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Calories and kilojoules: how do we know the energy content of food, and how accurate are the labels?

<p><em><a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>; <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a>, and <a href="https://theconversation.com/profiles/katelyn-barnes-1238606">Katelyn Barnes</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a></em></p> <p>Everything we consume contains energy our bodies use to move, grow and maintain health. To work out how much energy is in different foods and drinks, we need to first look at a few core concepts.</p> <p>Firstly, you’ve probably heard of the units of measurement for energy – calories – as well as the metric equivalent, which is joules. One calorie is defined as the amount of energy required to raise the temperature of 1 gram of water by 1℃.</p> <p>In human nutrition, the amounts of energy needed to maintain health, and to fuel a body, are much larger than the tiny singular calories used to heat up a gram of water. So, the term “calorie” in nutrition commonly refers to a <a href="https://www.sciencedirect.com/science/article/pii/S0022316622085546">kilocalorie</a> (or kcal), which is 1,000 calories. When you see the word “calories” on a nutrition label, it’s likely referring to kcals.</p> <p>The energy stored in food and drinks is released when the body breaks down one or more of the four macronutrients inside the food (carbohydrates, proteins, fats, alcohol). The body then uses that energy for activities such as keeping our heart beating, our lungs breathing and our muscles moving.</p> <p>When energy in food is estimated, it is the amount of energy food and drinks provide for these bodily processes. The four macronutrients provide <a href="https://www.sciencedirect.com/science/article/pii/S0002916522039454">different amounts of energy</a>:</p> <ol> <li>1 gram of carbohydrate provides about 4 kcal of energy</li> <li>1 gram of fat provides about 9 kcal of energy</li> <li>1 gram of protein provides about 4 kcal of energy</li> <li>1 gram of alcohol provides about 7 kcal of energy.</li> </ol> <h2>How are calories estimated?</h2> <p>There are two ways to estimate the amount of energy in food and drinks.</p> <p>The first is called “bomb calorimetry”. This gold-standard method involves placing a small sample of food or drink inside a device known as a bomb calorimeter. The food is burned in the presence of oxygen, releasing heat.</p> <p>The amount of heat released is directly related to the amount of energy in the food, allowing a calculation to be made. This method is most commonly used for foods rich in fats and is considered the most reliable (but expensive) method.</p> <p>The second method, the Atwater system, is a much less expensive method for estimating energy content. It is more commonly used when calculating energy of most food and drinks sold in supermarkets. Named after legendary food researcher <a href="https://www.sciencedirect.com/science/article/pii/S0022316622065336">Wilbur Atwater</a>, this system uses a standard conversion factor for each macronutrient found in food and drinks. By estimating the amount of each of the four macronutrients, an approximate calculation of the total energy can be made.</p> <p>However, this method requires detailed knowledge of the ingredients within composite foods (such as muesli bars or hamburgers) – which may reduce accuracy. There is also a margin of error to expect with the Atwater system, because it assumes each ingredient is always the same in composition.</p> <p>For example, a cup of oats grown in one part of the country won’t necessarily have the exact same nutritional content as another cup of oats grown elsewhere, due to climate and soil differences. So, this system is an estimation based on an average.</p> <p>Importantly, both methods estimate the amount of energy <em>in</em> food and drinks. But the actual energy our bodies extract from these foods and drinks can vary due to factors such as individual differences in digestion and absorption, as well as food processing and cooking methods.</p> <h2>Why do foods have calories written on them?</h2> <p>In Australia, it’s a <a href="https://www.foodstandards.gov.au/consumer/labelling/panels/Pages/default.aspx">legal requirement</a> for packaged food items to have a nutrition information panel that displays the number of kcal it contains.</p> <p>However, homemade food items sold at places like a fresh market may not be required to provide a nutrition information panel. This will depend on the type of food being sold and the scale of the business operation.</p> <p>Fresh foods such as fruit, vegetables and meat also don’t require a nutrition information panel. To find out the number of kcal in them, you can either run an experiment with a bomb calorimeter or look up an estimated value in an online nutrition database.</p> <p>Food composition databases such as <a href="https://www.calorieking.com/us/en/">CalorieKing</a> compile information about the energy and nutrient content of various foods. Dietitians and other health professionals often use these databases to estimate the energy content of foods to inform dietary recommendations.</p> <h2>Different international standards</h2> <p>Both kJ and kcal refer to energy – they are just two different units of measurements (such as how inches and centimetres are two different units for measuring length). Kilojoules (kJ) is part of the International System of Units (SI).</p> <p>Australia, New Zealand and some parts of Europe use kJ. The United States and the United Kingdom use kcal. To convert between calories and kilojoules you use the conversion factors:</p> <ul> <li>1 kcal = 4.184 kJ</li> <li>1 kJ = 0.24 kcal (about ¼).</li> </ul> <p>For example, if you have a packet of chips with an energy content of 200 kcal, you can convert it to kJ as follows: 200 kcal × 4.184 = 836.8 kJ.</p> <p>As for how many calories are acceptable to eat, the Australian Guidelines for Healthy Eating estimate the average adult requires about 7,000kJ or 1,670Kcal every day. However, differences in age, gender, size, health and physical activity will influence how much energy a person needs.</p> <p>To estimate your personal energy requirements, you can use this <a href="https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients-dietary-energy-calculator#results-energy">nutrients and dietary energy calculator</a>.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/211613/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>; <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Dietitian, Researcher &amp; Lecturer, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a>, and <a href="https://theconversation.com/profiles/katelyn-barnes-1238606">Katelyn Barnes</a>, Postdoctoral Research Fellow, School of Human Movement and Nutrition Sciences, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/calories-and-kilojoules-how-do-we-know-the-energy-content-of-food-and-how-accurate-are-the-labels-211613">original article</a>.</em></p>

