The Caloric Value of Food

When your body digests the foods that you eat, it releases their energy and nutrients for its use. The amount of energy from the various food components is measured in calories. Proteins, fats, carbohydrates and alcohol carry different calorie amounts, which is why a rich dessert contains more calories than a leaf of lettuce. To stay at the same body weight, the caloric value of foods in your diet must match the number of calories that you expend in daily activities.

Caloric Balance

Achieving caloric balance, or an equal calorie intake and output, depends on making wise food choices and exercising regularly to use up any excess calories. The amount of calories that you need may differ from other people's requirements, based on your age, sex, height, current weight and desired weight. The FDA posts nutritional information on food labels based on an average 2,000-calorie daily diet. You can assess the caloric value of a food by its ratio of calorie to nutrients per suggested serving size.

Calorie-Dense Foods

Foods that are higher, or denser, in calories tend to have greater fat or carbohydrate content than other types of foods. These foods are the culprits that encourage weight gain when you can't exercise enough to burn off their calories. Examples of calorie-dense foods include many fast-food entrees, such as hamburgers, french fries and milkshakes. Foods to which you add butter and oil in cooking or serving are calorie dense, as are those to which you or the manufacturer adds sugar, such as baked goods and cereals.

Nutrient-Dense Foods

Foods with greater water and fiber content, also associated with significant vitamin and mineral content, are considered nutrient, rather than calorie, dense. The USDA relates that fruits and vegetables are among these foods, which contribute fewer calories to your intake totals. Additional choices include whole grains, nuts, seeds and low-fat meats, fish and dairy products prepared without added fats or sugars. Eating more nutrient-dense than calorie-dense foods helps you achieve and maintain caloric balance and a healthy weight.

Significance

You should pay attention to the caloric value of all the foods that you eat and not just when you are dieting. Controlling calories improves your physical fitness and reduces your risk for many chronic diseases. For instance, the USDA reports that a diet with habitually low calorie density may be linked to lower risk for type 2 diabetes. Avoiding overweight conditions also reduces your chances of developing heart disease, arthritis, gall bladder disease and some cancers.