Sara Zook, RDN-CD, CPHWC Calorie Density Calorie density is a - - PowerPoint PPT Presentation

Sara Zook, RDN-CD, CPHWC

Calorie Density

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Calorie density is a measure of the calorie content of food relative to its weight or volume.

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It is also called energy density, and is usually measured as calories per 100 grams (3.5 ounces) of food.

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Choosing foods with a low calorie density can help with weight loss.

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It makes you automatically eat fewer calories while still eating large and filling portions.

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A vegetable that contains 30 calories per 100 grams has a low calorie density, while chocolate that contains 550 calories per 100 grams has a very high calorie density.

Calorie Density

Apart from healthy high-fat foods, such as nuts or olive oil, most natural foods have a low calorie density.

These include:

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Vegetables:

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Vegetables have a very low calorie density.

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Most green vegetables have the lowest out of all foods.

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This is because they are primarily made up of water, fiber and a very small amount of carbs.

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Meat and fish:

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Lean proteins like chicken, white fish and turkey have a low calorie density, yet fattier meats and fish have moderate-to-high calorie density.

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Fruits:

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These have a low calorie density because of their high fiber and water content.

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Berries and other watery fruits tend to have the lowest density.

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Milk and yogurt:

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Reduced-fat milk and yogurts with no added sugar also have a low calorie density and provide a good source of protein.

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Eggs:

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Whole eggs are a protein-packed superfood with a low calorie density, especially when combined with vegetables into meals such as omelets.

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Starchy carbs:

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Some natural starchy carbs like potatoes, legumes and other root vegetables can have a low-to-moderate calorie density.

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This is especially true once they're cooked, since they fill with water.

• Although calorie density may be less well known than other weight

management methods (like counting calories) choosing foods based on this measure may actually be simpler and more effective.

• For example, basing your diet on low-calorie-dense foods tends to reduce

your food options in a positive manner because it limits you to predominantly healthy and nutrient-rich whole foods.

• It can quickly clean up your diet, eliminating most calorie-dense, processed

foods that are generally unhealthy and easy to overeat.

Calorie Density

 Calorie density also has important effects on hunger.  Low-calorie-dense foods tend to contain more water and fiber,

along with less fat.

○ This is great for making you feel full and reducing daily calorie

consumption.

 In contrast, many high-calorie-dense foods are highly processed

and extremely palatable.

○ As you may know, they are very easy to overeat.

 Research shows that natural, whole foods help signal your

brain to stop eating, while this effect is delayed when you eat highly processed foods.

 In one study, participants ate 56% more calories when

provided with a high-energy-dense meal, compared to a low-energy-dense meal.

Calorie Density Comparisons

Label Reading Tool

If calories are < grams (of weight) per serving…. ….the food has a low calorie density.

Which food is lower in calorie density?

Advantage of Whole Plant Foods

Carbohydrate: Calories: Macaroni & Cheese Dinner: Macaroni & Cheese (1 cup) 40 g 390 Salad (2 cups) 13 g 81 Apple sauce (1/2 cup) 22 g 86 Total 75 g 557 Total weight: 22 ounces Stir-fry & Brown Rice Dinner: Broccoli Stir-fry & Brown Rice (2 cups) 48 g 259 Salad (2 cups) 13 g 81 Diced Fresh Fruit (1 cup) 13 g 55 Total 74 g 395 Total weight: 27 ounces

You Get To Eat MORE!

MyPlate Quiz

Name: _______________________________

• 1. What are the main guidelines of MyPlate?
• a. ½ your “plate” or meal must consist of non-starchy vegetables

(potatoes don’t count!)

• b. ¼ of your “plate” or meal must consist of a protein (meat, fish, eggs,

nuts, beans, tofu, etc.)

• c. ¼ of your “plate” or meal must consist of a grain or starch (rice,

pasta, bread, potato, corn, etc.).

• d. All of the above
• 2. Pick the food grouping below with the lowest calorie density:
• a. Chocolate, ground beef and cooking oil
• b. Non-starchy vegetables, fruits and yogurt
• c. Pretzels, crackers and cereal
• 3. “Calorie density is a measure of the calorie content of food relative to its

weight or volume.” TRUE or FALSE

• 4. “If calories are less than grams (of weight) per serving, the food has a low

calorie density.” TRUE or FALSE

• 1. Why can eating lower calorie density foods help with weight loss? Circle

all that apply.

• a. They contain more fiber and water, which help us feel full
• b. It can be easier than calorie counting, by focusing on whole foods

and less processed foods

• c. It helps us eat less calories overall, though still filling our plate (visually)

to feel that we are eating more