Lavetta Davis Perkins, Staff Chair County Extension Agent

Today You Can Maintain Calorie Balance and Stay a Healthy Weight

Do you know how many calories you need to consume to achieve and maintain a healthy weight? With the help of a food journal or diary you can track what you eat, and a free online food planner is available at choosemyplate.gov to help you. When you begin tracking calories, you will become more aware of how many calories you eat. Remember, every bite counts!

There are other simple ways to maintain calorie balance as well. Read the Nutrition Facts label, especially the calories and servings in each package. Remember that a package is not necessarily a serving. Only by reading the nutrition facts label will you know for sure.

When eating out, go online to check calorie information from that restaurant. Some restaurants now post calorie information on menus. There are also apps if you own a smart phone that you can use to make the best choices for you.

Choose smaller portions. Whether you are eating out or eating at home, know your portion sizes. For example, a deck of cards equals a 3 ounce serving of meat. You might also share restaurant meals or take part of the meal home. Research suggests that purchasing a larger portion leads to an increase in calorie intake.

Switch your dairy. Choose fat free milk, fat free or low fat yogurt and low fat cheese to get the calcium you need while keeping the calories in check. A cup of whole milk has 8 grams of fat, whereas a cup of 2 percent milk has only 5 grams of fat per cup. Then slowly move down from there. Small changes will make a big difference.

Foods prepared at home leave you in control. You control the fat, sodium and sugar that are added as well as the portion size. Meals you prepare and eat at home don’t have to be fancy or gourmet, and they don’t have to take a lot of time. Preparing a simple meal at home takes about as much time as driving to a fast food restaurant or ordering a pizza.

Include more vegetables, fruits, and whole grains in your diet - they help you feel full with few calories. 12 baby carrots will provide you with 40 calories plus vitamins and fiber, while 11 potato chips will provide you with 160 calories, fat and sodium.

Limit mindless snacking. Control the amount that you eat by serving yourself a small portion and put the rest of the package back in your cabinet. Eating directly from the box or package often means eating more calories than you need. Also take your time and eat sitting down. Eat slowly and enjoy every bite. Try to make each meal last at least 20 minutes.

Get moving! If you are already active, increase the amount you do each day. If you are not currently active, start with 10-minutes of physical activity a few days a week and increase over time. One great activity is walking.

A favorite recipe for this time of the year is one that I demonstrate often “Cheesy Ham and Potato Soup”

Ingredients:
4 potatoes, peeled and cut into cubes
1 cup chopped carrots or shredded
1 cup chopped celery
1 cup chopped onion
2 to 3 cups water
¼ teaspoon pepper
½ cup margarine
2 tablespoons flour
4 cups low-fat milk
1 ½ cup cheddar cheese, shredded
1 cup cubed ham, cooked

Directions:
1. Cook vegetables in water and bouillon until tender in a Dutch oven or large pot.
2. In a sauce pan place margarine and melt. When melted, add flour.
3. Stirring constantly, add the milk. Heat until thickened.
4. Add the cooked vegetables and ham.
5. Add cheese. DO NOT BOIL.
6. Serve with sprinkled cheese and papika.

Nutritional Facts: Calories 527 (1-Cup serving); Carbohydrates 37g; Cholesterol 56mg; Sodium 1827mg; Protein 28g; Fat 30g; Saturated fat 12g; Calcium 454mg. Recipes makes 6 – 1 cup servings.

For additional information please call me at 870-777-5771 or e-mail lperkins@uaex.edu.

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