Empty Calories Explained: Identifying Foods, Meaning, and Added Information
In today's fast-paced world, it's easy to fall into the trap of consuming foods and drinks high in empty calories. These calorie-laden items, primarily sugary, fatty, or alcoholic, offer little to no nutritional value, such as vitamins, minerals, or fiber.
A 2010 study revealed that around half of the total calories that children aged 2-18 in the United States consumed were empty calories. This concerning statistic highlights the importance of making healthier food choices, not just for children but for everyone.
So, what can we do to reduce our empty calorie intake? One simple strategy is to combine proteins with carbohydrates when snacking. This combination can help a person feel fuller for longer, reducing the temptation to reach for unhealthy snacks.
Another approach is to substitute more healthful foods in place of empty calories. For instance, unsweetened applesauce instead of sweetened applesauce, extra lean ground beef instead of regular ground beef, plain oatmeal instead of sugar-sweetened cereals, extra virgin olive oil instead of processed oils, baked chicken breast without skin instead of fried chicken, water, black coffee, and herbal teas instead of soda, fruit juice, and sports drinks, fresh fruits instead of candy, cakes, and cookies.
In 2012, snacks provided almost one-third of a person's daily empty calorie intake. According to the United States Department of Agriculture, male adults consumed an average of 923 empty calories per day, and female adults consumed an average of 624 empty calories per day. Half of those empty calories came from six different product types: soda, fruit juice, dairy desserts, grain desserts, pizza, and whole milk.
Examples of foods and drinks with empty calories include carbohydrate-based desserts, sugary drinks, candy bars, some meats, full-fat products, processed oils, condiments, fast food, and alcohol. Children are particularly at risk of consuming a lot of empty calories at home, school, and out and about. Sweet foods such as cakes and sodas are made up entirely of empty calories from sugar and solid fats.
Consuming a lot of foods and drinks with empty calories can lead to weight gain and nutritional deficiencies, resulting in a lack of vitamins, minerals, proteins, essential fatty acids, fiber, and other nutrients. To combat this, focusing on fresh fruits, vegetables, and whole foods while eliminating packaged foods can help a person reduce their consumption of empty calories.
The recent implementation of updated nutrition standards for school meals has significantly improved the quality of meals and their consistency with the Dietary Guidelines For Americans. This move towards healthier eating is a step in the right direction, encouraging children to make better food choices and setting them on a path towards a healthier lifestyle.
In conclusion, reducing empty calorie intake and improving nutritional value is essential for maintaining a balanced diet and overall health. By making simple swaps, reading nutrition labels, and focusing on whole foods, we can make a significant difference in our health and wellbeing.
- Aq study in 2010 revealed that half of the total calories consumed by children aged 2-18 in the United States were empty calories, highlighting the need for healthier food choices.
- To reduce empty calorie intake, one strategy is to combine proteins with carbohydrates when snacking, as this can help a person feel fuller for longer.
- Examples of foods and drinks with empty calories include sweet foods such as cakes and sodas, which are made up entirely of empty calories from sugar and solid fats.
- Consuming a lot of foods and drinks with empty calories can lead to weight gain, nutritional deficiencies, and a lack of essential nutrients like vitamins, minerals, proteins, and fiber.
- In an effort to combat this, focusing on fresh fruits, vegetables, and whole foods while eliminating packaged foods can help a person reduce their consumption of empty calories and improve their overall health and well-being.
