Notes on Nutrition: Lose, gain or maintain: Why calories count

Staten Island Advance By Staten Island Advance Staten Island Advance
on January 06, 2014 at 1:45 PM, updated November 05, 2014 at 2:48 PM
HL NOTES6.jpgCod with tomatos and shallots cooked in butter, white wine vinegar and fresh tarragon provides a nutritious, 120-calorie entree. See recipe below.

STATEN ISLAND, N.Y. -- With so many fad diets promoting instant results, losing weight in a safe and healthy way can seem almost impossible. The key to any weight loss plan is actually a simple concept: Calories in should be less than calories out.

This is often referred to as energy balance and depending on your goal (weight loss, weight gain, or weight maintenance) you will have to adjust between the two:

Weight Loss = Calories In are less than Calories Out

Weight Gain = Calories In are greater than Calories Out 

Whether your goal is to gain, maintain or lose weight, it’s important to choose your calories wisely so that you get the nutrients your body needs for good health. Here are some tips that can help: 


Calories are the energy that fuels your body much like gasoline fuels your car.

All of the food you eat is made up of protein, carbohydrates, and fat. Per gram, fats contain more calories than proteins and carbohydrates. This explains why certain foods that are higher in fat, like cheese, nuts, and oils, are higher in calories than low-fat foods that are mainly comprised of carbohydrates or proteins.

However, it is still important to include healthy, unsaturated fats like oils, nuts and fish in your diet as they provide the “good fats” that are needed to support certain bodily processes. Remember that since they are higher in calories it is important to watch portion size and enjoy them in moderation. 


It is important to be aware of how many calories your body requires each day. However, determining calorie needs is not always black and white.

Various factors like activity levels, percent lean body mass, gender, metabolism and medical history can all influence ones energy needs.

For a quick estimate, visit the Mayo Clinic website The calculator will give you the amount of calories your body needs to maintain your current weight.

If weight loss is your goal, you will have to either consume fewer calories and/or burn more calories through physical activity. It is best to use a combination of the two — calorie reduction and increased activity.

For weight loss, subtract calories from your diet or burn them with exercise:

250 calories a day to lose a half pound per week

500 calories a day to lose one pound per week

NOTE: 1 pound of fat is equal to 3,500 calories. Do not go below 1200 calories per day. Eating too little calories can be counter-productive by slowing down your metabolism and making it more difficult to lose weight. 


Keep track of how many calories you consume and how many calories you burn with a food diary to increase your ability to succeed.

Read labels to learn how many calories are in the foods you eat. Some foods do not have labels, like fresh produce, meats, and seafood.

For these, use an online calorie calculator (try ChooseMyPlate Super Tracker on or a reference guidebook like The Calorieking Calorie, Fat, and Carbohydrate Counter. For exercise use an Activity Calorie Calculator found at 

REMEMBER: Always speak with your doctor before starting a calorie-controlled diet or exercise plan. 

Andrea D’Oria-Cameron, a registered dietitian with the Mannix Family Shoprites of Staten Island, writes a monthly column on nutrition for the Advance. 

Oven-Roasted Tarragon Cod

Prep Time: 10 minutes;

Cook Time: 10 minutes;

Serves: 4

Make it a meal: Serve with steamed spinach and mashed potatoes. 

*4 (4-oz.) cod fillets

*4 Roma (plum) tomatoes, cut in half lengthwise 

*1 large shallot, minced, divided 

*1 tbsp. unsalted butter 

*2 tbsp. white wine vinegar 

*2 tbsp. chopped fresh tarragon, divided 

Preheat oven to 450 degrees.

Season fillets and cut side of tomatoes with pepper to taste.

Coat a baking pan with nonstick cooking spray. Place fillets and tomatoes in baking pan. Sprinkle with half the shallot. Bake 10 to 15 minutes or until fish flakes easily with a fork.

Begin making the tarragon sauce. In a small skillet, heat butter over medium-high heat. Add remaining shallot; cook 2 minutes or until softened. Add vinegar and 1 tablespoon of the tarragon; cook 1 minute. Remove skillet from heat.

Place fillets and tomatoes on four serving plates. Drizzle with cooking liquid from the baking pan. Stir and spoon tarragon sauce on each fillet. Sprinkle with remaining tarragon, and serve. 

Per Serving: 120 calories, 4g fat, 0.5g saturated fat, 50mg cholesterol, 320mg sodium, 4g carbohydrate, 1g fiber, 17g protein 