Food & Wine

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5 ways to eat healthier without counting calories

<p>How do you choose what to eat? Is it the aroma wafting from the kitchen that tempts you or the sight of decadent frosting on a springy cake? We tend to rely only on one or two senses, like taste and sight, when picking and eating food… but if we engage all five of our senses when deciding what to put on our plates it might just be the secret to making healthier food choices.</p> <p><strong>Sight</strong></p> <p>It’s probably not much of a surprise to hear that sight is perhaps the most important sense we use when we choose certain foods over others – just scrolling past a mouth-watering recipe on Facebook (we’re sorry) can make you hungrier. Presentation matters. The more appealing it looks, the more likely you’re going to eat it and enjoy it. So make an effort to present your healthy meals in a creative, fun and interesting way – you will satisfy both your sense of sight and your tummy.</p> <p><strong>Touch</strong></p> <p>A 2013 study in the journal Flavour experimented with how touch influences our food taste. In one experiment, they found people rated yoghurt denser and tastier when it was served in a heavy bowl rather than a lighter one. Co-author of the study Charles Spence said the tactile experience leads us to focus more intently on what we're eating and consequently we’re more aware when we’re truly full.</p> <p><strong>Hearing</strong></p> <p>One of the biggest eating mistakes is having your meal in front of the tele. When you’re engrossed with the sights and sounds on a screen, you tend not to focus on what you’re eating and before you know it, the whole plate is clean! Concentrate on eating during mealtimes and you’ll be less likely to overindulge.</p> <p><strong>Smell</strong></p> <p>Our nose tells us if a meal smells good but that tends to be the end of it. Deeply inhaling the aromatic scents of food can help you feel more satisfied with food even though you’re eating less. In a 2012 study, participants ate vanilla custard in a lab while researchers released a cream aroma at different levels of intensity. During the strongest aroma, the participants took smaller bites and consumer 10 per cent less of the treat. Study co-author René de Wijk, PhD, explained: “We tend to regulate intensely pungent sensations by reducing our intake. As a result, we can eat less but still feel satisfied."</p> <p><strong>Taste</strong></p> <p>Give any dish a generous sprinkling of salt will amp up the flavour but we know by now that it isn’t the best seasoning for our bodies. To get the same deliciousness from your dishes, chefs recommend adding umami. A review in Nutrition and Health found that adding umami-rich foods (such as parmesan, shiitake mushrooms and tomatoes) to your meals instead of high-fat extras and salt can reduce fat content by up to 30 per cent and sodium by 40 per cent – and no, the taste wasn’t comprised. </p> <p><em>Image credits: Getty Images</em></p>

Food & Wine

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Shoppers delighted over ALDI’s new $5 low-calorie frozen treat

