The Big 3

We hear about calories constantly, especially when it comes to diet and nutrition. But what exactly are they, and where do they come from? The answer lies in the macronutrients – the essential components of our food that provide us with energy. Understanding how many calories are packed into each gram of these macronutrients is fundamental to making informed choices about what we eat.

What are Macros?

Macronutrients are the nutrients our bodies need in relatively large amounts to function properly. The three main macronutrients are:

• Carbohydrates: Our body's primary source of energy.

• Proteins: Essential for building and repairing tissues, as well as many other bodily functions.

• Fats: Provide energy, help absorb vitamins, and are crucial for hormone production and cell function.

The Calorie Connection: How Much Energy Do They Provide?

Each macronutrient provides a different amount of energy, measured in calories. Here's the magic number for each:

• Carbohydrates: 4 calories per gram When you consume carbohydrates, your body breaks them down into glucose, which is then used for immediate energy or stored for later use. Whether it's from a slice of bread, a piece of fruit, or a bowl of pasta, each gram of carbohydrate contributes 4 calories to your daily intake.

• Proteins: 4 calories per gram Similar to carbohydrates, proteins also provide 4 calories per gram. While their primary role isn't energy production, your body can use protein for fuel if needed, especially when carbohydrate and fat intake is low. However, prioritizing protein for its building and repairing functions is generally recommended.

• Fats: 9 calories per gram Fats are the most energy-dense macronutrient, providing a whopping 9 calories per gram. This is more than double the calories found in carbohydrates and proteins. While often demonized, fats are crucial for various bodily processes. Choosing healthy sources of fats is key for overall well-being.

Why is This Information Important?

Understanding the caloric content of macronutrients can empower you to:

• Make informed food choices to manage overall calorie intake

• Read nutrition labels effectively

• Develop a balanced diet

Putting It Into Practice:

Let's say you're looking at a food label that shows:

• 10 grams of carbohydrates

• 5 grams of protein

• 3 grams of fat

You can easily calculate the calorie contribution from each:

• Carbohydrates: 10 grams * 4 calories/gram = 40 calories

• Protein: 5 grams * 4 calories/gram = 20 calories

• Fat: 3 grams * 9 calories/gram = 27 calories

The total calories from these macronutrients in that serving would be 40 + 20 + 27 = 87 calories.

Beyond the Numbers:

While understanding the calorie content of macronutrients is helpful, it's important to remember that food is more than just calories. The nutritional value of food, including vitamins, minerals, and fiber, also plays a crucial role in our health. Focusing on whole, unprocessed foods will naturally help you manage your calorie intake while providing essential nutrients!

Talk to you soon,

Dr. Sandra and Team

P.S.

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