Hidden calories in food lead to weight gain

It is well recognized that people gain weight when they eat more calories than recommended. These high calories food have direct effect on human health.

Food calorie is defined as the amount of energy human body will get from consuming that particular food.  It is true that people need energy from food to live. But excessive calories in the body can result in obesity and cause of dangerous diseases.

National Institute of Nutrition, India recommended that the minimum calorie requirements for Indian men (60 kg) is 2300 kcal per day and for women (55 kg) is 1900 kcal per day. These requirements differ depending on a person's age, activity level, height and current weight.

One common fallacy regarding health food is that it is low in calories. People who are calorie watcher must be sure to check health food labels for those hidden calories from sugar and fats.

It is found that several fad foods promise to bring down those extra kilos can be loaded with extra sugar and fat.

Fruit smoothies: These are advertised as 'healthy super foods'. These may labelled as healthy as they are made from yoghurt/milk and fruits, but astonishing fact is that most of them contain high in calories.

A cup of skim milk, almond milk or soy milk is a good low calorie beverage, with less than 100 calories per serving.

Dried fruits and nuts:  They are a concentrated source of fruit sugar as the water content is dried up.

Dry coconut, banana, raisins and black currents are especially high with 100 or more calories per serving.

Nuts are known as rich source of minerals and anti-oxidants but they have high calorie value as most of them contain natural oils. People include nuts in mini meals considering a healthy diet but it is important to eat less amount to 1/4 cup per day. Some of the healthy nut choices include almonds, pistachios, walnuts and peanuts.

Packaged foods: Majority of packaged snacks, sweet treats, ready-to- eat food, cookies and biscuits are made with refined flour and sugar, trans fats, food colouring, taste enhancers (MSG) and other food additives. These snacks gives 'empty calories', which means calories without any nutritious benefits. Furthermore, refined foods lead to a spike in blood sugar which quickly diminishes and make people craving for higher calorie food.

Pre–prepared salads: Lettuce and other veggies are low in calories but add some creamy dressing, meat and croutons and the salad can make more calories than a meal.

It is recommended to select a low-fat salad dressing and choose beans, boiled eggs or lean cuts of chicken for proteins in salad.

Coffee: Mocha and blended Frappuccino with whole milk and sweetened whipped cream contain high calorie coffee drinks. People can drink coffee by choosing skim milk and no-cream options. 

Fruit juices and beverages:  packaged fruit juices and other beverages available in market are highly processed and full with sugar calories. These include juices made from concentrate, carbonated soft drinks, and some power drinks too. Most of these beverages are high in fructose, corn syrup, or artificial sweeteners as well as food colouring and preservatives. Therefore people must not consume these hidden calories drink and go for freshly made fruit juices.

It is understood that when people eat food having hidden calories, it is not burnt by body and stored it in fat cells for the future. This leads to weight gain that is not good for health. It is vital to be conscious about food choices to maintain good health and enjoy precious moment of life.