Making mindful choices about the foods we consume is a crucial step toward promoting a healthier lifestyle. Often, we encounter food and beverage options that are laden with added sugars and solid fats, which contribute to what are commonly known as ’empty calories.’ These empty calories provide little to no nutritional value, making them a less-than-ideal choice for those looking to maintain or improve their overall well-being.
In this guide, we explore various categories of such calorie-laden culprits, from sugary treats to sweetened beverages, and provide healthier alternatives that not only satisfy your taste buds but also nourish your body.
Let’s embark on a journey to discover wholesome alternatives to these empty calorie sources and make informed choices for a healthier you.
1. Sugary Treats
This group includes indulgent treats like packaged cakes, cookies, donuts, and pastries. These items are often high in added sugars and solid fats.
Additional Foods in this Category
- Brownies
- Cupcakes
- Chocolate bars
- Pudding cups
- Sweet rolls
Foods to eat instead of Sugary Treats
- Fresh fruit salad with a drizzle of honey
- Homemade oatmeal cookies sweetened with dates or applesauce
- Greek yogurt topped with fresh berries and a sprinkle of cinnamon
- Dark chocolate with a high cocoa content (in moderation)
2. Sweetened Beverages
Beverages like soda, sports and energy drinks, and fruit drinks are known for their high sugar content. These drinks provide empty calories with little nutritional value.
Additional Beverages in this Category
- Iced tea with added sugar
- Lemonade
- Flavored coffee drinks
- Sugary fruit smoothies
- Sweetened iced coffee
Foods to eat instead of Sweetened Beverages
- Infused water with lemon, cucumber, or mint
- Unsweetened iced tea or herbal tea
- Sparkling water with a splash of citrus juice
- Homemade fruit smoothies with no added sugars
3. Fatty Dairy Products
Full-fat dairy items such as cheese and ice cream are sources of solid fats. These products can be high in saturated fats.
Additional Dairy Products in this Category
- Whole milk
- Butter
- Cream cheese
- Whipped cream
- Full-fat yogurt
Foods to Eat Instead of Fatty Dairy Products
- Low-fat or fat-free yogurt
- Skim or 1% milk
- Cottage cheese with fresh pineapple or peaches
- Reduced-fat cheese slices or string cheese
4. Fatty Meats
Meats like sausage, hot dogs, bacon, and ribs contain solid fats, making them less healthy protein choices.
Additional Meats in this Category
- Pepperoni
- Salami
- Bologna
- Fried chicken (with skin)
- Breaded and deep-fried fish
Foods to eat instead of Fatty Meats
- Skinless grilled chicken breast
- Lean turkey or chicken sausages
- Baked or grilled fish like salmon, trout, or tilapia
- Lean ground turkey or chicken for burgers
5. Fast Food Favorites
Fast food items like pizza, burgers, french fries, and milkshakes are often calorie-dense and combine added sugars and solid fats.
Additional Fast Food Items in this Category
- Chicken nuggets
- Onion rings
- Fried mozzarella sticks
- Chili cheese fries
- Bacon cheeseburgers
Foods to eat instead of Fast Food Favorites
- Homemade grilled chicken or veggie burgers
- Baked sweet potato fries
- Homemade vegetable and quinoa stir-fry
- Whole-grain pizza with plenty of veggies and lean toppings
6. Candy Indulgences
This category encompasses hard candy and candy bars, which can contain both added sugars and solid fats, offering little nutritional value.
Additional Candies in this Category
- Gummy bears
- Taffy
- Licorice
- Caramel candies
- Peanut butter cups
Foods to eat instead of Candy Indulgences
- Fresh fruit slices or fruit skewers
- Dried fruit like apricots, figs, or raisins
- Dark chocolate-covered almonds or walnuts (in moderation)
- Frozen yogurt with fresh fruit toppings
Conclusion
Your journey towards better health and nutrition begins with mindful choices. By identifying and replacing empty calorie sources with wholesome alternatives, you can not only satisfy your cravings but also support your well-being.
Remember, it’s not about depriving yourself of treats but rather finding balance in your dietary choices. Embrace these alternatives, and you’ll embark on a path toward a healthier and happier you.
This breakdown helps you identify foods and beverages within each category that are best to consume in moderation or avoid to maintain a balanced and healthy diet.
