Anyone who has ever followed a diet or controlled diet will surely have heard of "Calories"Of foods; but what are calories?
The calorie is the unit of measurement that indicates the amount of energy needed to raise the temperature of a liter of water by one degree. Each food on the market has labels where we can find the kilocalories (or kcal; Italian unit of measurement) contained in it or the kilojoules (international unit of measurement).
Index
Are all the calories in the food the same?
The answer to this question is yes!
Calories are units of measurement and, just like other units of measurement, I cannot vary:
A meter is always a meter and a liter is always a liter, isn't it?
In nutrition, what matters are the macronutrients, which make up the calories of a given food. The protein they provide 4 kcal/g, while fibers and carbohydrates range from 1 to 2,7 kcal/g, depending on how much our intestine is able to transform them into fatty acids.
Macronutrients determine the quality of what we ingest, while the calories amount and both are fundamental!
FOOD CALORIES TABLE
When looking for the kilocalories and nutritional values of a food, the general indication is important, not the precise number. Look for macronutrients and calculate calories taken, it is of great help in a diet, even if the values are not perfect.
Calories fruit
All fruits are composed largely of carbohydrates, although the fruit's calories can also come from proteins and fats.
The quantity of fructose and glucose, natural fruit sugars, varies according to the type; for example bananas and figs are very sweet because they are rich in sugar, while lemons and blueberries are very sour because they contain little.
Most of the fruit however has a low caloric value and good nutritional values, since it contains many vitamins and minerals, we have created some some recipes for training and phase recovery.
However, if you are following a low-carbohydrate diet, be careful not to overdo it!
Calories from vegetables
Vegetables should never be missing for lunch and dinner! Most vegetables contain very few kcal and high levels of minerals, fiber and vitamins.
They contain a higher percentage of carbohydrates, at the expense of lower proteins and fats. Those on a vegan or vegetarian diet should eat a lot of spinach, as they are high in protein.
Calories from meat
Meat is mainly composed of proteins and fats.
In addition to the classification between white and red meats, we can divide the meat into fat and lean; when choosing a cut of meat we must be careful to choose it as lean as possible, since the saturated fats of farmed meat have a negative composition.
White meats, like chicken and turkey, have less kcal, while red meats, such as lamb and pork, have more.
Calories fish
Fish is mainly composed of proteins and fats; it is an excellent food with a fat composition, usually better than meat.
There are fish with high amounts of kcal and high fats, such as salmon and tuna; in general, fish is recommended in any diet also due to the presence of omega 3 fatty acids, which offer many benefits.
Calorie cereals 
Almost all cereals are mainly composed of carbohydrates and secondly proteins and fats.
Thanks to the healthful benefits of fiber, which aids digestion and insulin control, it is good to consume several servings of grains per day.
We can distinguish cereals in whole grains (greater intake of fiber and vitamins) or refined (undergo refining processes that eliminate part of the cereal substances).
Dairy calories
Il milk and cheeses provide kcal from proteins and fats; they have very similar values, but cheeses provide more kcal.
We can divide the cheeses into: fresh and seasoned, depending on the aging process immediately and into soft, hard and hard seeds.
And you, how do you organize your meals? Can you eat the "right" amounts of these food categories?