FDA Food Label: Calories versus Calories from Fat

You've likely noticed the FDA's Nutrition Facts Label on the back of food products and have paid some attention to the number of calories and fat that are in the product. But what's the difference between the calories and calories from fat?

The number for calories will be higher and is the total number for each serving while the calories from fat tell you how many calories are coming from naturally occurring or added fats. For some products, like fruit cups, there will be no calories from fat. Others that are fried or have added oils will have a higher number of calories from fat.

Not All Fat is Bad

Fats, unlike the people who consume them, are not created equally. Most coconut oil, olive oil and butter are regarded as healthy since they are minimally processed and void of additives. Additionally, some foods naturally contain fat, such as meat, avocados, coconut and olives. Nutritionally you're better off eating some homemade guacamole with veggie sticks for lunch than you are with a two slices of low-fat pizza.

What's the Optimal Number of Calories?

Most recommended daily allowance percentages on nutrition labels are based on a person who is following a 2,000 calorie per day diet. This will easily throw people off, especially those who are trying to lose weight and following a sub-1,500 calorie a day diet.

To simplify, the FDA has created a general guide for calories and says that:

• 40 calories or less is low
• 100 calories is moderate
• 400 calories is high

By carefully choosing your meals you'll be able to enjoy a mix of both high and low calorie foods without consuming too many calories.

More importantly than calories, you should strive to eat a diet that includes all the nutrients that you need—vitamins, calcium, protein—so that your body can function optimally. You'll get your best results from eating a wide variety of meats, vegetables and fruits that are in their most natural form and supplementing nutrient gaps with high-quality supplements.

To learn how the Metabolic Research Center can help you meet your health and nutritional goals, contact us today for a free consultation!