Understanding the Smallest Food Group
When examining a balanced diet, traditional food guides consistently represent fats and added sugars as the smallest portion. Unlike nutrient-rich groups, foods high in added fats and sugars often contain 'empty calories'. Empty calories provide energy but lack essential nutrients like fiber and vitamins. Excessive consumption contributes to weight gain and increases the risk of chronic non-communicable diseases (NCDs) such as heart disease and diabetes. {Link: Agape Physical Therapy https://www.agapephysicaltherapy.com/blog/empty-calories-what-are-they-and-why-should-you-avoid-them} describes how limiting these foods is essential for health.
Health risks associated with excessive consumption of added sugars and unhealthy fats include weight gain, type 2 diabetes, heart disease, dental caries, and nutrient displacement.
Strategies to reduce intake from this group involve mindful choices:
- Reading nutrition labels.
- Choosing water over sugary drinks.
- Opting for healthy snacks like fruits and nuts.
- Cooking at home using unsaturated fats.
- Distinguishing between healthy and unhealthy fats.
Empty calorie foods include sugary drinks, baked goods, candy, fried foods, and processed snacks. A comparison highlights that fats and sugars offer low nutrient density and contribute to health risks, while fruits, vegetables, and whole grains provide high nutrient density and health benefits.
Prioritizing nutrient-dense foods and consuming fats and sugars occasionally can improve health and reduce chronic disease risk. Informed nutritional choices are vital for a balanced diet. Learn more about healthy eating patterns from {Link: WHO https://www.who.int/news-room/fact-sheets/detail/healthy-diet}.
