We all know when calories add up, so do the pounds. But where those calories come from is even more important. That's why it's vital to choose quality calories over empty ones for everything you eat.

What to look out for

Ingredients
Look to see what is in your food. Even though the package says it's only 100 calories, if they include hydrogenated oils instead of far-healthier olive or sunflower oil or bleached white flour instead of whole grains, then it's junk.

Fiber
We all need roughly 25 grams a day of fiber, which not only helps with regularity, it can keep us feeling fuller and more satisfied than foods without it. Fiber in turn keeps you from overeating and helps you consume less overall calories.

Sugar
If the sugar content is high, then it's not good for you. If you're going to eat sugar at all, make sure it's natural and comes from fruits or vegetables instead of refined sugar in processed foods. Too many sugars in your diet cause you to gain weight.

Fat
Fat is actually a necessary part of a healthy diet -- as long as it's unsaturated. Watch out for transfats and saturated fats, which will make you fat!

Vitamins and Minerals
Check to see what kinds of vitamins and minerals are in what you're about to eat. If it has none, then you know it has no nutritional value. Healthy snacks and foods, however, will have at least some.

--SelfGrowth.com

*Disclaimer: New York Weight Loss Center and WeightLossNYC.com in no way endorse Subway or the foods portrayed in this image or commercial.

Image source: YouTube courtesy Subway

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Labels: calories, fat, nutrition facts, sugar, weight gain, weight loss