The term “empty calories” is thrown around by dieticians and doctors helping you manage your weight. But what does it really mean?
The short version is that empty calories refers to foods and drinks that have no significant nutrients but plenty of calories. These calories typically come from added sugars, solid fats or alcohol content and some processed oils.
A 2012 study found that while the average intake of empty calories for women is around 624 per day, adult males consume even more: around 923 empty calories daily.
Examples of empty-calorie foods and drinks
When you eat a lot of these foods, you’re likely filling up enough to gain extra weight and not have room for more nutritious foods that contain protein, fiber, essential fatty acids, and vitamins and minerals:
- sodas, fruit drinks and energy drinks
- candy
- carb-rich desserts, such as cakes, donuts, cookies and muffins
- bacon, sausages and hot dogs
- butter and shortening
- fast food
- alcohol
- soybean and canola oil (processed)
- high-sugar condiments, such as barbecue sauce and ketchup
Avoiding empty calories
According to the U.S. Department of Agriculture, snacks provide about one-third of an adult male’s empty calories for the day. With this in mind, you could try reducing your snack intake or opting for healthier snacks throughout the day.
Some of the best healthy snacks include:
- vegetables and hummus
- fruits and yogurt
- unsweetened applesauce
- plain oatmeal with honey, nuts and fruit
- plain popcorn
It’s important to realize that while fruits contain vitamins and minerals, fruit juice isn’t nearly as healthy. In most instances, you’ll get way more sugar in juice and feel less full than if you ate fresh fruit, which also provides fiber to help you feel full.
Not sure where to start? Talk to a nutritionist or registered dietician to create a realistic food plan that can keep you full, satisfied and healthy.
