My Calorie Counter

From the #1 online health destination comes this updated pocket guide to nutrition and weight loss. Now more reader-friendly than ever, the book features separate sections on regular foods, store brands, and restaurant/fast foods each with thousands of entries that include calorie counts, fat content, and other nutritional values @ Wordery

Free List Of Negative Calorie Foods

You will find a free list of negative calorie foods below, but first let’s consider what this means. There is no such thing as a negative calorie – a calorie is a unit of heat and it cannot be negative. So when people talk about negative calorie foods, this just means a food whose calorie level is low enough that it takes more energy to eat and digest it than the food contains.

For example, if you consider water to be a food, then cold water is certainly a negative calorie food. It contains no calories at all and the body has to expend energy to bring it up to blood temperature. So every time we drink a glass of cold water we burn up a couple of calories and lose a little weight. But there are very few foods like this. Most foods that are on the list do not really use more calories than they add, or if they do the effect is negligible … until you remember that at the same time the body expends energy just to keep alive and breathing. Celery for example does not give us enough calories to cover both the energy that it takes to digest it, plus the energy that we expend even when we are doing nothing. So that is why people call it a negative calorie food.

Negative calorie foods are most attractive to anorexics. A negative calorie diet would obviously result in starvation in the long term and nutritional deficiencies can occur surprisingly quickly. The calories burnt usually come from muscle mass, and the result is debility and wasting.

A more healthy way to use a negative calorie diet is as a form of fasting or detox. It is something you can do for one to three days right after the Christmas season or another time when you have been eating a over-rich diet. Provided you are otherwise healthy it can be a great way to clean out the system. However it is still best to take medical advice before attempting this.

If you decide to use a negative calorie detox, keep the following points in mind:

1. It is never a good idea to eat huge quantities of one type of food, especially fruits. A lot of foods contain substances that can be damaging if consumed to excess. For example, the acid in grapefruit and pineapple can damage your stomach lining. Other foods put an excessive burden on the liver or may cause diarrhea. So try to use all the different foods in small quantities.

2. Do not spend all day eating. You will just become bloated and feel sick. If you are only doing this for a couple days, you should not feel too hungry. Plan four or five salad meals each day, and let your digestion rest at other times.

3. You will feel more satisfied if you eat slowly and chew your food thoroughly. You will also use more calories that way. So if the foods can be eaten raw, that will be more effective than cooking them. Foods like carrots and beets will also be more satisfying if you eat them grated.

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4. Schedule time when you do not have any important commitments. As with fasting or any kind of detox, you may suffer some uncomfortable symptoms including headaches, tiredness, depression and irritability. If these become severe, stop the diet and see a doctor.

5. When you end the detox, plan a gradual return to normal eating.

If all the above points are checked and passed, let’s move on to the list of foods.

* Apples
* Asparagus
* Beets
* Blueberries
* Broccoli
* Cantaloupes
* Carrot
* Cauliflower
* Celery stalk
* Celery root
* Cranberries
* Cucumbers
* Eggplant
* Endives
* Garden cress
* Garlic
* Grapefruit
* Green beans
* Green cabbage
* Lamb’s lettuce
* Lemons
* Lettuce
* Onions
* Papayas
* Pineapples
* Prunes
* Radishes
* Raspberries
* Spinach
* Strawberries
* Tangerines
* Tomatoes
* Turnips
* Zucchini

Please use this free list of negative calorie foods wisely.

See also:

Do Calorie Shifting Diets Work?

Most of us find diets really exciting since they prove to be the fastest ways of knocking of our extra pounds. We get attracted to diets that claim they can help us lose 6 pounds or more in just a week. Do all of these diets actually work? Can we actually lose weight in just a week’s time? And is that healthy? To answer your questions, not all diets are genuine. There are many diets that will claim to help you lose weight but some of them may not do that.

Some of them are healthy and some of them are not. So you have to be careful about which diet you decide to follow. However diets that work along the lines of the calorie shifting principle are very genuine and effective. They do help you shed your extra pounds and in a way that is not harmful to your body. The most famous of calorie shifting diets is the “fat loss 4 idiots diet”. This diet proves why other diets are most unhealthy and proves to you a good scientific method of losing your excess fat.

