Eating low-calorie dense foods is an increasingly popular way of achieving a healthy weight. Going beyond calorie counting or managing portion size, it’s about eating delicious, filling meals composed of foods that are naturally lower in calories than others, setting you up for lasting success. Here, we explore the advantages of thinking along these lines, and how to make the most of a low-calorie dense diet.
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Understanding Calorie Density
In order to understand why eating less calorie-dense foods is beneficial, we should first take a moment to understand what calorie density is and how nutrition labels can be used to determine it.
Calorie density is the amount of calories per gram of food, which means how much energy a food contains in one ounce or one gram. This is typically expressed as a certain number of calories per gram, and it can be calculated by looking at the nutrition label.
For example, if you have 3 ounces of a food that contain 180 calories, that food would have a calorie density of 60 calories per ounce, or 20 calories per gram. The higher the calorie density, the more calories the food contains.
Why Low-Calorie Dense Foods Are Healthier
Eating foods with a low calorie density has a number of benefits. Since these foods have fewer calories per gram, they are less likely to cause weight gain and can help you maintain a healthy weight.
Low-calorie dense foods are also typically packed with fiber and other important nutrients. Fiber has many health benefits, including lowering cholesterol, regulating blood sugar, and helping to keep you full for longer. As a result, you are less likely to overeat and consume too many calories.
Finally, low-calorie dense foods tend to be the least processed, meaning they have fewer added preservatives, which can be bad for your health.
Which Foods Are Low-Calorie Dense?
The good news is that there are plenty of delicious, low-calorie dense foods to choose from.
Non-starchy vegetables, such as broccoli, spinach, bell peppers, and tomatoes, tend to contain the lowest amount of calories per gram. These are excellent sources of fiber and other important nutrients, and make great additions to salads, stir-fries, and cooked dishes.
Fruits, such as apples, oranges, and grapes, are also great low-calorie dense foods. They are naturally packed with vitamins, minerals, and antioxidants, as well as dietary fiber. Fruits can be enjoyed on their own or incorporated into smoothies and desserts.
In addition to vegetables and fruits, other healthy low-calorie dense foods include whole grains, legumes, nuts, and lean proteins.
Making Smart Swaps
Although the foods mentioned above all have a low calorie density, it’s important to be mindful of portion size when consuming them. Eating too much of any food can lead to weight gain, regardless of its calorie density.
When it comes to snack time, opt for options that have a low calorie density such as yogurt, nuts, and whole grain crackers. These choices provide a good balance of energy and nutrition, and make it easier to maintain a healthy weight.
Another great way to reduce calorie intake is to take “calorie-saving swaps” when cooking. For example, opt for olive oil instead of butter, and use low-fat milk instead of full-fat milk. These swap can lead to a significant reduction in calorie consumption without sacrificing taste.
Making a Long Term Change
Eating low-calorie dense foods is a great way to maintain a healthy weight in the long run. It’s a simple concept that can be implemented with minimal effort, and it’s based on what nature intended – eating real, whole foods that are unprocessed and packed with nutrients.
By eating these foods and making mindful swaps, you can reduce your calorie intake, get the nutrients your body needs, and achieve a lasting weight loss.