...Nutrition Breakdown...
Nutrition needs are based on a standard 2,000-calorie day diet.
Calories Food provides us with energy to perform vital functions. This energy is measured in kilocalories. We use the term calories. There is a direct correlation between calories consumed and actual body weight. Calorie intake needs to equal calories burned to maintain weight. Consuming more calories than you work off or burn, results in weight gain. Consuming less calories than you work off results in weight loss.
The higher a person activity level the more calories your body burns for energy. In addition to a person's activity, their basal metabolic rate influences calorie burned. Metabolic rate is the energy expended for involuntary activities such as respiration, digestion, circulation, and temperature regulation. Each person's individual metabolic rate is influenced by their gender, age, health, general body composition and geographic climate.
Nutrient-dense foods are foods that have a good supply of nutrients in relation to the number of calories it contains: whole grains, fresh fruits, vegetables, lean meats, poultry, and low-fat dairy products.
Empty Calorie food and beverages will have either a limited amount of nutrients or no nutrients at all in comparison to their caloric content: beer, wine, doughnuts, oils, butter, jams, jellies, candy.
To maintain good health: 55-60% of daily intake should come from carbohydrates, 12-15% from protein, and 30% or less from fat.
Calories come from: carbohydrates, proteins, fats, and alcohol.
Calories from carbohydrates and proteins = 4 calories per gram / Food containing10 grams of carbs will contain 40 calories from fat.
Calories from fat = 9 calories per gram / Food containing 10 grams of fat will contain 90 calories from fat.
Calories from alcohol = 7 calories per gram / 10 grams of alcohol will contain 70 calories from fat. Although alcohol does provide calories, it is not considered a nutrient and is not necessary to maintain good health.