Elite athletes and competitive amateurs place a high importance on optimum caloric intake. The fact remains that in any given day, the calories add up quickly. The number of other responsibilities people have make it nearly impossible to keep track of caloric intake. In the American Dietetic Association (ADA) fact sheet entitled “Clearing Up Calorie Confusion,” tips to simplify the process are provided.

Simply put, if a person eats more calories than their body uses, the calories will be stored as fat. One pound of body fat is equal to 3,500 calories. Knowing that, the math is simple to loose one pound per week: in general, simply eat 500 fewer calories per day. As mentioned, however, keeping track of those calories can be challenging without some planning.

The ADA first recommends portion management. Be ever mindful of the amount of food on the plate at breakfast, lunch and dinner. Enjoying good foods is not bad as long as it is done in moderation. Reading nutritional labels is one of the most useful tools in determining portion size and specific caloric intake. It is a bit more difficult when eating out, but requesting half-orders, sharing an entre with a friend, requesting child-sized portions or eating an appetizer as a meal are effective ways to ensure proper portions and lower caloric intake.

The ADA also advises that it may be smart to incorporate snacks into the diet. Yes, “into” the diet. The smartest choices are such things as fat-free yogurt, fruit cups, or cheese that provides 100 to 150 calories per serving. Eating snacks smartly between meals will also reduce the excessive hunger at mealtimes which may cause overeating.

Simply jotting down everything ingested, from drinks, to snacks to entres, will help in keeping out the “hidden” calories. The fact sheet also provides a guide to serving size of popular foods. For example, a serving of meat, poultry and fish is two to three ounces, which is about the size of a deck of cards or the palm of an average person’s hand. A serving of pasta and fruit is one-half cup, or about the size of a computer mouse.

When it comes to burning calories, adding-in some popular activities can help in reducing net calories. Burning 100 calories can be accomplished by gardening, washing the car, walking the dog or pushing a stroller for 20 minutes. Fifteen minutes of aerobic dance, roller skating or jogging will also get rid of 100 calories.

The ADA recommends that people make each calorie count by choosing a wide variety of healthy foods with the proper nutrients. Choose foods such as whole grains, fruits and vegetables, lean meat, low-fat or fat-free dairy foods, and moderate portions of favorite snacks. When such a diet is combined with regular physical activity, a healthy lifestyle is achieved.

The ADA also recommends that when seeking nutritional information, consult a registered dietician (RD). American Dietetic Association fact sheets, including this one, can be found at www.eatright.org.