Some of the most common diets work at reducing your calorie or food intake for an extended period of time. This helps you to begin losing weight. But more often than not, you start putting on weight even while still following the diet. The weight lost does not last long enough. This is because our bodies have been designed in such a way that if you give it a considerable amount of time, its metabolism adjusts to whatever your intake is be it less of carbohydrates, fats or proteins or just less intake of the quantity of food.

The fat burnt is proportional to the rate of metabolism. If your metabolism is fast, you will burn calories fast too. If metabolism is slow, naturally the rate of burning calories will be slow too. Lesser the food intake, slower the metabolism. Most of these diets are all about taking in fewer calories and hence lesser calories are burnt up as well. And if you go out on a binge even on one day, you will land up putting on even more weight since your metabolism will be slow and you will not be able to burn much fat.

The calorie shifting diets do not work like other diets. They have a scientific background. They understand that the rotation of eating routine is required in order to keep our metabolism high at all times. Higher the metabolism, more the calories burnt. The diet encourages the rotation of food stuff. It allows you to eat one type this week and to change it next week. So basically you eat new type of food every week. Your diet this week will not be the same as last week. This way your metabolism will be always high, thus burning out more and more calories.

Burn 500 Calories A Day To Lose A Pound A Week

Do you know how to balance your calories? Weight loss begins with knowing what foods to eat and in what amounts. This article will look at calories & weight loss.

The most important thing you need to know about calories & weight loss is that you need to burn 3500 more calories than you take in to lose 1 pound. You can do this by exercising, dieting, or a combination of both.

The easiest way to break this down is to think of it on a daily basis. You need to burn 500 more calories than you eat each day.

An inactive or lightly active man weighing 150 lbs, will burn roughly 2000 calories each day. If he weighed 200 lbs, he’d burn around 2300 calories each day. On the other hand, a 150 lbs. woman will burn about 1700 calories a day.

Why do men and women of the same weight burn different calories? Most of it has to do with the fact that men have more muscle mass which allows them to burn more calories at rest. This should also encourage you to put on muscle, whether you are a man or a woman.

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So, going back to calories & weight loss, if you are a 150 pound woman and you don’t want to do any exercise, you need to eat no more than 1200 calories a day.

However, if you are willing to put in some work, you can eat a little bit more. For instance, even housework can increase your eating ability. Heavy cleaning burns 432 calories an hour. Do that for 70 minutes a day and you’ll have your 500 calories. Mowing the lawn for an hour (with a push mower) burns 324 calories an hour. But there are fun ways to burn calories too. An hour of singles tennis burns 549 calories an hour. And, an hour of skiing burns a whopping 740 calories.

If you are serious about controlling calories, weight loss will follow. One way to do this is to control your portion sizes. Meals, both at home and at restaurants have been growing in size for decades. For instance, in the 1930s, the average dinner plate size had an 8 or 9 inch diameter. Now, the average diameter is 10 to 12 inches. Switch to salad plates for dinner and watch the pounds disappear.

It’s no secret that restaurant portions have grown. For instance at Romano’s Macaroni Grill, a seemingly good for you Teriyaki Salmon dinner has a whopping 1240 calories. If you are eating out, either split the meal with someone else or ask for a take home box at the start of the meal. Then, place half of the food in the take home box before you start eating. That way you can still “clean your plate” without taking on the additional calories.

There calories weight loss formula is calories in-calories out. Make sure that there is a differential of 500 if you want to lose one pound.

Calorie Definition and Weight Loss

The food calorie is sometimes capitalized as Calorie to distinguish it from the chemistry calorie; however, this capitalization is rarely observed in practice.

The Nutrition Calorie

Nutritionists measure the energy content of food in “calories” (sometimes capitalized and abbreviated as Cal or sometimes C, or abbreviated kcal as if small calories were being used), where each food calorie represents 4,186 joules. This is equivalent to 1000 of the calories used in chemistry, and thus the food Calorie would be called a kilocalorie if small calories were being used. However, in chemistry calories have been deprecated as a scientific unit of measure in favor of joules, and therefore in common modern usage the word “calorie” usually refers to a food calorie.

This situation provides two ways of talking about the amount of calories in food which look quite different but that express the exact same amount of energy. One may say that dietary fat has nine kilocalories (kcal) per gram, while proteins and carbohydrates have four kcal per gram, or, one may say that fat has nine Calories per gram while carbohydrates and proteins have four Calories per gram.

