Counting Calories on the Go: A Guide for Non-Cooks

Counting calories can be a daunting task, especially for those who don’t cook their own meals. Whether you’re always on the go, dining out, or relying on pre-packaged meals, keeping track of your calorie intake might seem nearly impossible. However, with a little knowledge and a few handy tools, you can easily keep track of your calories and maintain a healthy diet. This guide will provide you with practical tips and strategies to count calories when you’re not preparing your own food.

Understanding Food Labels

Food labels are your best friend when it comes to counting calories. They provide information about the nutritional content of a food item, including its calorie content. However, it’s important to understand how to read them correctly.

• Serving Size: This is the first thing you should look at. All the nutritional information on the label is based on this amount. If you eat more or less than the serving size, you’ll need to adjust the calorie count accordingly.
• Calories: This number indicates how many calories are in one serving of the food. Remember, if you eat more than one serving, you’ll need to multiply this number.
• Nutrients: The label also lists the amounts of fat, cholesterol, sodium, carbohydrates, and protein in a serving. These can help you understand the quality of the calories you’re consuming.

Using Calorie Counting Apps

There are numerous apps available that can help you count calories on the go. These apps have extensive food databases that include restaurant meals, fast food items, and store-bought foods. You simply enter what you’ve eaten, and the app calculates the calories for you. Some popular calorie counting apps include MyFitnessPal, Lose It!, and FatSecret.

Estimating Portion Sizes

When dining out, it can be challenging to know how many calories are in your meal. One strategy is to learn how to estimate portion sizes. For example, a serving of meat is about the size of a deck of cards, a serving of grains is about the size of a tennis ball, and a serving of fat is about the size of a dice. By visualizing these comparisons, you can estimate the number of servings you’re eating and calculate the calories accordingly.

Asking for Nutritional Information

Many restaurants now provide nutritional information for their dishes. Don’t hesitate to ask for this information if it’s not readily available. Some restaurants even have this information on their websites. Remember, it’s your right to know what you’re putting into your body.

Counting calories when you’re not cooking your own meals can be a challenge, but it’s certainly not impossible. By understanding food labels, using calorie counting apps, estimating portion sizes, and asking for nutritional information, you can keep track of your calorie intake and maintain a healthy diet.