Most people think of being on a diet in terms of eating less food. You might control your portions, leave some of your meal uneaten or scrupulously measure your servings to reduce calories. While with some foods these practices are helpful, the "less is more" maxim does not apply to all foods. Foods that are low in caloric density, also known as energy density, enable you to fill up on larger portions while delivering a relatively low number of calories. According to the Chicago Tribune, eating a low caloric density food can provide a greater feeling of fullness than its high-density equivalent.
Vegetables
Most vegetables are high in water content, which adds bulk and a feeling of fullness to food without increasing calories, according to the Mayo Clinic. For example, carrots are roughly 88 percent water. Vegetables also are high in fiber, which not only increases the volume and satiation of a food but also slows the digestive process, which enables you to feel full longer. Most vegetables, such as broccoli, lettuce and asparagus, are low in calories. Starchy vegetables, such as potatoes, peas and corn, are higher in calories.
Fruits
Fresh, whole fruits are another way to fill up on low-calorie density. According to the Chicago Tribune, eating an apple can provide the same feeling of fullness as 2 oz. of potato chips, at a fraction of the calories. Whole fruits such as grapefruit, berries, apples and oranges are high in water and fiber and low in calories, the Mayo Clinic says. To get the lowest caloric density from fruits, stick mainly to whole, fresh fruits, since dried fruits and fruit juices may contain added sugar.
Whole Grains
Although carbohydrates are generally higher in caloric density, whole-grain breads, pastas and cereals have high fiber, making them somewhat less dense in calories, the Mayo Clinic says. Foods such as whole-wheat bread, oatmeal, brown rice and whole-wheat pasta may increase your feeling of fullness for the calories consumed. However, even the lowest caloric density grains should be eaten moderately and mindfully, as they generally are higher in calories than fruits and vegetables.
Proteins
The Mayo Clinic says that the proteins that are lowest in caloric density are often those that are lowest in fat. This includes vegetable sources of protein, including soy, beans, peas and lentils, which have the added advantage of being high in fiber. Animal sources of protein with the lowest caloric density include fish and skinless white-meat chicken. You can also get some lower caloric density proteins from egg whites and fat-free dairy products, according to the Mayo Clinic.
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