How many calories should my restaurant meal be? Here’s how many.

New regulations announced last week by the FDA mean you’ll now be able to see how many calories foods and drinks contain at your favorite chain restaurant. That’s potentially good news for cancer prevention because it can help help diners better manaOLYMPUS DIGITAL CAMERAge their weight. But it also means you will need to know how many calories you’re aiming for in that restaurant meal.

Everyone’s calorie needs differ. And many people — six of seven according to one national survey — can’t estimate the number of calories needed to maintain their weight.

-To help consumers understand the posted calorie information, the FDA says menus and menu boards will include the statement: “2,000 calories a day is used for general nutrition advice, but calorie needs vary.” Here, you can use the USDA site to give you calorie estimates based on your height, activity level and other characteristics. It will differ depending upon if you want to lose weight or stay the same. Continue reading


Cook meals – eat better, new study (it can help prevent cancer too)

We talk a lot about food and eating here because research shows it matters for cancer prevention. Now a study that quantifies the benefits of home cooking finds that if you frequently cook dinner at home you’re more likely to eat fewer calories, both at home and eating out, compared to those who seldom cook.canstockphoto18508832

The study was published in Public Health Nutrition yesterday.

People who cooked dinner the most, at least six nights a week, were eating 137 fewer calories per day on average compared to those cooking dinner only once a week or not at all.

Study authors used data from almost 9,600 adult participants of the government National Health and Nutrition Examination Survey. Participants answered questions about how many times they cooked during the past week and what they ate during the past 24 hours, along with questions such as about dieting.

The more people cooked, the less calories they ate. In 8% of adults’ homes, someone was cooking dinner once or less a week. These people were eating on average 2,301 calories a day. Almost half of households – 48% – were cooking dinner six to seven times a Continue reading


Challenge Yourself: Putting Weight Loss Apps to the Test

How do you set your weight loss goals into motion and embark on a new plan? AICR’s New American Plate (NAP) Challenge, a 12-week weight loss program, is kicking off now, so I thought this was the perfect time to talk about my first recommendation to any new patient I see seeking weight loss: food records. canstockphoto7929741

Accountability is a key component to behavior change, and is particularly effective for weight loss. Maintaining a healthy body weight will help reduce your cancer risk, and now’s the perfect time to use all your resources that can make this journey a bit easier.

Have you ever noticed you’re more likely to go to a gym class if you’ve committed to go with your friend? Or that you are less likely to overspend at the grocery store when you have a list?

Keeping a food record is one of the best forms of personal accountability. Once you start to learn about your own patterns and triggers to eating, you can identify areas to modify that will help you achieve your weight loss goals. There are many online programs and phone apps that make it easy to track your food intake and learn more about which foods and meals prove the best nutrition. Now the question is, how do you choose the best app? Continue reading