Page 8 - A Better Way of Life Cookbook

HOW MANY CALORIES DO YOU NEED?

How many lorles should you eat to aclileire when consumed in moderation. However, refined
optimum health? The short answer: It depends! his such as butter and vegetable oil have the

Adult males generally require 2,000-3,000 highest calorie density of any food. so they should
calories per day to maintain weight, while adult _ be used very sparingly.

Emfiltés Seed around lffiflgl-fl21,400, accordingto l']_ -“ as-c 0 the fli we “'0 do _ H and

.. partment . J -' ~ 9. ""1; N D5 r “H7 73
° ° ° ‘’ ’’/’ ~“.~' ’;.._”'E,s “reduced-fat" foods are not necessarily

Why such a large range? Several factors 5’ i' -' “ 3-’ good for you. Often these processed
irifluerice the number of calories you body \ '1-_." "health V0058" Simply fBDlaIC9 Om?

uses, including rm] '-T ' unhealthy oornporierit with ariorther. For

Q example, many reduced-lat foods have large

' 39?: ‘*3 , amounts of added sugar to compensate for

0 \ Q taste lost through rat reduction.

' \‘ V»

0 gender. .§ $3‘ Don't'drlnlt your Iorles. Calories from drinks

comprise an wtirriated 2} % of a typical person's
F07 8_X3mDl6. 3 _5-f00t-13!. 25-V931 male : Q‘: diet. Many of these calories are considered empty
g°s:°;:°%im.ii"“*“°a”"°'"“*°“*"“ °=*’“:;;':.*’*°a"s°*'i*i*i.r.?'";*:.';'ra:.';?:.s";3"..c
- - . -Veal“ Woman ‘in § Q» min’ ' nutrients. ' _ a _o r’

However.bvtaroeoooesrvariabIeincabn‘cneeds ii;'r’.§’.r°§.'...“°.,.‘ii’;i‘.i”.l§’§T.i;J.'";il"§$iv?r"i’.e°$s'.TL"c3i7.°
is your level of physical activity. Fortunately, this is ~ modmfim -,, at an

an area you can control! In hour of strenuous physical ’ ’

activity. a 1_6fH>ound person car) bum 500 to 850 _ I Eat foods that need lots ofchewing. For instance,
extra calories. The more you weigh, the more calories eat an appie instead of applesauce or carrot sticks

you use durino exercise. instead of carrotjuice. People who chew more tend to
Even ammo We of the some render with .a War §i3iri§'5v‘i’e'i?$'ii°iima to :i§g‘ddm5ie:ttthh:iytn‘r|e)ff?l?fb:)foer:L
39°» WV 1% M? am“? ml» "'9" 3'9 5"" 99"”-alt they've overstuffed themselves. In addition, the fiber in
base‘? d'fl°"’"°95 '" "°"" "'9 b°d¥ "'°‘?°°5°5 am 5"?"-"5 unprocessed plant foods keeps you feeling full longer.
calories. Some researchers have identified three basic

hwy W995: a hearty brealttast. New research suggests that

. mmmomh "mg and t:ti!nb::l!tg(;ty:):; calories during the first half of your
loan). ‘

0 |'l|BBO|1|0|'Dh (solid and Don't starve yourselt. Drastic dieting decreases your
m|lS0U|aI'l. and metabolism, making it even harder to shed pounds.

° ?a?d:n:&'J|:¢')|)1(bu|ky' Mme I try I I it lty Th d it

to t u’ . ncrease your p 5 ca at: V . is oesn‘t ave

to houratthe .B'ltwallti ' ofthe

A person who is priryrarilv the eolymomh time may not bulk up ue!i't’§‘r"a safe!-at mrmsggrnéxeicwise and nrgqfiigsm no special
despite hours of weiphthftlno. while an erroomoroh may have equipment or athletic ability!
ahardertirnesl'ieddingextrapourids desprteouttligcdories.

calories and Weight Loss e
Noniatlei'vll1oyoua'e,yrm:anbalaricey<uctitxieiritake I t
aridoi1ptrttoa<:liieveahe;fliyweidit.lfymineedtolose I

weidit, these strategies wil helpc ‘

choose mostly toads with a low calorte denslty——less '
I1ai8(l0cal:iriespei'pouritloffood.1liisincludesvegetables, ‘ _, l
hits, whole grains, beans, mdoiier unrefined plantiootii. /7 "
High—calorie foods are not inherently unhealthy. Some, g _ ‘_ ’ oil», —
such as avocados, quinoa, and nuts, are highly nutriioos M to L , _, - if '

' i .'l i’ ‘E; 2. .. 0
. L ; _ _ ::.at.:rraE INFOFMATIO I 147