Some foods have very little nutrition. Other foods are packed with nutrients. If you fill up on foods that are rich in nutrients, you get the best nutrition for the fewest calories. That can help you stay healthy and manage your weight. Here’s an example. An average candy bar has around 200 calories. You know what else has about 200 calories? A bowl of oatmeal with nonfat milk, topped with fresh blueberries. Oatmeal is full of heart-healthy fiber, protein, and vitamins as well. That candy bar, on the other hand, is mainly full of added sugar, which can harm your health.