Calories are a measurement of energy a food provides. The proteins, fats, and carbohydrates in food contribute to the number of calories the food provides.

Carbohydrate foods are made up of starches, fibre, and sugars and contain four calories per gram. Consuming a lot of refined carbohydrates like white rice and bread can result in excess calorie intake. If you count carbohydrates, ensure you eat enough fruits, vegetables and whole grains to get essential vitamins and minerals.

• Fat. A gram of fat provides nine calories. Foods high in fat can increase caloric intake and help you feel full and satiated. Eating a small amount of fatty food may make you feel satisfied sooner and help you eat less overall.
• Protein. One gram of protein provides four calories. Proteins include animal proteins, plant-based proteins and legumes. Protein powers your muscles and contributes to healthy organs, hair and blood.
• Sugar is a type of carbohydrate. Foods such as fruits and dairy products contain natural sugars that provide energy. Excess sugar consumption is linked to health issues.