Demystifying Calories: A Quick Guide

The key to weight loss is understanding calories and how calories relate to you on an individual level. We won’t be able to do this in a blog post because it’s a highly personal and individual process that take time and effort but this post aims shed light on the basics: where calories are found, their significance, and how different foods contribute to your daily intake. We'll explore whether calories are good or bad, their role in weight management, and the nutritional value of calories in foods commonly eaten and drinks we adults enjoy. We will also explore many of the common questions clients and my followers ask me. We will further explore these questions more deeply in subsequent posts but consider this your Cliff Notes version.

Where are calories found?

Calories are units of energy found in food and beverages. Carbohydrates, proteins, fats, and alcohol are the primary sources. Each macronutrient contributes differently to the total calorie count:

•           Carbohydrates: 4 calories per gram (Fibre can range)

•           Proteins: 4 calories per gram

•           Fats: 9 calories per gram

•           Alcohol: 7 calories per gram

Are calories good for you?

Yes, calories are essential for survival and for general functions of the body. However, you can have too much of a good thing and calories are no exception. Remember, calories are energy and just like any efficient energy system, if you take in to much energy, you will begin to store it for if and when there is a shortage. This is what we refer to as gaining weight - its really just your body storing up for the potential of famine or illness. Gaining weight is a protection mechanism and the more you can shift your attitude to one of gratitude for that, the better.

“What are calories with lots of nutrients?”

Foods high in nutritions are generally whole foods but can also include some refined fortified foods like plant milks and cereals. If you opt for mostly fresh or frozen whole foods, you will be getting plenty of nutrients. Below you will find the number of calories in the most commonly searched foods. Some you will notice do not have a good nutrient profile, in other words, foods with “empty calories” such as vodka or wine but others like apples and bananas are full of fibre, vitamins, minerals and antioxidants (not a nutrients but still beneficial).

“What does calories mean?”

Calories represent the energy your body derives from food. They fuel essential functions, supporting metabolism, physical activity, and overall well-being.

Can calories make you fat?

First, every time I hear someone refer to themselves as fat, I cringe. You have fat, you are not fat. Having fat is perfectly normal and healthy. Maybe I will post about how important fat is and how fat is actually an endocrine organ at some point but for now, can you just please refrain from referring to yourself as an organ?

Ok, back to the point, weight gain results from a calorie surplus, consuming more than your body needs. So yes, eating calories can make you gain weight, but only if you eat more than you need. Calories also provide you with the energy you need to pump your heart, scroll on instagram and go for a walk. Stop demonizing calories and start appreciating all that they do for you. By making informed choices to maintain balance you can enjoy your calories and avoid gaining weight. Learn more about calories in the resources I provide and by using calorie tracking apps which will give you a better idea of how many calories come from particular foods and many will also estimate how many calories you burn. HOWEVER and this is a huge however, how your body uses calories is unique to you and changes constantly. This is exactly why my Track, Assess and Amend method in the Calorie Mastery Guidebook works so well. It may seem tedious for a few weeks, but it works.  

What are empty calories?

Some foods provide “empty calories” offering little nutritional value. An example would be pop or candy. In other words, foods that provide calories with very few vitamins or minerals. Does this mean you should never eat foods that are considered devoid of nutrients? No. It just means you shouldn’t base your diet on them and be mindful of the amount and frequency you eat such foods.

Calorie Breakdown for Common Foods:

Calories in an Apple:

A medium-sized apple contains about 95 calories. Apples offer fibre, antioxidants, and various vitamins. It is high in water and can be a great way reduce the volume you eat if you have one before your meal.

Calories in a Sweet Potato:

A medium-sized sweet potato has around 103 calories. Potatoes themselves are a wonderful food - quite possibly my favourite! They are versatile, packed with fiber, vitamins A and C, it's a nutritious choice for sustained energy.

Calories in White Rice:

One cup of cooked white rice provides approximately 206 calories. While it's a good energy source (calorie source), choose whole grains for nutrients including B vitamins and fibre. I know white rice is a great vessel for flavour and there’s nothing wrong with eating it from time to time but if you are going to consume it regularly, make sure you’re pairing it with a TON of vegetables to make up for the fibre. The whole “meat, rice and veg” thing when the veg is only like 1 cup of broccoli is simply not going to provide you with sufficient fibre or antioxidants.

Calories in a Banana:

A medium-sized banana has around 105 calories. Bananas provide potassium, vitamin C, and fiber. I love bananas! They are almost universally consumed and well tolerated. Bananas come in their own little biodegradable wrapping and are easy to transport. They are an excellent source of energy and can be used to replace eggs in baking for a lower fat baked good.

Calories in an Egg:

One large egg has about 72 calories. Egg whites are rich in protein but there is a lot of controversy over if eggs are a health food. I am of the opinion that they are not a health food but one can eat them as part of a healthy diet. Eggs yolks have a tremendous amount of cholesterol and while dietary cholesterol does not always increase risk, it certainly can when you are exceeding the daily upper limit as many people do. 1 egg has twice as much cholesterol as a Big Mac to put it into perspective. For a healthy person who does not have risk of heart disease or a strong family history of heart disease they could eat an egg yolk a day and a few other products with cholesterol but for someone with risk, 1 age takes up their entire daily cholesterol intake. Thats huge! that means no other animal products for the rest of the day. If you want to eat eggs, stick with the whites and have yolks infrequently.

Calories in a can of Tuna:

A 3.5 oz can of tuna in water has approximately 100 calories. Tuna is an excellent source of protein and omega-3 fatty acids but does not contain fibre and has high levels of heavy metals. You should not eat large fish like tuna frequently.

Calories in Red Wine:

A 5 oz glass of red wine contains about 125 calories.

MYTH: “Moderate” red wine consumption has potential health benefits due to antioxidants.

FACT: “Moderate” means whatever amount you want it to mean and has no upper limit.

FACT: The antioxidants in red wine come from the grapes, not the alcohol..

FACT: Alcohol, even as little as 2 servings a week, can increase cancer risk.

Solution: Cut out the fermentation process thereby cutting your health risk and calories by consuming whole fruits or fresh fruit juices(limit juice consumption).

Reality: If you like wine, then a small glass 1-2 times a week is ok but try to enjoy it with friends in a healthy way. Using alcohol as a coming mechanism or as a sleeping aid is a recipe for disaster.

The calorie content of wine varies. On average, a 5 oz glass of wine ranges from 120 to 130 calories. Dry wines generally have fewer calories than sweet ones. Juices will have slightly fewer calories and I do not suggest having them regularly since they do not provide any fibre.

Calories in Vodka:

A shot (1 oz) of vodka has roughly 70 calories. Keep in mind that alcohol adds calories without significant nutritional benefits. This is not to say you can’t have a drink every once and a while but vodka, like other alcohol poses many potential health risks and you should be mindful when consuming it.

Key Takeaways:

• Understanding calories will empower you to make informed dietary choices.

• Focus on a balanced, nutrient-dense diet, considering both the quantity and quality of calories.

Whether you're enjoying the nutritional benefits of a sweet potato or sipping on a glass of wine, make each calorie count towards a healthier you.