Yesterday, in the example of the chicken alfredo, I mentioned that some of the meals that we might think are balanced might not be the best choice for us in terms of caloric value. Again, I'm not stressing that we focus on every little calorie, but rather, we should look at it’s impact on the day as a whole. Today, look back at your food log for the last three days and see if you can pick out any meals that didn't seem that large but tended to have a larger amount of calories. These are what we call calorie dense foods - food that has a lot of calories for the small quantity of food. You might have determined this meal to be one of your big fires yesterday - and that's a good thing. We found something to work on!
When we are trying to lose weight, one of the things that we need to consider is making sure that we're getting the most out of the food we are eating. For example, a tablespoon of peanut butter is roughly 100 calories. But, it would take a significant number of cups of broccoli to get the same number of calories. Are these two foods the same? (Of course, you would probably eat the peanut butter and broccoli in two different situations, but you get my point) If you fill your diet with very calorie dense foods, you might find that you feel you're depriving yourself.
Today, take a look at your food logs and determine what those things are. Ask your friends on Facebook for suggestions for alternative less calorie dense foods.