The amount of food energy in a particular food is measured by completely burning the food in a bomb calorimeter, a method known as direct calorimetry. Dieticians recommend counting calories to avoid obesity. The government of the United Kingdom recommends consumption of no more than 2000 Calories (2000 kcal) by women each day and 2500 Calories (2500 kcal) by men each day.

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The Physics and chemistry calorie

In physics or chemistry, a calorie (abbreviated cal) is a unit of energy that equals the amount of heat necessary to raise the temperature of one gram of water by 1 degree Celsius, at a pressure of 1 atm. This amount of heat depends somewhat on the initial temperature of the water, which results in various different units sharing the name of “calorie” but having slightly different energy values:

* the 15 °C calorie,
* the 4 °C calorie,da
* the mean 0 °C to 100 °C calorie,
* the International Steam Table calorie,
* the thermochemical calorie,

The slight variations in these units can be seen if you convert them to joules. For example, one 15 °C calorie is the amount of heat necessary to raise the temperature of 1 g of water from 14.5 °C to 15.5 °C. This is approximately equal to 4.1855 J or 3.968×10-3 Btu. The International Steam Table calorie is approximately equal to 4.1868 J and the thermochemical calorie 4.184 J.
Of these various units, what is most commonly meant by calorie in cntemporary English text is the 15 °C calorie.

The nutritional Calorie represents 1000 of these 15 °C calories. Since this could be a source of confusion and error, these units are now deprecated. The International System of Units (SI) unit for heat (and for all other forms of energy) is the joule (J), while the (obsolete) cgs (centimeter gram second system of units) system uses the erg (unit of energy and mechanical work in the centimeter-gram-second system) – From Wikipedia, the free encyclopedia.

Before start losing weight and counting calories you must first calculate the number of calories your body needs everyday, because this amount changes from person to person, depending on sex, age, weight, muscle content or height. Averages are situated around 2000 calories for women and 2500 for men. An easy, but not so accurate calculation is that for every 500 less than your normal amount of calories eaten every day you will lose up to one pound (453,6g) per week.

Counting calories must be included as part of your diet, because when you loss weight is best to know how many calories your food has, and so ensuring that the amount of calories burned each day is more than the amount stored. All nutritionists agree that a healthy low fat diet without counting calories could not exists, so take your time and solve that problem with various calorie calculators.

By knowing all the time the amount of calories consumed you can control how much you can eat and how it will affect your body. When dieting and counting the calories you can eat almost anything as long as you do not exceed the number of calories burned every day.

When you eat fewer calories, your body is forced to consume the fat stored to make up the deficit in your calorie count. Nutritionist’s advice is that you must combine psychical exercises with healthy eating in order to create some calorie deficit.

Calorie Counter Chart Easy Simple Weight Loss

A calorie counter chart maybe just the thing you need to finally lose weight. When it comes down to it, losing weight is simple. Not easy, mind you, but simple, just like digging a ditch is simple but not easy. But that’s not a truth that most diets books will tell you. They definitely won’t tell you that all you really need to lose weight is a calorie counter chart.

There’s a good reason for this, of course, and that reason is money. The publishers make their money selling diet books, and you wouldn’t be able to charge much for a diet book the length of this article. So they need to come up with long and complicated systems to justify publishing books.

They don’t do this intentionally, of course, but if the programs actually worked, you’d only need the one diet book, which would just be a calorie counter chart. People don’t believe weight loss can be that simple, so they buy the complicated systems and try to do them. And sometimes they work. But for most people, diets don’t work.

A calorie counter chart can help you lose weight, and it can help you keep it off. Weight loss really is simple, despite whatever anyone else tells you. You need to eat less than you are burning off. Do that, and you will lose weight. It’s just doing that can be less than easy.


The truth is, all diets work on this principle, even they claim otherwise. If you load up on vegetables and fruit and avoid fat, the sheer bulk of the food you’re eating will prevent you from overeating. If you go the other route and eliminate carbohydrates from your diet, then the fullness you’ll feel from eating protein and fat will be enough to drop your calories to a point where you’re eating less.

But both of those techniques require you to drop out foods you like, and that makes them, ultimately, a short term prospect for most people. Eventually, most people falter and go back to eating the way that got them overweight to begin with. The better way to do this sort of thing is to just never stop eating what you were eating to begin with.

