Should We Be Counting Calories?
One of the most common questions I get asked as a nutritionist is - should I be counting calories? And my simple answer is no. Although I think counting calories can help create awareness around eating, I don’t think it is advisable for most people. Calorie counting and calorie restriction can lead to disordered eating in some people. Additionally, calorie counting isn’t synonymous with a healthy diet.
For example, a regular can of coke is 150 calories but contains 39 grams of sugar and no protein or dietary fibre. A 1/4 cup of serving of walnuts contains about 190 calories, but contains 5 grams of protein, 2 grams of fibre and good omega-3 fatty acids. In only focusing on calories, there’s a big risk of forgetting about nutrition.
“I highly recommend counting protein and fibre in grams rather than calories.”
If you are considering counting any nutrient to improve your diet, I recommend counting protein and fibre in grams each day until you get a good sense of what to eat/drink regularly to achieve your targets. Sufficient protein and fibre are key for good health over the long term.
Protein is important for growth and maintenance of tissues throughout your body. They are also critical for hormone production, injury & illness recovery, maintaining proper ph balance and building lean muscle. Fibre is essential for good digestion, elimination and healthy cholesterol levels. Protein and fibre are also essential for good blood sugar balance and satiety, and help with body recomposition.
Here are the recommended targets based on Canada’s Food Guide:
PROTEIN (over 19 yrs old): approximately 0.8 grams of protein per kilogram (kg) of body weight
FIBRE (WOMEN): 25 grams per day
FIBRE (MEN): 38 grams per day
To slowly increase your intake of protein and fibre, I recommend starting with a breakfast that contains 25-35 grams of protein and 5 grams of fibre. You can do this by having a smoothie with berries, milk, ground flax and a scoop of unsweetened protein powder. Or, you could try 1 cup of unsweetened Greek yogurt with berries and nuts/seeds with a side of 2 hardboiled eggs. An omelette with sautéed broccoli and peppers with sprinkle of cheese is also a good option.
CAUTION: These targets are based on an average person. Individuals exercising regularly, recovering from illness or surgery, pre or post-natal or undergoing chemotherapy may require up to twice as much protein that recommended. Individuals suffering from digestive diseases and conditions may require less fibre. Speak to a nutritionist or dietitian for targets specific to your body and its needs.
Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones. Check out Courtney’s website at www.crjnutrition.com.