You Are What You Eat

By Carmen Schroeder, RDN,CDE, CD

Your body’s need for energy – or fuel – is nonstop. Even at rest, your heart pumps, your lungs breathe, your body generates heat and messages are transmitted to your brain, all to keep us alive. This basal metabolism demands 60 percent of the body’s energy needs.

Calories, which have earned stigmas as “good” or “bad” over the years, are merely a tool to measure the energy a food or beverage provides. Carbohydrates, protein, fat and alcohol release energy in varying amounts in food. When choosing foods, focus on quality and quantity of foods, so that your intake matches your energy needs.

Powering your body is compared to fueling your car – when you move faster, you burn more energy. Some individuals are more fuel-efficient than others, but a simple rule of thumb is the “Rule of 10.” Multiplying 10 by your weight for women, 11 times your weight for men, gives an estimated basal energy need. For normal activities of the day, there is an additional 30 percent energy need. The 130-pound woman and 170-pound man require 1,700 and 2,200 calories per day, respectively. Add in exercise, illness or healing, and calorie needs increase.

Eating one meal out per day can have a significant impact on your calorie consumption, as it’s not hard to consume more than 30 percent of your daily energy intake in that sitting. Working with local restaurants, Healthy Door County 2020 has selected a goal of 650 calories for entrée items or one-third of the typical recommended daily calorie needs. These entrees will be highlighted on menus to raise awareness and assist in informed, nutritious choices.

This series of articles is brought to you by Healthy Door County 2020, a collaborative community organization with representatives from for-profit, nonprofit and government sectors, aiming to make Door County Wisconsin’s healthiest place to live, work, raise a family and retire. For more information visit their Facebook page at Facebook.com/HealthyDoorCounty2020 or call Allison Vroman at 920.868.3660.