Understanding and Identifying Empty Calories

Sugary Cereal

Breakfast cereal and flavored oatmeal may seem like healthy foods. Too often, these products are filled with added sugars. Cereals that are marketed for kids tend to be incredibly high in sugar. But even some of the adult brands are worth a second look.

Check the ingredients list for added sugar so that you'll know what you're getting before you buy. Try to choose high in fiber and low in sugar brands to help you feel full and satisfied throughout the morning.

Soda or Diet Soda

Sweetened sodas are very high in calories and provide no nutritional benefits. Although diet sodas have fewer calories, they still provide no nutritional benefits.

Work on drinking more water instead. If you need flavor, add fruit or herbs to make it taste better. Drinking soda is a tough habit to break, but even just reducing your intake can provide significant health benefits.

Chips

Fried potato chips and corn chips are common sources of empty calories. Many of these foods are fried in unhealthy oils. Even lower-calorie baked chips provide minimal nutritional benefits. Consider crispy vegetables, popcorn, roasted chickpeas, or whole-grain crackers as healthier ways to quell your salty and crunchy cravings.

Pretzels

Pretzels may be lower in calories than fried snacks, but don't let that fool you into thinking of them as a healthy snack food. They offer very little nutrition and are often high in sodium. Because they don't fill you up, they're easy to overeat, regardless of whether or not you are truly hungry.

Muffins

Fluffy muffins and baked breakfast goods are full of sugar, refined (white) flour, and trans fats. If you would like to have them occasionally as a treat, choose a small size or consider sharing with a friend. Aim to get some protein in the morning with a hard-boiled egg or a healthy smoothie on the go.

Coffee Drinks

Fancy coffee and espresso drinks may offer a quick burst of energy, but they are also a common source of empty calories. In addition to the saturated fat in whole milk or cream, many of these drinks contain sugar-sweetened syrups and artificial flavors or candy toppings.

Instead, make your own healthier coffee drinks at home. Save money and improve your health by drinking hot lemon water. A cup of tea or coffee from home can provide a quick pick-me-up without the extra sugar.

Baked Desserts

Cookies, cakes, pies, and other after-dinner delights are generally full of empty calories. Grain-based desserts are among the most common empty-calorie foods that the USDA has identified. While most of us realize that desserts have added sugar, sometimes these products are labeled to make you believe they are healthier than they are.

For example, organic non-GMO, gluten-free cookies are still cookies. Remember that these foods should be seen as a special treat rather than a daily habit.

Candy

A bowl of hard candies or chocolate minis on your desk may seem harmless. But, candy is one of the most commonly consumed empty-calorie foods. Mini candy treats are easy to overeat and don't provide any health benefits.

Instead of leaving these items in plain sight, put them away to be eaten more intentionally.

Sweetened Tea Drinks

Bottled tea drinks and sports drinks are often no better for you than high-calorie soft drinks. Even if the label looks healthy and natural, many of these beverages contain added sugars and other sweeteners and preservatives.

Check the ingredients list and nutrition facts label before you buy them. Brewing your own herbal teas at home can help you have more control over the amount of added sugar they contain.

Juice Drinks

Fruit-flavored drinks (like fruit punch) are typically high in sugar and have low nutritional value. Look for 100% juice on the food label for the real deal. Diluting juice with water or limiting your intake to a smaller glass will help you cut back on this concentrated source of sugar. Choose whole fruit over juice to get the full benefits of natural fiber.

French Fries

French fries add up quickly, with a single serving of fries providing nearly 400 calories and very little nutrition.

For this reason, the USDA recommends that you make your own oven-baked fries instead. Potatoes are a vegetable, and keeping the skin on retains vital nutritional benefits. You can cut back on the extra oil used for frying by baking them in the oven.

Applesauce

If your applesauce is homemade with real apples, it can definitely be a nutritious choice. But many commercially prepared cups and jars of applesauce have lots of added sugar, taking away from the otherwise healthy attributes of this natural food.

Choose fresh fruit whenever possible, which ensures that you get enough fiber to slow down your body's absorption of the naturally-occurring sugars. If you love applesauce, make your own without added sugar. Cinnamon is a great addition that provides flavor without sugar.

High Fat Milk and Dairy Products

Nutritionists often include whole milk and whole milk dairy products like cheese, butter, and ice cream on their lists of empty-calorie foods. These foods do provide some nutritional benefits, but they also contain a lot of saturated fat. Some, like ice cream, contain added sugar as well.

Pizza

Pizza is almost always listed among the top empty-calorie foods because of refined flour and unhealthy toppings. Many pizza brands even add sugar to the tomato sauce or extra sodium and preservatives to the pizza dough.

If you're a die-hard pizza fan, try to find whole-wheat pizza dough at your local grocer. Top it with lots of veggies to make your own whole-grain veggie pizza at home.

Margarine

Margarine may sound healthier than butter, but in many cases, it's not. Several margarine brands contain trans fat. Using a small amount of butter is often a better choice than choosing a processed imitation product.

If you prefer margarine, choose a brand that contains no hydrogenated oils on the ingredients list (trans fat). Avocado is a nutritious alternative that's a good source of ​monounsaturated fat.

Jelly

Commercial jelly brands often contain added sweeteners, like high fructose corn syrup, despite its association with fruit. Look for reduced sugar versions or choose a whole fruit spread. For optimal nutrition, it's always a good bet to eat the whole fruit.

Sausage and Processed Meats

Many dietitians consider sausage (and other highly processed meats) as an empty-calorie food to avoid. Even chicken or turkey sausage can contain high amounts of saturated fat when made with the skin and other high-fat parts of the animal. These products are also always notoriously high in sodium.

Make your own healthy sausage at home, or check nutrition labels carefully when buying sausage products at the store. Feel free to have sausage in moderation, but choose less-processed meats more often.

Breakfast or Snack Bars

Breakfast bars or snack bars are often not as healthy as they're made out to be. Many provide no more nutritional value than a standard candy bar. They often contain added sugar, refined grains, and unhealthy fats.

Choose a healthier snack bar with fiber and protein to fill you up, and look for brands with less sugar. Shorter and more simple ingredients lists usually indicate that they are less processed.

Frozen Yogurt

Many people believe that frozen yogurt, or "fro-yo," is a healthier alternative to full-fat ice cream. However, this empty-calorie food typically contains quite a bit of added sugar and very little nutritional value. Both ice cream and frozen yogurt are empty-calorie foods that are meant to be enjoyed sparingly.

If you choose to indulge, be mindful of your portion size. A single serving is just 1/2 cup. Sometimes the first few bites can satisfy a sweet craving just as well as a larger size.