<p>Aussie shoppers have shared their joy over a new addition to ALDI’s frozen aisle.</p> <p>Aldi’s new release, named Kenny’s Frozen Dessert, is an Australian-made dupe to the famous high-protein, low-calorie ice cream Halo Top.</p> <p>While a 473ml tub of Halo Top retails for $9 at Woolworths, Kenny’s is sold at just $4.99 for a 475ml tub.</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/B67ha4Ph-RJ/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/B67ha4Ph-RJ/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank">Meet Kenny’s ... the Halo Top dupe. Choc chip cookie dough and salted caramel flavours. Has anyone tried these yet? ⭐️⭐️ #aldiloversau #aldiaustralia</a></p> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/aldiloversau/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank"> Tammy - Aldi Lovers Australia</a> (@aldiloversau) on Jan 4, 2020 at 11:44pm PST</p> </div> </blockquote> <p>The dessert comes in choc chip cookie dough (360 calories) and salted caramel (300 calories) flavours.</p> <p>Shoppers who have tried the treat shared their approval on social media sites.</p> <p>“They taste amazing too - we tried the cookie dough one,” one wrote.</p> <p>“This is good. Like, really good! The ice cream is super creamy, and tastes like ‘real’ ice cream, with a soft and easy to eat texture, ideal for scooping,” another reviewed.</p> <p>“Tried yesterday the salted caramel!!! 10/10,” one commented.</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-permalink="https://www.instagram.com/p/B7BHr3KJhVk/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" rel="noopener" href="https://www.instagram.com/p/B7BHr3KJhVk/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank">A post shared by macro hacks &amp; snacks (@macroreview)</a> on Jan 7, 2020 at 3:54am PST</p> </div> </blockquote> <p><em>Photo credit: Instagram @aldiloversau</em></p>

Food & Wine

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The ultimate equation that proves how many calories you should be eating

