Written by: Allison Ditmer

Medically Reviewed by: Dr. Bob Arnot

 

Empty Calories Explained (And How to Avoid Them in Your Diet)

 

"Empty calories" is probably a phrase you've heard or used if you work in the health industry or are trying to monitor weight gain or maintain a healthy diet.

 

Don't get me wrong, processed foods with empty calories tend to taste really good with their sweet and salty taste appeal.

 

But...

 

Consuming too many of them prevents healthy foods from taking the spotlight in your diet. (Which is what you need!)

 

To successfully manage your intake of empty calories, it's important to understand what they are, how to choose healthier alternatives, and how to embrace sustainable lifestyle changes.

 

Interested to learn more? Keep reading.

 

Understanding Empty Calories

 

Empty tends to be defined as "containing nothing." So, empty calories are calories you consume with little to no nutritional value.

 

Empty calories are associated with foods that can have higher calorie counts but very little nutritional value. Think of all those special treats—donuts, salty french fries, and your favorite fast food.

 

Empty calories usually contain:

 

*Simple carbohydrates

*Added sugars

*Saturated fats

*Calories without positive nutritional benefits

 

Eating empty calories can lead to weight gain and nutritional deficiencies, harming overall health. And nobody wants that.

 

How to Identify Empty-Calorie Foods

 

Empty calories are also found in packaged foods, sweetened beverages, and processed snacks.

 

Major sources of empty calories that contain added sugar come from…

 

Certain beverages

*Soda

*Sweetened beverages, including fruit juice drinks

*Sports drinks, when consumed alone (i.e. without accompanying exercise)

*Energy drinks

 

Sweeter Foods

 

*Candy

*Baked goods

*Dairy desserts

 

Salty Foods

 

*Potato chips

*Processed meats (such as hot dogs and sausages)

 

Foods with solid fats and refined grains are mostly empty calories as well.

 

The Risks of Consuming Empty Calories

 

There are several risks if you consume larger amounts of empty calories regularly.

 

Nutritional deficiency

 

This is when you lack the necessary micronutrients to support a healthy diet and put yourself in a position of increased risk of chronic diseases.

 

Weight gain

 

Consuming too many empty calories can result in weight gain, which can lead to obesity. And with obesity, several serious health problems can occur, such as heart disease, type 2 diabetes, digestive problems, osteoarthritis, and even certain cancers.

 

Empty-calorie foods can be addictive and lead to overeating, making it difficult to maintain a healthy weight.

 

Low energy & fatigue

 

A diet lacking essential nutrients can also lead to fatigue, low energy, and poor overall health.

 

 

Healthy Alternatives to Empty-Calorie Foods

 

 

The great news is that you can make changes or choose healthier alternatives to avoid over-consuming empty calories.

 

Focus on whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. You want to gravitate to colorful fruits and vegetables. This means representing multiple colors on your plate (E.g., green with broccoli or asparagus, orange with carrots and sweet potatoes, or white with mushrooms or onions).

 

Opt to drink more water or unsweetened tea instead of soda and sweetened beverages. Drinking water throughout the day will help you stay hydrated and aid in improved digestive health.

 

You can also incorporate a Goode Health Superfood Shake for those times you want to kick off the day with a healthy breakfast or when you need something healthy and energy-rich on the go.

 

When given the option, default for your entrees and vegetables to be baked or grilled vs. fried.

 

Make cooking at home something fun vs. feeling like a chore. 

 

Set yourself up at the beginning of the week by planning healthy meals, making a grocery list, and having the fridge stocked with what you need. This will eliminate relying on takeout or fast food when you're in a hurry.

 

 

Making Sustainable Lifestyle Changes

 

 

Start by making small changes to your diet and gradually work up to bigger changes.

Find healthy alternatives to your favorite empty-calorie foods. Select lean protein sources like poultry, fish, and legumes instead of processed meats. Incorporate whole grains, lean proteins, and healthy fats into your meals.

 

Plan your meals and snacks to avoid relying on convenience foods and limit your intake of added sugars and refined grains. You can also have your Goode Health Nutrition Shake blend on hand with 25 servings per bag for you to mix in a pinch.

 

Remember to get support from friends and family members who share your health goals.

 

Be open about what's working for you, and invite them to share any tips for sticking with this new lifestyle change.

 

And don't forget to celebrate your successes! No win is too small to recognize, such as skipping out on the french fries to eat an apple instead.

 

Never be too hard on yourself when you slip up. We're all human and can't get it right all the time. What's important is that you don't stop trying.

 

 

You Can Maintain a Healthy Diet, Limiting Empty Calories

 

 

In addition to focusing on nutrient-dense foods that help you feel full and satisfied after meals, physical activity is also mandatory to incorporate into your daily routine. Get out of the house or office and take a quick walk or jog.

 

Regularly eating meals and healthy snacks will also ensure you maintain stable energy levels that don't leave you hungry and tired. Ensuring you get enough protein will also help support muscle growth and maintenance in the long term.

 

Just look at Garrett's experience using Goode Health and how it helped him lower his cholesterol and boost his energy by substituting a shake for his coffee.

 

Now that you know what empty calories are and how to avoid them, you can make better-informed choices about your health in the future.

 

It's a marathon and not a sprint.

 

Every calorie counts, but remember, not all are created equal. Avoid the foods that contain empty calories as much as you can, and look for the other foods or Goode health shakes that give your body the health benefits it deserves.

 

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