Empty calorie foods are types of foods that are high in calories but low in nutritional content. Eating too much of these foods can lead to obesity and even malnutrition as you are consuming calories but none of the important nutrients that your body needs to be healthy and efficient. Empty calorie foods can include the following: sweets, cakes, biscuits, ice cream, jellies, jams, syrups, pastries, fizzy drinks and also alcoholic beverages. Having these foods occasionally in moderation is ok but excessive consumption causes the body to store the excess calories as fat leading to weight gain and increases the risk of type 2 diabetes and heart disease.
Lots of people eat healthily but their downfall is in the drinks they consume. These add calories to the diet and don’t satisfy hunger or provide nutritional value to the diet. Cutting fizzy drinks out of the diet and drinking water instead is a useful trade that can be an effective change. Also, be wary of fruit juices as these are often higher in sugar than you would expect, so make sure they are “no added sugar” types. Alcohol cannot be stored in the body and provides 7 calories per gram for our bodies when we consume it. It can encourage fat storage as it suppresses the oxidation of fats and carbohydrates. When consuming alcohol, drink in moderation and choose lower calorie options if possible.
In conclusion, ensure your diet is packed with nutrient dense foods like fruits & vegetables, whole grain foods, low fat dairy products, lean cuts of meat, fish, nuts, beans and seeds. Also, avoid processed food, high fat and sugary foods as much as possible. Make sure you are getting all the essential vitamins and minerals in your diet and your calories are coming from useful sources. It is ok to treat yourself to the empty calorie foods on occasion, but make sure you don’t overeat these types of food and that they don’t make up the majority of your diet.
Please feel free to contact the G4 Didsbury Clinic (Manchester) to speak to a member of our diet & nutrition team for any questions that you may have or if you wish to arrange a consultation to discuss your diet, nutrition and lifestyle.