Princeton University's Word Net Web defines a nutritionist's calorie as: "A unit of heat equal to the amount of heat required to raise the temperature of one kilogram of water by one degree at one atmosphere pressure; used by nutritionists to characterize the energy-producing potential in food."
In other words, the human body gets energy from digested nutrients in food, and that energy is measured in tiny units called calories. Excess calories are stored as body fat as a reserve source of energy.
Sources of Calories
Of the six nutrients the body needs to thrive, only three provide caloric energy: proteins, carbohydrates and fats. The other three--water, vitamins and minerals--are not energy producers. Meats, poultry, dairy products and beans are protein-rich foods. Pasta, rice, grains, fruits and vegetables are loaded with carbohydrates. Fat-laden foods include pork products, butter, whole milk, cream and fried foods.
Common Misconception About Calories
Dieters can be setting themselves up to fail if all they count are fat calories. Nutritional labeling and food marketing can be misleading. Products identified as "fat-free" are not necessarily calorie-free. When counting caloric intake, it is crucial to include carbohydrate and protein calories, as any and all calories not burned as energy will be stored as fat.
Considerations
There is no real difference in the "quality" of calories obtained from one source or another. However, quantity of calories is a separate issue. An equal portion of fat has more than twice the caloric content of a carbohydrate or a protein. That is, a gram of fat has 9 calories while a gram of carbohydrate or protein has only 4 calories. High fat foods are linked to high cholesterol and heart disease.
Counting Calories and Fat Grams
The Food and Drug Administration recommends that only 30 percent of a person's total daily intake of calories come from fat. Check the nutrition labels of foods to see what percentage of the recommended daily value of fat they contain. A 1,500-calorie-per-day diet should include no more than 50 fat grams; a 2,000-calorie-per-day diet should include no more than 70 fat grams.
The Solution: Exercise
The only way to keep from gaining weight is to burn as many calories as you consume. The only way to lose weight is to burn more calories than you consume. Exercise is an effective weight control tool; it burns calories and stored fat.
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