Empty Calorie Food

Eating too much fat, sugar, sodium and refined carbohydrates may leave you malnourished and obese. Health organizations such as the U.S. Department of Agriculture and the Centers for Disease Control and Prevention recommend avoiding empty calories to promote health and weight management. Learn to identify empty calories and replace them with healthier choices.

Definition

Empty calorie foods refer to those that do not offer a lot of nutritional value, explains Dr. Ann Albright in a January 11, 2008 report on ABC News. Foods high in saturated or trans fats, sugar and refined flours are often designated as empty. Empty calorie foods also tend to be very high in calories.

Significance

About one-third of Americans' daily calories come from empty calories such as added sugars and solid fats, notes the 2010 Dietary Guidelines Advisory Committee established by the U.S. Department of Agriculture. Eating these foods pushes out more nutrient-rich options such as vegetables, fruits, low-fat dairy and whole grains. It also contributes to America's obesity epidemic.

Empty Calorie Foods

Candy, ice cream, cookies and cakes are sources of empty calories. Soda, fruit-flavored drinks and energy drinks are liquid empty calories. White bread, white rice and white bagels provide little nutrition for their calories. Saturated fats such as butter, shortening, lard and some margarines offer little more than fat. Alcohol is also considered empty calories. Many favorite snack foods such as white crackers, chips, processed meats, donuts and fries are limited in nutrition and high in calories.

Strategy

The majority of your diet should consist of whole foods that provide significant nutrition per serving. Lean meats, low-fat dairy, fresh produce, nuts and seeds, beans, whole grains and unsaturated fats should form the foundation for most meals. You can enjoy some discretionary, or empty, calories daily, but keep that amount to about 10 percent of calories per day, especially if you are sedentary, according to the USDA Food Guide Pyramid. For the typical 2,000-calorie per day diet, that's just 200 calories.

Considerations

Taking supplements is not a way to make up for a diet full of empty calories. Vitamin and mineral supplements are designed to enhance your diet, not to replace healthy choices, notes MayoClinic.com. Even if you eat a healthy diet, you may need extra vitamins, but before taking any supplements, consult your health provider.