Calories refer to the basic unit of energy generated by food and drink consumption, and they express the energy used by the body when physically active, and it should be noted that some foods contain more calories than other foods, and fat contains more calories than proteins and carbohydrates.
Foods with high calories or high energy
Energy intensity is the amount of energy or calories found in a certain weight of food, and its value is generally defined as the number of calories per gram of weight per calorie/gram unit, and the choice of foods contributes to Low density in eating fewer calories per gram compared to high-density foods, so to get the same amount of calories for two types of food, you can eat a larger portion of low-density food compared to food with High density, for example, contains 14 almonds, which can be easily eaten at 100 calories, in contrast to a cup of chopped vegetables contains 25 calories, which is equivalent to 4 times that amount of almonds.
Energy density may be affected by food components, for example, its water content contributes to reducing the value of food density, because the value of energy density of water is equal to zero calories per gram, but its effect may be limited to weight only because it is free of calories, and the food content of fiber possesses This effect, as the energy density of fibers is relatively low and ranges from 1.5 to 2.5 calories per gram, and in return fat is the most energy-intensive food ingredient equivalent to 9 calories per gram, providing more than twice the calories per gram of carbohydrates or protein, which is equivalent to 4 calories per gram each.
Healthy foods with high calories
Some examples of healthy foods that contain many elements and benefits are mentioned, but attention should be paid to the amounts taken:
- Fats: The amount of calories per serving of fat is 45 calories, and the servings vary according to the nutritional sources of fat according to the following:
- Oils: Include butter, oils of various kinds, including canola oil, olive oil, corn oil, cottonseed oil, flaxseed oil, and sunflower oil.
- Nuts: such as almonds, cashews, hazelnuts, peanuts, pecans, and peanut butter.
- Seeds: such as flaxseed, pumpkin, sunflower, sesame seeds, tahini, sesame paste.
- Avocado: A high-fat source of healthy fats, with a single large avocado serving around 322 calories.
- Dried fruits and fruit juice: Dried fruits contain high calories and sugars including glucose, fructose, due to water removal during the drying process, causing sugars and calories to concentrate in a small space, and some examples of natural sugar in some dried fruits are mentioned:
- Raisins: 59%.
- Dates: 64-66%.
- Plum: 38%.
- Apricot: 53%.
- Figs: 48%.
As for fruit juice, it is generally not healthy compared to the fruit itself, although it is drunk immediately after its time, as it affects the level of blood sugar regulation, and it is associated with an increase in the level of calories consumed compared to eating whole fruit.
- Full-fat dairy and high-fat meats: as follows:
- Dairy: Each serving provides 160 calories, such as condensed whole milk, yogurt made from full-fat milk, and goat milk.
- Meat: Some fatty meats contain high-calorie density including lamb and fatty beef pieces, as each 100 g of grilled beef that contains a fat content is approximately 10% containing 217 calories, and in The 100 grams of grilled lamb provides 258 calories, and it’s worth noting that the approximately 100 grams of meat is a small amount, estimated to be the size of a playsheet or a hard one, so it’s best to choose lean meat.
Unhealthy foods with high calories
High-energy foods that contain high-calorie, low-calorie nutrients are called empty-calorie foods and are low-value choices, as they contain significantly increased calories. Their content is useful nutrients, such as vitamins and minerals, and are usually among the manufactured foods that are associated with the loss of these beneficial nutrients and are added in return fat, salt, and sugars added in addition to them, and some examples of these foods are mentioned:
- Processed meats and cheeses: One serving of high-fat and manufactured meat and cheese sourcing comes in with 100 calories, including cheddar cheese, sausages, and meat sized with 8 grams or more of fat per 28 grams of such meat, such as pastrami, salted, marinated, dried beef, and salami.
- Other carbohydrates, sugars, and desserts: Candy, fried potato chips are rich in sugars and fats, so they are high in calories and easy to eat, and pastries and cakes are also high in calories and easy to eat.
- High fat ready-made sauces: It is advisable to avoid using some ready-made sauces and spices, such as mayonnaise, pesto, and ranch seasoning, because they are rich in calories.
- Takeaway: These meals are among the most energy-intensive foods in terms of calories, as the average one fast food contains twice the calories of a healthy meal, which is associated with weight gain and obesity, according to a 2003 study published in obesity reviews.
- Sugary and gaseous beverages: which represent any beverage containing added sugars or other artificial sweeteners, such as high fructose corn syrup, sucrose, concentrated fruit juice, etc., as well as sweetened beverage powder, as well as sports and energy drinks.