How many calories do you need?

Calories - How many times has this happened to you? You're out to lunch with friends when someone looks over the menu and shrieks "Oh my gosh, how many calories does that dish have?"

Calories are a critical component of food. Calories come in several different forms, which make a difference in how we process them. However, a calorie remains the basic measure of energy that's consumed and used by the body. We burn calories to live, to eat, to digest food to move our bodies, to think and to heal. We store extra as fat.

At Portion Doctor, for most individuals, we've found it's easier to learn proper portion sizes of foods rather than focusing too intently on counting calories. If you really want to become aware about the calories you eat, you can use the following guidelines. The table below shows how many servings of each major food group can be included at different calorie levels.

You need to have enough calories every day in order for your body to have the nutrients it needs. How many calories that actually amounts to depends on a variety of factors including your:

• Age
• Sex
• Size
• Activity level
• Whether or not you are a pregnant or breastfeeding woman
• Whether you have a chronic illness

• 13 calories per pound if you are not very active
• 15 calories per pound if you are moderately active
• 17 calories per pound if you are very active
• 20 calories per pound if you are extremely active

The National Academy of Sciences recommends the following calorie categories:

1,600 calories
For children 2-6, many sedentary women and some older adults

2,200 calories
Older Children, teenage girls, active women and many sedentary men.
(Women who are pregnant may need around 500 calories more per day and an additional 300 calories for breast-feeding.)

2,800 calories
Teenage boys, active men and very active women

The Portion Doctor, "Serving Your Health" Kit, when used for breakfast, lunch and dinner and one snack provides approximately 1600 calories per day. You can increase the calorie amount according to your needs. Your doctor, dietitian or health professional can assist you further in developing an individualized diet meal plan that is right for you.

It's possible that you may be between calorie categories on the chart. If you are then you will need to estimate servings. For example, some less active women may need only 2,000 calories to maintain a healthy weight.

Foods provide us with energy or calories. Sometimes we are surprised to learn lean people eat more food than overweight people. Our body fat levels may be determined by how much of what we eat is composed of fat.

Fat contains 9 calories per gram. By contrast carbohydrates and protein contain 4 calories per gram. Less than half the calories from fat. The Portion Doctor plates emphasize foods lower in fat such as vegetables, grains, pasta, lean meats, poultry, fish and lowfat dairy products. The proper proportion of carbohydrates, protein and fat in diet and meal.

Happy calorie counting, all of us at Portion Doctor want to remind you that there are many creative and wonderful ways to get the most flavor and pleasure out of your food. So have fun and enjoy your meals.