[Brandon Gremillion is a student at the University of Mount Olive majoring in Exercise Science. He is currently an Athletic Development Intern at Athletic Lab.] Empty calories refer to foods high in calories, but low in nutrients. The term empty relates to added sugars and solid fats that are found in many processed foods which offer no micronutrients (Grosvenor & Smolin, 2015). Micronutrients are all of the essential vitamins and minerals we must consume on a daily basis because they are not synthesized in our bodies. A majority of the food found in America is processed. The more processed something is the less nutritious it usually is. Identifying processed food is not difficult. If it does not come from and animal or grows from the Earth then it is processed. If the food is not in its naturally existing state before it is prepped for a meal then it is most likely processed. Many people have an understanding of macronutrients (carbs, fats, and protein), but lack knowledge of the micronutrients. Vitamins are organic compounds that regulate body processes necessary for growth, reproduction, and maintenance of health (Ferraro & Steele, 2004). Vitamins are either water soluble (B vitamins and vitamin C) or fat soluble (vitamins A, D, E, K). The vitamins split up into sub groups to help generalize how the vitamins are absorbed, transported, excreted, and stored in the body (Grosvenor & Smolin, 2015) Water soluble vitamins are not stored to a great extent and rapidly deplete from the body (Grosvenor & Smolin, 2015). We must eat these vitamins regularly to avoid becoming deficient. The B vitamins are directly involved in transferring the energy in carbs, fats, and protein to Adenosine triphosphate (ATP) (Ferraro & [...]