SHAPE UP |
Yes, it all matters: getting the right fats, eating the right carbs and the right lean protein. However, calories are still important as a quick way of determining whether you're eating too much. After all, the total number of calories you take in is made up of a combination of fats, carbs and protein.
The problem? Most people underreport what they eat — in fact, we can underreport the amount of food we eat in a day by as much as 45 percent. According to the National Health and Nutrition Examination Survey, about 18 percent of men and 28 percent of women are underreporters.
And research reported in the Journal of Nutrition showed that even registered dietitians can underestimate their caloric consumption by 16 percent. Other health professionals, including physicians and nurses, are not much better; in one study, 70 percent of the participants over- or underestimated patients' calorie needs by as much as 13 percent.
The bottom line is that you're probably eating more than you think. Take a look at the following and see if you're surprised by any how many calories you get for what you're eating:
WHAT YOU GET FOR ABOUT 10 CALORIES
Minutes to walk it off* = 2.5
WHAT YOU GET FOR ABOUT 25 CALORIES
Minutes to walk it off* = 6.5
WHAT YOU GET FOR ABOUT 50 CALORIES
Minutes to walk it off* = 13
WHAT YOU GET FOR ABOUT 100 CALORIES
Minutes to walk it off* = 26
WHAT YOU GET FOR ABOUT 150 CALORIES
Minutes to walk it off* = 39
WHAT YOU GET FOR ABOUT 200 CALORIES
Minutes to walk it off* = 51.5
WHAT YOU GET FOR ABOUT 250 CALORIES
Minutes to walk it off* = 65
WHAT YOU GET FOR ABOUT 300 CALORIES
Minutes to walk it off* = 77.3
*All exercise equivalents are based on a 155-pound person.
Charles Stuart Platkin is a nutrition and public-health advocate, and author of "Breaking the FAT Pattern" (Plume, 2006). Sign up for the free Diet Detective newsletter at www.dietdetective.com.