How is "empty calories" defined?

The concept of "empty calories" refers to foods and beverages that provide a high amount of energy primarily in the form of sugar and unhealthy fats but lack essential nutrients such as vitamins, minerals, and fiber. These items contribute to energy intake without supporting overall health or providing the nutrients the body needs for proper functioning.

For example, sugary drinks, candies, and many processed snacks deliver significant calories but do not contain components beneficial for health, such as protein, healthy fats, carbohydrates with fiber, or micronutrients. This can lead to excessive caloric consumption without achieving nutritional balance, ultimately increasing the risk of health issues like obesity, diabetes, and heart disease.

In contrast, foods that are high in fiber and nutrients, low in calories and high in water content, or fortified with vitamins and minerals do not fit the definition of empty calories as they provide essential benefits beyond mere energy.