The eternal problem of all losing weight ladies (and not only ladies) is how to calculate how many calories are in a plate. Of course, it is necessary to take into account the content of proteins, carbohydrates and fats when preparing meals, but ardent adherents of diets still count calories, since they are the energy value. This is the fuel that we use to maintain strength, and its amount depends on how much is needed for the normal functioning of the body, how much time to spend on sports exercises, and how much we risk getting in the form of excess weight.
It is necessary
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- food calorie table,
- calculator
Instructions
Step 1
The easiest option is to buy the finished product from the store. On the original packaging, the energy value is always indicated per 100 g of weight. Thus, depending on the weight eaten, you can determine the daily calorie content.
Step 2
If you are preparing a dish yourself, you need to know exactly what products you used and in what quantity or weight. When doing this, take into account the weight of the food before cooking, as adding water (as for cereals) increases the weight. To calculate the number of calories in a complex dish, it is necessary to take into account all the features of the ingredients used: the type of product (fruits, vegetables, meat, fish, cereals, baked goods, sauces) and their condition (dry, raw, liquid). To do this, use accurate measuring devices (spoons, beakers, scales), and do not determine the weight by eye.
Step 3
To calculate the calorie content of a dish, add up the energy value of its components and divide, respectively, by the number of servings. Despite the numerous calorie counters that exist on the Internet and on book counters, it is better to create your own table, making additions to it as you prepare a new dish. This will save yourself the hassle of counting calories.
Step 4
Several rules for counting different dishes:
tea, coffee (no sweeteners or cream) and water have no calories.
Calculate the calorie content of cereals and pasta by the weight of the dry product.
In soups, consider all the ingredients and add the weight of the water to calculate the calories per 100 g of product.
In cutlets, count the calorie content of minced meat, bread crumbs and the amount of oil in which they are fried.
For dishes in the dough, add the calorie content of the batter (eggs, flour) and divide by the number of pieces.
For baking, do not forget about sweet powder, raisins, and more.
For fresh juices, count the calories of the original fruits and / or vegetables.
