The energy in your diet comes from calories in the form of proteins, carbohydrates and fats. Proteins and carbohydrates each contain four calories per gram and fat contains nine calories per gram. Calories are the measure of energy, and they are all the same, according to Medline Plus. Each fat calorie contains the same amount of energy as each carbohydrate or protein calorie. For good health, you must balance the amount of energy you take in with the amount of energy you expend.
Protein
Sources of protein calories include meat, including poultry and fish; eggs; legumes, including dry beans and peas; nuts and seeds; dairy products; and tofu. Grains, fruits and vegetables provide small amounts of protein. According to the Centers for Disease Control and Prevention, or CDC, most Americans eat plenty of protein, often more than the recommended daily allowance, which is about 10 to 35 percent of total daily calories.
Carbohydrates
Four of the top five sources of energy for Americans in 2005 and 2006 came from the carbohydrate group, according to the National Cancer Institute. Nearly across the board, grain-based desserts are the No. 1 source of energy, though soda/sports/energy drinks beat out grain-based desserts for teenagers and 19- to 30-year-olds. Grain-based desserts include cakes, cookies, granola bars and the like. Rounding out the top five were yeast breads, chicken and chicken mixed dishes, soda and pizza. Most carbohydrate intake, 45 to 65 percent of your diet, should be in the form of whole grains, of which Americans eat less than 20 percent of the amount recommended, according to the USDA Dietary Guidelines Advisory Committee.
Fat
Some energy sources for fat are healthier than others, according to the CDC. Healthy fats are unsaturated, such as nuts and seeds, avocados, fish and most vegetable oils. Saturated fats are fats mainly from animal sources, such as meats, cheese, whole milk, and butter, but palm oil and coconut oil are also saturated and are often added to prepared foods such as cookies and cakes. Trans fats are created when liquid oil is converted into a semi-solid fat by hydrogenation. Trans fats are unhealthy; they increase your "bad" LDL cholesterol while they decrease your "good" HDL cholesterol and put you at risk for heart disease. Keep your total fat calories between 20 percent and 35 percent of your daily intake of calories, and make most of that amount from healthy fats.
References
- Harvard Medical School: Harvard Health Publications: Calorie Counting Made Easy
- Medline Plus: Diet--Calories
- Centers for Disease Control and Prevention: Protein
- National Cancer Institute: Risk Factor Monitoring and Methods: Sources of Energy Among the U.S....
- U.S. Department of Agriculture: Dietary Guidelines Advisory Committee: Part B. Section 2: The Total Diet
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