Calories and Nutrients 101

Posted on 01. Jun, 2009 by Becky in Feed Your Body

When it comes to feeding your body, there are a million different programs out there. Each one professes to be the perfect balance for your body, the best way to burn fuel and “lose weight.” My perspective is not really into following a program, although these can be a great kick-start for people looking to make a major lifestyle change or lose weight.

My long-term lifetime approach is a lot simpler: it’s called intuitive eating. I really believe that your body will tell you what you need. If you become skilled at listening to your hunger and satiety cues, you will never overeat! And you will find that heavy feeling of eating too much or eating junk so undesirable that when you do overdo it, you won’t want to do it again! However, in order for intuitive eating to work, you have to have some basic knowledge of calories, nutrition, and what your body needs. When your brain is armed with knowledge and you stay tuned to your tummy, you can really let go of counting, tracking, and obsessing, and just trust your body!

Calories & Nutrients

1. Total Calorie Intake

First off, it’s imperative to be aware of about how many calories your body needs to maintain your ideal weight. For most women, this will be between 1500-2000 daily, depending on your height, weight, and activity level. If you’re trying to lose weight, you probably want to stick to a total daily intake 1200-1500. Never go below 1200 calories a day, or your body won’t have the energy and nutrients it needs to perform its proper functions.

2. Carbs

Next, it’s important to be aware of the type of nutrients that you are taking in. Carbohydrates include sugars, starches, grains, and fiber. Carbs get a bad rap due to the low nutritional value of simple carbs, like refined sugars found in processed foods. However, carbs should form the foundation of a healthy diet. The key is to focus on whole foods, such as fruits, vegetables, and whole grains, which are packed with fiber, along with protein, lipids, vitamins, and minerals.

1 gram carbohydrates=4 calories

3. Protein

Protein is another essential nutrient, and helps to build strong skin, hair, and muscles. Most Americans get plenty of protein in their diet; the trick is to choose lean proteins, such as low-fat dairy, lean cuts of meat, and various beans.

1 gram Protein=4 calories

4. Lipids/Fats

Fats, although demonized by the diet industry, are actually an essential nutrient as well. The problem with fats is that Americans generally eat too many of them, as well as the wrong kinds. Total fat intake should not exceed more than 30% of total calories, and should be balanced between saturated fats, polyunsaturated fats, and monounsaturated fats. Trans fats, which are still found in many processed foods, though the food industry has been cutting back on their use, should be avoided altogether.

1 gram Fat=9 calories

On my next “Feed Your Body” post, stay tuned as we discuss ratios of each nutrient in different diet programs. The more you know, the more you will be able to institute “Intuitive Eating” into your life!

Tags: balanced nutrition, Intuitive Eating