Not So Empty Calorie Foods
By Elisa Zied, MS, RD, CDN
We Americans surely love our sweet and fatty foods. On average, we consume about 800 calories—more than one third of our total daily calorie intake—from foods rich in solid fats and added sugars (affectionately called SoFAs in the 2010 Dietary Guidelines for Americans). These include:
- soda, energy drinks, and sports drinks
- cakes, cookies, donuts, and other grain-based desserts
- ice cream and other dairy desserts
- fruit drinks
- candy
Although small amounts of these foods and beverages can fit into an otherwise healthful diet, having supersized portions of them at the expense of nutrient-rich vegetables, fruits, whole grains, low fat dairy and lean protein foods can sabotage our health and our waistlines.
Eating a nutrient-poor diet may also take its toll on our mental health. A new study in Public Health Nutrition looked at eating habits over six months and found that those who regularly ate the most donuts, croissants and fast food were 51 percent more likely to develop depression compared with those who ate the least of those foods.
Is the answer to keep all the junk out of our trunk? Or can some foods that we think of as “empty calorie” foods actually have health benefits? Here are 3 snacks you can feel good about including in a nutritious, satisfying, calorie-conscious diet.
Go Cuckoo for Kernels
Downing a small movie popcorn loaded with fat and salt may taste great, but it can easily cost you upwards of 1,000 calories (if not more). But if you pop it yourself, you can satisfy your craving for crunch and simultaneously add whole grains and some dietary fiber to your diet.
But that’s not all. A recent study, partially funded by Weaver Popcorn and presented at a meeting of the American Chemical Society in San Diego, analyzed 4 commercial brands of popcorn and found that popcorn provides a healthy dose of polyphenols, powerful plant chemicals act as antioxidants to protect cells against damage that can contribute to disease.
My Tip: Three cups of air-popped popcorn counts as a one ounce-equivalent of whole grains according to MyPlate. If you oil-pop it, use no more than one teaspoon of canola or another healthful oil for every 3 cups of popped popcorn. Skip or skimp on salt and season with spices and no-salt seasonings. You can also buy a healthful, low fat, low sodium brand of popcorn without any artificial ingredients (like SkinnyPop, one of my favorites).
Get Svelte with Chocolate?
Studies suggest that eating dark chocolate can be a boon to your heart—it may reduce the risk of coronary heart disease, high blood pressure and other cardiovascular conditions. But it may also be a boon to your waistline according to a new study in the Archives of Internal Medicine.
Researchers found that those who regularly consumed moderate amounts of chocolate weighed less than those who reported they ate chocolate less often or didn't eat chocolate.
Although the relationship between chocolate intake and lower body weight is unclear, the researchers speculated that antioxidants and other compounds in chocolate may somehow boost metabolism.
My Tip: A half ounce of chocolate has about 75 calories, so when you consume it, count it towards your SoFA calorie allotment—about 120 calories for a 1,600 calorie meal pattern, and about 260 calories for a 2,000 calorie meal pattern outlined in current Dietary Guidelines for Americans.
Give Yourself a Raisin!
Some shun raisins and other dried fruit because of their high sugar content. But according to current dietary guidelines, they can be included alongside fresh fruit and 100 percent fruit juice to help you meet your daily fruit quota.
Raisins pack in some dietary fiber (though not as much as fresh fruit), potassium, and antioxidants that have heart-health and other benefits. And new research suggests they may benefit blood pressure as well. A study announced at the American College of Cardiology’s 61st Annual Scientific Session (and funded by the California Raisin Marketing Board) found that eating raisins three times a day—270 calories worth or about 1/2 cup, or 8 tablespoons in total—significantly lowered blood pressure in those with prehypertension.
My Tip: Raisins and other dried fruits pack in lots of calories for a small dose, so stick to small portions (and don’t forget to brush and floss afterwards!). Two tablespoons (1/8 cup) has about 65 calories. Mix raisins with whole grain, high fiber crunchy cereal and nuts to make a trail mix or with low-fat yogurt for a hearty snack. At meals, you can add to oatmeal or a colorful salad.
