Are empty calories an important part of your diet that should be consumed daily?

Empty calories refer to foods and beverages that provide energy primarily from added sugars and unhealthy fats but have little to no nutritional value—in other words, they offer few vitamins, minerals, or other beneficial nutrients. Common sources of empty calories include sugary drinks, candy, and many processed snacks. Consuming these types of calories regularly can lead to imbalances in the diet, as they can displace more nutrient-dense foods that are essential for health.

In a balanced diet, the focus should be on consuming foods that provide valuable nutrients needed for optimal growth, development, and overall health. Therefore, it is generally advised not to include empty calories as a significant part of your daily intake; they are not necessary for maintaining good health and can contribute to weight gain and nutritional deficiencies. The emphasis should instead be placed on whole foods that supply essential nutrients that the body needs to function properly.

Moderating the intake of foods with empty calories may be acceptable on occasion, but a daily consumption of empty calories detracts from the quality of the overall diet and is not recommended.