Good Calories vs. Bad Calories

Why Calories?
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Calories are a unit of energy that our bodies need to function properly. They are necessary for activities such as exercising, working in the garden, and even just moving around the house. Without enough calories, our bodies would not have the energy they need to perform these tasks.

Good Calories vs Bad Calories

When it comes to calories, not all are created equal. Some calories, referred to as "good calories," can provide your body with essential nutrients and help you maintain a healthy weight. Other calories, known as "bad calories," can contribute to weight gain and other health problems.
Good calories come from nutrient-dense foods high in vitamins, minerals, and fiber, and they provide energy without adding excess fat or sugar to your diet. Eating a diet rich in good calories can help you control your weight, lower your risk of chronic diseases, and improve your overall health.

Bad calories, on the other hand, come from foods high in sugar, saturated fat, and refined carbohydrates. Examples include sugary drinks, processed snacks, and fast food. These foods provide empty calories, meaning they lack essential nutrients and can contribute to weight gain, high cholesterol, and other health problems.

Challenge yourself to be more mindful each day of what kinds of calories you’re consuming. Here are some examples of “good calories” in nutrient-dense foods:

1. Fruits and vegetables: They are rich in vitamins, minerals, antioxidants, and fiber. Some examples include leafy greens such as spinach and colorful vegetables like bell peppers, and fruits like berries and oranges.
2. Lean proteins: They are an essential part of a healthy diet, and can include fish such as salmon and tuna, chicken and turkey breast, and plant-based proteins such as beans and lentils.
3. Whole grains: They are a great source of complex carbohydrates, fiber, and vitamins and minerals. Examples include quinoa, brown rice, and whole wheat bread.
4. Dairy and dairy alternatives: They are a good source of calcium and other essential nutrients. Examples include milk, yogurt, and cheese (for those who tolerate dairy) and alternatives like soy, almond or oat milk.
5. Legumes: They are high in protein, fiber, and a variety of minerals and vitamins. Examples include lentils, chickpeas, and black beans.

By including these nutrient-dense foods in your diet, you can get the essential vitamins, minerals, and other nutrients your body needs to function properly. They will “give you strength” in the daily tasks you want to tackle!