calories {good vs bad, what 2,000 looks like}

The other day one of my clients asked me a question about foods that have “bad” calories and what they should be eating instead of those foods. I automatically flinched – one of the things I really try to get people away from is using the word “bad” in relation to food. It conveys a negative association with food (good vs. bad) and can set you up to feel like a failure if you eat something perceived as “bad.” It can also set impossibly high standards to always eat “good” foods.

Now, it’s true that some calories are less beneficial than others – those full of sugar and trans fat, for example, may not provide as much nutrition as fiber, protein and vitamin/mineral-rich calories. But, most of them can have a place in a healthy, varied diet.

The New York Times recently published an info graphic on what 2,000 calories looks like, which is the estimated number of calories the average American eats (or should be eating) daily. I don’t really like broad generalizations like this because calorie needs are so individual, but let’s go with it.

option 1: double shack burger, fries and a milkshake (2,000 calories)

sorry, Shake Shack lovers (photo via the NYT)

option 2: home-cooked meals of fruits, veggies, whole grains, lean protein and a few cookies (2,000 calories)

(photo via the NYT)

When you look at these images (and there are more great ones in the graphic), it’s kind of obvious how you can get the most bang for your buck when it comes what you eat on a daily basis. Not only is there way more food in the second photo, but tons of nutrients that are lacking in the first photo.

The key takeaway here is that the more you can cook and prepare meals at home, the healthier they are likely to be because you can control what goes into them. I could not agree more, and this is what I talk at length about with my clients and patients all the time. It’s almost always possible with a little planning and effort, no matter how busy you are. I’m not saying a healthy diet doesn’t consist of the occasional Shack Burger and fries every once in a while, but in general, cooking more at home is an awesome first step towards eating a healthier diet.

I’m currently loving this nutritious, easy and delicious recipe – try it!