Well, almost, and this is where the calorie counter chart comes in handy. What you need to do is eat what you like, but reduce the amounts. This means that you can continue to eat the foods you like, so long as you control the amounts you’re eating.

This is actually even easier than it sounds. It takes a really trivial amount of calories each day to lose weight. If you can drop as little as 400 calories as a day, you can drop forty pounds over the course of a year. All of this, without ever giving up anything.

What you need to do to do this is consult a calorie counter chart every time you eat, at least until you’ve memorized your favorite foods. Once you know how much you’re eating, just cut down on the portions of the things you like least. Do this, and you’ll be losing weight the easy way.

Calorie Burning Counter and Exercise For Weight Loss

A calorie burning counter is a device or computer program that allows you to see how your exercise program is working for you. Knowing how many calories you are burning is a key factor in designing an exercise program that will allow you to get the lean, fit body that you’re working for.

There are two kinds of calorie burning counter available for you to use, and while bo0th are useful, you may find that one type or the other is going to be more conductive to your goals. They both allow you to track how much activity you’re getting and how many calories you’re burning.

There are two basic varieties of calorie burning counter available to you; one that monitors your calories directly, and those that you use to calculate the calories burned. Both of these use calculations based on your size, age and gender. What differs is how you use the calorie burning counter.

The direct type is a small device that is usually strapped to your upper arm. You program this device with your vital statistics, and it uses a variety of sensors to keep track of how many calories you’re burning. This includes monitoring your temperature, your heart rate, and your perspiration to get a picture of how hard you are working.


This type generally works very well, and you can see it in use on the television show The Biggest Loser, but it’s not for every person and every situation. For one thing, these devices tend to be expense, and you may not be willing or able to purchase one.

Another problem with this type of calorie burning counter is that wearing a device like this may simply be uncomfortable. Not every one likes to have a small device strapped to their arm, and many people may not like the kind of looks and questions they will get while wearing them.

The other type of calorie burning counter is actually two types, but since they work more or less the same, there’s no reason to separate them out. The basic idea of this kind is that you can manually look up how many calories you’ve burned for every activity you.

The two types of this kind are either electronic or a good old fashioned book. Either one will have lists and charts that will allow you to figure out exactly how many calories you are burning when you are doing whatever you’re doing.

The downside to using this kind of calorie burning counter is that it requires more work on your part. You have to actually look up or enter the activities that you do, and this makes it surprisingly easy to just not bother. On the other hand, you can do it at your own convenience, which is a plus.

Regardless of which kind of calorie burning counter you choose, the key is to actually use it, and use it effectively. You need to use it to make sure you’re burning enough calories, and you need to make sure to adjust your eating. Do both of these and a calorie burning counter may be your secret to weight loss.

Burn More Calories in Less Time

When I work with my clients, one of the key elements that I incorporate into all of our workouts is INTENSITY. In my view, intensity is the most critical aspect of any exercise regime and can mean the difference between someone who reaches their goals and someone who doesn’t. Increasing your workout’s intensity will stimulate your body to burn more calories and induce a greater cardiovascular response. It will also allow you to have a more time efficient workout.

If you are looking to burn fat and become more toned, then increasing your exercise intensity is critical. Many people have the misconception that if you workout at a higher intensity you will no longer be burning fat since you will be in your “cardio zone”. Whereas, if you keep your intensity low for a longer duration you will burn more fat since you will be in your “fat burning zone”. Let me clarify this for you once and for all. By training at a low intensity (<70% max) it is true that you use fat as your predominant source of fuel. While exercising at a higher intensity (>75% max) your main fuel source is carbohydrate but you will ultimately burn more calories. And since 1 pound of fat is equivalent to 3500 calories, the ultimate goal is to burn as many calories as possible to create a negative energy balance!

One of the best ways to achieve this intensity is through the use of full-body compound circuit training (strength training) in conjunction with interval training (on the cardio equipment). The benefit of full body compound training is that since it utilizes more muscle in any given movement you burn more calories. The intensity of the workout also means that each exercise becomes more challenging as your heart rate is sustained at a much higher level.

Here are a couple of benefits to following an exercise program combining circuit training and interval training:

1. Intervals and circuits vastly reduce boredom. Traditional steady state cardio training and/or weight lifting can become quite boring. Interval training and circuit training offer more variety and excitement to your workouts.

