So what the heck does "Empty Calories" mean? Well it’s just another name for describing junk food, really.

Empty Calories = High Calories but Low Nutrition

Provides Calories > Carbohydrates, Protein and Fat (collectively known as Macro-nutrients)

Provides No Calories > All vitamins & minerals including antioxidants (collectively known as Micro-nutrients) as well as fiber

Examples of foods containing mostly empty calories

• French fries, fried chicken, chips and all other deep-fried foods.
• Candy, pop and other sweetened packaged foods.
• Beer, wine and all other alcoholic beverages.
• Refined grains such as crackers, cookies, white rice and white bread.
  (Refined grains do provide some B vitamins, but that's it).

So basically empty calories are items that contain lots of sugar/fat/additives and not much of anything else. Avoid deep-fried foods, sweetened drinks, canned drinks, and refined grains such as white bread and rice. Choose fruit, veggies, yogurt, and whole grains to get the right nutrition. Empty calories do nothing but leave you feelin’ empty!