Inaccurate nutrition information may confuse consumers and make it difficult to follow a healthy lifestyle and maintain a healthy weight. Reliable sources of nutrition information include the American Dietetic Association, the American Diabetes Association, and the U.S. Department of Agriculture. A clear explanation of calories and fat in accordance with up-to-date, accepted nutrition science can help.
What Is a Calorie?
A calorie is just a measure of energy. Everything you do--from the movements of your hands to the beating of your heart--requires energy. When you eat food, your body takes in the energy from the food and uses it to fuel your daily activities. Any extra energy is stored away for another time. People gain weight by continually eating more calories (energy) than they need.
Fat Provides More Energy
There are three main energy-containing nutrients: carbohydrates, proteins, and fats. Carbohydrates and proteins each contain four calories per gram, while fat contains nine calories per gram. Because you get more than double the amount of energy from fat than from either carbohydrate or protein, many people think fat is "fattening."
Calories Count
Many people are obsessed with figuring out how many grams of carbohydrates or fats they eat each day. While this is important information, the amount of calories a person eats determines his weight. If you generally eat more calories than the amount of calories you expend through exercise or other activities, you gain weight, whether those calories come from carbohydrates, fats, or proteins. To lose weight, you must expend more calories than the number of calories you eat.
Are All Calories Equal?
Eating 1,200 calories of burgers and fries may not lead to weight gain, but such a diet is not a good idea for several reasons. First, eating only high-calorie foods makes it difficult to maintain an appropriate calorie level. Most people overdo it if all they eat is junk food, which leads to weight gain. Second, junk food lacks critical nutritional components like vitamins, minerals, fiber, and antioxidants. For optimal nutritional health, choose nutrient-dense foods or foods that are high in nutrients. Nutrient-dense foods include fruits and vegetables, whole grains, lean proteins and low-fat and nonfat dairy products.
The Role of Fat in the Diet
The "low-fat craze" of the 1980s and 90s left many people with a phobia of fats. However, following a diet that contains little to no fat is not good for your health. Fat fills critical needs for your body: it provides insulation to protect your bones and organs from injury and to keep you warm; it contributes to satiety so you feel full after eating; and it is a medium for absorbing fat-soluble vitamins like Vitamin A and D. Healthy fats--unsaturated fats such as those found in oils, avocado, olives, and nuts--may also improve heart health.
Member Comments