One way to lose weight safely is to create a food chart log to record the daily consumption of food. By utilizing nutrition labeling on packages, it is possible to ascertain the number of calories, the type of nutrients, and the amount of sugar and fat in each item. In order to use a food chart for weight loss, it is important to know how to read the nutrition facts label on food products.
Look at the serving size on the top of the label. It is crucial to note the serving size. Then, find the calorie count. A calorie is actually a unit of energy derived from food. This is why a food chart for dieting is useful. It allows one to track the number of calories consumed throughout the day. The other nutrition information on the label is always based on the assumption of a 2000 calorie diet. Consumption of too many calories per day leads to weight gain.
Next will appear the nutrients that should be limited each day. Too much cholesterol, transfat, and sodium are unhealthy. A DV (daily value) percentage reveals how much of the daily allowance of each nutrient occurs in one serving.
For nutrients that need to be limited, consume less than 100 percent of the daily allowance. So anyone seeking to reduce cholesterol intake could create a food chart to lower cholesterol. One could also use a food chart to reduce fat. Nutritionists maintain that low cholesterol, fat and sodium are keys to a healthy diet.
One should note that the DV is not the same as DV%. The DV is the amount of suggested intake for a particular nutrient, usually presented in milligrams (mg). The DV% is the percent of the DV that occurs in one serving. For nutrients that need to be reduced, stay below the DV.
A food chart with carbs would track how many carbohydrates one consumes each day. Five percent of DV for any nutrient is considered low, while 20% or more is considered high. Some carbs are necessary for a healthy diet. The suggested carb intake is 300g. Sugars occur naturally in many foods, but anyone seeking to control added sugars should avoid products where sugar is one of the first five ingredients listed. Also, beware of sugars hiding under other names, like “high fructose corn syrup.”
Calcium is an important nutrient. Though experts recommend at least 1000mg of calcium a day, food labels do not list the actual weight, only the DV percentage. Remember that 5% is considered low, while 20% or more is high. Adolescents may need to consume 130% DV of calcium per day (1300mg), while post-menopausal women may need to consume 120% DV (1200mg) of calcium per day. A food chart with calcium can help keep track of calcium intake, leading to better health.
Studying nutritional labeling can help dieters to create a healthy food chart. Keeping track of calorie and nutritient intake can help dieters lose weight in a healthy manner.
Calories in food calculator
This is a table with a list of data about the main foods (100 gr.) of the Mediterranean diet plan. They are organized by column where is indicated their:
- Carbs counting
- Fat count
- Protein quantity
- Chart of calories
- Other useful info like how to buy them, recipes, etc…
Download An Alphabetical List of Mediterranean Foods with Carbs, Protein, Calories and Quantities
Posts you may find useful
- The Mediterranean diet [All about this diet: Plan, Menu, Recipes and Pyramid]
- Health benefits of the Mediterranean diet
- Benefits of this diet [A list of the main benefits of this diet to avoid the risk of heart problem, cancer, etc…]
- Comparing all the best Diet pyramids [What are the similar points of the Mediterranean diet and the other diets of the world]
- Comparing all the fad diets [South ebach, Atkins, Low carb, etc…Are you sure?]
- Top 10 Recipes to lower your Cholesterol [A list of Sicilia Recipes to help you decrease your bad cholesterol]
Other free online food calorie counter and resources
Food charts
- Mike’s Calorie And Fat Gram Chart For 1000 Foods sorted by food name
- Calorie Charts and Searchable Database
- Food Nutritional Chart – For Low Calories, Low Fat, and Low Carbohydrate Diets
Food calorie calculators
Useful articles about Mediterranean foods
- Womens heart foundation [A general view of the diet pyramid + a list of useful FAQ]
- Jackson Siegelbaum [An helpful food chart + an example of a typical daily menu]
- E how [Tips on How to follow the Mediterranean diet]
- Old ways [The traditional Mediterranean diet for adults and children]
- Ask Men [General info for Men]
- E diets [A review of the Mediterranean diet]
- The Diet Channel [The Mediterranean Food Pyramid]
Special Thanks to: Flickr – Calorie counter – Rosanna Lambertucci
