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How to Build Balanced Meals and Prevent Empty Calories

Posted by Marla Richards, MS, RD, LD on August 25, 2015
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How to Build Balanced Meals and Prevent Empty Calories | Marla Richards, MS, RD, LD | Improving Health blog by CareATC, Inc.Empty calories. I’m sure, at first, the sound of these two words — when said out loud — sounds glorious.

You would think empty calories would mean calorie-free foods, or calories that won’t result in weight gain when consumed in high amounts.

This couldn’t be further from the truth. Empty calories are calories that won’t do the body any good, meaning these calories will not provide your body with healthy fuel for energy.

What foods are considered empty calories?

Foods that fall under the "empty calorie foods" category are foods that have little to no nutritional value such as: sodas, candy, and chips just to name a few. One way to look at this is if you give your body a lot of bad calories, it will keep signaling that it needs fuel because your body did not get the appropriate energy.

For example, if I’m feeling hungry, but provide my body with a rather large cupcake, this food item will not help me reach satiety. If anything, a cupcake will spike my blood glucose because it is loaded with sugar — leading to an inevitable crash and feeling hungrier than I really am.

Don't get me wrong; everyone should have a cupcake every once in a while, but it’s best to save the cupcakes and desserts or an occasion, event, and/or treat. Desserts should be a once in a while thing, not an every other day "fix!"

How can we avoid eating empty calories?

If you fuel your body with unhealthy foods when you’re hungry, then you are providing it with calories that won’t suffice for proper energy later, which would be empty calories. Hunger is a feeling that many ignore until it’s too late, then they become ravenous and eat any food in sight.

Chances are those homemade baked cookies will be more tempting when your body is surviving on little to no fuel and your brain is screaming at you to just EAT! This is a danger zone that should be avoided.

If you let your body get too hungry, you’re setting yourself up for calorie failure for the day. Hunger should be treated as a warning sign, letting you know that your body needs nutrients, and a healthy balance of macronutrients at that.

Don’t neglect protein, carbohydrates, or fat when eating; provide yourself with a healthy balance of the three to provide an appropriate amount of energy to get you to your next meal. If you have an event that you are attending and you know that starchy foods and desserts will be an option, eat a healthy and well-balanced dinner beforehand to prevent excessive hunger.

Extreme hunger can lead to overconsumption of empty calories. In every situation, set yourself up for success by fueling your body appropriately to prevent eating those no-good calories!

How to Build a Balanced Meal

Pick 1 food item from each food group. This will help you simplify the process of eating a combination of all food groups and increase consumption of healthy calories vs. empty calories:

How to Build Balanced Meals and Prevent Empty Calories | Marla Richards, MS, RD, LD | Improving Health blog by CareATC, Inc.

Group 1: Protein

  • Boneless, skinless baked chicken
  • Baked or grilled salmon or fish of choice
  • Grilled sirloin

Group 2: Starch

  • Baked sweet potato
  • 1/3 cup cooked brown rice
  • ½ cup green peas

Group 3: Vegetables

  • 1 cup steamed broccoli
  • Salad including 2 cups raw vegetables (ex: baby spinach, tomatoes, and cucumbers)
  • About 1 cup grilled asparagus

Group 4: Fat

  • 1 tsp Olive oil
  • 2 Tbsp light dressing
  • 1 tsp butter
* Spices, herbs, seasonings, and butter spray can be used for flavoring and will not count against you.
Marla Richards, MS, RD, LD

About The Author

Marla Richards, MS, RD, LD

Marla has a longstanding passion in wellness and healthy living. After graduating from the University of Central Arkansas and completing the dietetic internship in 2011, she embarked on her professional career in wellness, working for an integrated health and wellness facility in Northwest Arkansas.

Post Topics Healthy Eating