Food energy density: Eat less calories and feel satisfied.

Who doesn't want to eat less and burn more calories? Learn how eating the appropriate meals can assist you in achieving your goals!

After all, calories provide energy, thus energy density is just another way of saying caloric density. In a nutshell, it refers to the quantity of calories contained in a given volume or weight of food. Low energy density foods are those that don't have a lot of calories packed into each bite, such as fruits and vegetables. They also have a low fat content and a high water or fiber content. Foods with a high energy density pack a lot of calories into a small amount of space, such as fatty foods like fast food and sugary foods like sodas and candy.

Increase your intake of low-density foods.

The volume and weight of food you eat, not the quantity of calories you ingest, determines how full you feel. Because of two essential variables, you can eat more volume while consuming fewer calories if you choose foods with low energy density – few calories for their bulk.

• Water. Water is abundant in most vegetables and fruits, providing volume and weight but little calories. Half of a huge grapefruit, for example, is 90% water and contains only 50 calories.

• Fiber. Foods high in fiber, such as vegetables, fruits, and whole grains, add bulk to your diet, making you feel fuller faster. Fiber takes longer to digest, so you'll feel fuller for longer. Adults require approximately 25 to 35 grams of fiber per day, although the average adult consumes significantly less. Increase your fiber intake gradually as you increase your hydration intake.
  

Breakfast

Use these visual comparisons to aid in your decision-making.

You could have... for roughly 300 calories… A single giant glazed doughnut is a high-density meal.
Or
A bowl of bran flakes with skim milk, blueberries, and a slice of whole-wheat toast with peanut butter is a low-density lunch.

Lunch

You could have... for roughly 275 calories. A candy bar is a high-density meal.
Or
A warm bowl of soup laden with fiber-rich beans and veggies is a low-density meal.

Dinner

You could have... for roughly 600 calories. A bacon cheeseburger is a high-density meal.
or
A sandwich with soup, fresh fruits and vegetables, and a few crackers is a low-density meal.

Snack

You could have... for roughly 150 calories. 1 ounce of potato chips is a high-density snack.
or
3 1/2 cups air-popped popcorn (low-density snack)

As you can see, choosing meals with a low energy density allows you to consume fewer calories while feeling more satiated – in other words, you can eat more. Reduce the fat in your favorite dishes and increase the amount of fiber-rich foods like fruits and vegetables.