2. Interval training increases post-exercise energy expenditure (calories burned following exercise) more than steady-state exercise, which means that more fat is burned. After intense exercise, the body needs extra calories as it works to repair muscles, replace energy stores (i.e. carbohydrate) and restore the body to its normal state (e.g. reduce heart rate). As this can take many hours, you will keep on burning more calories long after the workout is over. In fact, research shows that metabolic rate is higher for several hours following interval training compared to steady state exercise.

3. Interval training burns more calories. As an example, 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories, whereas 30 minutes of intervals will burn approximately 584 calories!

Here is a sample workout that will leave you huffing and puffing:

bike, treadmill, elliptical, rower 5-10 min

Circuit (45 seconds for each exercise, with 15 seconds rest between exercises)

7 Expert Tricks for Calorie and Portion Control

Serving sizes and calories just keep increasing. Here’s how to stop calorie inflation.

Gone are the days when french fries came in 3-ounce bags, bagels were no bigger than hockey pucks, and soft drinks topped out at 12 ounces. And it’s not just restaurants that are supersizing food portion sizes and boosting calories. Home cooks are following suit.

In a letter published recently in the Annals of Internal Medicine, two researchers described their review of 18 classic recipes (for things like baked macaroni and cheese and brownies) published in editions of The Joy of Cooking from 1936 to 2006. They found that average calories per serving had increased for 17 of those 18 recipes since the popular cookbook’s 1936 edition.

Two-thirds of those recipes were more caloric either because they included more fattening ingredients like meats, cheese, or rich sauces, or because they used less of lower-calorie ingredients like vegetables. The remaining recipes had larger serving sizes.

“In these lean times, with more people saving their food dollars and eating at home, we need to start changing the way we eat by downsizing serving sizes and calories in our favorite recipes,” says letter author Brian Wansink, PhD, a Cornell University researcher and author of Mindful Eating.

One of the problems, he says, is that recipes have increased in calories and portion sizes while families are smaller than they were 10-20 years ago. “The recipe was originally designed to feed a family of 6-8, but today a family of four is finishing the entire dish,” says Wansink

A few extra calories here and there might not seem like a lot, but they can really add up over time, says Cheryl Forberg, RD, dietitian for The Biggest Loser reality show. “If we don’t start eating healthier,” she warns, “more people are going to end up like the contestants on the show without the benefit of an intensive intervention.”

WebMD consulted the experts for tips to help you control portions and avoid calorie inflation of your favorite foods, whether you’re eating at home or at a restaurant.
Calorie Control Tip No. 1: Add Healthy ‘Extras’ to Your Recipes

When you boost the proportion of low-fat fruits, vegetables, and herbs in your dishes, you naturally cut calories while adding nutrition. “When you increase vegetables, you add more fiber and water, and therefore you can eat a larger, more filling portion without lots of calories,” says Ellie Krieger, RD, host of the Food Network’s Healthy Appetite show.

Jackie Newgent, RD, chef and author of the Big Green Cookbook, takes it a step further. “Try to incorporate a fruit or vegetable into every recipe you make,” she says. “When you add spinach into lasagna, you are adding flavorful ingredients which allow you to reduce some of the richer ingredients which make the dish more filling and satisfying.”

Another trick to cut calories without compromising flavor is to use herbs liberally. “Most herbs, except more potent ones like rosemary, can easily be doubled in recipes and really perk up a dish with color, appeal, and flavor so you can use less of the richer ingredients.” says Newgent.

Calorie Control Tip No. 2: Use Color and Texture to Make Healthy Food Satisfying

“We eat with our eyes, so the food has to be not only taste delicious but look beautiful on the plate,” says Newgent. One way to do this: Use a variety of colorful fruits and vegetables, she says.

A plate of food that is colorful and has a variety of textures will add to the satisfaction of the meal, says Krieger, author of The Food You Crave. “You don’t want all soft or crunchy food on a plate,” she says. “Instead, strive for a nice balance and keep in mind that the richer the color of produce, the more nutrients and healthy antioxidants.”

