Journaling to Improve Your Nutrition

Journaling could be a very helpful tool for getting an idea of how many calories you consume each day to meet your basic needs.  Journaling helped me to see that I needed to make some healthy substitutions.  It is sometimes surprising to see how many calories, carbohydrates, protein, etc. are in some foods compared to others.

There are many new apps and gadgets that count calories, but writing things down in a journal may make lasting connections when trying to learn new things and create new healthy habits.

So, it is important to figure out how many calories you need first.  Then, journal what you are actually eating in calories.  I found it helpful to begin by journaling calories, carbohydrates and protein.  Then, I was able to compare the foods and chose healthier options.  You may decide to go a little deeper later into the process by looking at and journaling other nutritional components such as fats.

You could begin with a physical journal until you have an idea of what amounts and types of foods you should eat on a daily basis.

The general guidelines included below on figuring out how many calories I needed were helpful when I began journaling.  Information changes often so consult with a medical professional you trust before making any lifestyle changes.

Figuring Out How Many Calories You Need:  Tips for Adults

For women, add a zero to your weight in pounds.  For example, for a 120-pound woman, her basic caloric needs would be 1,200 plus 120 for a total of 1,320 calories a day.

For men, multiply your weight by twelve.  For example, for a 160-pound man, his basic caloric needs would be 160 X 12 for a total of 1,920 calories a day.

Different Body Types

If you are genetically lean, or ectomorph, add five percent to your caloric needs.  If you are a round, plump endomorph (an apple), subtract ten percent.

Exercise Factor

If you're a very active person plus you exercise around 1/2 hour a day, add another 300-500 calories to your basic caloric needs.  For example, the average active woman would be around 1,700-1,900 calories a day, active man around 2,200-2,500 calories a day, depending on the person's age.

Growth Factor

The basal metabolic rate (BMR) naturally decreases around two percent for each decade above 20.  As a rough guide, you could subtract 40 calories per decade above 20.

For example, a man of 60 would need 160 calories less than a man of 20.

Exceptions:  Women need extra calories during pregnancy and lactation.  Caloric needs also increase when you are recovering from an illness, or during competitive events.

NC Tip:  When you begin your caloric cut down, do it gradually.  Begin by cutting 20 percent of calories off your usual intake.  Note the results and make needed adjustments.

Join Us in Living the Natural Care Way and use one of our journals to keep track of what you are eating until you store your knowledge of food calories.  Journaling is a great way to make comparisons as well as track what is working and to determine where to make adjustments.

Sincerely,

NC Wellness Consultant

Please consult with a medical professional you feel comfortable with before making any lifestyle changes.

Source:  https://www.askdrsears.com