I came across a post days ago concerning a lady who lost 35 pounds (15.876kg) within 2 years and got her desired body shape only by working out and cutting down on the amount of some of her favorite fast food and regular meals. 

I know you must be wondering right now what meals could have made her add so much weight over the years.

This can only be food with no nutrition🍟🥯

A fact about these food is that if they are not consumed in minute proportion for some or totally discarded by others, they can promote weight gain and obesity which leads to several other issues like diabetes and heart diseases.

So today’s post will help you know what food you have been consuming that has no nutrition and other healthy alternatives for these food if you are to completely do away with them.

Food without nutrition are also called zero value food and they contain nothing more than empty calories, in the form of sugar and fat, and other artificial components. 

These food contain almost no protein, beneficial carbohydrates, and fats, vitamins, and minerals, fiber and all essential elements of a healthy food as we looked at in the previous post on what food is.

They contain almost nothing that your body needs.

These are just empty calories. 

Empty calories provide the body with energy like other food but have no nutritional value. 

But does this mean calories as a whole is bad for health? Absolutely not. 

KINDLY FOLLOW UP ON MY NEXT POST TO KNOW MORE ABOUT CALORIES.

Here are some examples of common food with no nutrition and their healthy alternatives 

🥦 Desserts & Sweets like candies which are made from sugar and other unhealthy ingredients.

Sweets should be avoided as much as you can

🥦 Ice creams and sweet ices – may be delicious but it’s loaded with sugar and high in calories.

Make your ice cream by freezing fresh fruit juice.

🥦 Cookies, Cakes, Donuts – they are high in unhealthy trans fats from flour, sugar, and margarine.

You can make better cookies and cakes by changing the ingredients to healthy ones. For example, use whole grain flour.

🥦 Snacks like french fries and potato chips🍟 are very high in calories and are linked to weight gain.

Potatoes should be consumed boiled, not fried.

🥦 Drinks that contain nothing more than sugar, water, and other chemicals that give the taste and the color.

Instead, drink water, coffee, tea. Lemon water made by adding a slice of lemon to water for flavor.

🥦 Sweetened breakfast cereals. They are processed cereal grains such as rice, wheat, oats and corn and are generally high in sugar.

They are taken with milk and are popular among children.

Choose breakfast cereal high in fiber and low in added sugar.

🥦 Fried, grilled or broiled food. When food is cooked under high heat several types of unhealthy chemical compounds that increase the risk of cancer, heart disease and weight gain are formed.

Choose milder and healthier cooking methods like stewing, boiling, steaming and blanching.

Other healthy habits to form 

🍅 Always read the nutritional label of the products you want to buy. Most preferably, look out for food high in protein and fiber level and low in sugar and fat level, they are healthier for low fat. 

🍅 Look at sodium level as well, high sodium intake can lead to blood pressure.

🍅 Eat and use more fruits and vegetables and cook your meals from wholesome ingredients.

Hence, it is your responsibility to stop the intake of these products if you want to live healthily, lose weight and avoid several diseases such as cancer, heart diseases, etc.

So tell me, what healthy habit will you cultivate today?

See you in my next post.