Should I track my calorie intake?

Understanding Calorie Tracking 

Calorie tracking has become a popular tool used when trying to manage weight and improving health. While it can be a helpful tool, it’s not for everyone. Understanding the nuances of tracking calories, calculating your won daily calorie needs, and making informed food choices can lead to a healthier and more enjoyable relationship with food.

What Are Calories and how much

Calories are units of energy that our bodies derive from food and beverages. Every activity we perform, from breathing to exercising, requires energy. Your daily calorie needs depend on factors such as age, height, weight, and activity level. Using a calculator such as the one provided by eatforhealth.gov.au can provide an estimate of how much energy you need to maintain your current weight.

How Many Calories to Lose Weight

For gradual and healthy weight loss, reducing your intake by about 500 calories (approx. 2000kj) per day is widely accepted. This small deficit can lead to sustainable weight loss over time. Reducing your daily calorie intake doesn’t have to mean drastic changes. Simple adjustments like smaller portions of carbs, reducing fats in meals, and swapping energy-dense snacks for nutrient-dense alternatives can make a big difference. For instance, replace a packet of crisps with a piece of fruit or biscuits with vegetables paired with hummus or cottage cheese. These swaps not only reduce calories but also add essential nutrients to your diet.

Should I Keep Track of Calories?

Tracking calories can be a double-edged sword. For some, it’s a great way to understand the nutrients in food and make informed decisions. However, for others, focusing too much on counting calories can detract from the inherent pleasure and joy of eating. It might lead to a preoccupation with food that isn’t easy to live with.  And instead of choosing foods based on flavour, texture, and cravings, you may find yourself prioritising foods because of the calories they contain. Food should be a source of joy, not a stress.

How to Count Calories

If you decide to track your calories, there are many apps available to help. We recommend keeping a track using a food diary such as Tony Ferguson’s free diary available to download and print or if you like using apps to track, try Easy Diet Diary, which features a comprehensive database of Australian foods and brands with a barcode scanner. It also allows you to link with a dietitian for a detailed analysis of your diet, including macronutrients and micronutrients. This can ensure you’re meeting your overall nutritional needs, not just focusing on the numbers.

General Calorie Guidelines for Meals

To distribute your calorie intake over the day, take your daily recommended calorie intake and subtract 200-300 calories for snacks (if you enjoy them). Divide the remaining calories evenly among your meals. For example, if your recommended calorie intake is 2000 kcal per day, you might allocate 400-500 calories per meal with room for snacks. Spreading your energy intake evenly throughout the day can help maintain steady energy levels. If one meal needs to be lighter, consider making it dinner.

Nutrition Recommendations

If calorie counting doesn’t suit you, consider a food group and portion-based approach. Aim for:

·         1-2 serves of fruit

·         5 serves of vegetables

·         2 serves of protein-rich foods (meat, legumes, tofu, etc.)

·         3-4 serves of dairy (higher for women over 50)

·         3+ serves of grains (depending on your energy needs)

You can find out more about serves at eatforhealth.gov.au. This approach ensures a balanced intake of essential nutrients without the stress of counting calories. Drinking water with meals and snacks can also aid absorption and hydration without adding unnecessary sodium to your diet.

Finding the Right Balance

Whether or not you choose to track calories, it’s essential to focus on overall well-being. Using tools like a calorie intake calculator can be helpful, but don’t let it take away the joy and satisfaction of eating. Making small, sustainable changes to your diet and listening to your body’s needs can help you achieve your health goals while maintaining a positive relationship with food.