Avoid products that are low in minerals and vitamins, and high in fat and sugar

There are empty calories in certain foods that contain few or no nutrients but are packed with calories that may harm your health.

Eating and drinking too many of these foods and beverages means ingesting large amounts of calories without getting the fibre, minerals, and vitamins you need. This causes you to put on weight and increases the risk of developing cardiovascular disease and type 2 diabetes.

Where do these empty calories hide?

1. Sugary drinks: too many sugary drinks increases the risk of obesity, particularly among children. Be careful with “energy drinks for athletes”, which contain significant amounts of sugar but very few minerals

2. Sweets and snacks: these sweet and savoury products are eaten at any time, but they are high in calories without containing essential nutrients. Most of them consist mainly of simple sugars, which are high in empty calories.

3. Processed juices: liquid calories and sugar don’t satisfy hunger pangs and can lead to excessive consumption. It is always better to eat whole, fresh fruits, or natural juices without added sugar.

4. Alcoholic drinks: people who drink alcohol on a regular basis add an average 100 calories to their diet every day. Too much alcohol interferes with the body’s ability to absorb proteins, iron, calcium, and vitamins in food and can cause malnutrition.

5. Pre-cooked sauces: most bought sauces contain a lot of sugar and fat. It is best to choose natural dressings, such as olive oil, vinegar, and spices, or make your own sauces.

6. Industrial pastries: these contain large amounts of fat and sugar, but they are not nourishing and they are very high in calories.

To reduce the empty calories in your diet, replace sugary and alcoholic drinks with infusions and eat more fruits and vegetables, which are high in fibre and vitamins and ensure longevity and emotional wellbeing.

This post is also available in: Portuguese (Portugal)