Here are some strategies you can use to reduce unnecessary calorie consumption without creating nutrient deficiencies:

Make nutrient-dense foods, such as fruits, vegetables, beans and legumes, the mainstays of your diet.
Eat meat occasionally but focus on the leaner cuts. Try to include fish as a regular source of protein.
Avoid foods that are high in trans fatty acids and partially hydrogenated oils, found in margarines and many processed foods.
Minimize consumption of butter, palm and coconut oils, and fried foods.
Include some essential fats in your diet. Good sources include unsalted nuts (e.g., pecans, walnuts and almonds) and plant oils, such as canola and olive oils.
Check food labels for ingredients, serving sizes and fat content, so you know what you are eating.
When evaluating calorie intake, don’t forget the “hidden” calories found in many beverages and condiments.
To get the best results, combine any reduction in calories with an increase in physical activity. But don’t overdo it, especially if you are new to exercise.

References
Heilbronn, L., & Ravussin, E. 2003. Calorie restriction and aging. American Journal of Clinical Nutrition, 78, 361–9.
Roth, G., Ingram, D., & Lane, M. 1999. Calorie restriction in primates. Journal of the American Geriatrics Society, 47 (7), 896–903.
Takayama, H. 2003. The Okinawa way. Newsweek (January 13), 54–5.
Walford, R., et al. 1999. Physiologic changes in humans subjected to severe, selective calorie restriction for 2 years in Biosphere 2. Toxicological Sciences, 52,61–5.
Walford, R., et al. 2002. Calorie restriction in Biosphere 2. Journals of Gerontology: Series A, 57 (6), B211–24.

 IDEA Fitness Journal, Volume 1, Number 2
September 2004

 


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