Empty calories are great fuel and excellent for use during sports. The lack of other nutrients in these sugary foods means they're absorbed faster into the bloodstream and give quick energy.

Protein and fat from less nutritious foods, such as sausages and ribs, are not worthless. They provide significant amounts of protein - essential for building and repairing muscle.

Consuming only soda, doughnuts, and hot dogs could lead to vitamin and mineral deficiencies and lead to poor health. Evidence shows that nutrient-dense foods, such as fruits, vegetables, whole grains, nuts, and leans proteins, can improve your health.

Empty calories are presented in a way that causes a belief that natural foods are inherently good, and processed ones are inherently bad. It is false. For example, honey lacks macronutrients and breaks down in your body, just like soda.

If your goal is to eat a more nutritious diet, a good recommendation would be to eat more nutrient-dense foods, not to avoid empty calories.

It is important to understand that different foods affect our bodies in different ways. High-sugar foods are great for quick energy while saturated fat can be harmful in large quantities. However, you don't need to avoid it altogether.