Contrary to what the media tells us, calories are not the enemy. Your body needs calories to grow as well as to give you the energy to go about your daily routine. What should be avoided are empty calories. Empty calories are calories that come from foods or drinks that provide little to no other nutritional value. Empty calories are hard to avoid and are okay to eat sometimes. However, many people over consume foods that provide lots of calories without providing other helpful nutrients. Sources of empty calories include sodas, and many prepackaged snacks like chips and cookies.