By Dr. Bryan Rithesh Miranda
When you look at food packets, you’ll often see information about "energy." But what does that actually mean, and why should you care? Whether you’re trying to manage your weight, stay healthy, or just curious about the food you eat, understanding the energy value on food labels is essential.
What is energy in food?
Energy on food labels refers to the amount of fuel your body gets from consuming that food. It’s typically measured in either kilojoules (kJ) or calories (kcal). These numbers tell you how much energy you’ll get from the food, which your body will use for everything from moving around to thinking and even sleeping.
Types of Energy Sources in Food
Different nutrients provide different amounts of energy.
Carbohydrates: Found in bread, pasta, fruits, and vegetables, these are your body’s main source of energy. 1 gram of carbs provides about 4 kcal.
Proteins: Found in meat, fish, beans, and nuts, proteins help build and repair tissues. 1 gram of protein also provides about 4 kcal.
Fats: Found in oils, butter, nuts, and avocados, fats are a more concentrated source of energy. 1 gram of fat provides about 9 kcal.
Saturates: Though not essential, saturates provide 7 kcal per gram.
Why is this important?
Knowing the energy content of food helps you manage your daily intake. Consuming more energy than your body needs will store the excess as fat, potentially leading to weight gain. If you consume less, your body will use its fat reserves for energy. Understanding the balance of energy you take in and energy you use is key to maintaining a healthy lifestyle.
How to Use Energy Information
1. Daily Energy Needs: Everyone has a different daily energy requirement based on their age, activity level, and health goals. An average adult needs around 2,000-2,500 kcal per day, but this varies.
2. Comparing Foods: Use energy values to compare foods. If you're choosing between two snacks, checking the energy on the labels can help you decide which one better fits your dietary goals.
3. Meal Planning: Knowing the energy content can also help you plan meals. If you know how much energy you need each day, you can distribute it across meals and snacks for balanced nutrition.
Understanding energy values on food packets is a straightforward but powerful tool. By knowing how much energy food provides and what your body needs, you can make informed decisions that contribute to a healthier lifestyle.
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