Low To High Energy Density Foods

The energy density of foods is determined by the foods' calories and weight. High energy foods contain more calories per gram in weight than low energy density foods. According to the Centers for Disease Control and Prevention, replacing higher energy density foods with lower energy density alternatives can play an important role in weight management. This dietary technique may also enhance your nutritional wellness and overall health, since nutrient-rich foods are emphasized. Focusing on denser foods may provide benefits if you hope to gain weight.

Fruits and Vegetables

Fruits and vegetables are low in energy density and rich sources of nutrients that help your body's ability to protect itself from infections and disease. As water and fiber-rich foods, fresh fruits and vegetables allow you to consume more food volume, stay fuller longer between meals, and still lose weight, according to MayoClinic.com. If weight loss is your goal, limit or avoid fruit juices, dried fruit and canned fruit stored in heavy syrup, which are higher in energy density. Broth-based vegetable soups are additional light, satiating and nutritious food options.

Dairy Products

Dairy products, such as milk, yogurt and cheese, are valuable sources of protein and nutrients, including vitamin D and calcium. Barbara Rolls, professor of nutritional sciences at Penn State University and co-author of "The Volumetrics Weight-Control Plan: Feel Full on Fewer Calories" recommends low-fat dairy products as valuable weight loss, low-density meal components. Skim and low-fat milk, yogurt and cottage cheese all contain fewer calories per gram than higher energy density products, such as whole milk, high-fat cheeses, full-fat sour cream, cheesecake, butter and ice cream.

Whole Grains

Whole grains are grains that have retained valuable nutrient, fiber and protein content during food processing. As fiber-rich foods, whole grains supply fewer calories and more nutrients per serving than refined carbohydrate sources, such as enriched breads, pasta and snack foods according to MayoClinic.com. Whole grains also have a milder impact on your blood sugar levels, which promotes fullness, healthy digestion and sustained energy levels. Examples of nutritious, low energy density whole grain foods include 100 percent whole grain breads, steel-cut or old fashioned oatmeal, barley soup, long-grain brown rice, wild rice and air-popped popcorn.

Meat and Fish

Meat and fish provide rich amounts of protein, which enhances tissue repair, supports lean tissue growth and promotes positive blood sugar balance. Since high-fat red meat, processed meats, dark-meat poultry and fried fish contribute trans fats and saturated fats -- fats associated with unhealthy cholesterol levels and heart disease. Rolls suggests leaner options. Skinless white-meat poultry, fish and extra-lean red meat contain less saturated fat and fewer calories per gram. Use low-fat cooking techniques, such as baking, broiling and steaming, for heightened benefits. For heart-healthy, higher energy density meals, grill fish, lean meats and poultry in plant-based oil.