Friday, September 22, 2017

Caloric Intake/Daily Calorie Counter/Portioning


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You need energy to perform as a runner or walker just like a car needs fuel. You get energy from fuel sources such as carbohydrates, fat and protein. How much do you need of each in your tank is determined by what kind of “vehicle” you are.

Go to https://www.healthstatus.com/calculate/basal-metabolic-rate to determine exactly how many calories you need to be taking in each day in relation to each activity you do per day from sleeping to shopping to sitting to running. You must replace calories used or potentially used without overdoing it. It is considered better to eat several smaller meals or snacks than 3 large meals throughout the day. Potions are easy to maintain and you never feel bloated.

Portioning of meals is essential. How much of anything should you eat? A restaurant will serve you as much as 3 times what a serving should be. To determine if your servings are appropriate, use the hand test as a strategy:

  • 1 closed fist = 1 cup of a beverage
  • 2 cupped hands together = 1 cup of dry cereal, salad, soup, or Chinese food or 1 oz. of chips or pretzels
  • 1 cupped hand = 1/2 cup of pasta, rice, cut fruit, vegetables or beans, or 1 oz. of nuts
  • The palm of 1 hand = 3 oz. of cooked meat, chicken, fish or canned tuna
  • 2 thumbs together = 1 tablespoon of peanut butter, salad dressing, cream cheese, margarine or mayonnaise
  • 1 thumb = 1 oz. of cheese
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