{"id":6579,"date":"2020-03-30T09:00:53","date_gmt":"2020-03-30T15:00:53","guid":{"rendered":"https:\/\/dsiohn098w.mpqhf.org\/blog\/?p=6579"},"modified":"2020-04-30T11:16:00","modified_gmt":"2020-04-30T17:16:00","slug":"empty-calories-not-calories-created-equal","status":"publish","type":"post","link":"https:\/\/dsiohn098w.mpqhf.org\/blog\/empty-calories-not-calories-created-equal\/","title":{"rendered":"Empty Calories: Not All Calories Are Created Equal"},"content":{"rendered":"

\"Empty<\/p>\n

Empty Calories: Not All Calories Are Created Equal<\/h2>\n

By Mountain-Pacific Quality Health<\/em><\/p>\n

March 30, 2020<\/p>\n

The U.S. Food & Drug Administration (FDA) recommends the average person should consume about 2,000 calories a day. This can change, depending on your age, gender and physical activity<\/a>, but this general guideline ensures you have enough energy to go about your daily routine, while avoiding too many calories, which can lead to weight gain and health problems.<\/p>\n

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What are calories?<\/strong><\/h3>\n

A calorie is a unit of measurement for energy. When you look at the nutritional facts on a food label, typically the largest number is how many calories are in a serving of that food. This number estimates how much energy you will get from eating one serving\u2014and be sure to check on the label what amounts to a serving. Sometimes packages or bottles that seem like one serving can be two or three, and you end up consuming more calories than you realize.<\/p>\n

What are empty calories?<\/strong><\/h3>\n

The rest of the nutritional facts on that food label will tell you whether the calories you are about to consume bring along any real nutritional value. For a healthy, balanced diet, find foods that list nutrients such as dietary fiber, vitamin D, calcium, iron and potassium. If the food label shows high amounts of saturated fat, sodium and sugar, then you are about to consume \u201cempty calories.\u201d<\/p>\n

Are empty calories bad?\u00a0 <\/strong><\/h3>\n

Foods with empty calories will still give you energy. However, they offer little to no nutritional benefit. Empty-calorie foods with too much saturated fat, sugar and sodium (salt) can raise your cholesterol and blood pressure, increase the amount of sugar in your blood and put stress on your organs. They contribute to a higher risk for heart disease, diabetes and high blood pressure. They are also tied to weight gain.<\/p>\n

On the other hand, eating foods high in dietary fiber, vitamins, calcium, iron and potassium can lower your blood sugar and cholesterol. They also support healthy bones, heart and other organs, so blood and oxygen can properly flow through your body.<\/p>\n

What are examples of empty-calorie foods?<\/strong><\/h3>\n

Empty calories are found in foods like potato chips, French fries, cakes, cookies and candy. These foods are high in fat and oil or in sugar or other sweeteners. The beverages we drink are also a surprising source of empty calories. Soda is loaded with sugar, making it the perfect candidate for empty calories. While tea and coffee on their own are calorie-free, adding creams, sugars and flavored syrups quickly increases the number of calories.<\/p>\n

Fast food is also a major source of empty calories. When you sign up for the convenience of fast food, you are likely getting the inconvenience of weight gain, heart problems or diabetes.<\/p>\n

How to avoid empty calories<\/strong><\/h3>\n

Treating yourself to a sweet or salty snack from time to time is fine, but most Americans eat much more than what is healthy. Avoid or at least limit the following:<\/p>\n