<p><span style="font-weight: 400;">Everyone has been told that calorie-counting is the most effective way of lowering the scale and cutting the kilos.</span></p> <p><span style="font-weight: 400;">An average woman is said to require about 2000 calories per day to maintain a certain weight, and 1500 calories to lose almost half a kilo of weight per week. The average male is similar, but slightly raised: he needs 2500 calories to maintain, and 2000 to lose that half-kilo of weight per week. The general rule of thumb deemed by society is to exercise more and eat less.</span></p> <p><span style="font-weight: 400;">However, the math is not quite that simple. These rough estimations don’t consider numerous factors that would significantly sway the numbers: age, height, weight or activity levels. While you may think that frequent exercise is the best way to lose weight, it is not a transmutable technique for eating smart.</span></p> <p><span style="font-weight: 400;">Fortunately, calorie counting doesn’t have to be a total guessing game. Instead of using exercise as a mere safety net for your eating habits, use this elementary equation to pinpoint exactly how many calories you need per day.</span></p> <p><span style="font-weight: 400;">The calculation is called the Mifflin-St Jeor equation, a formula that has been shown to be the most accurate way of estimating calorie needs in numerous studies by the ADA (American Dietetic Association).</span></p> <p>Getting an idea of your basal metabolic rate (BMR)</p> <p><span style="font-weight: 400;">Begin by getting an idea of your basal metabolic rate (BMR).</span></p> <p><span style="font-weight: 400;">Your body must breathe, blink, grow cells and keep your heart beating on a daily basis.</span></p> <p><span style="font-weight: 400;">Staying alive isn’t an easy task, and it needs calories to do so. This number reflects an estimate of how many calories you would burn if you were to be hypothetically resting in a sedentary state for 24 hours.</span></p> <p><span style="font-weight: 400;">In other words, it represents the minimum amount of energy mandated to keep your body barely functioning, i.e. breathing and pumping blood.</span></p> <p><span style="font-weight: 400;">For men, the equation is as follows: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5. The equation is slightly different for women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161.</span></p> <p><span style="font-weight: 400;">For example, if you were a 63kg, 30-year-old, 167cm woman, your BMR calculation would look like this: 10 x (63.5) + 6.25 x (167.6) – 5 x (30) – 161 = 1,371.5.</span></p> <p><span style="font-weight: 400;">Use this BMR number as the foundational reference point for safe weight loss. According to the Academy of Nutrition and Dietetics, your calories should never dip below 1,200. Doing so could mean your muscle mass starts decreasing, which means you won’t have enough energy to fuel daily activities.</span></p> <p><span style="font-weight: 400;">Now that we’ve figured out the bare minimum of calories your body demands, we can’t forget to account for the actual things you do throughout the day that burn these calories; walking to work, playing sports, doing yoga, or even watching TV all strip away those units of energy you consume.</span></p> <p><span style="font-weight: 400;">An easy way to do so is via this interactive calculator from the United States Department of Agriculture (USDA) that incorporates your activity level and BMR to give you an estimate of how much you should eat in order to maintain your current weight.</span></p> <p>The BMR rule of thumb</p> <p><span style="font-weight: 400;">If you want to do it yourself, here is a general map to follow. The final number is the recommended calorie consumption per day – tailored just for you:</span></p> <p><span style="font-weight: 400;">BMR x 1.2 for low intensity activities and leisure activities (primarily sedentary)</span></p> <p><span style="font-weight: 400;">BMR x 1.375 for light exercise (leisurely walking for 30-50 minutes 3-4 days/week, golfing, house chores)</span></p> <p><span style="font-weight: 400;">BMR x 1.55 for moderate exercise 3-5 days per week (60-70% MHR for 30-60 minutes/session)</span></p> <p><span style="font-weight: 400;">BMR x 1.725 for active individuals (exercising 6-7 days/week at moderate to high intensity (70-85% MHR) for 45-60 minutes/session)</span></p> <p><span style="font-weight: 400;">BMR x 1.9 for the extremely active individuals (engaged in heavy/intense exercise like heavy manual labor, heavy lifting, endurance athletes, and competitive team sports athletes 6-7 days/week for 90 + minutes/session)</span></p> <p><span style="font-weight: 400;">After all that, it’s important to note that this number isn’t necessarily something you should streamline your collective focus into. Although this does stand as the ideal formula to use as a guideline, weight loss boils down to more than just a number. Living your healthiest life doesn’t equate to shedding kilos, and obsessively counting calories can spiral one into an overly compulsive diet with dangerous downfalls.</span></p> <p><span style="font-weight: 400;">The induced stress can actually raise your cortisol levels, making it even harder for you to lose weight.</span></p> <p><span style="font-weight: 400;">In essence, be conscious of your healthy caloric intake, but it’s wiser to concentrate on what you’re eating than how much. Also, don’t forget the huge impact that WHEN you eat can have on your waistline.</span></p> <p><span style="font-weight: 400;">Your body knows best what it wants, so if it’s asking for fuel, indulge it, don’t spoil it.</span></p> <p><span style="font-weight: 400;">Written by Hana Hong. This article first appeared in </span><a href="https://www.readersdigest.com.au/healthsmart/diet/equation-proves-how-many-calories-you-should-be-eating?slide=all"><span style="font-weight: 400;">Reader’s Digest</span></a><span style="font-weight: 400;">. For more of what you love from the world’s best-loved magazine, </span><a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRA87V"><span style="font-weight: 400;">here’s our best subscription offer.</span></a></p> <p><img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" /></p>

Caring

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Fitness trackers overestimate the number of calories burned

<p>Researchers in Aberystwyth University have found that popular brands of fitness trackers can overestimate the number of calories burned while walking by more than 50 per cent.</p> <p>Dr Rhys Thatcher has said that devices had an “inherent tendency” to overmeasure.</p> <p>The tests, which were carried out for the <a href="https://www.bbc.co.uk/programmes/b006sggm">BBC X-Ray programme</a>, measured the amount of oxygen a volunteer used during ten minutes of walking and running sessions on a treadmill before comparing it to a range of various fitness trackers.</p> <p>The fitness trackers on offer were varied in price, ranging from £20 ($AUD 36) to £80 ($AUD 147).</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-permalink="https://www.instagram.com/p/BrYGUEsBryN/?utm_source=ig_embed&amp;utm_medium=loading&amp;utm_campaign=embed_locale_test" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" rel="noopener" href="https://www.instagram.com/p/BrYGUEsBryN/?utm_source=ig_embed&amp;utm_medium=loading&amp;utm_campaign=embed_locale_test" target="_blank">A post shared by fitbit (@fitbit)</a> on Dec 14, 2018 at 9:43am PST</p> </div> </blockquote> <p>The Fitbit Charge 2 was very accurate in testing calories while the volunteer was running, underestimating by 4 per cent. However, when the volunteer was walking, the tracker overestimated by 50 per cent.</p> <p>Dr Thatcher explained:</p> <p>"If you want to know the exact number of calories that you are burning during an exercise session then it doesn't matter which device you use, you have to interpret the data with some caution”</p> <p>Fitbit have said that they’re confident about the performance of their product.</p> <p>Have you noticed that your fitness tracker over estimates the number of calories burned? Let us know in the comments.</p>

