4, 4, and . . . 9?
The calories in food come from carbohydrates, proteins, and fats. A gram of carbohydrate
contains 4 calories. A gram of protein also contains 4 calories. A gram of fat, though,
contains 9 calories — more than twice the amount of the other two.
That's why one food with the same serving size as another may have far more calories.
A high-fat food has many more calories than a food that's low in fat and higher in
protein or carbohydrates.
For instance, 1/2 cup of vanilla ice cream contains:
- 178 total calories
- 2 grams of protein (2 grams times 4 calories = 8 calories from protein)
- 12 grams of fat (12 grams times 9 calories = 108 calories, or 61%, from fat)
- 15.5 grams of carbohydrate (15.5 grams times 4 calories = 62 calories from carbohydrate)
Compare this with the same serving size (1/2 cup) of cooked carrots:
- 36 total calories
- 1 gram of protein (1 gram times 4 calories = 4 calories from protein)
- 0 grams of fat (0 grams times 0 calories = 0 calories from fat)
- 8 grams of carbohydrate (8 grams times 4 calories = 32 calories from carbohydrate)
So fat makes quite a difference when it comes to total calories in a food.
But let's face it, who's going to choose a heaping bowl of cooked carrots over
ice cream on a hot summer day? It all comes down to making sensible food choices most
of the time. The goal is to make tradeoffs that balance a higher-fat food with foods
that are lower in fat. So if you really want that ice cream, it's OK once in a while
— as long as you work in some lower-fat foods, like carrots, that day.
Not All Fats Are the Same
Although all types of fat have the same amount of calories, some are more harmful
to your health than others. Saturated fat and trans fat increase
a person's risk of heart disease. Food labels show the amounts of saturated fats and
trans fats in a particular food.
Saturated and trans fats are solid at room temperature — like butter, shortening,
or the fat on meat. Saturated fat comes mostly from animal products, but some tropical
oils, like palm oil and coconut oil, also contain saturated fat. Small amounts of
trans fat are also found in whole dairy and meat products.
Trans fats are often found in packaged baked goods, like cookies or crackers. They
also may be found in fried foods like french fries and doughnuts. Because saturated
fat and trans fat raise blood cholesterol
levels, increasing a person's chances of developing heart disease, a gram of one of
these fats is worse for a person's health than a gram of unsaturated fat.
One of the most common sources of trans fat in today's foods is partially hydrogenated
vegetable oil. Hydrogenation is a process that changes liquid oils into a solid form
of fat by adding hydrogen. This process allows these fats to keep for a long time
without losing their flavor or going bad.
Unsaturated fats are liquid at room temperature. Unsaturated fats
can be polyunsaturated or monounsaturated. Polyunsaturated fat is
found in soybean, corn, sesame and sunflower oils, or fish and fish oil. Monounsaturated
fat is found in olives, olive oil or canola oil, most nuts and their oils,
and avocados.
Fat and Calories in a Healthy Diet
Fats should be eaten in moderation. The American Heart Association recommends that
people get as much of their daily fat intake as possible from unsaturated fats and
that they limit saturated fats and trans fats.
It's a bad idea to try to avoid fat completely. Fats are an important source of
energy and they can help you feel full.
Fats are needed to absorb certain vitamins. Vitamins A, D, E, and K are fat
soluble, meaning they can only be absorbed if there is fat in a person's
diet. Also, body fat cells act as insulation to keep the body warm and help protect
and cushion internal organs.
Like fat, you need a certain amount of calories in your diet to fuel your body.
Nutritionists do not recommend calorie counting (keeping track of the number of calories
in everything that you eat) for teens unless a doctor has specifically recommended
it. So if you are concerned about your
weight, speak to your doctor.
A healthy eating pattern means choosing a variety of foods, including vegetables
and fruit, whole grains, low-fat dairy, and protein foods. Limit saturated fats, trans
fats, and added sugars. Think about substitutes for foods that have a lot of sugar,
fat, or calories. For example, drink water or low-fat milk instead of soft drinks,
or choose mustard instead of mayonnaise on your sandwich.
Being aware of the amount of fat and calories you eat makes sense, as long as you
eat a balanced diet. Choosing foods wisely and exercising
regularly are the keys to long-term good health.
Date reviewed: February 2018