Empty calories
Empty calories, in casual dietary terminology, are a measurement of the energy present in high-energy foods with poor nutritional profiles, with most of the energy typically coming from processed carbohydrates, fats, or ethanol. Also known as a discretionary calorie, an "empty calorie" has the same energy content as any other calorie but lacks many accompanying nutrients such as vitamins, dietary minerals, antioxidants, amino acids, or dietary fiber. Although carbohydrates, fats and water are also nutrients, they are typically ignored for this analysis, with the exception of essential fatty acids.
Caloric intake must be balanced with activity to maintain a proper weight, so sedentary individuals and individuals who are eating fewer calories in an effort to lose weight should not substitute foods high in vitamins and minerals with empty calorie foods[1] as eating too few vitamins and minerals may lead to chronic diseases.[2] Dietitians and nutritionists prevent or treat illnesses by designing eating programs and recommending dietary modifications according to patients' needs.[3] To protect against chronic illness and maintain a healthy immune system, The American Dietetic Association recommends eating a variety of nutrient rich foods every day.[4]
The following foods are often considered to contain mostly empty calories and may lead to weight gain:
- Sweets, candy, ice cream, soft drinks, fruit-flavored beverages and jellies with a low percentage of fruit, and other foods containing added sugar
- Refined grains, such as white bread or white rice
- Margarine or shortening
- Butter, lard, dripping and other saturated fat
- Beer, wine, and other alcoholic beverages
- High fat foods such as hamburgers, hot dogs, fried chicken, pizza, donuts, and French fries[citation needed]
| Age (years) | Gender | Total daily calorie needs | Daily limit for empty calories by group who engage in moderate exercise 30 minutes or less daily |
|---|---|---|---|
| 2-3 | Both | 1000 | 135 |
| 4-8 | Both | 1200-1400 | 120 |
| 9-13 | Females | 1600 | 120 |
| 9-13 | Males | 1800 | 160 |
| 14-18 | Females | 1800 | 160 |
| 14-18 | Males | 2200 | 265 |
| 19-30 | Females | 2000 | 260 |
| 19-30 | Males | 2400 | 330 |
| 31-50 | Females | 1800 | 160 |
| 31-50 | Males | 2200 | 265 |
| 51+ | Females | 1600 | 120 |
| 51+ | Males | 2000 | 260 |
References
- "Adequate Nutrients Within Calorie Needs". Dietary Guidelines for Americans 2005. Retrieved 2006-05-09.
- "Nutrient-dense food vs. empty-calorie food". Calorie Counter. Retrieved 2006-05-09.
- "Empty Calories: How Many Empty Calories Can I Have?". USDA MyPlate 2011. Retrieved 2011-11-01.
 | This food-related article is a stub. You can help Wikipedia by expanding it. |