| Diabetes is a good condition. it can be controlled with good knowledge. In this section you can get information on diabetes: what is it, eating right for diabetes, medication and all you need to know to live a long, healthy life as a diabetic person. All the best! For more tips on diabetes please view our youtube page http://bit.ly/jeQFmH Please feel free to offer your suggestions on any extra information that you may need. Calories and a Healthy Balanced Diet The calorie is a unit we use to measure the energy available in the foods we eat. Calories are also used to measure the amount of energy we burn throughout the day with daily activities and exercise. In order to maintain your current weight, you need to take in about the same number of calories that you burn each day. To lose weight, you need to eat fewer calories than what you burn each day and to gain weight you need to eat more calories than you burn.
On average an adult will need somewhere in the neighborhood of 2000 to 2500 calories per day to maintain his or her current weight. The amount of calories you need depends on your natural size, muscle mass, activity level, age and gender. There are calorie tables and calculators that will help you estimate how many calories you need each day to maintain, lose or gain weight. Remember that these really are estimates since you may have differences in your metabolism that may mean you need a few more or a few less calories. Over time, you will know to adjust your overall calorie intake up or down by monitoring your weight.
If you need to lose weight, gain weight, watch your fat intake, protein intake, or sodium intake, you will have much better results if you use a food diary. You can print food diary pages and keep them in a notebook, or you can use a web-based diet programs to keep track of your diet online. Start by just writing down everything you eat for 3 or 4 days before you start a diet so you can see how many calories you are currently consuming, see how many healthy foods you eat now and how many unhealthy foods you choose as well. Once you understand your current diet, you will learn which healthy foods you need to eat more of and which ones you need to eat less of. Choose the Right Foods for a Healthy Balanced Diet Once you know how many calories you need, your next step is to choose foods that will offer lots of good nutrition for the amount of calories you take in. For example at snack time, you could choose a healthy food such as a cup of blueberries for about 85 calories or a small 2” diameter glazed doughnut for 100 calories. Although there is only 15 calories difference between the two, the blueberries are a much better choice for a healthy diet. The blueberries are packed with vitamins, anti-oxidants and very low in fat. The glazed doughnut has very little nutritional value and a lot of unhealthy fats for such a small treat. |
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