The Truth About Empty Calories and How to Avoid Them
Discover what empty calories really are, which foods contain them, and practical strategies to reduce them without giving up foods you enjoy.
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Frequently Asked Questions
What exactly are empty calories?
Empty calories come from foods that provide energy (calories) but contain little to no nutritional value like vitamins, minerals, fiber, or protein. Common sources include added sugars, solid fats, and alcohol. These calories fill you up without nourishing your body.
What are the worst empty calorie foods?
The biggest empty calorie offenders include sodas and sweetened beverages, candy and sweets, pastries and baked goods, chips and deep-fried foods, alcohol, and fast food items. These provide significant calories with minimal nutritional benefit.
Are all processed foods empty calories?
No, not all processed foods are empty calories. Some processed foods like canned beans, frozen vegetables, and whole grain bread retain their nutritional value. The term "processed" is broad; focus on minimizing ultra-processed foods with long ingredient lists of additives.
How many empty calories can I have per day?
The Dietary Guidelines suggest limiting empty calories to 10% or less of total daily calories. For a 2,000 calorie diet, that is about 200 calories from added sugars and solid fats combined. Many Americans consume 3-4 times this amount.
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