How to Count Calories and Fat in Food
Sometimes determining the calories and fat in the foods we eat is relatively straightforward. Other times it can take a bit of research. There are multiple resources available in print form and on the Internet that will help you determine the nutrients in each food you consume. Use these sources to get an accurate count of calories and fat.
Instructions
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Look at the Nutrition Facts label if you are eating a packaged food. All packaged food in the U.S. is required by law to provide a food label. Total calories are located first, at the top of the list or to the left side of the list. Total fat is listed next followed by saturated and trans fat.
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Pay attention to the serving size on the food label. This appears at the very top of the label, just above the calories. This tells you the amount of food in one serving that contains the specific amount of calories and fat listed.
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Check around the produce area at the supermarket for a list of calories and fat in the fresh foods available at that location. Sometimes these are listed as part of an ad campaign for increasing fruit and vegetable consumption.
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Find the facts on the Internet as another option when you are seeking information for fresh foods. Visit the USDA's Nutrient database. Enter the food you want to learn about. Click on the exact food you are looking for in the list it generates. Then select the serving size and you will see calories and fat listed for that food.
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Buy a calorie counting book such as The Complete Book of Food Counts by Corinne T. Netzer for easy access to finding the calorie and fat content of foods especially if you do not have regular access to the Internet.
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Ask the server or manager for nutrition information at restaurants. Also check the restaurant's website or purchase a book such as The CalorieKing Calorie, Fat & Carbohydrate Counter which includes information on fast food chains and restaurants.
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Keep a food journal to record your daily food intake. Use the resources mentioned to find the calories and fat in your foods and write them down. Add up your total intake of calories and fat grams each day using your journal. Use this information to help you reach your weight loss and fitness goals.
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Tips & Warnings
Internet resources are free, however, books can be carried with you at all times. Consider which the better choice is for you, or consider using a combination of both.
Avoid inaccurate sources and claims when it comes to the calories and fat in foods. Check labels carefully and use respected websites and sources like those mentioned for your nutrition information. Also consider checking two sources to verify the information stated.
Resources
- Photo Credit Ronnie Bergeron, www.morguefile.com
