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How to Manage Calories

How to Manage Calories 'How to manage calories' is a question that baffles most of us. Fast food such as burgers, pizza, pasta, cakes, fries and fizzy drinks are known to all as high caloric or 'fattening food'. But not many are aware of the calories supplied by the food consumed daily in our meals. While discussing 'How to Manage Calories', we will therefore see the calories supplied by everyday foods and how can we manage the right intake.

Fresh fruits can be the most nutritive as also a delicious option for any meal. The people who make conscious efforts to

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often wonder as to how to manage calories while also enjoying some nice tasting foods. The answer lies in a bowl of fruits. A cup of black berries contains only 75 calories, a medium-size cantaloupe has 80 calories and half of large sized papaya contains 75 calories. A cup of cranberries has 60 calories while same amount of grapes contain 100 calories. If you want to relish the goodness of fruits in a more palatable way, and not worry about how to manage calories, then prepare a smoothie by blending your favourite fruits with a tablespoon of honey or a ½ a cup of plain, low fat yoghurt. Fruit salsas and salads are also good options if you do not want to worry about 'how to manage calories' while enjoying delicious meals.

Vegetables are rich in fibre, minerals and vitamins but very low in calories. The 'cool cucumber', an excellent filling for sandwiches and a nice salad ingredient contains just 45 calories. A medium sized artichoke has 60 calories, while 2 cups of cabbage provide 70 calories. 2 cups of eggplant contain 60 calories and the same amount of cooked broccoli contains 85 calories. The concern as to how to manage calories should not be a cause of anxiety any more when you know that a rich, filling meal comprising a variety of vegetables can meet your nutritive needs of minerals, fibre and vitamins but does not supply empty calories.

The caloric content of grains, nuts and meat is considerably more than fruits and vegetables. A cup of corn flakes has 100 calories and half a cup of oat has 148 calories. A cup of cooked brown rice supplies 216 calories and same amount of barley has 193 calories. Nuts such as pistachios, almonds and cashews contain 160 calories per serving. Lean ground beef contains 235 calories.

Now that you know the caloric content of the foods eaten daily, how to manage calories should not be a very difficult task. However, you also need to know your personal caloric needs while understanding how to manage calories. The average caloric requirement of an adult is at least 1200 calories per day. The actual requirement can be more as per the age, gender and lifestyle.

Right amount of exercise is also necessary for good health. If you want to know about how to manage calories through adequate exercise, the point to remember is that by burning more calories than what you consume, you

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Your priority may be to gain

weight or to loss

it – Now that you know how to manage calories, keep a check on the calorie content in your diet and tune it up with proper exercise for perfect health.
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