Is peanut butter empty calories?

"Convenience foods," like packaged snacks, chips, and sodas, are common sources of empty calories. Nutrient-rich foods, on the other hand, have a lot more nutrients in relation to their calories. A few examples are vegetables, peanut butter, bran cereal with fruit, and fish.

myhealth.alberta.ca - Quick Tips: Avoiding Empty Calories - My Health Alberta

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Dieting is hard. But avoiding "empty" calories helps you reach a healthy weight without feeling like you're dieting. Your body needs a certain amount of energy each day. Energy comes from food in the form of calories. Calories let you function and keep doing your daily activities. But after your body meets its needs, it stores extra calories as fat. Most of us get plenty of calories in our diet—often too many. Foods with empty calories have lots of calories but very few nutrients like vitamins and minerals. "Convenience foods," like packaged snacks, chips, and sodas, are common sources of empty calories. Nutrient-rich foods, on the other hand, have a lot more nutrients in relation to their calories. A few examples are vegetables, peanut butter, bran cereal with fruit, and fish.

Tips for avoiding empty calories

Replacement food and drinks Instead of this: Choose this:

Sugar-sweetened drinks like soda, energy drinks, and sweetened coffee drinks

Water, no-sugar-added fruit juices, tea or coffee, tomato juice, and other vegetable juices

Whole milk and dairy products made from whole milk

Fat-free or 1% milk and other low-fat dairy products

High-fat meats like many cuts of beef, corned beef, pork sausage, and luncheon meats

Low-fat ground beef, turkey breast, and skinless chicken

Sugary treats like cakes, candies, and cookies

Fruits, low-fat yogurt, and treats made with less sugar

Chips, crackers, french fries, and other fried treats

Baked chips, air-popped popcorn, and whole-grain crackers

Breads made with refined flour such as white, sourdough, and ciabatta breads

Breads made with whole grains: whole wheat, rye, and sprouted wheat (They have lots of fibre.)

High-fat salad dressings

Low-fat or yogurt-based salad dressings

Tips for making the most of the calories you eat

Choose foods that have lots of nutrients. Look for foods that are high in:

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What is a good protein to eat before bed?

Some appropriate high-protein snacks include: 1 cup of 1 percent milk fat cottage cheese. one slice of bread with peanut butter and a glass of 1 percent milk. a single-serving container of plain Greek yogurt with berries.

healthline.com - Protein Before Bed to Gain Muscle - Healthline

Whether you want to lose weight or gain it, a diet with an adequate amount of protein is key.

The Dietary Guidelines for Americans suggest your daily calories should consist of:

10 to 35 percent of protein

45 to 65 percent from carbohydrates

20 to 35 percent of fat

The recommended daily allowance of protein is 0.8 grams per kilogram of body weight. Research suggests, though, that athletes benefit from more protein to maximize muscle growth. Those who frequently and consistently lift weights or do resistance training may benefit from consuming 1.3 to 1.8 grams of protein per kilogram of body weight per day. That means that an active 180-pound male should consume about 106 to 147 grams of protein a day for muscle growth. An active 140-pound woman should consume between 83 and 114 grams of protein per day. Is there an optimal time to consume this protein? While hitting the overall daily intake is most important, research does suggest that protein timing can make a difference. Studies are mixed about whether consuming protein immediately after a workout has a beneficial effect on muscle growth. Several studies do show that protein consumed before bed can indeed foster muscle growth.

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