A calorie is the unit that measures how much energy your body is able to get from food. Diffrent nutrients in food provide diffrent amounts of calories.

Fat = 9 calories per gram

Alcohol = 7 calories per gram

Carbohydrates = 4 calories per gram

Proteins = 4 calories per gram

Healthy Top 10 List

1. A diet high in fat (saturated) & salt is associated with an increased risk of coronary heart disease.
2. Eating a diet high in fiber, whole grain cereal and low in fat has the potential to prevent a number of cancers, including colon, stomach, and breast cancer.
3. Many fertility experts believe that a diet high in fat, sugar, processed foods and low nutrients essential to fertility, can lead to infertility and increased chances of miscarriages.
4. Diet high in fat, sugar, and salt is associated with fatigue, low self-esteem, and poor mental & physical performance, not just the increased risk of heart disease, diabetes, cancer, and infertility.
5. High energy density/ low nutrient foods increase the risk of depression, anxiety, PMS, and food cravings.
6. High additives, preservatives, and refined sugar can cause poor concentration, hyperactivity, and aggression. Chromium, which is removed during refining, is needed for controlling blood sugar levels.
7. Osteoporosis increases in diets low in the essential nutrient; Calcium.
8. Diets low in nutrients puts a vast strain on the liver. Your liver is essential for proper digestion and absorption of life-sustaining vitamins and minerals.
9. Diets high in sugar can lead to too much glucose circulating in your body; Glucose: blood sugar. Too much glucose in the blood indicates blood sugar problems such as diabetes mellitus.
10. Poor diets can compromise your immune system and make you more susceptible to colds, flu, and poor health.

A steady and balanced intake of essential vitamins and minerals to keep the immune system working properly, to provide protection from infections and disease

the DASH diet

An eating plan rich in fruits, vegetables, low fat or nonfat dairy. It also includes grains, especially whole grains; lean meats, fish and poultry; nuts and beans. The DASH eating plan lowers cholesterol and makes it easy to lose weight. It is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people.

What is a "Healthy Diet"?
The Dietary Guidelines describe a healthy diet as one that

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
• Includes lean meats, poultry, fish, beans, eggs, and nuts; and
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

The recommendations in the Dietary Guidelines and in MyPyramid are for the general public over 2 years of age. MyPyramid is not a therapeutic diet for any specific health condition. Individuals with a chronic health condition should consult with a health care provider to determine what dietary pattern is appropriate for them. 

Make smart choices from every food group.

• Find balance between food and physical activity.
• Get the most nutrition out of calories.
• Stay within daily calorie needs.