I’m sure a lot of you have heard of the concept of “empty calories.” These are foods or ingredients that have a high caloric value, but lack any substantial nutritional value otherwise, such as additional vitamins, minerals, fiber, or antioxidants. Since moderating your caloric intake is necessary to control your body fat (as I mentioned in my fitness fundamentals article), consuming a lot of empty calories makes it difficult to limit your overall calorie consumption while still getting all the additional nutrition your body needs.

Read more about empty calories and better alternatives after the jump.



The sources of empty calories are probably not any surprise to you:

• Foods high in sugar (sweets, typical desserts, soft drinks)
• Refined or “white” grains (white flour, white rice)
• Foods high in saturated fat (butter, shortening, fatty cuts of meat)

These are items you should eat sparingly or, if possible (and I don’t really think it is completely) avoid altogether. Not only do these foods have little nutritional value beyond the calories they bear, they also actually work against your body’s natural health. Sugar and refined carbs, for example, raise your insulin levels and promote fat storage, while saturated fat raises your body’s cholesterol and increases your risk of heart disease.

The healthy alternative, then, is to consume nutrient-rich foods that give you “more bang for your buck” in the calorie department. I call these “smart calories,” since you are “spending” your calorie consumption intelligently. (“Full calories” seemed less appealing of a name). Here is a brief overview of various sources of smart calories:

• Seafood and lean meats. Fish, shellfish, and lean cuts of meat (such as chicken breast or lean ground beef) are a great source of protein, which helps fuel muscle development and gives your body energy to function. Salmon and (to a lesser extent) tuna are also good sources of omega-3 fatty acids, which have been attributed to a variety of health benefits ranging from an improved circulatory system to a stronger immune system to treating rheumatoid arthritis.
• Whole grains. Whole wheat breads and pastas are rich in fiber and other complex carbohydrates which take longer to digest. The result? You will feel fuller for a longer time, and you will have a sustained level of energy, rather than the “sugar rush” and subsequent crash that comes with eating sweets and drinking soda. Need another reason to go whole grain over white? Whole grain products also have more protein than their refined counterparts.
• Low- or non-fat dairy products. These are foods such as yogurt, eggs, and some cheeses (cottage cheese, ricotta, mozzarella, and provolone tend to be lower in fat). Sorry, ice cream does not belong here! Low-fat and non-fat milk products have calcium for your bones and protein for your muscles and for energy. Watch the added sugar content in your yogurt, and try to moderate your egg yolk consumption (egg whites alone are more ideal, but having some yolk ups the flavor factor, so I tend to not go completely “yolkless”).
• Fruits and vegetables. Fruits and veggies are natural sources of a lot of essential vitamins and minerals. Brightly-colored and/or leafy vegetables, in particular, are some of the most nutrient-dense foods in comparison to the number of calories they carry. Fruits are great as well, but the sugar they have, although natural and more healthy than refined table sugar, means they have a higher calorie count and should not be consumed too heavily.

These types of foods should form the core of your diet, as they will help you to feel full faster and for longer periods of time and will help you also get the other nutrients your body needs. I’d say it’s pretty unrealistic, however, to eliminate empty calorie foods from your diet completely. Let’s be honest. Those foods are popular because they taste so good, and while healthy meals can be delicious and tasty as well, there is just something about diving into the occasional bowl of ice cream or piece of chocolate cake that can’t be truly satisfied in any other way! I guess the moral, though, is to limit those indulgences to a healthy level. (I usually give myself either a “cheat” day or a couple “naughty” meals per week. Nothing too crazy, typically, but enough to allow me to enjoy the occasional empty calorie-fest without stress.)

Got any other ideas for “smart calorie” foods? Feel free to leave a comment or tell me about it!