Beware These Empty Calories!
10 foods that can pile on the pounds
The Next Culprit Culprit #2: Anything with Lots of Fat and Oil continued...
Mayonnaise. Mayonnaise is basically made up of three ingredients:
vegetable oil, egg yolks, and vinegar (it's not the vinegar that I'm worried
about). Mayonnaise makes this list because it is loaded with calories and fat
grams. Many people slather around 2 tablespoons of mayonnaise or
mayonnaise-based sauces on their sandwich. This adds up to 198 calories and 22
grams of fat. See what I mean?
Chips and microwave popcorn. Although the potato and corn kernels
that go into making these popular snack items have some nutritional value, once
you coat them in partially hydrogenated oil, they top the charts in calories
and fat grams. A 2-ounce bag of potato chips contains around 303 calories and
20 grams of fat. A bag of microwave popping corn (not the light kind) totals
435 calories and 25 grams of fat.
Crackers. Crackers may seem like they would be good snack choices.
But if you look on the ingredient labels, they're usually just white flour with
partially hydrogenated fat -- neither of which does much for the nutritional
value of your diet. Calories and fat can add up quickly here, too. A 2-ounce
serving of Ritz Bits, for example, totals 302 calories and 17 grams of fat,
while the same size serving of cheese crackers comes to around 285 calories and
14 grams of fat.
Packaged frozen snacks. Walk down the frozen-food aisle and you'll
find scores of packaged savory snacks just waiting to be popped into the
microwave: hot pockets, pizza rolls, egg rolls, etc. Trouble is, these are full
of partially hydrogenated fats and oils. Just one pepperoni pizza pocket totals
around 510 calories and 26 grams of fat.
The Final Word
So what's the final word on these empty-calorie foods Americans to love so
When it comes to empty-calorie foods, it's all about moderation. A little is
fine; a lot can get you into calorie overload. You can have your cake and eat
it, too -- as long as the piece of cake is petite, and choosing empty-calorie
foods instead of nutrient-rich ones is the exception, rather than the rule.