Calories Count

Written by Branda Polk

What is a calorie? We are told to cut down on calories to lose weight; burn calories with exercise; keep fat intake to 30 percent or less of your daily calorie intake. But why? What does all this really mean?

A calorie is simply a unit of energy. Just like your car needs fuel to work and you add more fuel when the tank is low, foods serve as the fuel for our bodies, and when we get hungry we must eat to keep our bodies functioning properly.

Each food item provides a certain amount of energy for your body. While all calories may be created equal, all food choices are not. Carbohydrates (grains, breads, rice, pasta, and starchy vegetables like potatoes) have four calories per gram. Proteins (meats, dairy products, and legumes) also have four calories per gram. Fats (oils, butter, olives, mayonnaise), however have nine calories per gram; twice as many calories per gram as carbohydrates and proteins. 

Let’s put this in practical terms. Fats pack more energy per gram than carbohydrates and proteins. Here is an example: one tablespoon of peanut butter and one cup of sugar-free applesauce both have 100 calories.  With each, the same amount of energy (calories) is provided for your body, but are represented by different amounts because the peanut butter is heavier on the fat. But don’t be fooled into thinking you can eat all the applesauce you want. It still has calories!

The formula for weight loss and weight management is very simple: Eat more calories than your body can use, and your body will store the extra as fat and you will gain weight. Eat fewer calories than your body can use, or add activities that use more energy, and you lose weight. Eat the right amount of calories to fuel the functions of your body and your activity level, and you maintain your weight. It’s really that simple. 

Begin to read the labels of the foods you eat. Notice the amount of calories in each serving and make adjustments to accomplish your goals.  Make an effort to think of food as your fuel for your body. Good choices will allow your body to work at an optimum level.

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