How Many Calories Do I Need?

Calories required each day to maintain energy balance differ according to gender, age and daily physical activity level.   As part of their Dietary Guidelines for Americans, the USDA recommends the following:

                                                                                    Activity Level

Gender                        Age                 Sedentary       Moderately Active     Active

Female                          14-18               1,800               2,000                           2,400

                                    19-30               2,000               2,200                            2,400

                                    31-50               1,800               2,000-2,200                   2,200

                                    51+                  1,600              1,800                            2,000-2,200

Male                             14-18               2,200                2,400-2,800                  2,800-3,200

                                    19-30               2,400                2,600-2,800                  3,000

                                    31-50               2,200                2,400-2,600                  2,800-3,000

                                    51+                 2,000                2,200-2,400                  2,400-2,800

Sedentary means a lifestyle that includes only light physical activity with day-today life;

Moderately Active means physical activity equivalent to walking 1.5 to 3 miles per day at 3-4 miles per hour in addition to day-to-day life activity;

Active refers to a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3-4 miles per hour in addition to day-to-day life activity

Consult a qualified healthcare provider for more information about your specific caloric needs whether you're interested in maintaining, losing or gaining weight.

It's a Balancing Act

A balanced eating plan rich in fruits, vegetables whole grains and non-or low fat dairy products should comprise the foundation of what you eat each day.

• Grab a piece of fruit instead of sugary snacks or drinks
• Remember that eating vegetables and fruit is better than drinking vegetable and fruit juices; fiber makes you feel fuller and aids in healthy digestion
• Choose foods made with unrefined whole grain. Examples include whole wheat, oats, oatmeal, brown rice, buckwheat and bulgar wheat.  Especially look for breads and other baked goods that list whole wheat or other grains as the first ingredient in the product.
• Choose a variety of items including beans, soy products, lean meats, skinless poultry and non fat or low fat dairy products for protein.
• The American Heart Association recommends that you eat at least two servings of fish each week because of the positive effects of omega 3-fatty acids

Nutrition experts from the Harvard School of Public Health have developed what they term the Healthy Eating Pyramid.  This pyramid offers additional, and in some instances alternate information to help the public make better informed nutritional choices.  One of the important aspects of this particular pyramid is that it's built on a foundation of daily exercise and weight control, two important elements of maintaining balance.

Know Your Servings and Portions

It's easy to over eat if you're not sure of standard serving sizes.   Over the past several years, food manufacturers and restaurants have increased portion sizes as a marketing tool.  These portions are generally much larger than what most individuals need.  Don't be fooled.   The following are examples of one serving of common foods and the American Heart Association's recommended number of servings for those consuming 2,000 calories per day.  Consult with the Student Health and Wellness Center for specific recommendations based on your personal nutrition needs and goals.

Grains (6-8 servings per day)

1 slice of bread

1/2 cup of cereal, rice or cooked pasta

Vegetables (4-5 servings per day)

1 cup of salad (about the size of a baseball)

1/2 cup raw or cooked vegetables

1/2 cup vegetable juice

Fruits (4-5 servings per day)

1 medium piece of whole fresh fruit (about the size of a baseball)

1/4 cup dried fruit

1/2 cup fresh, frozen or canned fruit

1/2 cup fruit juice

Non fat or low fat dairy (2-3 servings per day)

1 cup fat-free or low fat milk (about the size of a baseball)

1 cup fat free or low fat yogurt

1.5 oz. fat free or low fat cheese (about the size of 6 dice)

2 slices no fat or low fat processed cheese

Lean meats, poultry and seafood (no more than 6 oz. per day)

3 oz. lean meat (about the size of the palm of your hand)

3 oz. skinless chicken or turkey

3 oz. fish

2 egg whites or 1/2 cup egg substitute

Fats and oils (2-3 servings per day)

1 Tablespoon low fat mayonnaise (a tablespoon is about the size of a walnut)

1 Tablespoon soft (non hydrogenated) margarine

1 Tablespoon vegetable oil

1 Tablespoon of regular or two tablespoons of low fat salad dressing

Nuts, seeds and legumes (4-5 servings per week*)

1/2 cup beans or peas (about 1/2 a baseball)

2 Tablespoons peanut butter

1/3 cup nuts (less than 1/2 a baseball)

