Losing weight and getting fit and healthy take determination, effort, time and often a lot of sweat. One thing to keep in mind is that the energy you put into your body must be considerably less than the energy you expend in order to have weight loss.
The energy that your body uses comes in calories, which are found in food and beverages that contain carbohydrates, protein and fat. The body uses the energy from calories to fuel your daily activities.
The amount of calories you need each day depends on your age, gender, body size, activity level and if you are pregnant or breastfeeding.
Read Also
Interest in biological crop inputs continues to grow
It was only a few years ago that interest in alternative methods such as biologicals to boost a crop’s nutrient…
Eating more calories than what the body can use will cause a gain in weight over time. To lose weight, you need to eat fewer calories than your body needs.
It requires patience. You did not gain your extra weight in two or three weeks, so you will not lose it all suddenly. This is why weight loss requires a change in lifestyle and a change in the amount and type of food eaten.
A reality check
Start with a reality check on what you are eating now. Write down the amount and type of food, snacks and beverages you consume.
Calorie information can be found in the nutrition fact table found on almost all prepackaged food.
The table below looks similar on most food and is easy to read and find.
The following food is not required to have nutrition tables:
• fresh vegetables and fruits;
• raw meat and poultry (except when it is ground);
• raw fish and seafood;
• food prepared or processed at the store (bakery items, salads, etc.);
• food containing few nutrients such as coffee, tea, herbs and spices;
• alcoholic beverages.
To help you to determine nutrients and calories, Health Canada has two lists for food.
The first, the nutrient value of common food, lists 19 nutrients for 1,000 of the most commonly consumed food in Canada.
The Canadian Nutrient File is a much larger list containing more than 5,000 items.
Diet adjustments
Consider what you will change or reduce in your menu.
If french fries are a favourite, try these oven-baked potatoes as an alternative.
OVEN BAKED POTATO WEDGES
Use a combination of unpeeled white potatoes and sweet potatoes to add more vegetables and fibre to your meals.
2 tbsp. oil 30 mL
1/2 tsp. salt 2 mL
1 tsp. dried rosemary 5 mL
1/2 tsp. dried thyme 2 mL
2 Russet potatoes, unpeeled
1 sweet potato, unpeeled
Preheat the oven to 450 F (230 C). Lightly oil a baking sheet.
Scrub the potatoes and sweet potatoes well to clean. Cut the unpeeled potatoes into 1/2 inch (1 cm) wedges.
Mix the oil and seasoning in a large bowl. Add the vegetables and toss to coat. Transfer to the baking sheet.
Bake in the preheated 450 F (230 C) oven, turning occasionally for 15 to 20 minutes or until browned and tender.
Different seasonings can change the flavour of these potatoes. For a spicy version use:
1 -2 tbsp. chili powder 15 –30 mL
1/2 tsp. salt 2 mL
For a lower salt version:
1 tsp. lemon and herbs seasoning mL
To make a low calorie/fat version, place the potatoes on the cookie sheet and lightly spray with no stick cooking spray. Sprinkle the seasoning on the sprayed potatoes, toss and bake.
Adapted from Dietitians of Canada Simply Great Food
SASKTOON BERRY VINAIGRETTE
This is a wonderful dressing for use over mixed greens and garnished with saskatoons.
1/2 c. fresh or frozen 125 mL
1/3 c. liquid honey 75 mL
1/4 c. balsamic vinegar 60 mL
2 tbsp. vegetable oil 30 mL
2 tbsp. water
0 mL
In a small bowl, mash the berries with a fork. Whisk in honey, vinegar, oil and water. It can be stored in the fridge for up to five days.
The original recipe used blueberries and the nutrient list below is for the dressing using blueberries. Makes 10 servings.N
utrients per serving
•Calories: 69
•Fat:2 .7g
•Sodium: 1 mg
•Carbohydrate:1 1.9g
•Fibre:0 .2g
•Protein:0 .1g
•Calcium: 1 mg
•Iron: 0.1 mg
Adapted from Dietitians of Canada Simply Great Food
Milk solids
Dear TEAM: Could you tell me what modified milk solids are? Are they a Canadian product? They are ingredients in a lot of different food items. Thank you. M. S, Rocky Mountain House, Alta.
Dear M.S.: In preparing milk for dairy products like ice cream, sour cream, yogurt and cheese, the milk is separated into milk fat and milk solids or the non-fat portion of milk.
In Canada, under the Food and Drugs Act and Regulations, the modified milk ingredients term includes any of the following in liquid, concentrated, dry, frozen or reconstituted form: calcium reduced skim milk, casein, caseinates, cultured milk products, milk serum proteins, ultra filtered milk, whey, whey butter and whey cream.
Other components of milk like milk protein concentrates that have had their chemical state altered from that found in milk also are called modified milk ingredients. All originate from milk.
On food labels, the term modified milk ingredients can also be a blend of a dairy byproduct (such as those listed above) with a milk-based ingredient (such as skim milk powder/ whole milk powder).
Source: www.inspection.gc.ca.
Betty Ann Deobald is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: team@producer.com.
