Dashing Dish

The simple fact is that weight loss comes down to two factors: decreasing the amount of calories you are eating, and/or increasing the calories you are burning through exercise! The good news is, you can almost always make a ‘healthier’ and ‘more satisfying’ versions of the foods you love without sacrificing taste and feeling deprived! There is also a way to decrease calories without feeling hungry!

How is that possible you might ask!?! The answer is simple…by adding low ‘density’ foods to your meals. In doing so, you will be able to eat larger volumes of food for less calories and allow you to stay full for longer periods of time!

This knowledge has changed the way that I eat in so many ways! I am now able to to eat larger volumes of delicious food, and stay satisfied longer. I also have more knowledge on which foods to select that will fuel my body more efficiently and give me steady energy throughout the day.

So you may be wondering what is the ‘density’ of food anyway!?! Well, here is a basic description along with some examples to demonstrate what I’m talking about!

You Could Have a Hamburger and Large Fry for 1,000 Calories

Or You Could Have a Turkey Burger, Corn on the Cob, 1 Cup of fruit, and a Salad for HALF of the Calories!

About the ‘Density’ of Food

All foods have a certain number of calories within a given amount (volume). Some foods, such as sugar- packed treats for example, are more ‘dense’ foods. This means for example that a chocolate truffle is a small volume of that food has a large number of calories.

A Chocolate Truffle is an Example of a High Density Food

Alternatively, less ‘dense‘ foods, such as a large piece of fruit provides a larger portion of food with a fewer number of calories. In addition, a piece of fruit for example, would keep you full for a longer period of time than a piece of candy for the same number of calories.

An Apple is an Example of a Low Density Food

The Three Factors That Play a Role in What Makes Food Less Calorie Packed and More Filling:

Water. Many fruits and vegetables are high in water, which provides volume but not calories. Carrots for example, are about 88 percent water and have only 52 calories in 1 cup, where a 1 cup serving of pasta has about 1 percent water and 200 calories in 1 cup.

Fiber. High-fiber foods, such as vegetables, fruits and whole grains not only provide volume, but also take longer to digest, making you feel full longer.

Protein. A number of studies indicate that protein makes a person feel more full than carbohydrates or fats. This suggests that adding sources of lean protein to your meals/snacks can help control hunger.

Low Energy Density Eating Tips

• Have a broth-based soups, or salad (dressing on the side of course) before a meal.
• Add fresh or frozen fruit to meals and/or snacks.
• Add more vegetables to pizza, stir-fry, and pasta dishes.
• Increase fiber intake by eating more high-fiber cereal, whole grains, legumes, vegetables and fruits.
• Increase protein intake by eating more lean meats, low fat dairy products, beans, or soy based foods such as tofu.
• Drink water, low-calorie or calorie-free beverages such as water with lemon, seltzer, naturally sweetened low calories drinks, etc.
• Choose foods with high water content such as watermelon, lettuce, etc. to feel more satisfied and hydrate at the same time!

All this being said, I find it interesting that the foods that are closest to their ‘natural form’ (aka not processed or man-made) is when they are the healthiest, and these are the foods that generally make us feel the most satisfied!

Now it’s your turn!!! Tell me what your favorite low ‘density’ food is! :)

Mine is zucchini I seriously eat an entire baking sheet in one sitting!