Health is a precious asset and proper maintenance of it should be our top priority. You can successfully tick all the essentials off, such as, frequently visiting the doctor, getting medicines on time and hitting the gym regularly. But, did you ever consider what foods you give to the body and how much? Yes, maybe! For good health, the diet plays a crucial role, and most importantly in right amounts.
In reality, healthy eating is puzzling and may take down to your nerves. This holds especially true for situations when you are trying to remember the recommended quota for all the items that you had. In books, you must have come across that a healthy adult needs five portions of dietary fibre, two portions of proteins and all of that. There is no contradiction to this statement; however, rigidly focusing just on the numbers is not done.
In this blog, we will clarify you on the most commonly asked question, ‘‘how many calories should I eat in a day?’’ Always remember – every person has unique body requirements and the number of calories will vary according to that. So, do not stress yourself on counting calorie numbers as that will take you nowhere, except making you anxious! Instead, focus on to obtaining the right kind of nutrients – read below to learn how.
How many calories should I have in a day?
The daily estimations for calorie uptake are 2,500kcals and 2,000kcals, for men and women respectively. This gives a rough idea of how much an adult person must eat food. However, this range sometimes fluctuates, as some days one can eat more or even less. Also, certain additional factors like lifestyles, weight, age, activity range will affect the daily quota of calories. You can easily find several online tools now that provide a more personalised idea of your daily energy needs. They will obtain information from you such as gender, age, height, and based on that, a customised calorie chart will be provided. However, keep in mind not to get excessively dependent. The main importance should be given on the food sources and their nutritive value.
Additionally, keep a vigilant eye on the weight. This gives necessary insights into whether you are overeating or undereating. Well, we do not mean you to become overly conscious and obsessed with weighing yourself every day. Checking once in every week will suffice. In case you do not have a weighing machine, measuring the waistline with a tape can help too. Guess an easier way? Look into whether your previous clothes still fit you.
How many calories should I eat to lose weight?
If you naturally want to lose those extra flabs, consider cutting down on 500-600kcals each day from your normal calorie count. It will aid you in achieving a reduction of half to one kilogram weight loss per week. For this, you need to stay away foods which are deep fried or have excessive sugar in them, such as, cakes, potato chips, biscuits and desserts. Try to replace them with healthier snacking options such as fruits, boiled vegetables, peanut butter, almonds, etc. These are devoid of saturated fats, ensuring you achieve a rapid weight loss without compromising on vital nutrients. Also, having these foods will keep your heart healthy.
The best way to lose excess fat from the body is by combining good eating habits with regular exercise. Cardio, aerobics, etc. are best for those who are obese, whereas brisk walking and strength training apply to all. Make it a point to devote at least half an hour daily in managing weight. Besides, regular exercise promotes mental health, giving that extra burst of motivation to maintain consistency in diet. There’s more. A healthy weight can also minimise the risk of life-threatening diseases such as cancer.
Foods to say ‘goodbye’ – Daily reference intakes that you should keep in mind
Reference intakes (RI) can guide on how much nutrients you need to take in daily, such as, fat, sugars, salt, saturated fat, etc. They were previously called as ‘guideline daily amounts’. You can easily get to see the labels of food packets where they tell you what percentage of the RI the product portion will give. Such information is useful to understand how much food you need to eat, keeping a track on the amount.
Following are the daily reference intakes for adults:
- Energy: 2000kcals
- Total fat: Not more than 70g
- Saturated fat: 20g or less than that
- Total sugars (obtained from dairy products, fruits, vegetables as well as added sugars): around 85g to 90g
- Free sugars: (contained in commercial juices): 30g and less
- Salt: Approximately 5g
For a rapid check, the traffic light colour coding seen on food packets can help. The colours denote if the particular product is high, moderate or low in fats, saturated fats, salt and sugar (measured per 100g). It is wise to choose more of the foods that have green indications, with fewer orange and reds.
Coming to free sugars (or added sugars), you must not exceed the limit of 30g per day. This is because the amount is equivalent to almost 8 teaspoons of white sugar. Unfortunately, most people consume more than this amount, because of the sugar that is added externally, especially in cereals, and beverages. The best way to bring down free sugars is by avoiding packaged food products like biscuits, bread, chocolate and carbonated drinks.
What foods should be taken more?
You need to consume more organic foods, provided they are properly proportioned. This involves a minimum of five servings of fruits and vegetables daily (approx. 80g), and 1-2 servings (140g per serving) of fish weekly (preferably the fatty ones). Do not forget to include enough dietary fibre in the diet as it helps to sweep undigested materials down your system. Additionally, they bind to the excess bad cholesterol molecules and transport them outside the body. Some good sources of dietary fibre are green leafy vegetables, lentils, beans, and nuts.
Conclusion: Achieve a balanced diet today
Hopefully, by now you know how many calories you should eat in a day. For professional guidance, consider consulting any of the private nutritionists available in London. Whether you need to build body or lose weight – they can guide you thoroughly to obtain your health goals!
