Proper nutrition is important for overall health and well-being. Many people are attracted to fad diets because of the promise of quick weight loss and health benefits. Counting calories and protein may seem old-fashioned, but it helps people balance their nutrient intake to maintain a healthy weight and prevent chronic disease, says the University of Maryland Medical Center.
Calories
Calories are the measure of energy in food. Calories provide people with energy for everyday functions. If people take in more calories than they need, those calories are stored as fat. Calories come from carbohydrates, protein, fat and alcohol. Both carbs and protein contain 4 calories per gram, alcohol has 7 calories per gram and fat 9 calories per gram, says the UCLA Student Nutrition Action Committee. Calorie needs are dependent on age, size and activity level, according to the Dietary Reference Intakes.
Protein
Proteins makes up every cell, organ and tissue in the human body. Protein found in food is used to replenish these building blocks. Food sources of protein include meats, some vegetables, grains, nuts, seeds, beans and milk. Most people get more than enough protein from the food they eat, according to the Centers for Disease Control and Prevention (CDC). It is recommended that people get 10 to 15 percent of their calories from protein. The Recommended Dietary Allowance (RDA) says adult women need about 46 grams of protein per day and adult men about 56 grams of protein per day.
Using the Food Label
The Nutrition Facts label is a tool people use to count calories and protein. It is found on most food and beverage packages. According to the Food and Drug Administration, the food label was designed to help people make healthy and informed decisions about the food they eat. When counting calories and protein, people need to be aware of the number of servings they are consuming. If they are eating more than one serving, they have to adjust the calories and protein accordingly.
Without Label
Not all foods have food labels. Foods are categorized into different groups based on similarities in their macro-nutrient content. Dietitians use the diabetes exchange list, like the one provided by MayoClinic.com, for counting calories and grams of protein. Starchy foods such as bread, cereal and pasta have 80 calories and 3 grams of protein per serving. Fruits have 60 calories and no protein per serving. Non-starchy vegetables, such as carrots, broccoli and green beans, have about 25 calories and 2 grams of protein per serving. Milk products have about 100 to 160 calories and 8 grams of protein per serving. Meats contain about 45 to 100 calories and 7 grams of protein per serving.
Other Sources
Several other resources can assist you with calorie and protein counting. "The Complete Book of Food Counts" by Corrinne Netzer and "Calorie Counter for Dummies" by Roseanne Rust and Meri Raffetto are two easy-to-follow calorie and protein counting books. They both have an extensive list of packaged and restaurant food items. The USDA Nutrient Database is an accurate online resource for calorie and protein information to assist people with counting.
Tips
Counting calories and protein will help balance energy intake for weight maintenance. To prevent excessive calorie intake, MayoClinic.com suggests reducing portion sizes, choosing lower-calorie versions of food items and limiting high-calorie treats. The CDC recommends choosing low-fat meat and dairy products to maximize protein intake while limiting calories and saturated fat intake.
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