2 Tablespoons sunflower, pumpkin or other seeds

* or more if beans are used as a meat substitute

Sugars and sweets (5 or fewer servings per week)

 1 Tablespoon sugar or syrup (enough to fill half a walnut shell)

1 Tablespoon jelly, jam or honey

1/2 cup sorbet or sweetened ices (1/2 a baseball)

1 cup lemonade or sweetened beverages (about the size of a baseball)

All Fats Are Not Created Equal

Understanding the different types of fat is an important first step to healthy eating.  Saturated fats, trans-fatty acids and dietary cholesterol can raise LDL ("bad") blood cholesterol.  According to the American Heart Association, monounsaturated fats and polyunsaturated fats appear not to raise LDL cholesterol levels.

The American Heart Association's Nutrition Committee has developed the following fat guidelines for healthy Americans over age 2:

• Total fat intake should be less than 30% of your total calorie intake each day
• Saturated fat intake should be less than 7% of total daily calories
• Trans-fat intake should be less than 1%  of total daily calories
• Remaining fat intake should come from mono and polyunsaturated sources such as almonds and walnuts, seeds, fish and certain vegetable oils like olive or canola oils.
• Choose lean meats and poultry without skin, prepared without added saturated fats like butter or cheese
• Eat at least two servings of fish each week
• Select fat free, 1% and other low fat dairy products
• Limit foods containing partially-hydrogenated vegetable oils to reduce your intake of trans-fats.  Examples include solid margarine, many manufactured cookies, crackers and pies
• Limit foods containing high levels of dietary cholesterol like whole eggs, full-fat dairy products, and organ meats like liver 

Carbohydrates: Sugars and Fiber

Carbohydrates are the main energy source for the human body and are comprised of sugars (simple or complex) and fiber.  According to the American Heart Association (AHA), soluble fiber has been shown to lower blood cholesterol when eaten regularly as part of a low saturated fat and low cholesterol eating plan.  In addition, soluble fiber may also reduce the risk of certain cancers.  The AHA recommends eating at least 25-30 grams of both soluble and insoluble fiber each day.  A good rule of thumb is 14 grams of fiber for every 1,000 calories you consume every day.

• Foods high in soluble fiber include oat bran, oatmeal, beans, peas, barley, citrus fruits and apples
• Foods high in insoluble fiber include whole wheat baked products, wheat cereals and bran, cabbage, beets, carrots, cauliflower and apple skin
• Whenever possible, replace low-fiber foods like white bread, white rice, candy and chips with fiber rich foods like brown rice, whole grains, fruits and veggies.  Try to eat more raw fruits and vegetables for maximum fiber benefits
• Try to include fiber-rich foods at every meal
• Increase your fiber intake gradually and drink plenty of fluids to aid in digestion
• Minimize your intake of simple sugars contained in desserts, pastries, candy and sweetened soft drinks; rely on whole grains and fruit as your primary source of carbohydrate 

Sodium

The American Heart Association (AHA), recommends you consume less than 2,300 mg of salt or sodium each day.  Certain individuals and those with high blood pressure should consume less than 1,500 mg. of sodium per day.  Salt (and sodium) lurks in surprising levels in nearly every type of canned or processed food imaginable.   Some AHA tips to reduce sodium include:

• Check food labels to see how much sodium is contained in a serving of a particular food item
• Look for and use "low sodium" or "reduced sodium" items
• Limit the use of high sodium foods like potato chips, pretzels, nacho chips, seasoned salts, pickles, olives and condiments
• Use herbs, spices and lemon juice instead of salt to season your food
• Rinse high sodium foods with water to remove some of the sodium

Don't go it alone!

Nutritional requirements vary based on a number of factors.  Don't be fooled by fads that promise results that seem too good to be true.  Maintaining a healthy lifestyle starts with consistent and balanced eating habits.  It's OK to indulge now and again-- doing so helps you avoid feeling deprived and helps us all stay on track for the long term.  The JHU Student Health and Wellness Center is a great place for more information and professional advice.  Some additional resources to check out include:

JHU Dining web site: www.JHUCampusdish.com

The American Heart Association web site: www.americanheart.org

Harvard School of Public Health Nutrition Source: www.hsph.harvard.edu/nutritionsource/pyramids.html