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Low calorie vs. healthy eating?



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KENDILYNN
SparkPoints: (9,957)
Fitness Minutes: (13,133)
Posts: 660
4/20/13 8:15 P

I believe a typical serving is 1/4 of and avocado, so technicaly you were eating two servings. For what it's worth...



SLIMMERKIWI
SparkPoints: (128,228)
Fitness Minutes: (32,621)
Posts: 21,435
4/20/13 7:21 P

You would get more help if you had a Public Nutrition Tracker.

You mention "... I noticed by lunch my sugars where in the negative just from the fruit and rice milk."

Rice Milk is very low in protein and needs to be fortified with it - not all brands do this.

Also, considering all you are having until lunch is fruit and Rice Milk, if this is why your sugars are high. If you are consuming loads of fruit up until then, then perhaps replacing it with something else that contains protein as well and perhaps something containing whole-grains, such as a good quality whole-grain toast, (perhaps with egg, baked beans, or peanut butter) but check the label of the bread because not all breads are created equal. Some you can get high fibre and protein but lower in unhealthy fats and sugars. Mine is also fairly good on calories. Another option might be Rolled Oats - have some protein and some fruit with that.

Kris



CCBULLDOG
Posts: 611
4/20/13 10:50 A

I Love tuna (packed in water) for lunch, worth that calories--and very filling.



PATIENCEPIE
SparkPoints: (714)
Fitness Minutes: (39)
Posts: 50
4/20/13 10:26 A

Ok, thanks. I have been using a tracker app. The one on this web site is confusing. The tracker automatically tracks calories, sodium, sugar and other stuff and I noticed by lunch my sugars where in the negative just from the fruit and rice milk.
Also, I was eating a half an avocado and half can of tuna and I don't remember the exact calories but it was a lot and I started to think they were a bad choice even though it seemed like a healthy lunch...



NIRERIN
Posts: 11,851
4/20/13 9:08 A

did you notice that you picked the exception rather than the rule? yes, there are some foods that are great for you that have higher calories, but there are plenty of lower calories foods too. i don't see you mentioning zucchini, eggplant, broccoli, cauliflower, peppers, squash, onion, berries, kale, spinach or anything like that. yes, an avocado has a serving size of 1/4 of one, which is smaller than similarly sized produce. but there are tons of other fruits and veggies out there.
then you mention tracking sugar. added sugar is the big issue, though total sugar can be for someone with diabetes. so why and how are you tracking your sugar? if you're doing it just because, i would say you need to pay more attention to things that have sugar listed on the ingredient label than things like milk and fruit which have naturally occurring sugars. if you're paying attention because of diabetes, eliminating as many things with added sugar is still a great idea. it's not that people with diabetes don't eat fruit, they just need to pay attention to what they eat it with [say, cheese or nut butter] and how that affects their blood sugar so that they can adjust accordingly. fruit choice [berries over apples for example] and portion sizes [picking the fruit that is a single serving rather than the one large enough to be two servings] can also help minimize this.
you may also get some better advice if you quantify "a lot" and "way over" as those terms are fairly relative. because if you're eating twelve servings of fruit, then yes, you may want to cut back to make more room for other things your diet needs. if you're eating two servings of fruit the issue may be more with why your sugar threshold is so low than how much fruit you're eating. but unless we have actual numbers it's hard to give better suggestions.



JENNILACEY
SparkPoints: (74,311)
Fitness Minutes: (61,915)
Posts: 2,489
4/20/13 8:53 A

A serving of tuna is only 60 cals, it's definitely not high calorie. Low calorie is not synomonous with healthy. But you need to keep your calories lower than your daily maintenance calorie needs to lose weight. Most healthy, "clean" foods tend to be lower in calories because you don't have all the added ingredients to them. Fats, even healthy fats like in avocado have twice the number of calories per gram as proteins and carbs. They should make up around 1/4 of your daily intake. Because they are so calorie dense, a serving size will be much smaller than a serving size of protein or carbs. For example, a serving size of nut butter would be about a tablespoon but serving size of vegetables may be a cup. When I use avocado, I use about 10-25g. About a tablespoon or two.

Healthy eating to me means high quality foods. Whole foods (minimally refined/processed) that are high in nutrients vs. the amount of calories and has the least amount of additives, added sugar, saturated fat, trans fat, chemicals etc. I try to choose food in their natural state.

You don't count natural sugars. Natural sugars are a simple carb and are good source of energy in moderation. Our bodies need carbs both simple and complex. However, we need far more complex carbs in our diet than simple. In nature this ratio is balanced. The problem is that manufacturers add sugars (simple carbs) to their food while stripping away complex carbs (refining) so the ratio becomes far more simple vs. complex carbs. Complex carbs are slow release and simple are quick release. If you have too much simple carbs in your diet and not enough complex, you get crazy insulin spikes leaving your energy crashing and you hungry again shortly after.

