What are empty calories and how to avoid them

As you probably already know, your diet plays an essential role in your health, as there are foods that could impact certain conditions, while healthy eating habits could extend your life expectancy. In the case of our daily diet, it is important to adopt a balanced eating pattern because including fiber, vitamins, minerals, and other nutrients is the best way to take care of your health. However, this is not always easy to achieve, as many times we consume foods that do not provide nutrients, which are referred to as empty calories. Therefore, here we tell you everything you need to know about this type of food and how to avoid them. You may also like to read: The 5 Healthiest Diets What are empty calories?Due to a large percentage of the population leading a busy life and not having time to cook healthy meals for school or work, it is common to consume foods that do not provide nutrients but have a high content of sugars, fats, and calories. This is why they are said to contain empty calories. For example, if you left home late and did not have a nutritious breakfast, it is very likely that you will decide to buy some cookies and a drink loaded with sugars, but while these foods may help you overcome hunger, they do not contain the same amount of protein, fiber, and nutrients as a breakfast that includes oatmeal, eggs, fresh fruit, and vegetables. As you can see, it is advisable to prepare healthy recipes at home the night before or use the weekend to cook, as this will ensure you include protein, fruits, vegetables, whole grains, nuts, and seeds in your diet, avoiding the intake of empty calories, which will also cause you to gain weight. You may also like to read: The eating habit that could give you up to 13 more years of lifeWhat foods contain empty calories?Now that you know it is important to reduce the consumption of empty calories, here we explain which foods you should restrict to take care of your health. According to experts from the University of Michigan, these are the foods with the most empty calories:CakesCookiesDonutsSodasEnergy drinksFruit drinks with added sugarsPizzaIce creamHigh-sugar cereal barsCandiesSausagesBaconMargarineKetchupMayonnaiseBBQ sauceAlcoholic beveragesHigh-sugar syrupsHow to avoid consuming empty calories?If you don’t know how to avoid consuming this type of calories, here’s what you can do to improve your diet very easily.Reduce the consumption of junk food and fried foods.Opt for grilled or steamed foods, as it is essential to decrease fat consumption.Prepare meals rich in vegetables, such as salads and stews.Increase protein and fiber intake.Avoid using margarine or mayonnaise when making sandwiches or tortas.Include whole grains and fresh fruit in your breakfast.Opt for low-fat dairy products.Remember that it is not about restricting but adopting healthier habits and consuming junk food less frequently.Avoid eating disproportionate portions.You may also like to read: The perfect plate according to Harvard University Foods to avoid empty caloriesIn addition to adopting very specific new eating habits, you can start by increasing your intake of these ingredients:Whole grainsFruitsVegetablesLow-fat yogurtChickenFishEggsLow-fat milkNutsBeansLegumesLow-fat cheese