Food Facts- What do I need? Calories - A Control Issue Your body uses the energy from the foods you eat to support basic body functions and physical activity.  This energy comes in the form of calories.  Your calorie needs change many times over the course of a lifetime.  Infants and teens need the most calories per pound to help meet increased demands during growth spurts.  Pregnant women also have increased need for calories, especially during the later months of pregnancy and if they breast-feed their baby. People who are active, do manual labor for a living or exer- cise frequently need more calories than people who aren't physically active.  Calorie needs also shrink some with age. Regardless of how many calories you need, your need for important nutrients doesn't shrink.  That's why it's harder for inactive people to get enough nutrients from food. One ounce of beer has more than the seven calories that alcohol provides - it also contains calories from carbohydrate. The energy or calorie content of a food depends on the com- bination of nutrients it has.  In theory, it takes 3,500 extra or unused calories to equal one pound.  If you eat an extra 500 calories a day for a week, you should gain a pound if your activities remain constant.  Too many calories above what you need for energy will make you fat. Go Figure 3,500 calories = 454 grams = 1 pound 1 gram = 1/28 ounce = weight of a small paper clip 1 gram of protein = 4 calories = 1/3 of a small egg white 1 gram of carbohydrate = 4 calories = 1-1/2 teaspoons apple juice 1 gram of fat = 9 calories = scant 1/4 teaspoon olive oil 1 gram of alcohol = 7 calories = 1 ounce of beer, 1 tablespoon wine, or 1/2 teaspoon 100 proof distilled spirits Calories - A Control Issue Calories and Common Sense Still Count Carbohydrates - Keep Them Complex Protein - I'm Your Handyman Focus on Fat Types of Fat - Big Fat Differences Trans Fat in Your Foods Fiber
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