Maintaining your weight is a simple balanced equation of calories in and calories out, but it isn't always easy to keep that balance. Knowing how many calories to eat and where to get them can be tricky. But understanding how fats, carbohydrates and proteins combine to create a healthy diet can help you determine what to eat.
Calories
A calorie is a unit of energy. Calories are the fuel that our bodies need for essential functions like breathing, digestion, and physical activity.
Fats
Fats have 9 calories per gram, making them the most efficient energy source per gram There are four different types of fat. Saturated fat--present in animal products like meat, poultry, cheese and butter--and transfat--present in packaged goods made with partially hydrogenated oils--are "bad" fats that raise cholesterol and assist plaque formation in arteries. Monounsaturated and polyunsaturated fats--present in high amounts in plant foods like nuts, seeds and whole grains--are "good" fats that make up cell membranes and help lower cholesterol.
Carbohydrates
Carbohydrates have 4 calories per gram, except for fiber, which has about 2 calories per gram. You body uses carbohydrates more efficiently than fat or protein to create energy. In addition to fiber, carbohydrate sources are sugars, known as simple carbohydrates, and starches, known as complex carbohydrates. Simple and complex carbohydrates are present in fruits, vegetables, milk, beans and grains, and are the main energy sources for your body. Fiber is in nuts, seeds, fruits, vegetables and whole grains; it helps lower cholesterol, keeps you feeling full and stimulates digestion.
Proteins
Proteins, like carbohydrates, have 4 calories per gram. Proteins are made up of chains of building blocks called amino acids, which are necessary for different processes in the body. There are 20 different amino acids, categorized as essential, meaning your body does not produce these so you need to get them from your diet, and non-essential, meaning your body can produce them. Complete proteins are dietary protein sources that contain all the essential amino acids; these are animal and soy proteins. Great sources of protein are meat, poultry, dairy, legumes, nuts and seeds.
Caloric Distribution
The amount of calories you need to maintain your weight is equal to the amount of calories your body burns throughout the day, which is dictated by your height, weight, age and amount of activity. The U.S. Department of Agriculture's MyPyramid website is a great resource to help you determine your individual needs. The U.S. Department of Agriculture recommends that you should get 20 percent to 35 percent of your calories from fat, with less than 10 percent from saturated fat and less than 1 percent from transfat; 10 percent to 20 percent from protein; and 45 percent to 65 percent from carbohydrates, including 25 to 35 grams of fiber.
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