Technology

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Shocking amount of calories we consume during a flight revealed

<p>Nobody looks forward to eating airline food. It doesn’t look good and it rarely tastes good either. But now there’s another reason to dislike in-flight meals.</p> <p>A new book has revealed just how many calories we consume during a flight – and we’re shocked by just how high the number is.  </p> <p>Although we were under no illusions that the food was healthy, apparently the average passenger consumes 3400 calories during a flight.</p> <p>Oxford University Professor Charles Spence, who wrote Gastrophysics: The New Science of Eating, said many of those calories come from alcoholic and non-alcoholic drinks, but approximately 1900 of those calories are in the food.</p> <p>So how does a tiny tray of food pack so many calories in it?</p> <p>Professor Spence said that as our sense of taste is diminished in high altitudes, a lot of sugar and salt is added to airline food to boost flavours.</p> <p>“Loud engine sounds and other kinds of background noise will suppress sweet and salty,” he told news.com.au.</p> <p>“Because sound suppresses sweetness perception, you have to add about 15 to 20 per cent more sugar to the foods we eat while in the air to give the same taste perception.”</p> <p>Passengers also tend to overeat during flight, said Professor Spence.</p> <p>“One thing might be the stress that many of us feel while in the air,” he said. “When we’re stressed we tend to eat more.”</p>

Travel Tips

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5 yummy snacks with 150 calories or under – that’s almost guilt-free

<p>If you’re looking to watch your calorie intake, but can’t resist the allure of a mid-afternoon or post-dinner snack, here are some you can consume without feeling guilt from that calorie hangover – each of these has less than 150 calories per serving. Don’t go overboard, though, remember to be on the lookout for sugar content as well as calories.</p> <p><strong>Cobs Popcorn</strong></p> <p>This popcorn is a revelation. It’s kind of sweet, and a little bit salty, and 100 per cent delicious. It’s perfect for when you go to the movies and your stomach growls when you smell the warm popcorn of your neighbour. You won’t envy them for long once you’ve had a few pieces of this.</p> <p><em>Calorie count: 97</em></p> <p><strong>Grapes</strong></p> <p>One cup of grapes is a delicious snack that will give you energy to get on with your day.</p> <p><em>Calorie count - 110</em></p> <p><strong>Mars Bar Ice Creams</strong></p> <p>Yep, you definitely read that correctly. A Mars Ice Cream bar has less calories than a regular Mars Bar, but extra deliciousness because there’s ice cream involved. Just right for when you feel like a sweet treat after dinner.</p> <p><em>Calorie count: 145</em></p> <p><strong>Corn Thins</strong></p> <p>These addictive snacks are crunchy and pack a surprising flavour punch. Eat them on their own, or top them with something healthy for a filling snack.</p> <p><em>Calorie count: 91</em></p> <p><strong>Vegetable Chips</strong></p> <p>Forget those artificially-flavoured corn chips – go for these naturally colourful, delightfully crunch veggie chips. With a mix of sweet potato, carrot, beetroot and parsnip in the bag, it’s a snack you won’t be sick of in a hurry.</p> <p><em>Calorie Count: 120</em></p>

Body

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5 ways to burn more calories by walking