Your thoughts...
What’s your favorite “empty calorie” food?
Elisa Zied, MS, RD, CDN, is a nationally recognized registered dietitian and award-winning author of "Nutrition At Your Fingertips," "Feed Your Family Right!," and "So What Can I Eat?!." She is also a past national media spokesperson for the Academy of Nutrition and Dietetics. For more information, go to www.elisazied.com. Sign up for the free weekly ZIED GUIDE™ newsletter for nutrition tips and news you can use (go to right side of home page at elisazied.com). Follow Elisa on Twitter/elisazied and on Facebook.
Comments
The popcorn idea is a good one! I make it in my microwave all the time and it's a lot cheaper than buying pre-made popcorn bags. Just put 3 TBS of raw popcorn kernels into a brown paper bag, fold the top of the bag over and use a small piece of tape to secure it closed. Then microwave for 2 minutes and 30 seconds. You can sprinkle it with parmasean, buy low sodium 0 calorie popcorn flavorings, add a small amount of butter, etc. when it's finished popping.
I love air popping popcorn. I use a "butter flavored" spray and then sprinkle with seasoning. I only use enough of the spray to get the seasoning to stick to the popcorn. This way, I get less fat and more flavor then microwave popcorn. Wal Mart and Giant carry some great popcorn flavors such as ranch, white cheddar and jalepeno. Very little goes a long way and it is very inexpensive compared to buying bags of premade snacks. Also, my kids love them.
Original Post by: rachelwertThe popcorn idea is a good one! I make it in my microwave all the time and it's a lot cheaper than buying pre-made popcorn bags. Just put 3 TBS of raw popcorn kernels into a brown paper bag, fold the top of the bag over and use a small piece of tape to secure it closed. Then microwave for 2 minutes and 30 seconds. You can sprinkle it with parmasean, buy low sodium 0 calorie popcorn flavorings, add a small amount of butter, etc. when it's finished popping.
Do you have to put anything else in the bag with the popcorn? I love popcorn, but right now use an oil popper with just 1/2 tsp of oil each time. It works well, but going oil free would be even better, if possible.
thanks for your help - just worried something might happen to the microwave if i do it wrong. :)
I vote for the baked potato. At 200 calories they actaully provide lots of nutrients.
Not a snack food, but one tha gets a bad reputation for no good reason. The whole grain promoters always say to avoid white bread and white potatoes, implying that potatoes are nutritinally equivalent to enriched bread products, which is SO untrue.
I manage to squeeze in - so far - a beer every so often (much less often than I'd like :( ) Beer is high in B vitamins and 1 beer/day is good for your heart. there may be other benefits as well. I like to make my own beer with different herbs/spices - heather and Juniper berry being my favorites. Again, moderation is key.
One of my favorite snacks is melting milk chocolate on popcorn. I always buy 94% fat free popcorn. It's just a little salty. You don't need a lot of chocolate either.
Original Post by: jenpaxtonI vote for the baked potato. At 200 calories they actaully provide lots of nutrients.
Not a snack food, but one tha gets a bad reputation for no good reason. The whole grain promoters always say to avoid white bread and white potatoes, implying that potatoes are nutritinally equivalent to enriched bread products, which is SO untrue.
I use the old fashioned pop corn popper and use virgin coconut oil and white pop corn kernels. Healthy and oh so yummy!
I'm a dark chocolate girl. 20g a day... 125 calories... I don't consider them empty calories, either.
Looking forward to that treat every single day, allows me to pass on other 'not so healthy' options with the knowledge that I have earned my chocolate moment planned. After dinner, I break off a piece and savour it. I just let it melt slowly and fill my tastebuds with joy. I love the 85% cocoa - it's so intensely flavourful that 20g is all I need to feel utterly spoiled and satisfied! I am rarely tempted to go get another piece.
