What exactly is a calorie? Calorie is the unit that we use to count the energy content in food. Calorie-dense food refers to food that are high in calories but low in other beneficial nutrients. These are also referred to as “empty-calorie food” as they can only provide us with energy without other functions. Excessive intake of calorie-dense food will lead to a positive energy balance, where our body is receiving more energy than it needs. This will make our body store excess energy as fat, eventually causing weight gain and obesity.
Examples of calorie-dense food are:
- Desserts such as cakes, cookies and candy
- Fast food
- Sugary drinks such as soft drinks and energy drinks
- Processed food such as nuggets, sausage, and ham
- Deep fried food
- Alcoholic drinks
On the other hand, nutrient-dense food is packed with lots of beneficial nutrients such as protein, fiber, vitamins, minerals, and healthy fats. These foods will not give you as many calories as calorie-dense food, but will provide you with other nutrients for bodily functions such as building muscle. Replacing calorie-dense foods with nutrient-dense foods will make sure that you can obtain all the necessary nutrients needed for a healthy life in sufficient amounts.
Examples of nutrient-dense foods are:
- Wholegrain products
- Fruits and vegetables
- Lean protein such as skinless chicken, fish, lean meat
- Legumes
- Beans and seeds
- Dairy products (milk, yoghurt, cheese)
We need to incorporate nutrient-dense food into our daily lives as much as possible. We should make use of every single calorie and make sure that every calorie comes with great nutrients. Reducing calorie-dense food is important in weight management and prevention of chronic diseases (such as heart disease, cancer, and diabetes).
To follow this concept, here are some tips that you may consider:
- Follow My Healthy Plate concept (1/2 plate of fruits and vegetables, ¼ plate of wholegrain carbohydrates, and ¼ plate of protein).
- Replace your sugary drinks with water, or use artificial sweeteners in moderation.
- Go for nutrient-dense foods as your healthier snack options, such as fruits, yogurt, sweet potato, wholemeal mantou, tau huay, low-fat milk, and unsweetened soy milk.
- Share desserts or fast food with families or friends to avoid overeating.
- Eat a handful of nuts if you are craving for something crunchy.
- Consume alcohol moderately, not more than two standard drinks a day for males and one standard drink a day for females. (1 standard drink = 1 can of beer OR ½ glass of wine OR 1 shot of spirit).
