Dietary fats, proteins, and carbohydrates are the primary sources of calories or energy in the diet. Each macronutrient provides a different amount of energy per gram:

• Fats provide approximately 9 calories per gram.
• Proteins provide approximately 4 calories per gram.
• Carbohydrates provide approximately 4 calories per gram.

Given your input, olive oil is definitely a significant source of calories, largely due to its high fat content. Fish, oats, and chicken also contribute, primarily through a mix of protein and fats (in the case of fish and chicken) and complex carbohydrates (in the case of oats).

Healthiest Sources of Energy:

1. Olive Oil: High in monounsaturated fats, olive oil is beneficial for heart health when consumed in moderation. It has anti-inflammatory properties and is rich in antioxidants¹.
2. Fatty Fish: Sources like salmon, mackerel, and sardines provide essential omega-3 fatty acids, which are crucial for cardiovascular health and have anti-inflammatory effects².
3. Whole Grains (e.g., Oats): Complex carbohydrates in whole grains provide sustained energy and are rich in fiber, vitamins, and minerals³.
4. Lean Proteins: Chicken, turkey, and plant-based proteins like legumes and tofu provide essential amino acids needed for muscle repair and growth⁴.
5. Nuts and Seeds: These are good sources of healthy fats, proteins, fibers, vitamins, and minerals, and they can be particularly energy-dense⁵.
6. Fruits and Vegetables: While lower in caloric density, they are packed with vitamins, minerals, and fibers, which are essential for overall health, maintenance, and energy production⁶.

Ultimately, the healthiest dietary sources of energy are those that provide a balance of macronutrients and are rich in micronutrients, while also being minimally processed.

Would you like more detailed information on any of these sources, or perhaps a list of supplement products that can complement your diet?

Footnotes

1. Rachel E. Johnson et al., "Scientific evidence of health benefits from olive oil suggests these effects are due to both its high content of MUFA and other bioactive compounds," PubMed Central, 2019. ↩

2. Mozaffarian, D., Wu, J. H. Y., "Omega-3 fatty acids and cardiovascular disease," Journal of the American College of Cardiology, 2011. ↩

3. Slavin, J., "Whole grains and human health," Nutrition Research Reviews, 2004. ↩

4. Wolfe, R. R., "Update on protein intake: importance of milk proteins for health status of the elderly," Nutrition Reviews, 2015. ↩

5. Sabate, J., Ang, Y., "Nut consumption and body weight," American Journal of Clinical Nutrition, 2009. ↩

6. Boeing, H., Bechthold, A., et al., "Critical review: vegetables and fruit in the prevention of chronic diseases," European Journal of Nutrition, 2012. ↩