This is some text prior to the author information. You can change this text from the admin section of WP-Gravatar  Frank is a Registered Dietitian & ACE-Certified Personal Trainer who began his career in NY, but has made his home here in Charleston. Frank specializes in fitness programming/management and nutrition consulting. Work experience ranges from a private nutrition and wellness practice to Master Personal Trainer at the prestigious New York Health & Racquet Club. Education includes: AOS Culinary Arts Degree, Bachelor of Science in Food & Nutrition, and Degree of Advanced Studies in Nutrition & Exercise Physiology at CW Post campus of Long Island University. Frank is owner of Wellspring Health Services here in Charleston, SC. Wellspring is a private personal wellness company, offering: personalized, custom meal delivery service catering to individual nutrition needs, nutrition consulting, 1-on-1 and small group personal training, corporate wellness services and country club management. Frank Koch, RD can be contacted at: 843-609-6688 or online at www.wellspringcharleston.com Read more from this author

While maintaining a balance between calories in vs. calories out is important for weight management, the TYPES of calories are so often overlooked. A calorie is not just a calorie!!

It’s important to not just keep calories low enough to maintain body weight but to make every calorie count nutritionally. A food that contributes calories without significant nutritional values (also known as junk food!), are known as ‘empty calories’. Conversely, foods that have a high nutrient/calorie ratio are known as nutrient dense foods, meaning they are rich in nutrients when compared to their calorie content. What is important is the macronutrient (protein, carbohydrate, & fat) and micronutrient (vitamin & mineral) content of a specific food. Foods that are nutrient dense supply a significant amount of these nutrients for their calories. A high-performance diet emphasizes nutrient-dense carbohydrates necessary to maintain muscle glycogen - the primary fuel for most sports.

A common belief is that to manage weight, one just must balance calories ingested vs. calories burned. While this may be effective initially (e.g. at the start of a weight management program for an overweight individual), eventually sources of calories need to be taken into consideration. If you were to eat nothing but junk food but stay under 2000 calories, for example, you would have a diet way higher in fat and carbohydrates and too low in protein, vitamins and minerals. Even though you may be staying under your personal caloric limit for weight maintenance, chances are you might end up gaining weight from the fat and carbohydrate calories, not to mention the hormonal response to reckless eating! (See my future blog posting on hormonal responses to foods)

Make every calorie count. Don’t throw them away to nutritionally empty foods! Balance your diet between the macronutrients and keep calorie numbers within your personal range to ensure a healthy body and mind!