Prior to knowing the list of calorie dense foods, firstly, we need to explain what calories are, the benefits of calories, and also the disadvantage if there is any. Science defined calorie to be a unit of energy, and also in history books, science also referred to it as energy or heat that could emanate from different sources such as coal or gas which are natural deposits.
But when you relate it to nutrition and human health, calories are said to be prevalent in all types of food be it fat, proteins, sugar, or carbohydrate. All these foods or nutritional categories happens to be very important for human existence and development.
Furthermore, in this article, we would be looking at it from the perspective of nutrition and its importance to human health. That being said, Let’s get to know actually the importance of calories in food, and why we need them in great quantity for our daily existence.
- What Really Are The Benefits of Calorie Dense Foods
- Examples Of Calorie Dense Foods To Watch Out For
What Really Are The Benefits of Calorie Dense Foods
As we have learned to an extent what calories are, it is imperative we also look at their importance to our health, in other to ascertain why calories are really necessary for our survival as humans and why we can’t do without them by the end of the day. Calories are the unit of energy, which means calorie is literally another name for energy.
- A small calorie (cal) is the amount of energy required to raise the temperature of 1 gram (g) of water by 1º Celsius (º C).
- A large calorie (kcal) is the amount of energy required to raise 1 kilogram (kg) of water by 1º C. It is also known as a kilocalorie.
As we’ve clearly understood the fact that we could seldom function without energy, we require energy as humans to carry out our day-to-day activities, and also move from one point to another. When you are lacking in energy, performing any form of activity becomes difficult and very hard to accomplish.
The importance of calories can never be overemphasized, as it is the propelling force that makes you tend to do more without feeling tired or showing any sense of relenting.
Food and beverages are the major providers if not mistaken the only sources of calories for humans as they are the only consumables taken directly into the mouth, and for you to get these calories, you would need to eat, not just eating any food, but eating foods that are healthy.
The importance of calories in food is basically the provision of energy which is much required if you are to thrive in health.
Furthering on the importance of calories in food, the following are included on the list.
1. Provides Strength to do Activities
Like I stated earlier, you and I can never thrive in the absence of energy. It is the basic fundamental factor of human existence.
I wouldn’t be writing this article right now if I’m devoid of energy. Statistically, 100% of what we do is made possible by the presence of energy.
It is a factor we can not do without as it is made so by nature. There are so many activities that are completely reliant on our energy to execute them, virtually every activity so to speak.
Let me say you want to exercise for a healthy living, you can’t achieve this on a zero-calorie level (energy), and this calorie like I said is provided by the food you eat.
When you talk about the importance of calories in food, the provision of strength is a major plus.
2. Facilitates Weight Control
A trusted source said, keeping the number of calories you consume under check the same as the one you burn through constant metabolism and exercising would definitely keep your weight very stable.
Note, when you end up taking more calories than your body could burn, it is immediately converted and then stored as extra fat which would make you add more weight.
So to solve this puzzle, it requires you to generate a kind of calorie deficit plan to enable your body to burn more calories than you end up taking in. You can achieve this by depriving yourself of the number of calories you eat in a day.
You do this by striking a balance between the number of calorie intake and the number of calories you burn, definitely, a lot of weight would be lost in the process.
3. Enhances Functionality of The Body and Mind
For you to function satisfactorily in both body, mind, and mental alertness, you need energy and abundant of it. And to acquire this, you need to eat healthy foods and beverages which have some amount of calories in them.
Our minds need an incredible quantity of energy and also in order to satisfy this need the circulation of blood has to be properly composed to make certain that oxygen is being provided where it is required and also when it is needed.
This energy is stored in the cells and now sent evenly to the brain which is now circulated to the various body paths so they could be used.
NOTE: When this energy is made available in the body system, the body and mind would be compelled to function properly without hitches.
4. Keeps The Body in Check
If the body must function properly or rather be kept in check, it must need energy. When the body is devoid of energy, the said individual’s state of mind and functionality would be very irrational, and orderliness would be unattainable.
When an individual is experiencing reduced power or no energy, such a person might really feel exhausted constantly as well as might not be able to carry out fundamental jobs without really feeling broken or worn down.
There are many numerous signs related to reduced power or exhaustion which consist of sensational drowsiness throughout the day, mind haze, or trouble focusing.
If you are lacking in calories, you would end up encountering the above-mentioned complications. But when the required energy is made very much available, you would see yourself functioning properly. And you would only derive this energy from food and beverages.
Examples Of Calorie Dense Foods To Watch Out For
The major source of calories has always been foods and beverages. Since calorie is supplied through what we eat, Is also important we know what are calorie dense foods, the right foods that have the right amount of calories that we need, the quantity of their calorie content, and also the right way to go about consuming them. Below are high-calorie healthy foods you should look out for.
1. Whole Grains ( E.g, Brown Rice)
Brown rice (Oryza sativa) Is among the leguminous crops, it is widely eaten and enjoyed globally, and could be prepared in a variety of ways.
It is a nutritious legume with a high nutritional value to offer.
It boast of nutritional values such as the following: Energy- 1,548 kJ (370 kcal), Carbohydrates-77.24 g, Fat-2.92 g, Protein-7.85 g, Thiamine (B1)- 35% 0.401 mg, Riboflavin (B2)- 35% 0.401 mg, Sugars- 0.85 g, Dietary fiber- 3.52 g, Riboflavin (B2)- 8% 0.093 mg, Niacin (B3)- 34% 5.091 mg, Pantothenic acid (B5)-30% 1.493 mg, Vitamin B6- 39% 0.509 mg, Folate (B9). Including many other minerals are abundant in the brown rice.
2. Salmon Fish
3. Avocados (fruit)
4. Dairy Product (Milk)
When we talk of dairy products, the first thing that comes to mind is milk, which is indeed what dairy is, hence every other product under the dairy category is made from milk.
Dairy products or Milk are types of foods emanating from the milk of mammals.
They are extracted from animals such as goats, cattle, sheep including humans.
For dairy products to be produced, you must use milk as its core raw material. Dairy products include the following: Yogurt, Cheese, butter, and cookies, etc.
Dairy products possess enormous health benefits and have a calorie level of 61 (kcal.), they are highly proteinous and also enriched with many vitamins, and other essential nutrients such as calcium, riboflavin, phosphorous, vitamins A, and B12, potassium, magnesium, zinc. You can get dairy products in superstores or dairy outlets.
Other Foods With High Calories
Examples of calorie-rich foods include:
Proteins: Red meats, pork, chicken with skin on (roast or broil don’t deep fry for your health), salmon or other oily fish, beans, whole milk, eggs, cheese, full-fat yogurt.
Carbohydrates: potatoes, brown rice, whole grain pasta, whole grains, whole grain bread.
Fats: Nuts and nut butter, olives, avocado, butter, salad dressings, mayonnaise, high-fat cheeses. These are other foods to also consider in the quest for high caloric foods. courtesy of Cleveland Clinic.
There are many foods with calories that are out there. in fact, virtually all foods eaten contain calories, but at different levels.
When you are going for foods with high calories, also be prepared to battle with weight gain at the end of the day since most of the foods high in calories, on some level facilitates weight gain. If you don’t want to gain weight, you need to be watchful of the foods you end up consuming.
NOTE: calories are energy, and energy is made possible by the presence of sugar which is glucose. If you end up taking these fabricated products continuously and avoiding the natural ones, you are leaving yourself at the risk of becoming diabetic.