Empty calories


In human nutrition, the term empty calories applies to foods and beverages composed primarily or solely of sugar, fats or oils, or alcohol-containing beverages. These supply food energy but little to no other nutrition in the way of vitamins, minerals, protein, fibre, or essential fatty acids. Fat contributes nine calories per gram, ethanol seven calories, sugar four calories. The U.S. Department of Agriculture advises, "A small amount of empty calories is okay, but most people eat far more than is healthy." The phrase is derived from low nutrient density, which is the proportion of nutrients in a food relative to its energy content.
Considering energy foods as adequate nutrition was first scientifically demonstrated to be false by François Magendie by experiments on dogs and described in his Précis élémentaire de Physiologie. He showed that eating only sugar, olive oil, or butter, each led to the death of his test animals in 30 to 40 days.

Examples

The following foods are often considered to contain mostly empty calories and may lead to weight gain:
A diet high in added sugar typically reduces consumption of foods that contain essential nutrients. One review reported that for increases in consumption of added sugars, nutrients at most risk for inadequacy were vitamins A, C, E, and magnesium. For these, nutrient intake was less with each 5% increase in added sugars intake.
A diet high in alcohol can have the same effect. According to one review, "Micronutrient deficiencies occur in patients with ALD because the major proportion of calories derived from alcohol lack minerals and vitamins. Specific emphasis is necessary for zinc, vitamin D, thiamine, folate, cyanocobalamin, and selenium." People with ALD also display sarcopenia, but it is not clear if this is due to chronic low protein intake or the disease, which is known to inhibit muscle protein synthesis.

Allowable intake without impacting health

Food energy intake must be balanced with activity to maintain a proper body weight. Sedentary individuals and those eating less to lose weight may suffer malnutrition if they eat food supplying empty calories but not enough nutrients. In contrast, people who engage in heavy physical activity need more food energy as fuel, and so can have a larger amount of calorie-rich, essential nutrient-poor foods. Dietitians and other healthcare professionals prevent malnutrition by designing eating programs and recommending dietary modifications according to patient's needs.
The USDA advises the following levels of empty calorie consumption as an upper limit for individuals who engage in 30 minutes or less of moderate exercise daily.
GenderAge Total daily calorie needsDaily limit for empty calories
Male2–31000135
Male4–81200–1400120
Male9–131800160
Male14–182200265
Male19–302400330
Male31–502200265
Male51+2000260
Female2–31000135
Female4–81200–1400120
Female9–131600120
Female14–181800160
Female19–302000260
Female31–501800160
Female51+1600120