Between 1977 and 1998, portion sizes have significantly increased, ranging from 49 to 133 calories per item among commonly consumed foods including salty snacks, soft drinks, and hamburgers.
Eating well in conjunction with more physical activity can help keep weight off, and help lose any unwanted pounds. Some individuals may not have weight issues, but may want to learn strategies to maintain their healthy weight. Or some may be overweight, but may not ready to lose weight. Maintaining calorie balance is key; calories in should be less than or equal to calories out.
Strategies to Maintain a Healthy Balance
Eat more filling foods, but these foods do not have to be calorie dense. Cutting back on the amount of fat in a meal and increasing the amount of fiber, can provide a more filling meal. Research shows that people get full by the amount of food in a meal, not by the number of calories. Find out more ways to fill up with fewer calories at the CDC section on Eat More, Weigh Less.
Calories in foods
Carbohydrates – 4 calories per gram (45-65% of daily calorie consumption).
Protein – 4 calories per gram (10-35% of daily calorie consumption).
Fats – 9 calories per gram (20-35% of daily calorie consumption).
Alcohol – 7 calories per gram – Alcohol is the top calorie contributor in the diets of many Americans.
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