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“Calories Count” for Weight Control According to New USDA Dietary Guidelines

ATLANTA (January 13, 2013) — The newly updated 2005 Dietary Guidelines from the U.S. Department of Agriculture (USDA) and the Department of U.S. Health & Human Services (HHS) advise people to balance their calories and incorporate physical activity as two key strategies for weight control. The new guidelines note, “When it comes to body weight control, it is calories that count – not the proportions of fat, carbohydrates and protein in the diet. Successful and sustainable weight loss and weight maintenance strategies require attention to both sides of the energy balance equation (i.e., caloric intake and energy expenditure).” Such messages have been incorporated in long-standing education initiatives by the Calorie Control Council.

The Guidelines also note, “Since many adults gain weight slowly over time, even small decreases in calorie intake can help avoid weight gain, especially if accompanied by increased physical activity. For example, for most adults a reduction of 50 to 100 calories per day may prevent gradual weight gain, whereas a reduction of 500 calories or more per day is a common initial goal in weight-loss programs.”

“The Calorie Control Council supports the recommendations of the new Guidelines since making simple changes in calorie intake and expenditure, as the guidelines suggest, can make a difference in weight control,” notes Beth Hubrich a dietitian with the Council. The Council offers the following tips for reducing calories in food and incorporating more physical activity:

  • Use skim or reduced-fat milk in place of whole (saves 30 calories/day or 3 pounds/year)
  • Instead of parking close to the office building, park farther away and take the stairs (burns 51 calories/day or 5 pounds/year)
  • Use a low calorie sweetener packet in place of sugar (saves 64 calories/day or 6.5 pounds/year)
  • Use “light” potato chips (1 oz.) in place of regular chips (saves 80 calories/day or 8 pounds/year)
  • Get up 15 minutes early and take a quick walk (burns 74 calories/day or 7.5 pounds)
  • Use sugar-free lemonade (8 oz.) in place of full-calorie lemonade (8 oz.) (saves 98 calories/day or 10 pounds/year)

(Note: the calorie chart above assumes that the substitutions are made on a daily basis and the diet is not compensated with additional calories.)

“By making a few, simple changes in your diet, you can reduce your calories in food and over the course of six months to a year that can translate into a five to 10 pound weight loss. And choosing beverages that are reduced-calorie or calorie-free can keep you hydrated without adding excess calories” adds Ms. Hubrich.

The updated Guidelines’ focus on calorie balance is directly in line with the Food & Drug Administration’s (FDA) umbrella campaign, “Calories Count,” launched to help reduce overweight and obesity. “When it comes to weight control, government agencies, health professionals and industry need to be clear and consistent with the messages they are conveying to consumers,” notes Hubrich.

The Council has several initiatives underway which support the messages of the USDA, HHS and FDA. CaloriesCount.com an online healthy living and weight loss toolkit, was launched nearly three years ago and has already helped thousands of consumers in achieving a healthier lifestyle. The non-commercial site features the tools and information consumers need to not only lose weight, but also keep it off. The Council also has a free, award-winning Web site (which was launched in 1997) with practical information and tips for cutting calories and leading a healthier lifestyle. The site – www.caloriecontrol.org — boasts several calculators (including a healthy weight calculator, a Body Mass Index (BMI) calculator, exercise calculator, etc.,) as well as information on how to cut calories in a sensible manner. The site also contains the Council’s downloadable brochure, “Winning by Losing” – which emphasizes the importance of maintaining a healthy weight and strategies to help consumers lose weight if needed.

The Council will continue to look for various avenues to promote the message that “calories count” and support USDA, HHS and FDA in educating consumers about sensible weight control.

faq2Do you have questions about low-calorie sweeteners? Want to learn more about maintaining a healthy lifestyle? You asked and we listened. Our resident Registered Dietitians answered the most popular questions about low-calorie sweeteners.

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