What are the empty calories? How can you avoid it? What do you need to know about it? You can find the most important information and details in the following article.
Let us know what comes on empty calories and the most important information related to them:
What Are the Empty Calories?
Empty calories is a term that is often used to describe the calories in foods and drinks that are poor in nutritional value, but are, in turn, able to provide the body with a lot of energy due to its richness in calories.
This is especially true for foods and drinks that may be consumed solely for pleasure, such as sweets and soft drinks.
This type of calories is usually found in particular from the following food sources: added sugars, saturated fats, trans fats, and alcohol.
Examples of Empty Calories.
Here is a list of the most prominent foods and drinks that are a source of empty calories:
- Sweets and candies rich in carbohydrates and sugars, such as: biscuits, cookies, granola bars, chocolates and hard candies.
- Treated oils, such as: soybean oil and canola oil.
- Fast food like hamburger and pizza.
- Some types of sauces, such as: ketchup and barbecue sauce.
- Some types of meat, such as: pork, sausage, and sausage.
- Sugar-rich drinks, such as: fruit juice, soft drinks, and energy drinks.
What Is the Permissible Amount of Empty Calories?
To avoid any damage or health complications that may be caused by empty calories, it is preferable that the amount of them in the food you eat daily does not exceed the following ratios and numbers:
- Daily calories for children aged 2-8.
- 120-250 calories per day for children aged 9-13.
- 120-250 calories per day for teenage girls, ages 14-18, and adult women.
- 160-330 calories per day for teenage boys, ages 14-18, and adult men.
But it must be noted that the aforementioned percentages are based on the assumption that the person has eaten enough calories and various nutrients from other healthy sources, and that empty calories are just additional calories, nothing more.
The Damage of Empty Calories
Empty calories can have many damages and health complications, as they may increase your chances of developing these health problems:
- Obesity and excess weight gain.
- Malnutrition, as the person here gets calories that do not have any nutritional benefit, which may make him vulnerable to deficiency of some important nutrients, such as: vitamins, proteins, minerals, dietary fiber, and essential fatty acids.
How Can You Avoid Empty Calories?
To avoid or reduce empty calories, be sure to follow the following tips and tricks:
1. Focus on healthy alternatives
Make smart and healthy food decisions by making simple adjustments to your diet, as follows:
- Avoid eating fried food, and replace it with grilled food.
- Avoid full-fat products, and replace them with low-fat or fat-free products if this option is available, such as: low-fat milk, low-fat cheese, and low-fat labneh.
- Eat cucumber and carrot slices instead of fried potato chips.
- Avoid sweetened breakfast cereals, and replace them with unsweetened breakfast chips.
- Avoid candies, and replace them with fresh fruits كيفية حساب السعرات الحرارية.
- Avoid treated oils, and replace them with healthy oils such as olive oil.
- Avoid meats that are high in fat, and replace them with lean meats such as turkey and skinless chicken.
- Avoid breads made with incomplete grains, and replace them with bread made from whole grains.
2. Pay attention to the liquids that quench your thirst
When choosing and drinking liquids, stick to the following important rules that may help you avoid empty calories:
- Avoid drinking harmful liquids that are rich in empty calories, such as: soft drinks, processed juices, and flavored water.
- Drink enough water every day.
3. Eat foods that curb appetite
Eat an adequate amount of vegetables every day, especially before dinner, as vegetables are low in calories and rich in fiber, so eating them may help you reduce hunger, curb appetite, and reduce the likelihood of eating large amounts of foods that contain empty calories.
And make sure to get an adequate amount of the following minerals and vitamins in your daily diet:
- Dietary fiber: These are some of their natural sources: legumes, fruits, and whole grains.
- Calcium: These are some of its natural sources: milk and dairy products, green leafy vegetables, and legumes.
- Magnesium: These are some of its natural sources: nuts, seafood, and whole grains.
- Vitamin D: These are some of its natural sources: egg yolks, liver, and some types of fish and حلويات دايت.
4. Other tips
To avoid empty calories as much as possible and to get beneficial calories stick to these important additional tips:
- Avoid using ready-made sauces and dressings while preparing food and sandwiches, such as mayonnaise.
- Make sure to eat breakfast daily.
- Beware of meals that some may think are healthy when they are actually empty calories, such as frozen yogurt and protein bars.