Low Energy Dense Foods

If you struggle with excessive appetite, overeating or weight control, emphasizing low energy dense foods may provide multiple benefits. Foods with low energy density contain relatively few calories per serving. The healthiest options are rich in fiber and/or water, which promote fullness and allow you to eat more food volume while managing your weight, according to MayoClinic.com. For best results, seek guidance from your doctor or dietitian before attempting weight loss.

Fruits and Vegetables

Low energy density may be one of numerous reasons diets rich in fruits and vegetables are associated with healthy body weight, according to the Centers for Disease Control and Prevention. They also provide antioxidants -- nutrients that help your body defend itself from infections and disease. Choose fresh, whole varieties most often since canned fruit stored in heavy syrup, juices, sweetened dried fruit and fried or creamy sauce-topped vegetables contain more calories and fewer nutrients. Fruits and vegetables particularly low in energy density include berries, citrus fruits, kiwi, cantaloupe, tomatoes, leafy greens, bell peppers, Brussels sprouts, broccoli and cabbage.

Whole Grains

When whole grains are refined for use in enriched breads, cereals and snack foods, much of their nutrient and fiber intake is lost. Thus, whole grains have significantly lower energy density than refined grains, such as white flour. MayoClinic.com describes whole grains as a "classic example" of foods that allow you to feel fuller while consuming fewer calories. To reap ample benefits of whole grains, try replacing refined foods in your diet with 100 percent whole grain breads, brown rice, wild rice, quinoa, pearled barley, steel-cut oatmeal and air-popped popcorn.

Low-Fat Dairy Products

Swapping whole milk and high-fat cheeses with low-fat dairy products is one of the "easiest ways" to reduce fat and energy density in your diet, according to coauthor of "The Volumetrics Weight-Control Plan: Feel Fuller on Fewer Calories" and Guthrie Chair in Nutritional Sciences at The Pennsylvania State University. Low-fat milk provides valuable amounts of protein, which promotes healthy blood sugar levels and fullness, and essential nutrients, including calcium and vitamin D. For a low energy density breakfast, top whole grain cereal with skim or nonfat milk or add low-fat yogurt to fruit smoothies.

Fish and Lean Poultry

Fish and lean poultry provide rich amounts of protein and contain less overall fat, saturated fat and calories than red meat, dark-meat poultry and processed meats. Protein-rich foods promote a sense of physical and emotional fullness, according to Rolls, who explains that meals seem psychologically more "complete" when a protein source is included and that fish may promote more satiation than other protein-rich foods. For improved appetite and caloric control, incorporate baked, broiled, poached or grilled fish or lean poultry, such as skinless chicken or turkey breasts, into nutritious, balanced meals regularly.