As you've sifted through the mountain of articles on dieting, health and fitness, you've no doubt come across the term "empty calories." This term refers to calories that come from foods with little or no nutritional value, usually made up of processed carbohydrates or fats. Think soda, potato chips, candy bars, jellybeans and other tasty treats. Beer, wine and other alcoholic beverages also fall into this category, as do butter and margarine and refined grains such as white bread.
Despite their taste, these foods are a nutritional zero. In general, foods like the ones mentioned above contain a lot of calories from sugar and not much else. In other words, they are seriously lacking in nutrients, vitamins, minerals, antioxidants, amino acids and fiber. They also leave you hungry after consumption, so that later in the afternoon you'll be wanting more. Soda is a classic example. Some people drink soda as a thirst quencher, only to end up just as thirsty as before and now craving even more.
Without moderation, empty calories can quickly lead to weight gain. When you eat foods with a lot of empty calories, you also experience a quick blood sugar spike, which falls almost as quickly as it rose. This is why people have that well-known "crash" right after consuming a chocolate bar. These swings in blood sugar can be dramatic, leaving people tired and needing another boost from - you guessed it - another source of empty calories. This creates a classic "vicious cycle," which can be very hard to break.
Part of the reason why people overindulge in these types of foods is that they are fast, easy and convenient to eat. In some cases, you don't even have to get out of the car! However, there are steps you can take do to avoid the temptation.
Read the label. Know what you're eating. Everyone knows about the typical culprits (marshmallows, soda, jellybeans, etc.), but even "healthful" food items such as energy drinks, protein bars and flavored water have a lot empty calories. Look for high-fructose corn syrup, enriched and bleached flour, artificial colorings, monosodium glutamate (MSG), sodium nitrate and nitrites. All of these are to be avoided if possible. Also, a good rule of thumb is to avoid anything with more than 10 ingredients as well. Learn more about ingredients to avoid in processed foods.
Cut the soda habit. You've heard it a million times, but it is essential if you want to cut out those excess calories that aren't doing anything for you. They provide no nutritional value and are loaded with calories, so if want something to satisfy your thirst, water is the first, last and BEST thirst quencher there is. If you want to refresh with something a little more fun, you can also try unsweetened iced green tea, which is loaded with antioxidants and other healthful nutrients. Learn more reasons why you quit drinking soda.
Sweet food swap. We all want something sweet from time to time. Cutting down on empty calories doesn't mean you have to give up on sweets though. Instead of chocolate chip ice cream after dinner, try plain yogurt with cherries, blueberries, peaches, raspberries, a banana or any rainbow of delicious fruits mixed in. These sweet foods not only taste good, but they actually provide you with vitamins and nutrients essential for good health. There are also great sugar substitutes worth trying. Learn the about the best sweeteners for you.
Avoid alcohol. There are more reasons to quit alcohol than can be listed here, but cutting calories is near the top of the list. Beer, wine, hard alcohol - all of these contain a lot of calories. An average 12 oz beer has about 150 calories; a glass of wine, 250 calories; and hard liquor (whiskey, scotch, vodka) has around 100 calories per shot glass. They don't call it a "beer belly" for nothing.
Remember, just because you cut out empty calories doesn't mean you have to cut out the taste - or fun - in your diet. With a few creative swaps and a little moderation, you can significantly reduce your caloric intake.
Deborah is the Health Director for Organic Liaison, has been a Registered Dietitian for over 16 years, counseling clients on nutrition and fitness, and is the author of 200 Superfoods That Will Save Your Life published by McGraw-Hill, Inc. Her mission is to educate Organic Liaison members to achieve optimal wellness through balanced eating and exercise. For more on Deborah - click here.
To contact Deborah, reach her directly at Phitter, a free health, diet, and weight-loss micro-blogging community, focused on getting 'phit.' Register for free, then send a phit to "olhealthdirector"
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energy drinks, protein bars and flavored water have a lot empty calories. Look for high-fructose corn syrup, enriched and bleached flour, artificial colorings, monosodium glutamate (MSG), sodium nitrate and nitrites. All of these are to be avoided if possible. Also, a good rule of thumb is to avoid anything with more than 10 ingredients as well. Learn more about ingredients to avoid in processed foods.
Deborah is the Health Director for Organic Liaison, has been a Registered Dietitian for over 16 years, counseling clients on nutrition and fitness, and is the author of 200 Superfoods That Will Save Your Life published by McGraw-Hill, Inc. Her mission is to educate Organic Liaison members to achieve optimal wellness through balanced eating and exercise. For more on Deborah -
