Energy density is an important concept to understand if you're trying to lose weight. It's the measurement of the number of calories per gram of weight for each kind of food. For weight loss, you should increase your intake of low energy density foods. These foods are low in calories, yet they take up more space in your stomach, making you feel fuller. By taking in plenty of low energy density foods, you can avoid feeling deprived and hungry while dieting. Foods that have high water content are typically energy dense. Their water content adds to the weight of the food without adding extra calories.
Leafy Greens
Iceberg lettuce tops the list of leafy greens that are high in water and low in calories. Romaine lettuce, mustard greens, cabbage and spinach are also low energy density foods, according to the "Journal of the American Dietetic Association." Leafy green vegetables are high sources of fiber, and many varieties are packed full of nutrients as well. Iceberg lettuce is relatively bereft of nutrients, so it's wise to opt for the darker leafed, more nutrient-rich varieties. At just 35 calories per boiled cup, kale provides antioxidant, anti-inflammatory and cancer-fighting benefits.
Melons
Melons are a low energy density source of juicy sweetness. At just .29 calories per gram, watermelon is the least energy dense melon. A cup of this summer favorite delivers almost a quarter of the daily recommended value of vitamin C and 10 percent of the daily value for vitamin A, according to the George Mateljian Foundation. Additionally, watermelon has lycopene that may reduce the risk of prostate, breast, colorectal and lung cancers.
Tomatoes
Red tomatoes are 94 percent water, according to the University of Kentucky College of Agriculture, and, like kale, they're full of cancer-fighting lycopene. These versatile veggies are ubiquitous in western cuisine, where fries are doused with ketchup and pasta is smothered with tomato sauce. Left on their own, without the calorie-packed fries and pasta, tomatoes provide a great source of low-calorie fiber and nutrients.
References
- "Journal of the American Dietetic Association"; The Rising Cost of Low-Energy-Density Foods; Pablo Monsivais, Adam Drewnowski; December 2007
- The World's Healthiest Foods: Kale
- The World's Healthiest Foods: Tomatoes
- University of Kentucky Cooperative Extension Service: Water Content of Fruits and Vegetables
- K-State Research and Extension Family Nutrition Program: Root Vegetables
- The World's Healthiest Foods: Watermelon
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