In checking University web sites recently, I came across this information from Alice Henneman, MS. RD Extension Educator, at the University of Nebraska, and will share it in this column.   The topic is “Eat Smart: How to Fill Up, Not Out!”  We have all heard that “What you don’t know can’t hurt you” but the truth is lack of knowledge can be harmful.  When it comes to eating, we might say “What we don’t know can make us gain weight.” 

Don’t let tastes go to waist—your waistline.  It takes an excess of about 3500 calories to gain a pound of weight.  One hundred extra calories a day can add 10 pounds a year to an individual’s weight.   A bite of food here and a bite of food there can add up to 100 or more calories in a short time.   If you have been adding “mystery” pounds, consider counting the calories in those “tiny” bites. 

Tiny bites of food can add up to big calories.  For example:

·         One-fourth cup of orange juice remains in the carton.  You might as well finish it, right?  Calories = 26

·         Two tablespoons of granola left in the box.  You add it to your cereal because it’s hardly worth returning to the cupboard.  Calories =64

·         Add 2 teaspoons powdered cream substitute in your coffee at your workplace.  Calories = 20

·         Sample the cake in the break room.  Decide to eat a second sliver of cake—a sliver should be ok.  Calories = 73

·         Forget to leave the mayo off the hamburger at lunch? Calories = 100

·         Add 2 mints after eating that sandwich with onion on it—better have a mint for 2 for your breath—just in case.  Calores = 20

·         You take a small chocolate from a coworker’s candy jar.  A big report needs to be completed this afternoon—This is for medicinal purposes only!  Calories = 25

·         A second chocolate from that coworkers candy jar.  You finished the report—what better way to celebrate.  After all, it’s just a tiny bit of candy.  Calories = 25

·         A handful of snack mix.  The gang has gotten together after work to celebrate completing the report.  In addition to the mineral water you order…surely a handful of mix can’t have that many calories.  Calories = 105

·         Cheese on cracker at grocery store.  It’s a small sample.  Calories = 55

·         Two tablespoons macaroni and cheese.  You’re trying out a new recipe.  You taste as you cook to get the seasonings just right.  Calories = 54

·         One-fourth cup macaroni and cheese.  The new recipe tasted great; however, there’s a small amount left over.  It seems hardly worth the effort to refrigerate only ¼ cup.  You don’t want to toss it, so you eat it.  Calories = 108

·         The grand total Extra Calories For The Day = 675 calories

Remember also in weight control to watch those food portion sizes, eat a variety of nutrient dense foods, get physical exercise regularly to help burn calories and maintain weight, and be sure to get enough rest.  Lack of any one of these factors can help lead to excess weight gain.

Thought:   If a fool and his money are soon parted, how come they got together in the first place?