Articles

Nutrition 101: Calories

By Steve Baldwin, MS, RD
November 2008

Is it possible to eat too much of a good thing? In the case of calories, the answer is yes.

Our bodies must have an outside source of energy for survival. It’s a delicate balance – we can damage our bodies by not eating enough calories...or by eating too many.

Most people need about 2000 calories each day. Yet collectively we’re eating many more than we need, as if there’s a shortage and we’re stocking up for the winter. In fact, just the opposite is true. Never before in the history of mankind has so much delicious, calorie-laden food been so readily available. And our waistlines are paying the price.

The “solution” to our nation’s weight problem offered by many physicians – just eat fewer calories and exercise – is easy to say, not so easy to do. The reality is much more nuanced than that; for many, the concept of “eating fewer calories” is some vague notion espoused by those gifted either with superior genes or iron willpower. Most of us have neither.

But it is possible to make small changes that can make a big difference in your dietary life. Armed with the facts – and a few points of interest to watch for – you can navigate your way through the grocery store isle and onto better health. First, the facts: The calorie is a unit of energy. In food, calories are energy “locked” inside three nutrients: carbohydrate, protein, and fat.

The other nutrients we get from food – vitamins, minerals, and water – do not provide a direct source of energy. When food is eaten, the three nutrients that contain energy are broken down and absorbed into the bloodstream. The energy provided by these nutrients is used by the body, and any leftover energy is stored.

Most foods supply some amount of calories per serving, which can be found on the food’s “Nutrition Facts” label. But not all foods of the same size or weight contain the same number of calories. This is because some nutrients contain more calories than others – fat contains more calories than carbohydrate and protein, providing about 45 calories per teaspoon. Carbohydrate and protein each provide about 20 calories per teaspoon. Now that you have the facts, it’s time to put them into action. Try one or more of the following suggestions and you’ll eat the calories you need while enjoying a wide range of delicious, nutritious foods.

1. Eat more fruits and vegetables. Have one or the other (or both) at every meal and snack. Fruits and vegetables are low in calories and high in vitamins, minerals, fiber.

2. Stop eating when you’re full. This is a skill that many adults have forgotten. Pay very close attention to how you feel before, during, and after eating. Practice gauging your satiety on a scale from 1 (empty and hungry) to 10 (stuffed, can’t eat another bite). The trick is to stop eating – no matter how much food is left – when you’re about a 6 or 7…comfortably full, but not stuffed.

3. Choose healthy foods from every food group. In addition to fruits and vegetables, eating whole grains, healthy meats (like baked or broiled chicken, turkey, and fish), and low-fat dairy are good habits. They can help make sure that you get the nutrients you need while not overdoing it on the calories.

4. Have a treat now and then. Eating an occasional cookie or other special dessert can and should be part of a healthy pattern of eating. Nobody’s perfect! An occasional indulgence can help you stay on track for the long haul.

Steve Baldwin, MS, RD lives in Long Beach, California with his wife, three kids, one dog, and a kitchen full of delicious foods. He can be reached at wordstoeatby@yahoo.com.