Low energy dense foods are full of water and fiber which help us feel full on fewer calories. Another bonus is the cancer protection we get from these mainly plant based foods. One easy way to lower the energy density of your diet is to add vegetables to your casseroles and mixed dishes. Grated carrots along with chopped onions and celery are delicious in meat loaf and lower the energy density of each serving. Look for ways to eat more very low and low energy dense foods and you’ll find it’s easier to lose or maintain your weight!

Very Low Energy Dense Foods

• Most fruits and vegetables, skim milk, broth based soups

Low Energy Dense Foods

• Most cooked grains, breakfast cereals with lowfat milk, lowfat meats, dried peas and legumes, lowfat mixed dishes and salads

Medium Energy Dense Foods

• Meats, cheese, high fat mixed dishes, salad dressings, many snack foods

High Energy Dense Foods

• Crackers, chips, chocolate, candy, cookies, butter, oil, bacon, regular mayonnaise

Adapted from Volumetrics by Barbara Rolls and Robert Barnett