Looking forward to another piece tonight. Bok choy stir fry for dinner... chocolate for dessert!
"One of my favorite snacks is melting milk chocolate on popcorn. I always buy 94% fat free popcorn. It's just a little salty. You don't need a lot of chocolate either"
kelly_taylor: can you describe how you melt the chocolate on the popcorn and what chocolate you use? Thanks!!
I put chocolate chips (usually Hershey's or Ghiardelli) on a bowl of already popped corn. Then I microwave it for a very short time. The popcorn is still warm from being popped. You don't want the chocolate or corn to burn. Just watch it. When it starts to melt; take it out.
I love air popped popcorn. I don't put anything on it at all. I like it plain. I make it for my fiance with a little spray butter and salt.
I even sneak it into the movie theater in a plastic bag in my purse. I haven't eaten that movie theater popcorn in more then 5 years. Actually I don't remember the last time I ate that stuff. Yuck!
"A new study in Public Health Nutrition looked at eating habits over six months and found that those who regularly ate the most donuts, croissants and fast food were 51 percent more likely to develop depression compared with those who ate the least of those foods."
Things that are statistically linked are not necessarily linked causally in a particular way. The question here would, for example be whether an existing depression or being prone to depression causes the behavior (eating donuts etc) that results in more severe depression.
Original Post by: lreneecoOriginal Post by: rachelwertThe popcorn idea is a good one! I make it in my microwave all the time and it's a lot cheaper than buying pre-made popcorn bags. Just put 3 TBS of raw popcorn kernels into a brown paper bag, fold the top of the bag over and use a small piece of tape to secure it closed. Then microwave for 2 minutes and 30 seconds. You can sprinkle it with parmasean, buy low sodium 0 calorie popcorn flavorings, add a small amount of butter, etc. when it's finished popping.
Do you have to put anything else in the bag with the popcorn? I love popcorn, but right now use an oil popper with just 1/2 tsp of oil each time. It works well, but going oil free would be even better, if possible.
thanks for your help - just worried something might happen to the microwave if i do it wrong. :)
Nope, you don't have to add anything at all! No oil or butter or anything when you initially cook it and then you can just top it whatever you like. I also used to do the oil popped kind on the stove! 1/2 tsp isn't much, but this way saves you a few extra calories.
Original Post by: jenpaxtonI vote for the baked potato. At 200 calories they actaully provide lots of nutrients.
Not a snack food, but one tha gets a bad reputation for no good reason. The whole grain promoters always say to avoid white bread and white potatoes, implying that potatoes are nutritinally equivalent to enriched bread products, which is SO untrue.
Agreed.
american
apples
asian
beans
beef
blog
bmi
breakfast
calcium
calories
cheese
chicken
chocolate
coffee
confidence
cooking
dessert
diabetes
diet
dieting
dietsinreview
dinner
eggs
emotionaleating
exercise
family
fiber
fish
fitness
fruit
goals
healthyeating
hunger
hungrygirl
inspiration
italian
mediterranean
mexican
mindset
motivation
nuts
obesity
party
pasta
portioncontrol
potatoes
protein
quinoa
recipe
recipes
salad
self-esteem
sleep
snack
snacks
soup
spinach
stress
successstory
sugar
support
tbl
thebiggestloser
tips
tomatoes
turkey
tv
vegan
vegetable
vegetables
vegetarian
water
weightloss
workout
yogurt
Since the Raisin Marketing Board's study chose "Participants ... randomly assigned to snack on raisins or pre-packaged commercial snacks that did not contain raisins or other fruits or vegetables," can we assume that raisins are not alone in this. I think it is the Potassium that is the key in lowering blood pressure, and I am grateful for calling this to my attention.
Although the chart in the link below seems to end with Prunes, it really illustrates for me why my body is thrilled with those amber jewels called dried Apricots!
http://www.highpotassiumfoods.org/high-potassium-foods/high- potassium-foods-dried-fruits-table