Calories per Serving / Serving Size = Caloric Density
Caloric Density and Obesity
Research links high-calorie-dense foods to weight gain. People who eat these eat fewer calories.
Caloric Density can affect weight
A study found that people who eat these diets eat fewer total daily calories. This is linked to lower body weight, BMI, and waist circumference.
Calorie density and hunger
Low-calorie-dense foods tend to provide less fat and more fiber. This helps to feel full.
Improve health with these foods
A low-calorie-density diet forces you to change how you eat. Here are a few tips to help.
Eat less processed food
Eat more healthy food
Reduce total calories
Eat a well-balanced diet
Foods with lower calorie density
Natural whole foods have a very low-calorie density. Here’s a list of many to choose from: vegetables, meat and fish, dairy, eggs, and starchy carbs.
Most of these low-calorie dense food items can be high in satiety due to the amount of fiber. Lastly, they are packed with nutrients, including vitamins, minerals, and antioxidants. Here are some tips on how to incorporate caloric density into your diet.
Only eat when you are hungry.This is easier said than done. However, many people eat when they are bored. Try to eat until you feel about 80% full after meals.
Don’t drink your calories.This is an easier one to incorporate into your diet. Liquids don’t fill your stomach as much as solid food does. Drink water.
Fill your plate with low-calorie dense foods.At least half or more of your plate should consist of whole grains, starchy and non-starchy vegetables, beans, and fruit. This will keep you full and satisfied.
Be aware of the use of oils.Olive oil and vegetable oils are the most calorically dense food. Avoid fried foods and oils in your salads. This can help to keep meals lower in calories.
High-calorie density foods
Here is a selection of foods with high-calorie density. Limit the consumption of these foods. Candy Pastries Fast food Oils High-fat dairy Fatty meats Nuts Sugary drinks
