How Many Empty Calories Should I Have a Day?

Disclaimer: This content is provided for informational purposes only and does not intend to substitute financial, educational, health, nutritional, medical, legal, etc advice provided by a professional.

Understanding and Identifying Empty Calories

Many beverages and foods we like contain empty calories. But what does that mean? Empty calories are calories that come from foods and drinks that provide little to no nutritional value. These calories often come from added sugars and solid fats, which can lead to weight gain and other health issues when consumed in excess.

What Are Empty Calories?

Empty calories are calories that provide energy but lack essential nutrients such as vitamins, minerals, and fiber. They contribute to weight gain and can increase the risk of chronic diseases like obesity, type 2 diabetes, and heart disease. Common sources of empty calories include sugary beverages, processed snacks, and desserts.

How to Identify Empty Calories

Identifying empty calories can be challenging, as they are often hidden in everyday foods and drinks. However, there are some key indicators to look out for:

  • High Sugar Content: Foods and drinks with high amounts of added sugars are likely to be empty calories. Check the ingredient list for terms like corn syrup, sucrose, and high-fructose corn syrup.
  • High Fat Content: Foods high in solid fats, such as fried foods and pastries, are also likely to be empty calories. Look for terms like hydrogenated oil and partially hydrogenated oil on ingredient labels.
  • Lack of Nutrients: Foods that lack essential nutrients like vitamins, minerals, and fiber are often empty calories. These include sugary cereals, soda, chips, and baked desserts.

How to Make Healthier Choices

Reducing your intake of empty calories and making healthier choices can have a positive impact on your overall health. Here are some tips to help you make healthier choices:

  • Choose Whole Foods: Opt for whole, unprocessed foods that are rich in nutrients. These include fruits, vegetables, lean proteins, whole grains, and low-fat dairy products.
  • Read Labels: Pay attention to the nutrition labels on packaged foods and beverages. Look for products that are low in added sugars and saturated fats.
  • Limit Sugary Drinks: Sugary beverages like soda, juice drinks, and sweetened tea can contribute a significant amount of empty calories. Opt for water, unsweetened tea, or flavored water instead.
  • Control Portion Sizes: Be mindful of portion sizes, especially when it comes to snacks and desserts. Opt for smaller portions or share with others to avoid consuming excessive empty calories.

Common Empty Calorie Foods

Here are some common foods and beverages that are high in empty calories:

  • Sugary Cereal
  • Soda or Diet Soda
  • Chips
  • Pretzels
  • Muffins
  • Coffee Drinks
  • Baked Desserts
  • Candy
  • Sweetened Tea Drinks
  • Juice Drinks
  • French Fries
  • Applesauce
  • High Fat Milk and Dairy Products
  • Pizza
  • Margarine
  • Jelly
  • Sausage and Processed Meats
  • Breakfast or Snack Bars
  • Frozen Yogurt

It's important to note that consuming some empty calories in moderation is not necessarily harmful. The key is to be mindful of your overall calorie intake and prioritize nutrient-rich foods to meet your nutritional needs.

Empty Calories and Children

Children are especially vulnerable to the negative effects of empty calories. Regular consumption of sugary snacks and beverages can contribute to weight gain, tooth decay, and poor nutrient intake. It's crucial to promote healthy eating habits in children and limit their intake of empty calories.

Empty Calorie Guidelines

There are no specific guidelines for how many empty calories one should consume per day. However, it's recommended to limit the intake of empty calories and focus on nutrient-dense foods to support overall health and wellbeing.

A Word From Verywell

Understanding and identifying empty calories is essential for making informed food choices. By reducing your intake of empty calories and opting for nutrient-rich foods, you can support your overall health and maintain a balanced diet.

Exploring MyPlate Budgeting Total Calories

MyPlate is a guide that helps individuals make healthy food choices based on the five food groups. It emphasizes the importance of balancing calorie intake and physical activity. By budgeting your total calories, you can ensure that you're meeting your nutritional needs while avoiding excessive empty calories.

Choose Wisely:

When it comes to empty calories, it's crucial to choose wisely. Opt for nutrient-dense foods that provide essential nutrients and limit your intake of foods and beverages high in added sugars and solid fats. By making informed choices, you can maintain a healthy diet and reduce the risk of chronic diseases associated with empty calorie consumption.

Empty Calories: Definition, Food List, and Examples

Empty calories refer to calories that provide energy but offer little to no nutritional value. These calories typically come from added sugars and solid fats found in processed foods and sugary beverages. By understanding what empty calories are and how to avoid them, you can make healthier food choices and support your overall well-being.

Avoid

Avoiding empty calories is crucial for maintaining a healthy diet. Some ways to avoid empty calories include:

  • Choosing whole, unprocessed foods
  • Reading nutrition labels
  • Limiting sugary drinks
  • Controlling portion sizes
  • Opting for nutrient-dense alternatives

Healthy Foods

Incorporating healthy foods into your diet is essential for avoiding empty calories. Some examples of nutrient-dense foods include:

  • Fruits and vegetables
  • Lean proteins
  • Whole grains
  • Low-fat dairy products
  • Healthy fats like avocados and nuts

How We Reviewed This Article:

The information presented in this article is based on a review of reputable sources and scientific research on empty calories. The sources include government health organizations, reputable health websites, and scientific studies.

Read This Next

If you're interested in learning more about healthy eating and avoiding empty calories, check out our related articles:

  • How to Make Healthier Food Choices
  • The Importance of a Balanced Diet
  • Tips for Reducing Sugar Intake

Disclaimer: This content is provided for informational purposes only and does not intend to substitute financial, educational, health, nutritional, medical, legal, etc advice provided by a professional.