What are empty calories?

Eating perfect isn’t always possible. After all, we’ve all dipped into the chips or had pizza at a party. But when we fill up regularly on more quality foods, we can look better,  feel healthier and have a lot more energy!

So what are empty calories? Just think of those packaged or processed items that don’t need preparation, like cookies or chips or sugary drinks. They have zero nutritional value and typically contain quite a few calories, sugar and fat. What they lack: the good stuff, like protein, fiber and vitamins.

You never want to completely eliminate any food you enjoy from your diet. The opposite of elimination is binging, which is typically worse than a small splurge. The 80/20 rule is the theory that if you eat a healthy, balanced diet 80% of the time, the other 20% there is room for an occasional treat. An occasional treat is not an excuse to debunk your entire healthy efforts. Think more along the lines of a small burger with a side salad, a grilled chicken sandwich on wheat bread with a small fry or a small ice cream cone after dinner.

Try these time saving tips:
• Whip up a protein smoothie or steel-cut oats the night before work
• Keep cut-up veggies handy in the event you crave a crunch
• At the drive-through, choose grilled chicken or salads. Keep the dressing on the side. You can save a lot of calories by dipping your fork into dressing as opposed to dumping.
• Stick to the outer aisles of the grocery store for healthier choices like fruit, lean meat and low-fat dairy.
• Check package labels for foods high in fiber, vitamins and minerals — and low in sugar and fat.