How to Reduce the Number of Empty Calories in Your Diet

Overview
High-calorie foods with little or no nutritional value are called empty calorie foods. Empty calories do little, if anything, towards nourishing your body and do not fill you up as well as nutrient-dense foods do. A diet high in empty calorie foods can lead to weight gain, malnutrition, diabetes and other health conditions. High-calorie foods are usually empty calorie foods, while low-calorie foods are usually high in nutrients, according to Adam Drewnowski, director of the Center for Public Health and Nutrition at the University of Washington. With the multitude of food choices at food stores and at restaurants, it can be confusing to know which foods to choose. You can reduce empty calories from your diet by learning which foods to avoid and healthier alternatives to include in your diet.

Step 1
Eliminate sugary drinks, such as soda and punch. The New York City Department of Health and Mental Hygiene estimates that a "20-oz. bottle of soda can contain 16 - 1/2 tsp. of sugar" and warns that high consumption of sugary drinks is associated with obesity, diabetes, heart disease, stroke, arthritis and cancer. Better drink choices are water, skim milk, soymilk or herbal tea sweetened with honey.

Step 2
Limit juice consumption to one glass a day and instead eat whole fruit to satisfy your daily fruit intake. Whole fruit contains fewer calories and more fiber than juice does.

Step 3
Start your day with oatmeal or a poached egg and a slice of fruit, instead of pancakes, waffles or pastries.

Step 4
Snack on raw carrot sticks, celery sticks, broccoli florets, cucumbers or other fresh vegetables instead of chips or crackers.

Step 5
Satisfy your sweet tooth with a piece of fresh fruit instead of cookies, donuts or other sugary sweets.

Step 6
Replace white rice and white bread, foods that are processed to remove the nutrient and fiber rich grain and bran, with brown rice and whole grain wheat bread, which are rich in vitamins, minerals and fiber.

Step 7
Eat steamed or baked foods instead of deep fried foods cooked in empty-calorie oils.

Step 8
Say no to french fries and instead eat a baked potato with the skin on. Top the potato with cheese and broccoli for a nutrient-rich meal.

Step 9
Include nutrient-dense, high-fiber lentils and beans in your diet, which serve as a healthy replacement to empty calorie boxed potatoes and white pastas.

Step 10
Skip drinking alcoholic beverages, which are high in calories and void of nutrients.