Krieger also recommends using the visual “plate” method to control portion sizes and boost nutrition: Fill half your plate with vegetables, one quarter with lean protein, and the last quarter with whole grains (even macaroni and cheese). “You can still enjoy your favorite foods that are higher in calories if you scale back the portions,” Krieger says.
Calorie Control Tip No. 3: Use Simple Substitutions in Recipes

Using nonstick pans, vegetable oil sprays, and lower-fat ingredients are just a few of the tricks to lower the calories in your favorite recipes.

“You can saute a large onion in 2 teaspoons of olive oil in a nonstick pan, or substitute nonfat Greek style yogurt instead of sour cream, or use a stronger-flavored cheese and use less of it,” says Krieger. “There are so many ways to safely trim calories without compromising flavor.”

She suggests experimenting with your favorite recipes by making small changes that aren’t likely to be noticeable in the finished dish.
Calorie Control Tip No. 4: Divide Recipes Into More Servings

If the recipe says it serves 6, increase the number of servings to 8 and add healthy side dishes.

“Modern cookbooks have huge portions that can easily be stretched to feed more people as long as you add a salad and make the plate look full with the addition of a colorful vegetable,” says Krieger.

This kind of portion control also save time, says Wansink. “Cook once, save half for another meal, or freeze it so your time in the kitchen is more efficient and your family won’t be tempted to overeat,” he says.
Calorie Control Tip No. 5: Don’t Keep Serving Bowls on the Table

One of the best ways to prevent overeating is to start out with smaller portions, says Wansink.

“Plate the food and leave the serving bowls off the table because, typically, when food is within reach, we eat more and it has nothing to do with hunger but because it tastes good,” he says.

To make smaller portions seem more satisfying, try eating the French way and serve a small salad after the main dish.

Calorie Control Tip No. 6: Right-Size Your Plates and Cookware

Marketers have created jumbo-sized pans and dishes to match the portions we are accustomed to seeing in restaurants. “Dinner plates have increased in size from a standard 10-inch to 12-inch and larger, so today normal portions look sad on a larger plate,” Wansink says

Instead, use the old-fashioned sizes of plates and cooking equipment, Krieger suggests.

“Deep-dish pie plates, extra-large muffin tins and oversized plates encourage us to eat more,” Krieger says. “One of the easiest ways to control calories is to control portion size by scaling back to traditional-size plates and pans.”
Calorie Control Tip No. 7: When Dining Out, Keep It Simple (and Look for Nutrition Information)

Wansink and fellow researchers found that diners who ate large fast-food meals underestimated their caloric intake by an average of 513 calories. “There is a tendency to inhale big meals and when you have no idea about the calories in the food you eat or how many calories you need, it is easy to overindulge,” Wansink says.

So consult nutrition information about restaurant dishes, if available, to help guide your choices. If no nutrition information is available, keep in mind that your best bet is always to order simply prepared foods.

“Stay away from fried or saucy foods and stick with steamed, grilled, and foods that are less likely to have hidden calories — and pile those vegetables on your plate,” says Forberg, who recommends that Biggest Loser contestants eat 4 cups of vegetables daily.

Calories: The Good and Bad

Making a commitment to have healthier eating habits is a tough one. Knowing how to implement that commitment may be even harder. Where do you start? What foods should you eat, and which ones should you stay away from? These are all questions you should answer before going out to the grocery store.

We need nutrients to survive. We need vitamins, minerals and calories everyday. There are two types of nutrients. Micronutrients are our vitamins and minerals and macronutrients are where our calories come from. The three types of macronutrients are fat, carbohydrates and proteins.

Many people think that all fats are bad and recently started thinking all carbohydrates are bad too. That leaves us with just protein. If this were the case, our diets wouldn’t be very enjoyable. Fortunately not all fats are bad and the same goes for carbohydrates.

With all the negative publicity recently, you might be afraid to eat any carbohydrates. Carbohydrates are our main fuel source. Our brain can’t use anything else to power itself with and our muscles will work the best on it. Don’t deprive yourself of it. Carbohydrates that you should stay away from are simple sugars that are found in candy, sodas and many snacks. Good carbohydrates such as whole wheats and fruits will keep you energized throughout the day and avoid sugar highs and lows.

Fats are also very important. Without fat, our body wouldn’t be able to utilize some of the vitamins we consume. Fat is found in our cell walls and make up a big part of hormones. Fats you should avoid are saturated fats that come in meat, milk and dairy products. Every one should consume good (unsaturated fats) that come from plant sources such as nuts and olives.