The number of calories in a food refers to the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions.
The average person needs about
every day to maintain their weight, but the amount will depend on their age, sex, and physical activity level.
Males tend to need more calories than females, and people who exercise need more calories than people who don’t.
Current
list the following calorie intakes for males and females of different ages:
PersonCalorie requirementsSedentary children: 2–8 years1,000–1,400Active children: 2–8 years1,000–2,000Females: 9–13 years1,400–2,200Males: 9–13 years1,600–2,600Active females: 14–30 years2,400Sedentary females: 14–30 years1,800–2,000Active males: 14–30 years2,800–3,200Sedentary males: 14–30 years2,000–2,600Active people: 30 years and over2,000–3,000Sedentary people: 30 years and over1,600–2,400The source of your daily calories are also important. Foods that provide mainly calories and very little nutrition are known as “
.”
Examples of foods that provide empty calories include:
cakes, cookies, and donuts
processed meats
energy drinks and sodas
fruit drinks with added sugar
ice cream
chips and fries
pizza
sodas
However, it’s not only the type of food but the ingredients that make it nutritious.
A homemade pizza with a wholemeal base and plenty of fresh veggies on top may be a healthy choice. In contrast, premade pizzas and other highly
often contain empty calories.
To maintain good health, limit your consumption of empty calories and instead try to get your calories from foods that are rich in other nutrients.
SummaryCalories are a measure of energy that foods supply. The number of calories you need will depend on your sex, age, and activity level.
A balanced diet supplies the nutrients your body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance.
Children who don’t get enough healthy foods may face growth and developmental problems, poor academic performance, and frequent infections.
They can also develop unhealthy eating habits that may persist into adulthood.
Without
, they’ll also have a higher risk of
and various diseases that make up
, such as type 2 diabetes and high blood pressure.
These are:
SummaryYour body needs nutrients to stay healthy, and food supplies essential nutrients that stop us from getting sick.
A healthy, balanced diet will usually include the following nutrients:
vitamins, minerals, and antioxidants
, including starches and fiber
A balanced diet will include a variety of foods from the following groups:
fruits
vegetables
grains
dairy
protein foods
Examples of protein foods include meat, eggs, fish, beans, nuts, and legumes.
People who follow a
will focus entirely on
. They won’t eat meat, fish, or dairy, but their diet will include other items that provide similar nutrients.
Tofu and beans, for example, are plant-based sources of protein. Some people are
but can still build a balanced diet by choosing a variety of nutrient-rich replacements.
Foods to avoid
Foods to avoid or limit on a healthy diet include:
highly processed foods
refined grains
added sugar and salt
red and processed meat
What’s healthy for one person may not be suitable for another.
Whole wheat flour can be a healthy ingredient for many people but isn’t suitable for those with a
, for example.
Fruits
Fruits are nutritious, they make a tasty snack or dessert, and they can satisfy a sweet tooth.
Local fruits that are in season are fresher and provide more nutrients than imported fruits.
Fruits are
, but this sugar is natural. Unlike candies and many sweet desserts, fruits also provide fiber and other nutrients. This means they’re less likely to cause a sugar spike and they’ll boost the body’s supply of essential vitamins, minerals, and antioxidants.
If you have diabetes, your doctor or dietitian can advise you on
, how much to eat, and when.
Vegetables
are a key source of essential vitamins, minerals, and antioxidants. Eat a variety of vegetables with different colors for a full range of nutrients.
Dark,
are an excellent source of many nutrients. They include:
collard greens
Swiss chard
Local, seasonal vegetables are often reasonable in price and easy to prepare. Use them in the following ways:
as a side dish
roasted in a tray with a splash of olive oil
as the base in soups, stews, and pasta dishes
as a salad
in purées
in juices and smoothies
Grains
is featured in many breads and baked goods, but it has limited nutritional value. This is because much of the goodness is in the hull of the grain, or outer shell, and the center, or “wheat germ,” which manufacturers remove during processing.
include the entire grain, including the hull and germ. They provide additional vitamins, minerals, and fiber. Many people also find that whole grains add flavor and texture to a dish.
Try switching from white breads, pastas, and rice to whole grain options.
Proteins
Meats and beans are primary sources of protein, which is essential for wound healing and muscle maintenance and development, among other functions.
Animal protein
Healthy animal-based options include:
, such as beef and mutton
poultry, such as chicken and turkey
, including salmon, sardines, and other oily fish
Processed meats may increase the risk of cancer and other diseases, according to some
.
Some processed meats also contain a lot of added preservatives and salt. Fresh, unprocessed meat is the best option.
Plant-based protein
Nuts, beans, and soy products are good sources of protein, fiber, and other nutrients.
Examples include:
Dairy
protein
They also contain fat. If you’re seeking to limit your fat intake, reduced fat options might be best. Your doctor can help you decide.
For those following a vegan diet, many
and other dairy alternatives are now available, made from:
flax seed
almonds and cashews
soy
oats
coconut
These are often fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows. Some have added sugar, so read the label carefully when choosing.
Fats and oils
Fat is essential for energy and cell health, but too much fat can increase calories above what the body needs and may lead to weight gain.
In the past, guidelines have recommended avoiding
, due to concerns that they would raise cholesterol levels.
More recent
suggests that partially replacing with unsaturated fats lowers cardiovascular disease risk and that some saturated fat should remain in the diet — about 10 percent or less of calories.
, however, should still be avoided.
Recommendations on fats can sometimes be hard to follow, but one
has proposed the following guideline:
Fats to love: vegetable oils and fish oils
Fats to limit: butter, cheese, and heavy cream
Fats to lose: trans fats, used in many processed and premade foods, such as donuts
Most experts consider
to be a healthy fat, and especially extra virgin olive oil, which is the least processed type.
Deep fried foods are often high in calories but low in nutritional value, so you should eat them sparingly.
SummaryA balanced diet contains foods from the following groups: fruits, vegetables, dairy, grains, and protein.
A healthy diet will combine all the nutrients and foods groups mentioned above, but you need to balance them, too.
A handy way to remember how much of each food group to eat is the plate method. The USDA’s “ChooseMyPlate” initiative
:
filling half your plate with fruits and vegetables
filling just over one quarter with grains
filling just under one quarter with protein foods
adding dairy on the side (or a nondairy replacement)
But individual needs will vary, so the USDA also provides an interactive tool, “
” where you can enter your own details to find out your personal needs.
SummaryAim for around half your food to come from fruits and vegetables, around one quarter to be protein, and one quarter whole grains and starches.
A varied and healthy diet is usually one that contains plenty of fresh, plant-based foods, and limits the intake of processed foods.
If you have questions about your diet or feel that you need to lose weight or change your eating habits, schedule an appointment with your doctor or a dietitian.
They can suggest dietary changes that will help you get the nutrition you need while promoting your overall health.