Low-energy-dense foods offer fewer calories per serving than those with a higher energy density. They can help with weight loss by satisfying cravings and hunger without causing you to exceed your calorie goals. Enjoy larger servings of low-energy-dense foods for the same amount of calories as contained in smaller servings of foods with a higher calorie density. Include low-energy-dense foods at meals or snacktime to curb hunger and enhance nutrition.
Broth-Based Soups
Compared to stew, cream soup, chowder, chili and bisque, broth-based soup has a low-energy density. A cup of chicken noodle soup contains 75 calories, while a cup of cream of chicken contains 117 calories. If you compare an appetizer of broth-based soup to other options like nachos, fried cheese or quesadillas, the benefits of choosing low-energy-dense soup become even more apparent. A study in "Appetite" in November 2007 found that eating soup before a meal can reduce overall calorie intake by 20 percent.
Fruits and Vegetables
Most fruits and vegetables contain high amounts of water and fiber, making them filling without a lot of calories. Use fruits in place of some of your morning cereal or ice cream dessert to save calories. Bulk up serving sizes of casseroles but not the calorie content by adding vegetables in place of some of the meat or cheese. Vegetables like zucchini, broccoli and eggplant have mild flavors but few calories per serving. Avoid fried vegetables, sweetened fruits and avocados, which are more calorie-dense.
Non-Fat Milk
A cup of skim milk contains just 86 calories, while full-fat milk contains 149 calories. Replace soda, which contains 150 calories per can, with non-fat milk to save calories. Non-fat milk also provides more nutrition than sugary drinks.
Air-Popped Popcorn
A cup of air-popped popcorn contains just 31 calories. A serving of chips contains about 140 calories, and an ounce of nuts about 160 calories. You can enjoy more than 4 cups of popcorn for the same calories as these other snacks.
Vinegar
Vinegars contain approximately 2 to 5 calories per tablespoon. Compare this to 16 calories for catsup, 69 for Italian dressing or 74 calories for ranch dressing. Use vinegar mixed with a teaspoon of olive oil in lieu of fattier dressings for marinades, salad toppings or dips for bread.
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