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Festival Season Food in the Philippines

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Greetings of good health! It’s that time of the year again for holiday festivities. And the challenge is to enjoy the holiday season and the  food, without gaining much weight.

 

Let’s make sure to be conscious of what we are eating, choose the healthy meals and plan our activities thereafter.  Concentrate on socializing and having fun, listening to good music and dancing, instead of the dishes served and the pastries for dessert. Remember, that all these food contains calories which our body needs for energy.  However, “eating too much calories and not burning them off can lead to weight gain.”

 

Write the author.

 

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What is a calorie? A calorie is a unit of measurement but it does not measure height or weight – it measures the energy our body gets from eating or drinking.

 

Are calories bad?

NO! We need calories for energy…but EATING TOO MUCH CALORIES AND NOT BURNING THEM OFF CAN LEAD TO WEIGHT GAIN.

 

To maintain your body weight, you need to balance the calories you eat with the type of physical activities you do:

  • Sedentary Lifestyle – No or LITTLE physical activity during the day. (The Couch Potato)
  • Active or Moderately Active – A person running at least one hour daily.
  • Very Active – People engaged in strenuous work or leisure activities for more than 2 hours each day.

 

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Cutting calories does not have to be difficult. In fact, it can be as simple as:

  • Skipping high-calorie, low-nutrition items
  • Swapping high-calorie foods for lower calorie options
  • Reducing portion sizes

 

Try these tips to control portion sizes and cut calories:

  • Start Small.  At the beginning of a meal, take slightly less than what you think you will eat. You can have seconds later if you are truly still hungry.
  • Eat from plates, not packages. Eating directly from a container gives you no sense of how much you are eating. Seeing food on a plate or in a bowl keeps you aware of how much you are eating. Consider using a smaller plate or bowl.
  • Check food labels. Be sure to check the Nutrition Facts panel for the serving size and number of calories per serving. You may find that the small bag of chips you eat with lunch every day, for example, is two servings, not one, which means twice the calories you thought.
  • Use a calorie counter. Check out reputable resources that offer tools to count calories, such as websites or smartphone applications. One to try is the SuperTracker at ChooseMyPlate.gov.

 

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Example:

A 75 kg male, who is 48 years old with a sedentary job in the office and little or no physical activity will have a daily caloric requirement of:

(11.6 x 75) + 879 = 1749 calories per day.

1749 x 1.4 = 2449 calories per day.

 

500 Calories

To lose a pound a week, weight without compromising your health, you need to REDUCE YOUR CALORIE INTAKE by 500 calories per day.

 

Putting It All Together

Replacing high-calorie foods with lower calorie alternatives and reducing your portion sizes can help you cut calories and improve weight control. For a successful — and sustainable — weight management plan, you also need to increase your physical activity. Combining regular activity and healthy eating will best help you achieve and maintain a healthy weight.

 

Healthier Options

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(Click this image to zoom view.)

 

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(Click this image to zoom view.)

 

 

Author:  Expatch Editorial Team

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Disclaimer: The information and advice contained herein are neither exhaustive nor definitive in all circumstances. Please consult your doctor if in doubt or need further advice.

 

References:
http://www.nhs.uk/Livewell/Goodfood
https://www.cdc.gov/healthyweight
http://www.runningforfitness.org/
http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065?pg=2

 

 

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