So it's "added sugars" you want to limit. As long as you're doing that. You don't need to worry about the natural sugars found in whole fruit.

Edited by: JENNILACEY at: 4/20/2013 (08:58)


CMCOLE
Posts: 2,667
4/20/13 7:03 A

balance is key.

I found I was also eating too much fruit (and not enough vegetables) - probably because it is easy.

Cut veggie sticks, and have it all ready to go.
Make big salads, with as many different colours of the rainbow as you can find for veggies.

Tuna is actually a great choice (just make sure it's not those pre-packaged tuna salads, but real tuna)

Sardines, salmon and other canned fish are great choices, as well (also, watch the additives)

Plain yogurt (milk, cream, cultures) is a great base for fruit (and you eat less of the fruit). The addition of granola to the mix, helps, too



SLIMMERKIWI
SparkPoints: (128,228)
Fitness Minutes: (32,621)
Posts: 21,435
4/20/13 6:29 A

Fruit IS a good choice - a very good choice. Juice is o.k., BUT in moderation and best watered down a bit - you lose a lot of fibre with it and it isn't as filling.

Tuna isn't high in calories - if you choose canned Tuna, get it in spring water. It has the added benefit of being a VERY healthy fat as well, and an excellent source of protein. Avocado is fairly high in calories/fat, BUT is also a very healthy fat and also contains a good amount of fibre. Use portion control with that, but it makes a marvelous substitute for butter/margarine, and is yummy on sandwiches - especially skinless chicken and avocado :-) You can also use it in desserts.

Unfortunately we can't see your Nutrition Tracker so are unable to help you to tweak your intake based on the reality of what you are consuming. It might be that you are low in protein and/or fat - it might be that you are eating processed carbs, which is generally fairly high in processed sugars. It might even be that you are too low in calories in general - there are lots of if's!

If you like to create a SparkPage and have your Nutrition Tracker made public, then we will be able to help you achieve a good balance.

Good luck,
Kris

Edited by: SLIMMERKIWI at: 4/20/2013 (06:36)


SUNSHINE6442
Posts: 1,809
4/20/13 6:20 A

Berries have the least impact on blood sugar, a cup of fresh blueberries have around 60 calories. Any kind of berries are low sugar. Try Fage 0% plain Greek yogurt which has only 10 sugars....add the berries for a snack.
Twelve sweet cherries have 59 calories and one apricot has just 17 calories and a small apple is a great fruit choice, with just 54 calories . Pears and peaches are low carb too! How about tossing a pear into your next spinach salad. Even one large kiwi has about 56 calories.
Eat one orange and you’ve gotten all the vitamin C you need in a day and around 60 calories.
All the above are low sugar, low carb.

Tuna...is low in calories.....I buy tuna in water at Walmart " Great Value" brand and the whole can is 100 calories.

Avocado is a healthy fat and we all need some heathly fats to keep our metabolism working well.

As far as juice is concerned you might want to try Oceans Spray Diet Cranberyy which has only 2 sugars...I mix Half cranberry with half water...tastes good to me.

Edited by: SUNSHINE6442 at: 4/20/2013 (06:22)


MICHELLEXXXX
SparkPoints: (6,605)
Fitness Minutes: (5,730)
Posts: 1,933
4/20/13 2:08 A

Exercise portion control with calorie-dense items.



BUNNYKICKS
Posts: 2,299
4/20/13 1:42 A

Tuna is not high in calories. It is a GOOD choice because it is a good source of protein, tasty and versatile, and is on the low side calorie-wise, for a protein source.

Avocado is high in calories BUT it is still a good choice - healthy fat, vitamins, deliciousness - just choose your portion appropriately.

Fruit is a great choice - but of course it does have calories/sugar, so you don't want to be eating a dozen servings of it per day. But have some! It's full of fibre, vitamins, and sweetness - let it take the place of "dessert" perhaps. It's a much better choice to have a bowl of strawberries than a pint of strawberry ice cream, right!

Remember, "high calorie" does not necessarily mean "bad"!! It just means "measure your portion carefully."

Highly processed/refined foods you would want to approach with more caution, perhaps. But good whole foods - fruits and veg and lean protein? These are the things you WANT to eat. Use your nutrition tracker to help you determine HOW MUCH to eat.



PATIENCEPIE
SparkPoints: (714)
Fitness Minutes: (39)
Posts: 50
4/20/13 12:54 A

Still confused about eating healthy AND lowering calorie intake to loose weight...for example avocado and tuna is apparently very healthy yet major calories. So are they a bad choice? I cut out fruit juice to reduce sugar and have been eating a lot of fruit but when I go to track it, I am way over my sugar intake anyway. Is fruit not a good choice either?



 
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