It's the dieter's dream -- eat more and lose weight. That's the allure of low caloric density foods. They take up more space in your stomach, making you feel full and satisfied, but their caloric content is low in relationship to their volume and mass. Barbara J. Rolls, chairwoman of nutritional sciences at Penn State, says that low calorie dense foods hold hunger pangs at bay and can contribute to a healthy plan for long-term weight loss.
Fruits and Vegetables
Fruits and vegetable fill the low-calorie bill due to their high water content. Energy density is calculated by calories divided by weight in grams. The water present in fruits and veggies adds weight and volume without adding calories. Iceberg lettuce tops the list of low calorie density produce, with .014 kcal per gram of lettuce. If the bland crunch of iceberg doesn't thrill you, the hot bite of mustard greens is next highest on the list. Other leafy greens include Romaine lettuce, spinach and cabbage. Squash, tomatoes, cauliflower and peppers are also high in stomach-filling properties and low in calories, according to the Journal of the American Dietetic Association.
Soup
Broth or tomato-based soups can be a filling option when you're trying to eat low calorie. Julie Garden-Robinson, North Dakota State University's food and nutrition specialist, suggests using soups as a 100-calorie first course to reduce your overall caloric intake throughout the rest of the meal. Using plenty of vegetables and eschewing dairy based broths and added fats will help ensure that your soup recipe adheres to the principles of low calorie density dining.
Whole Grains
Whole grains aid in staving off hunger pangs by filling the stomach with low-calorie, high-fiber nutrition. MayoClinic.com suggests that you swear off refined grain products and opt instead for whole-wheat bread, pastas and cereals. Oatmeal makes a low caloric density high fiber breakfast, while brown rice offers a better caloric option than white rice, with the added potential to reduce diabetes risk, according to the Harvard School of Public Health.
Low-fat Protein
Keeping your proteins lean is key to adhering to a low calorie dense diet. Gram for gram, fats contain more than double the caloric content of proteins, delivering 9 calories per gram versus the 4 calories found in protein. Trimming the skins from poultry and fat from red meats will help lower the caloric densities of your protein sources.
References
- North Dakota State University: Prairie Fare: What About Volume?
- Harvard School of Public Health: Replacing White Rice with Brown Rice or Other Whole Grains May Reduce Diabetes Risk
- "Journal of the American Dietetic Association"; Rising Cost of Low Energy Density Foods; Pablo Monsivais, Adam Drewnowski; December 2007
- Eurekalert: Calorie Density Key to Losing Weight
- Kansas State Research and Extension: Eat Energy Dense Foods to Reduce Food Cost
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
