Expert reveals how hidden calories sneak into everyday meals and drinks

Many everyday foods contain hidden calories that add up without people realising. A leading cardiologist has shared simple ways to cut back on these extra kilocalories. Small changes in shopping, cooking, and eating habits can make a big difference over time.

Oksana Drapkina, a Russian public health expert, advises checking food labels to spot added sugars and fats. She warns that items like muesli bars, granola, and protein snacks often appear healthy but are packed with hidden calories. Even nutritious foods, such as nuts and dried fruits, should be eaten in small amounts due to their high energy content.

Common drinks also contribute to excess intake. Sugary beverages, store-bought juices, and energy drinks provide little nutrition but many calories. Alcohol is another surprise source, with a single litre of beer containing around 500 kcal. Drapkina suggests swapping processed foods for whole grains, vegetables, and home-cooked meals. She highlights that white bread, condiments, and fast food can quickly push up daily calorie totals. Portion control plays a key role, especially with calorie-dense foods like desserts and pre-packaged meals. Gradual adjustments work best, according to the expert. She recommends cutting down on sugary drinks, choosing minimally processed options, and staying active. These steps help create lasting habits rather than short-term fixes.

The advice focuses on practical, everyday changes to reduce hidden calories. Reading labels, cooking at home, and watching portions can lower intake without strict diets. Over time, these adjustments may lead to better energy balance and improved health.