When it comes to calories, quality is just as important as quantity. Although calorie counting is a practical way to determine whether your calorie intake is adequate, it is simply not enough to maintain weight loss and a healthy overall diet. The U.S. Department of Health and Human Services advises that "what you eat is just as important as how much you eat."
Calorie Counting: Limitations
Counting calories provides a variety of benefits. It can help you determine whether your calorie intake is either excessive or insufficient, both of which can result in health problems. However, calorie counting that does not consider the type of calories consumed is not as beneficial to overall health and wellness. If you meet your caloric goals by eating high-calorie junk foods, you may not only feel unsatisfied and hungry because these foods tend to be less filling, but you may also be lacking in nutrients. For best results, count calories while also monitoring the types of food you eat.
Calorie Quality
Some calories are more beneficial to the body than others. Complex carbohydrates, for example, are more slowly processed by the body than simple carbohydrates. This means that they stay in the body for longer periods of time, providing constant fuel for daily tasks. Calorie quality is also related to nutrients. Some foods provide plenty of calories but very little nutritional value. These calories are commonly referred to as empty calories since they do little to improve or even maintain overall health. As noted by the U.S. Department of Agriculture, every person has a specific recommended calorie allowance. For maximum health results, you should limit the amount of empty calories you consume to 300 calories each day.
Energy Density
Energy density refers to the amount of calories per volume of food. Foods with a low amount of calories per gram have a low energy density, whereas foods with a high number of calories per gram have a high energy density. Eating low-energy-density foods throughout the day is a great way to maintain a healthy weight while also providing your body with plenty of essential vitamins and nutrients. A diet with lots of low-energy-density foods is particularly beneficial to dieters since you can eat a larger portion for the same amount of calories, thereby allowing you to satiate your hunger.
Diet Tips
If you are unsure whether you are consuming enough high-quality calories each day, track your diet for a couple days. Count the number of calories you consume, and record the type of foods that you eat. If you find a particular food group is deficient, increase your dietary intake, or ask your doctor about supplementing your diet with a multivitamin. The USDA recommends checking food labels before purchase and avoiding goods with high amounts of sugars and fat in order to ensure quality calorie intake.
References
- "A Healthier You;" U.S. Department of Health and Human Services
- U.S. Department of Agriculture; Choose "Nutrient-Dense" Forms of Foods
- U.S. Department of Agriculture; What Are "Discretionary Calories"?
- Centers for Disease Control and Prevention; Low-Energy-Dense Foods and Weight Management: Cutting Calories While Controlling Hunger
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