INTRODUCTION

Do you count your calories in food while you decide to eat something or while eating? We believe no one does except extreme diet-conscious people. Most people don’t even know how many calories they consume when they order extra cheese or simple lemonade! Now that you are thinking or maybe searching on Google how many calories you have consumed by the meal you just had or are going to have, let's quickly look at the list below on the food that can help you in keeping the calorie count.

CALORIE

Before moving ahead, do you know the food calorie definition or calories definition? So,
basically calorie in simple words means energy that we human beings take in the form of
food we eat. So, it can be said eating food with calories is not bad for us, but if you eat high
calories food, it can land you up in trouble. Keeping the right balance of your calories is very
essential. By knowing which food contains more calories and which contains less will help
you achieve this balance.

WHAT FOOD TO EAT?

So, you need to be smart when choosing what to eat. If you choose a food which is equally balanced in terms of fat, carbohydrates, and protein (but make sure they are not in high quantity), then you are doing it right! Your diet must include:

● More green leafy and starchy vegetables like spinach, turnips, lettuce, red capsicum,
etc.
● Protein-rich Food: You must increase the intake of food that is rich in protein in your
diet. This food can help you in increasing your metabolic rate and helps you control
your hunger. Did you know that if you eat a high protein diet you can burn an extra
80–100 calories per day? Also, by eating food rich in protein you will feel full and
won’t be seen eating snacks/food after every 2 hours. There has been a study held
on this and it has been observed that people who consumed 30% of their calories
from protein consumed 441 fewer calories per day.
● Legumes such as green peas, soybeans, chickpeas, and lentils.
● Fruits like Kiwi, melons, berries, grapes, etc. Avoid eating very sweet fruits
● Dairy products but fat-free like skimmed milk, low-fat cheese, etc.
● If you eat seafood then go for salmon, tuna, and sardines.

WHAT FOOD TO AVOID?

You can completely cut off the calorie food, as they are essential for the functioning of your
body. But all you need to do is have a balance between them! The following food must be
consumed in less quantity:
● Carbs
So, you love eating bread, popcorn, cookies, potatoes, corn, but do you have any
idea how many calories these food/snacks have? A small potato has about 130
calories and a packet of popcorn has around 120-150 calories. Cut down on eating
too many carbohydrates as they can increase your weight and affect your health a
lot. There have been studies done on this and the outcome of the study is- if you
take a low carb diet you can easily lose two to three times as much weight as a
calorie-restricted, low-fat diet. Not just this, a diet of low carbs can be very beneficial
for people with diabetes or obesity.
● Soft drinks, Shakes, Fruit juice
We know it would be hard but these juices, shakes, soft drinks, and other sweet
beverages have a lot of calories in them. You will be surprised to know that when
you drink these sweet beverages your brain thinks of them as normal water and
doesn’t stop you from drinking them. Isn’t that strange, but true! These drinks in
reality affect your body a lot and not only make you fat but also affect your health
and make your body more prone to diseases. One in a while is okay, but consuming
it frequently is not okay.

CONCLUSION
The amount of calories your body needs is dependent on factors such as your age, health,
height, weight, and also gender. What you need to do before eating any snack is: count the
calories and take time and choose your snack (make sure it is healthy.) Keep the calories
count balanced with your health.
If you eat food that has too many calories in it, you are going to increase your weight but on
the other hand, if you eat fewer calories, you will lose weight. Now that you know which
food contains calories and can affect your health, avoid them. Change is difficult but if it’s
for your good you must adopt the change. Next time when you eat any food/snack just
calculate the calories in food and keep a count!