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15 Foods to Avoid With Empty Calories and Nutrition


The following foods should be avoided at all cost.  They are a big waste of time to even think about eating them and putting them into your body.  You are doing an injustice to your bodily functions.

When we talk about nutrients, we are talking about vitamins, minerals and fiber, super foods.  You know, the things that fuel our bodies and help them to run effectively. 

Every meal and snack should have the proper nutrients to fuel your body.  This is especially true if you are using any kind of weight loss product and a workout routine, for this will help you to get to your goal faster and healthier.

I see nutritionally empty foods to have more or fewer calories, but offer not nutrients what so ever…

The next time you go shopping, please avoid these following foods at all cost, you will be doing your body a huge favor.

Once you stop filling up and filling out with these empty calories, you will feel 100% better and will want to stick to this program for a healthier happier you….

 # 1 – Soda

9 Foods to Avoid With Empty Calories and Nutrition


Soda is void of nutrients and vitamins big time and with ingredients that can do your body way more harm than good.  Both regular and diet soda is filled with artificial ingredients and sweeteners. Dark colored sodas contain additives like phosphoric acid that can be dangerous to bone health.  Both calorie and 0 calorie sodas (especially should be avoided at all costs) may negatively give you a feeling of fullness.

Drink this Instead:

There are a lot of sparkling waters on the market that has no calories and sugar.  If you need to have it sweet, I re#commend organic stevia.  It comes in a squirt container that fits nicely in my purse.  I drink water with a little lemon juice and stevia.  Your body will be much happier…

You can also infuse your water with fresh fruit.  They have containers on the market that will help you with that…

# 2 – Pretzels

15 Foods to Avoid With Empty Calories and Nutrition

Pretzels seem harmless and they have crunch and satisfies most people’s taste for salt.  And they are also less likely to have preservatives and artificial ingredients.  The problem is that they won’t fuel your body with any healthy fuel that your body needs and craves. 

If you have any kind of goals around weight loss or fitness, pretzels aren’t going to help you get to the finish line any faster.

Eat this Instead:

Eat kale chips alone or with some hummus.

# 3 – White Pasta

15 Foods to Avoid With Empty Calories and Nutrition

Doesn’t it seem like every diet plan out there tells you not to eat pasta, right?  Not necessarily true.  You just need to choose the right kind, and it !is very important to watch your portion size if you are following a diet program!

It is better to choose whole grain because it is filled with vitamins, nutrients, and fiber since the husk of the grain is left on which again our bodies need to get fuel. 

Eat this Instead:

While I like whole grain there are alternatives like spaghetti squash or zucchini noodles.  Both are rich in potassium and vitamins A and C!

# 4 – White Flour

15 Foods to Avoid With Empty Calories and Nutrition

As a rule, you should only eat foods with whole grains or whole wheat instead of foods made with white flour.  Look for 100% whole wheat or 100% whole grains. 

To get white flour, wheat grains are heavily refined and processed, stripping food of that fiber our bodies love so much. Whole wheat flour is made from the same grains but retains its fiber content because it hasn’t undergone the heavy processing. Getting enough fiber is important in any diet because it helps lower cholesterol, aids waste elimination, and boosts weight loss.

Eat this Instead:

If you have a hard time quitting foods made with white flour like – bagels, crackers, baked goods and cereals, then look for look for 100% whole wheat bread, or choose pasta or crackers that contain a mix of white and whole wheat flour.

# 5 – Ketchup

7 Foods to Avoid With Empty Calories and Nutrition

Look at a bottle of ketchup and tell me what you see?  You see a condiment made with good for you delicious tomatoes.  But what I see is a bottle is full of sugar—because it is.  Do not be fooled thinking that this bottle just contains the natural goodness of tomatoes, because it doesn’t.  The sugar and salt override any cancer-fighting lycopene it contains.

Eat this Instead:

It may be more expensive, but organic ketchup is the way to go. Research has shown that organically-raised tomatoes produce nearly twice as much lycopene.  So it is the better pick of the two…..

# 6 – Mayonnaise

7 Foods to Avoid With Empty Calories and Nutrition

Mayonnaise is ranked one of the worst for empty calories among the condiments.  And don’t even think about the nonfat versions because they contain way too many preservatives and sugar.    Plus, it’s a mystery to if mayo is even a food; after all, it’s made with eggs but can happily sit, unrefrigerated, on a supermarket shelf for months without breaking down or separating. There’s something not quite right about that.  Scary isn’t it?

Eat this Instead:

You can make a healthier version of mayo at home by blending Greek yogurt, lemon juice, mustard, pepper, and spices. You’ll save more than 200 calories and 20 grams of fat per quarter-cup serving. Plus, Greek yogurt is rich in protein and calcium!

# 7 – Cream Cheese

7 Foods to Avoid With Empty Calories and Nutrition

You will not get nutrition from eating cream cheese.  Two tablespoons of regular cream cheese have 100 calories, 9 grams of fat, and 6 grams of saturated fat is what you get!  Cream cheese doesn’t provide a significant amount of any good-for-you nutrients; even its calcium count is lame.

Eat this Instead:

Neufchâtel is a cream cheese style cheese from France, which made its debut during the European Dark Ages. A 100 g serving contains 253 calories—89 fewer than the same amount of Philadelphia Cream Cheese. It also has 11 fewer grams of fat than its American cousin. Enjoy without the guilt….

# 8 – Barbecue Sauce

7 Foods to Avoid With Empty Calories and Nutrition

Two tablespoons of barbecue sauce have 100 calories, more than 10 grams of sugar, and 22 grams of carbohydrates. That’s more than enough to turn a healthy piece of grilled chicken, into a delivery car of empty calories.

Eat this Instead:

You will be doing your waistline and health a lot more justice by using a little low sodium soy sauce with a little honey.  You will still get the taste of tangy and sweet without the empty calories of barbecue sauce.

#9 – Processed Meats:

9 Foods to Avoid With Empty Calories and Nutrition

In its most natural state, meat packs lots of protein, vitamins, and minerals essential to health. But the more you fool around with meat, the more the bad stuff offsets the good. Processed and/or smoked meats like bologna, frankfurters, bacon, salami, and prosciutto are fatty, salty, and loaded with nitrates. And according to a report from the WHO, 50 grams of processed meat a day (that’s less than two slices of bacon) increases the chance of developing colorectal cancer by 18 percent. Yikes!

I would definitely stay away from processed meats.  

Eat this Instead

Although it’s still cured with salt, sugar, and dill, this Nordic salmon dish doesn’t require smoking, a process that has been linked to cancer. Salmon is not only a great source of protein and omega-3s, it also packs a lot of vitamin D.

I eat Wild Salmon from Denmark.  I get from a local fish market.

Hopefully this little bit of information with help you to get on the right track of eating more healthy.  Just little changes to your diet on a regular basis can help you to get you into the habit of eating clean.  

If you find it hard to cook a clean meal, then why not try super food.  Just one scoop with 8 oz, of water or almond millk will give you the nutrients of 39 whole organic foods.

Check it out here <===

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