AN INTRODUCTION TO CALORIES

Counting calories seems to be an essential part of healthy eating.
But how many of us have a clear idea of what calories mean?

WHAT ARE CALORIES

A calorie is a unit of measurement for the energy value of food.

WHERE DO CALORIES COME FROM?

The energy that fuels your body mainly comes from fats, carbohydrates, and proteins. These nutrients take different forms, like how carbohydrates can be sugars or starches.

WHY DO WE NEED CALORIES?

We need calories for energy to fuel our daily activities – from simple breathing to intense exercise.

But… consuming more calories than what your body needs causes weight gain, which may lead to health problems.

HOW MANY CALORIES DOES MY BODY NEED?

Age, gender, physical activity level, and body size– these all have an impact on the amount of calories our bodies need to keep going.

Active people, like those who exercise regularly, would require more calories than someone who is mostly desk-bound.

Here is the average daily caloric intake for males and females:

Female
7 - 60 years old and above

7 - 60 years old and above - Female graph

MALE
7 - 60 years old and above

HOW DO WE COUNT CALORIES?

Here’s a simple way to estimate a product's calorie count:

Now, Let's see how our knowledge of calories can help us with diet and weight management

CALORIES AND WEIGHT LOSS

It's best to lose weight through healthy eating and active living. Here are simple things you can do daily to help achieve your ideal weight.

HAVE REGULAR MEALS

Well spaced-out meals keep you energised all through the day. Prone to skipping or delaying meals? Beware, for those hunger pangs will leave you vulnerable to eating unhealthy food or overeating!

EAT HEALTHY PORTIONS

Get your portion size right for each meal, and don’t forget to throw in a good mix of fruits, vegetables, meat and wholegrains. Balance, variety and moderation make for a healthy diet.

BUDGET THOSE CALORIES

Had a high-calorie meal? Don’t fret. A lower-calorie option for your next meal will help you stay within your recommended daily caloric intake.

LIMIT SNACKS

Keep snacks out of sight
Make your desk (or home) a snack-free zone, and snacking will be the last thing on your mind.

LIMIT SNACKS - Eat healthy snacks Fresh fruit, low-fat yogurt, wholemeal bread, rice crackers and nuts are low-calorie, nutrient-dense snacks that do a great job of filling you up.

Eat healthy snacks
Fresh fruit, low-fat yogurt, wholemeal bread, rice crackers and nuts are low-calorie, nutrient-dense snacks that do a great job of filling you up.

REDUCE FAT

Fat is a concentrated source of energy with twice the calories of carbs or proteins. Cutting back on fat is effective in preventing excess energy intake, weight gain and obesity.

Cook with less fat
Fresh produce and lean meat cuts are your hot picks here. Steam, grill, bake, roast, boil or pan-fry with little oil to keep dishes lower in fat and calories. Non-stick cookware also calls for less oil.

Eat out the healthy way
Eating out? Avoid high-calorie foods such as deep fried food, dishes with coconut milk and gravies (which are typically made from fat).

REDUCE FAT - Pick products with Healthier Choice Symbol

Pick products with Healthier Choice Symbol
Keep an eye out for the Healthier Choice Symbol - these products are often lower in fat compared to similar products.

Compare nutrition labels
Learning how to read and compare the nutrition information panels of similar foods can help you pick the lower-fat choice when you’re grocery shopping.

REDUCE SUGAR

Sugar supplies calories with little nutritional value. These empty calories spoil your appetite while increasing caloric intake.

To reduce your sugar intake:

Drink water
Pick water over sweetened beverages. Water quenches your thirst better than any other beverage.

REDUCE SUGAR - Pick low or no-sugar foods

Pick low or no-sugar foods
Go for food products and beverages that carry the Healthier Choice Symbol or are labelled unsweetened, less sugar, reduced sugar, or low in sugar.

Limit high-sugar foods Keep candies, desserts, cakes, kuehs and sweet pastries to an occasional treat.

FILL UP ON FRUITS, VEGETABLES AND WHOLEGRAINS

Fibre in food adds bulk to your diet, helps you feel full and curbs overeating. Make your diet extra fibre-rich by eating plant-based food like wholegrains (e.g. brown rice and wholemeal bread), vegetables, fruit, beans and lentils.

CONTRIBUTED BY

Health Promotion Board

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