemons or limes) to boost the natural flavor in foods. 

Just a reminder, a food label can claim a meal/main dish is "healthy" if it contains less than 600mg of sodium, which is still a lot. Be the salt sleuth and take control of what you eat!

Check out the American Heart Associations article on table salt versus sea salt: http://sodiumbreakup.heart.org/sodium-411/sea-salt-vs-table-salt/

References

www.heart.org

www.health.gov