Participants in kettlebell competitions are judged on how well they're able to hold the bell over their head while their body achieves "fixation," with all joints locked and their posture in alignment. Failing to hold that position earns them a "no-count."

Luckily, helping your kids avoid no-count foods is a lot less difficult, and comes with no risks to muscles or bones.

According to a paper presented at the NUTRITION 2020 conference (held online), one-fourth of the calories kids consume are no-count nutritionally.

Researchers found that added sugars and solid fats were the main culprits, with younger children getting additional empty calories from fruit drinks and flavored milks; adolescents are consuming them in pizzas, sodas, and sweet baked goods.

Such poor nutrition is a direct route to obesity and premature high blood pressure, cardiovascular disease, diabetes, cancer, osteoporosis — even hearing loss.

It also triggers inflammation that damages the immune system, brain, and digestive tract.

And if your kids are eating no-count calories, we bet you are too.

Take these steps to protect your children's health and improve your own:

• Nix drive-thrus, sodas, and sugary foods.

• Prepare large batches of healthy soups (split pea, gazpacho, chicken noodle) or stews (chicken with whole-wheat pasta and veggies) once a week.

• Get the whole family to pitch in with grocery shopping and cooking.

• Find great recipes in Dr. Mike's "What to Eat When Cookbook."