How to Identify Two Substances Usually Found in Foods With a Low Calorie Density

Eating low-energy-dense foods is a trend in weight loss that helps decrease calorie intake by feeling fuller on foods that offer more volume for less calories. These foods are high in water and high in fiber, two substances commonly found in low calorie dense foods, which make you feel satisfied longer. Foods that are low-energy dense often maximize intake of essential vitamins and minerals as an added benefit. Common low-energy dense foods include vegetables, broth, low-fat dairy products, grains and reduced-fat meats. Foods such as desserts, highly processed snack foods and candy are high in energy density, thus providing less food for more calories. Incorporating two servings of low-energy dense foods daily may help provide satiety and increase weight loss.

Things You'll Need

• Calculator
• Measuring cups
• Food scale

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Instructions

• 1

  Determine the number of calories per serving and grams or milliliters per serving contained in a food. This information should be available on the nutrition facts label.

• 2

  Calculate the calorie density by dividing the amount of calories per serving by the number of grams or milliliters per serving.
  Example: One cup skim milk is 240 ml and contains 90 calories. To determine the calorie density: 90 Calories / 240 ml = 0.375. Any food with a calorie density less than 1.2 is considered to have a low calorie density.

• 3

  Ensure accurate serving sizes by measuring or weighing each food so that you don't overeat.