What are empty calories?

'Empty calories' usually are the foods and drinks we consume that provide little or no nutritional benefit. PHOTO/COURTESY/YOGURTNUTRITION. 

Many of the foods and beverages we eat and drink contain empty calories (calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories. Learning more about solid fats and added sugars can help you make better food and drink choices. 

Solid fats are fats that are solid at room temperature, such as butter, beef fat, and shortening. Some solid fats are found naturally in foods but can also be added when foods are processed by food companies or when they are prepared. Added sugars are sugars and syrups that are added when foods or beverages are processed or prepared.

Solid fats and added sugars can make a food or beverages more appealing, but they can also add a lot of calories. Some of the foods and beverages that provide the most empty calories include cakes, cookies, pastries, and donuts (contain both solid fat and added sugars), sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars). 

Others include pizza (contains solid fat), ice cream (contains both solid fat and added sugars), sausages, hot dogs, bacon, and ribs (contain solid fat). These foods and beverages are the major sources of empty calories, but many can be found in forms with less or no solid fat or added sugars. For example, you can choose water, milk, or sugar-free soda instead of drinks with sugar. Also, check that the calories in these products are less than in the regular product.

In some foods, such as most candies and soda, all the calories are empty calories. However, empty calories from solid fats and added sugars can also be found in some other foods that contain important nutrients. 
Making better choices, such as extra lean beef, can help keep your intake of added sugars and solid fats low.

A small amount of empty calories is okay, but most people eat far more than is healthy. 
It is important to limit empty calories to the amount that fits your calorie and nutrient needs. You can lower your intake by eating and drinking foods and beverages containing empty calories less often or by decreasing the amount you eat or drink.
Source: schoolnutritionandfitness.com