Empty Calories
Saturated fats and added sugars enhance the flavors and tastes of foods when cooking the foods and make the foods more appealing. Nowadays, many foods and beverages contain empty calories, which means calories from saturated fats or added sugars that add few or no nutrients. Saturated fats and added sugars contribute about 35% of daily calories without contributing to the overall nutrient adequacy of the diet.
Saturated fats are found naturally in foods or added when foods are prepared at home or processed by food companies. Saturated fats usually are solid at room temperature. Coconut oil and palm oil are high in saturated fats.
Added sugars are sugars like white sugar that are added to a food for sweetening and flavor (such as soda and cookies) or added to foods or beverages at the table. Increased consumption of added sugars increases the risk of becoming obese and is a factor in rising obesity rates among adults and children. However, sugars found naturally in fruits and dairy products are not added sugars. You don’t need to eliminate saturated fats or added sugars from your diet, but you need to moderate your intake of them.
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