Hidden Calories

What is a calorie?  Have you ever thought about this? Or do we just go on the knowledge that each day, we are to aim for an equal energy balance: energy in=energy out.  We know that when we over-consume calories (more energy in), weight gain results. 

Your Basal Metabolic Rate (BMR) is an individual indicator of just how many calories our bodies need on a daily basis to sustain the physiological functions of life (blood flow, breathing, heartbeat, metabolizing food, etc).  Many resources are available for you to determine your Basal Metabolic Rate, as well as the difference in caloric needs when you add different levels of activity to your daily routine. (http://bodyandhealth.canada.com/health_tools.asp?t=4&text_id=2971&channel_id=1055&relation_id=17522)

So, why is it important to be aware of “hidden calories” during the holiday season?  We know when we’re reaching for that Holiday cookie, we should not feel guilty for enjoying something that we don’t have year-round, but when one turns into 2, or 3, maybe a different variety for the 4^th and 5^th, then we have to be mindful, and accountable to ourselves of just how many extra calories we’re putting into our bodies and adding to our daily count.

Of greater concern during the holiday season, are the miscalculations of calories we consume from beverages.  Egg Nog, Apple Cider, Flavoured Coffees, Hot chocolate, extra glasses of wine all add up—-after the first glass.  It’s mindful to be aware of these “hidden calories” we tend to forget about during meal times.  Yes, we can enjoy one, but don’t forget about your water!  If you’re out for a meal, make sure you always ask for a glass of water.  Visiting family and friends, do the same!

Keep these in mind next time you’re making your order:

• 1 C Egg Nog = 236 calories (Canadian Product, 7% Milk Fat)
• ½ C white wine = 102 calories
• ½ C red wine = 106 calories
• 1½ oz vodka, rum, whiskey, gin = 98-111 calories
• 1½ oz Cream-based coffee liqueur =155 calories
• 1 C hot chocolate = 180 (prepared with milk)
  • Add the whipped cream (2 Tbsp) = 99 calories
  • Add the marshmallows (¹/₃ C) = 67 calories

By no means am I trying to scare you away from a little extra “holiday cheer”, but rather, I encourage you to be mindful of the drink choices, and the amount you consume over the holidays, as these tend to be the main culprits when it comes to adding on those extra calories during meal times.  If having a spirit, choose flavoured vodka and mix it with club soda.  Water down your apple cider and cranberry juice mix and add holiday flavours, such as cinnamon and nutmeg.  Sip your wine slowly, and most importantly, savour the company that surrounds you during this time of year!

http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php