There are varieties of foods with which empty-calorie foods can be replaced. These substitutes are healthier and nutritious than empty-calorie foods.
Following foods can be used as substitutes:
Unsweetened applesauce is a good alternative for sweetened applesauce.
Regular ground red meat can be substituted with extra-lean ground red meat.
Baked chicken (without skin) can be used in place of fried chicken.
Processed oils such as soybean oils can be replaced with extra virgin olive oil.
Water, black coffee, herbal teas, freshly prepared fruit juices can be used in place of sodas, soft drinks, sports drinks, and energy drinks.
Fresh fruits can be eaten instead of candies, chocolates, and cakes.
Some amount of empty calorie foods is not that bad. These foods taste great and are easily available. The problem arises when a person starts consuming such foods in excess while avoiding nutritional and healthy foods.
As compared to empty-calorie foods, the foods like whole grains, meat, poultry, fish, vegetables, and fruits provide energy as well as essential nutrients to the body. Whole grains provide fibers, carbohydrates, proteins, fats, vitamins, and minerals. Meat, fish, and poultry provide proteins. Vegetables and fruits are great sources of vitamins and minerals. All these nutrients are necessary for a healthy body. Fibers prevent constipation, and they bring about easy bowel movements. They also control the blood glucose level and bring a sense of fullness. Carbohydrates are a great source of energy. Proteins are the building blocks of the body. They help in the growth, development, and repair of the body. The normal amount of healthy fats help in the absorption of some chemicals and vitamins (fat-soluble vitamins â€“ Vitamins A, D, E, and K).
On the other hand, empty-calorie foods are full of calories with no or negligible amounts of nutrients. They provide a large number of calories that are mostly converted into fats and stored in the body, resulting in excess accumulation of fat, especially if a person consuming these foods has a sedentary lifestyle. Excess fat accumulation can cause obesity or weight gain and increase the chances of diabetes, heart problems, sleep apnea, high blood pressure, and osteoarthritis.
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