Energy Friendly Nutrients
Carbohydrates:
are the primary source of fuel for our bodies, especially for our brain and during physical activity. On the other hand, fats are an important energy source when our bodies are at rest and during low-intensity exercises.Proteins support the growth, repair and maintenance of tissues. The following are the foods that contain good sources of carbohydrates, fats and proteins:
- Carbohydrates: vegetables, whole wheat pasta, whole grain bread
- Fats: oils such as vegetable, canola and flaxseed
- Proteins: fish, legumes, nuts
Energy is the most basic need of the body. Your body uses energy to breathe, for the heart to pump blood and when sitting, standing or walking. The more vigorous the activity, the more energy is needed.
The energy contained in a carbohydrate, fat or protein is measured in calories. This is the measure of energy available to the body. Cal is also a measure of the energy the body uses in everyday life or in exercise.
The numbers
There is a special instrument called a bomb calorimeter, which is used to measure calories in meals. Calorimetry is the science of measuring the heat of chemical reactions or physical changes. First the food is dried to extract theliquid and then deposited in a special container placed in water. When food is heated, the heat produced is transferred to water. The amount of food it takes to heat the water is the measure of calories. A calorie is the energy required to raise the temperature of one gram of water to one degree centigrade.
The energy values of the 3 nutrients are:
- 1 gram of carbohydrate = 4 calories
- 1 gram of protein = 4 calories
- 1 gram of fat = 9 calories
Also add calories from alcoholic beverages. Alcohol is not a nutrient because it is used for growth, maintenance or repair of the body. What is not used is converted into fat.
- 1 gram of alcohol = 7 calories
Almost all foods provide energy or calories, but there are foods that have more calories than others. There is no food or type of food is ‘fattening’ in itself. When the energy supplied by food is used, the excess is stored in the body as fat.
Storing too many excess calories???? Well, you know what it does!
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