Energy-dense foods contain a high number of calories per serving and are not generally a recommended part of a normal, healthy diet because, when eaten regularly, they can increase the risk of developing diabetes, reports Reuters website. According to the Centers for Disease Control and Prevention, people who consume diets rich in low energy-dense foods, such as fruits, vegetables and whole grains, will be more likely to achieve and maintain a healthy weight.
Sweets
Generally, desserts and sweets are considered to energy-dense foods. According to the MayoClinic.com, these sweets are high in calories and a person only has to consume a small amount to achieve a high calorie intake. Candies are particularly high in calories for their size because the main ingredient in candy is sugar. Desserts made with white flour will be more energy-dense than desserts made with whole-wheat flour. This is because unlike white flour, whole-wheat flour still contains fiber and fiber lowers the energy density of foods.
Desserts made primarily with raw fruit and with little added sugar have a lower energy density because fruit contains high amounts of fiber and water, both of which lower the energy density in the food.
Sugary Drinks
Drinks with a high calorie content and made with large quantities of sugar are considered to be energy-dense foods. Energy-dense drinks include juices, sugary sodas, some sports drinks and cocktails. Each of these drinks provides high numbers of calories and little nutritional benefit.
Replace these energy-dense drinks with low energy density drinks, such as water, unsweetened tea and plain coffee.
Meats
Meats are energy-dense foods. Many meats provide a significant number of calories in a small portion. Specific energy-dense meats include steak, hot dogs, sausage and fried meats.
Switching the primary source of proteins away from these energy-dense meats to proteins that have a higher volume and fewer calories will help achieve and/or maintain a healthy weight. Possible lower energy-dense proteins include chicken without the skin, fish, tofu, beans and nuts.
Processed Foods
Many highly processed foods are considered energy-dense foods, notes Reuters. Read nutrition labels to determine if processed foods are energy-dense. Look for foods that are high in calories and have a small serving size, as these will be considered energy-dense.
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