<p>There are a whole lot of reasons walking is such a popular workout for people of all ages and fitness levels. Not only can you do it wherever you are, whenever you like, it’s also easily tailored to your needs and doesn’t require any fancy equipment. You can incorporate walking into almost any fitness regime with little effort and fantastic results. In the interests of keeping things interesting and challenging your body a little more, we’ve got five suggestions for jazzing up your walking workout. Give one a go this week.</p> <ol> <li><strong>Switch up your route –</strong> If you walk the same route all the time, try switching things up and incorporating something new into the mix. A hill or set of steps is great for upping your heart rate, while a visit to a local park offers a great change of scenery and likely a shift in terrain.</li> <li><strong>Invest in a pedometer –</strong> While certainly not a necessity, a pedometer will count your steps, helping you keep track of how far you’re walking. If you’re the type that likes a challenge you can try and beat your number of steps every walk.</li> <li><strong>Invite a friend –</strong> If you usually catch up for coffee with friends, why not try a “walking catch up”? Not only do you get the chance to stretch your legs and get a workout in, you also have someone to chat with along the way – which can push your heart rate up even further too. If you can’t live without your coffee, try meeting up and walking to your favourite café for a quick fix then back again.</li> <li><strong>Add music –</strong> If you’re more of a solo walker, an iPod or other portable music device can be a great companion. You also don’t have to listen to tunes. You could download podcasts on your favourite topics or even install an app for meditation or relaxation tracks to play while you stroll. The music might even motivate you to walk for longer.</li> <li><strong>Try intervals –</strong> If you’re keen to get your heart pumping, try interval training. While commonly associated with running, it’s easy to add intervals into your walking workout. Simply choose a distance or time period where you’ll walk at maximum speed before dropping back to your usual pace and repeating. For example, aim to walk at maximum pace for 45 seconds then drop back to your normal speed for the next 45 seconds. Repeat for as long as you can.</li> </ol>

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Why calorie counting is a waste of time

<p>If you’ve ever decided to lose weight or even just take an increased interest in your health, the chances are good that one of the first instructions you’ve been given is to watch your calorie intake. The second may have been to switch to the low-fat versions of your favourite food and remove ingredients like butter and cream altogether. The third was probably to exercise more and at a higher intensity to try and counter what you ate. This kind of advice has been around for the last couple of decades yet the worldwide population just keeps getting fatter and sicker. A new book by Professor Tim Spector, a leading genetics expert at King’s College London has examined why that is and turned a large number of our common conceptions about what it takes to be slim and healthy on their head. Professor Spector has found that it’s not so much the calories in what we eat but the impact it has on our gut, more specifically our gut bacteria.</p> <p class="mol-para-with-font">The notion of a healthy gut isn’t a new one but research is now revealing just how pivotal a role it plays in everything from our weight to our mood. Professor Spector has found that gut microbes are not only essential to how we digest food they also control how we absorb calories and help provide essential enzymes and vitamins to our body, keeping it healthy and happy. With the rise of the modern, ‘packaged and convenient’ diet, the trillions of bacteria residing in our stomachs is taking a hit and retaliating it seems with a whole host of health conditions. So how can we best take care of our gut health? The research points to the following advice:</p> <ul> <li><strong>Eliminate junk food</strong> – Minimising or eliminating altogether fast food and foods devoid of the majority of their natural benefits is one of the best things you can do to start restoring your gut health. Junk food has been found to actually kill off the beneficial bacteria in your gut leading to a host of health issues. While the occasional indulgence isn’t going to cause enormous problems, regular consumption will make it very difficult to restore and build your beneficial bacteria.</li> <li><strong>Forget calorie counting</strong> – Count whole foods and additives, not calories. Studies carried out on identical twins over a 20-year period found no difference whatsoever in weight between the twin who had dieted regularly and the one that hadn’t.</li> <li><strong>Include exercise in your day</strong> – While exercise is beneficial on a multitude of levels, it’s also great for your gut as it lowers inflammation and stimulates the immune system.</li> <li><strong>Avoid artificial sweeteners</strong> – Initially touted as the “healthy” option to sugar, more and more research indicates the dire impact artificial sweetener has on our bodies, including on our guts. While efforts should be made to decrease the amount of any type of sweetener you eat, actually using small amounts of “proper” sugar or natural sweetener like honey or maple syrup is recommended as the healthier option.</li> <li><strong>Stick to dark chocolate</strong> – In a move sure to be celebrated by chocaholics, dark chocolate has been found to actually increase your beneficial gut bacteria. The emphasis needs to be on the “dark” part though as milk and even mildly dark varieties don’t have the same impact. Look for a minimum of 70 per cent cocoa with the higher varieties even better for you.</li> </ul>

Body

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A calorie counting app is set to ruin Instagram’s drool-worthy food pictures

