Читать книгу Intermittent Fasting For Dummies - Janet Bond Brill - Страница 47

Foods that are considered high calorie, or calorically dense, have a large number of calories relative to their serving size. Junk food, such as soda and potato chips, typically has a lot of calories with few nutrients. These foods are also known as empty calorie foods, which means they have little nutritional value (no vitamins, minerals, antioxidants, or fiber) so you basically get calories without much else.

For example, a 12-ounce can of regular soda provides you with 39 grams of added sugar and 140 liquid calories that you can easily swallow in a few minutes. Many typical American foods have a lot of empty calories. Oils, butter, and other fats; fried foods; and sugary sweets are high-calorie foods. Zero in on your diet where those junk foods may be sneaking in.

A relatively simple change you can make is to eliminate liquid sugar calories from your diet, such as regular sodas, fruit juices, flavored milks, and other beverages with added sugar. Live by nutritionists’ favorite tip: Don’t drink your calories.

You can also eat calorically dense food that is very nutritious. For example, peanut butter is a healthy protein choice that also contains a nice amount of good fats and some fiber. Peanut butter is also a good source of magnesium, which is an essential nutrient for people with diabetes. Beware though, two tablespoons pack a huge calorie punch — loaded with as many calories and fat as a candy bar! Discover which of your favorite healthy foods are calorically dense and begin to savor every delicious bite.

One of my goals is to help you eat well and make food choices that promote good health, prevent disease, and assist you in achieving (and maintaining) a healthy weight. This new lifestyle will inevitably result in you looking better, feeling better, and ultimately living better.