Lastly, eating empty calories in excess can lead to blood sugar spikes and increase inflammation — which, in turn, can lead to chronic health issues like diabetes and heart disease. Given our fast-paced lives and the style of diet common today, avoiding empty calories is certainly easier said than done. But, Ramirez has tips for swapping those foods full of empty calories for healthier alternatives:. This means it's important to focus on whole foods and try to avoid overdoing it on processed or empty calories," adds Ramirez.
What is an empty calorie? There's more to what we eat than just the calories within. Foods and drinks that contain mostly empty calories include: Soft drinks, sports drinks, sweet tea, lemonade and energy drinks Alcohol Junk food and fast food Candy, including hard candies and sweet or sour chews Cakes and donuts What makes empty calories bad? Eat this, not that — empty calorie edition Given our fast-paced lives and the style of diet common today, avoiding empty calories is certainly easier said than done.
But, Ramirez has tips for swapping those foods full of empty calories for healthier alternatives: Rethink your drink. Liquid empty calories are by far the most stealthy. A single 12 oz. And while a sports drink can help you replenish electrolytes after a particularly sweaty workout, your body may not need the whole bottle. Try swapping sugary drinks for unsweetened sparkling water or the diet version of your favorite soda.
This can quickly add unnecessary calories to the diet. Mixed drinks are usually made with syrups, fruit drinks, or drink mixes, all of which contain excess sugar. Wine also has high sugar content. Limiting empty calories can be as simple as a change in diet. Moving away from a heavily processed diet has helped many people lose weight or maintain a healthy weight. Helping children make this switch may lead them to healthier choices in the future. Eliminating or limiting empty calories starts with eating more nutrient-dense foods.
These are foods that provide a lot of nutrients or minerals compared to their caloric content. In general, fruits, vegetables, whole grains, beans, legumes, and lean proteins are more nutrient-dense than other food choices. There are some simple steps that may be helpful for both adults and children who want to avoid empty calories and aim for a healthier lifestyle.
Cut out processed foods For some people, reducing the intake of empty calories may be as simple as cutting out processed foods. Packaged foods and fast food are typically processed and have high-calorie content when compared to their nutritional value. A simple way to achieve healthy lifestyle goals is to cut back on these processed foods and replace them with home-cooked options.
Planning out a number of meals to cook at home each week can turn this into a long-term habit. Look for nutrients It may also help to actively seek out foods that are rich in specific nutrients while shopping.
This may help a person change their approach to food in general. Some of the most basic nutrients to look out for while food shopping includes:. Recent Blog Articles. Health news headlines can be deceiving. Why is topical vitamin C important for skin health? Preventing preeclampsia may be as simple as taking an aspirin. Caring for an aging parent? Tips for enjoying holiday meals. A conversation about reducing the harms of social media.
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