<p>If you’re an avid Instagram user, then you’ll know that one of the most popular subjects of uploads is food (if you’ve seen <a href="https://instagram.com/oversixty.com.au/" target="_blank"><span style="text-decoration: underline;"><strong>our own Over60 Instagram account</strong></span></a>, you’ll see we’re no strangers to posting delicious-looking meals on our account). But now a new app is set to make people think twice before lusting after other people’s food.</p> <p>Im2Calories will work with Instagram to count the calories in the pictured food. The mechanics behind the app are (we gather) that it analyses the pixels in the image, identify what the food is, and calculate the calories based on its size in relation to the plate and any condiments.</p> <p>Google, who are launching the app, have defended the app against early critics who say it will lead to fat-shaming and online bullying. The tech giant has positioned the app as a way for users to keep a food diary and take the guesswork out of their calorie counts.</p> <p>Still, don’t expect the Over60 Instagram posts of our delicious cakes and desserts to come with a calorie count from now on – we’re not that cruel.</p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><em><strong><a href="/news/news/2015/07/mother-duck-pedestrian-crossing/">Watch this mother duck teach her babies to cross at a pedestrian crossing</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="/news/news/2015/07/fencing-playground-debate/">Does fencing playgrounds make them safer, or make for lazy parents?</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><a href="/news/news/2015/07/ageing-study-three-times-faster/"><strong>A study has revealed that some people age 3 times faster than others</strong></a></em></span></p>

News

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4 simple tips to speed up your metabolism and burn more calories

<p>You’ll often hear naturally lean people praising their very active metabolism for their physique. We understand that this can be a frustrating thing to hear, especially when you’re trying to lose weight yourself, but your metabolism seems to be fighting you.</p><p>Well, it’s time to fight back. We’ve done our homework and found four simple things you can do in an effort to speed up your metabolism and burn calories more efficiently.</p><p><strong>Chill out</strong></p><p>Studies have shown that if you’re sleeping in a room cooler than 19°C, you can double the amount of brown adipose tissue, which is a type of fat that burns instead of storing calories. This “brown fat” becomes active in cooler temperatures to help keep our bodies warm. Some researchers are so convinced of the benefits of being a little chilly, that they don’t put on coats until the temperature drops below 13°C.</p><p><strong>Nuts galore</strong></p><p>Steer clear of those pre-packaged “healthy” snacks and go for one that nature’s prepared for you: nuts. Some research suggests that polyunsaturated fatty acids, like those found in walnuts, may enhance the activity of the genes that control fat burning. Try to eat a small handful of walnuts each day.</p><p><strong>Timing is everything</strong></p><p>If you like to exercise outdoors regularly, then it’s more beneficial to do so earlier in the day. People who soak up more sunlight in the early part of the day have a lower body mass index (BMI) than those who spend time in the sun in the afternoon. It’s been suggested that this is because early morning sunlight helps regulate your circadian rhythm – which is responsible for loads of things within your body: how much food you eat, how well you sleep, and how much energy you burn.</p><p><strong>Carbs count</strong></p><p>While low-carb diets consistently out-perform low-fat ones, many people accept this as a sign that they should eliminate any and all carbs. But this is perhaps not the wisest choice to make. If you’re someone who likes to exercise, you’ll need carbs to give your muscles the glycogen they get from carbs. If the carbohydrate stores in your body aren’t there, you won’t have the energy to exercise as intensely, which means you’ll burn fewer calories. Try to fit in one serving of carbohydrates with each meal – think brown rice or sweet potato.</p><p><strong>Related links:</strong></p><p><span style="text-decoration: underline;"><em><strong><a href="/health/wellbeing/2015/03/loneliness-twice-as-unhealthy-as-obesity/" target="_blank">Did you know loneliness can be twice as unhealthy as obesity?</a></strong></em></span></p><p><span style="text-decoration: underline;"><em><strong><a href="/health/wellbeing/2015/03/tips-to-lose-weight/" target="_blank">11 super simple rules for weight loss</a></strong></em></span></p><p><span style="text-decoration: underline;"><em><strong><a href="/health/wellbeing/2015/03/benefits-of-lemon-water/" target="_blank">Find out why healthy people start their day with lemon water</a></strong></em></span></p>

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