Low- calorie and low- fat foods that can satiate hunger are typically referred to as low-energy-dense foods. These foods are optimal for weight management since they are low in calories but can control hunger. A healthy diet that includes a wide variety of whole grains, fruits, vegetables and lean proteins typically contain numerous low-energy-dense foods.
Energy Density
Energy density refers to the amount of energy or calories in a measured amount of food. Presented as the number of calories in a gram, or kcal/g, foods with a lower energy density provide fewer calories per gram than high energy density foods. This means that for the same number of calories in a serving of high energy dense food, a larger portion of a low energy dense food can be consumed. Typically, high energy density foods have a high fat content while foods with a lower energy density contain larger amounts of fiber and water, according to the Centers for Disease Control.
Fiber
Dietary fiber is the indigestible material in plant matter that passes through the digestive system relatively intact and has an energy density of 1.5 to 2.5 kcal/g. Since the body cannot absorb fiber, it has a limited number of calories and tends to slow down the digestive process. This makes the body feel fuller longer, though fewer calories were consumed. Whole grains and legumes tend to be reliable sources of healthy low-calorie fiber that can provide the body with long term energy.
Fruits and Vegetables
Fruits and vegetables are examples of low-energy dense foods. Not only are they reliable sources of fiber, they also tend to have a high water content. According to the CDC, a high water content lowers the energy density levels of food, since water has an energy density of 0kcal/g. The fiber in fruits and vegetables helps to contribute to the feeling of fullness, while the water reduces the number of calories in each serving. This makes fruits and vegetables a healthy snack and a delicious addition to meals.
Low-Fat Proteins
With an energy density of 9 kcal/g, fat is the most energy dense nutrient in food, notes the CDC. Although a small amount of unsaturated fats are essential to a healthy diet, they are not typically found in animal proteins. Replacing high-fat animal proteins with low- fat alternatives can reduce the daily intake of total fats and calories. Low-fat proteins include lean meats, low-fat dairy products, seafood, poultry, legumes, and beans. When eaten in combination with carbohydrates and fiber, proteins can help to maintain energy levels and make the body feel fuller longer, the Mayo Clinic says.
Creating a Low-Energy Dense Diet
A wide variety of fruits, vegetables, whole grains, legumes, lean meats, and low-fat dairy foods are essential to a healthy balanced diet. A low-energy density diet is no different. A low-energy density diet should include large portions of fresh fruits and vegetables both as snacks and in meals and smaller portions of the unsaturated fats and fatty acids found in nuts and fish. Foods that have low moisture content such as crackers, cookies and chips should be eaten infrequently and foods that are high in unhealthy fats, such as margarine and bacon, should be avoided.
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