Basics to eating the right way

The number one rule for consuming calories the right way.





You should be consuming the same amount of calories that your body needs/uses in a day. 
When calories in = calories out, weight maintenance is achieved. 


Calories in > calories out,  the body will store the extra calories and weight will be gained.
(For every 3,500 excess calories, 1 pound of body fat will be gained.)
Calories in < calories out and the body will lose weight. 


An average individual's "calories out" is  approximately 2000 calories a day.  The "calories in" should look something like this: 

-500 calories at breakfast, lunch and dinner and 2 snacks 200 calories each.

 500 calorie breakfast 

-bacon egg and cheese on an english muffin with a banana; 1 muffin, 2 eggs, 2 pieces of bacon, and 1 slice of cheese, and a 6" banana.

500 calorie lunch

-smoked turkey on whole wheat with alpine lace cheese, lettuce, tomato, and mustard with a side of cole slaw; 2 slices of whole wheat, 4 oz of smoked turkey (6 or 7 slices), 1 or 2 slices of alpine lace swiss, lots of lettuce and tomato and 1 tablespoon of mustard,  and a side of 1 cup or half pound of cole slaw. 

200 calorie snack 

-yogurt and 75% dark chocolate; 6 oz of low fat, fruited yogurt, and 2 squares of 75% or higher dark chocolate.

500 calorie dinner 

-cheese burger on a bun with lettuce tomato pickles ketchup, and a side of sweet potato fries; 3 oz ground beef, 1 slice of cheese, hamburger bun with lots of lettuce, tomato and ketchup, and a side of 15 to 20 fries. 

200 calorie snack 

1, 6 oz glasses of red wine, and a cup of fresh fruit  

All of this equals a 2000 calorie day. 
Look for more on this topic in upcoming blogs.
Until the next time consume the amount of calories your body needs to "eat the right way".