Dear readers, today we are going to discuss an important issue with you. We always try to stay with you being a reliable health guide. We are happy enough to give you assistant all the time since your health always matters us. Today we will discuss about the calorie and its health benefits in terms of food. Before going to discuss the topic titled here entirely, we should have a clear concept on calorie at first. What it is, Is it essential for human body, how many calories humans need on a daily basis, what are the sources of it, what are the components of it and so many things.
Among so many asking, here we will especially focus on calories associated with foods, drinks and human energy expenditures.
Definition of Calorie
For those who did not read my other articles about calorie, I would like to recap this. Generally, calorie is considered as a unit of energy. The term calorie refers to consumption of energy through eating and drinking and through physical activities we particularly use it.
An apple may have 80 calories, whereas walking 1 mile might use up about 100 calories. That is anything that contains energy has calories in it, even coal. Most of us think calorie only associate with food and drink, conversely, anything that contains energy has calories. For instance, per ton coal contains the equivalent of 7,004,684,512 calories normally.
Impact of Calorie on Human Body
The importance of calorie for a human body is a beggar description. Without calorie, it is impossible to survive. Every one of us requires different amounts of energy daily depending on age, size and activity levels. Without energy our cells would die, even our hearts and lungs would stop and we would be destroyed. Usually we get our energy from food and drink. If we consume the exact number of calorie that our body needs every day, we will probably enjoy unharmed life. If there is any deviation occurs in consumption of calorie, we will eventually experience health complexities.
The Consequence of Insufficient Calorie Intake in Foods
Due to shortage of sufficient calorie intake can lead you to poor nutrition, low energy levels, and poor health. These can dramatically weaken your ability to fight off disease, infection, perform work or even conduct your affairs safely.
Importance of Calorie in Weight Losing
If you want to shed your weight significantly, it is always important to keep your calorie consumption in check. If you take so much calorie intake than you need, there is always a chance of getting your weight gain. Sometimes you may experience that the food you taking is so much high in calorie that hiders your way to shed weight up to the mark! So to save yourself from gaining excessive weight, you may follow some tips give bellow for your progress.
These are likely to reduce calories in your foods -
- Eat smaller portions at meals and don’t have seconds.
- Eat slowly and chew well.
- Snack on low cal. Fiber enriched fruits, vegetables and whole
- For meals focus on low glycemic foods and combine carbohydrate with some lean protein or good quality
- Carry a list when you grocery shop and don’t shop when hungry so as to reduce impulse purchases of high calorie items.
- Watch calories in what you drink. Juices (even 100%fruit juice), alcohol, dairy beverages, soda and other sugary drinks including teas and coffees with added milk and sugar can be high in calories
- Skip calorie rich high sugar and high fat processed foods. Eat instead whole foods including complex carbohydrates.
- Don’t be foolish by the weight losing trick and over indulgent in high calorie but empty caloric foods unknowingly. Foods touted as “low fat” could be “highly sugared” and, therefore, sometimes almost having no calorie etc.
Some High Caloric Deceiving Foods
There are huge numbers of foods those often indulge you in gaining so much weight. Eating these types of foods regularly may present you a bulky shape. Since these types of foods have more calorie than you think so be careful of having it too often.
Here are some examples of these types of foods-
- Gluten-Free Cookie
- Whole-Wheat Bread
- Rice Cakes
- Grape-Nuts Cereal
- Peanut Butter
- Chia Seeds
- Dark Chocolate.
- Greek Yogurt Cups
- Ramen Noodles
- Cream of Broccoli Soup
- Popcorn so on.
Some Low Caloric Foods
If you are a health nut and want to keep your body fit always, so these low caloric foods always useful for you.
A list of some common low caloric foods given below-
A glass of water
0 calories in 1 serving 8 fl oz (237g)
0 calories in 100 grams
Plain Tea and Coffee (unsweetened with no milk) are also very low in calories
2-10 calories per cup
4 calories in 1 cup, chopped (34g)
11 calories in 100 grams
A bowl of vegetable soup
67 calories in 1 cup (241g)
28 calories in 100 grams
Half a grapefruit
69 calories in 1 cup sections, with juice (230g)
37 amount of calories in 1/2 fruit (3-3/4" dia) (123g)
30 calories in 100 grams
Egg (Hard Boiled or Poached)
78 calories in 1 large (50g)
211 calories in 1 cup, chopped (136g)
155 calories in 100 grams
A glass of milk (Non-fat or Skim)
83 calories in 1 cup (245g)
34 calories in 100 grams
84 calories in 3 oz (85g)
99 calories in 100 grams
From a single bowl of plain yogurt with raspberries
137 calories in 1 cup (8 fl oz) (245g)
56 calories in 100 grams
Some Zero Caloric Foods
Sometime we need to shed so much fat from our body with keeping everything okay. In this case, one may take these kinds of foods regularly to lose his/her weight in great extent.
Here are some so-called zero caloric foods that can help in losing weight and boosting your immunity but fully loaded with nutrients.
- Citrus Fruit
- Leafy Greens
- Red Chili Peppers
- Red Bell Pepper
- Summer Squash
- Green Tea
Caloric Balance for Human Body
There are lot controversies regarding the proper balance of calorie. Earlier it is said that not everybody requires the same number of calories each day. Our ideal calorific consumption depends on several factors, inclusion of our overall general health, demand of physical activity, sex, weight, height, and shape.
For a 6ft tall, 25-year-old professional soccer player needs many more calories each day than a 5ft 4ins sedentary woman aged 75.
Controversies are also seen among the Health authorities around the world. They found it hard to agree on how many calories their citizens should ideally consume.
The US government says averagely man requires 2,700 calories per day and the woman 2,200, whereas the NHS (National Health Service), UK, considers it as 2,500 & 2,000 respectively.
Again, The FAO (Food and Agriculture Organization) of the United Nations says the average adult should consume no less than 1,800 calories per day.
Calorie Comes From
The number of calories food contains often tells us how much potential energy they possess.
Here the calorific values of three main components of foods we eat given below:
- From 1 gram carbohydrates we get normally 4 calories
- From 1 gram protein we get 4 calories and
- From 1 gram fat we get 9 calories.
Let’s haves a look at where the calories in one cup of large eggs (243 grams) come from:
- Fat 24 grams.
- 24 x 9 = 216 calories.
- Protein 31 grams.
- 31 x 4 = 124 calories.
- Carbohydrate 2 grams.
- 2 x 4 = 8 calories
I.e. we get normally 348 calories from 243 grams of raw egg, of which 216 come from fat, 124 from protein and 8 from carbohydrate.
Why it is important to know how many calories are there in certain foods?
Generally, every food that we eat has a certain number of calories. But the number of calories varies from food to food. Naturally, it comes from fat, carbohydrate, and protein. A pure fat provides nine calories from per gram, as it possesses highest number of calorie. Protein and carbohydrates each have four calories per gram of pure protein or pure carbohydrate. In terms of pure alcohol, it has seven calories per gram. Therefore understanding the role of calories in your diet can help you balance your calories in with your calories out and help you achieve weight management goals.
I think, at the point you are well understood the term ‘calorie in terms of foods’. To lead a healthy and wonderful life, all of us should be a bit more cautious about the food facts they used to eat daily.